I put off my workout until it was very cold and dark. Big mistake. I need to lift when the sun is shining and the bar temperature is above freezing.
Strength
Squat 3 sets of 5 reps (105kg)
Press 3 sets of 5 reps (35kg)
Conditioning
5 Rounds as Quickly As Possible
. 20 Ball Slams (20kg KB)
. 10 Broad Jumps
I'm de-loading the press and working back up to my current sticking point of 49kg. Hopefully the lower weight will let me recover fully and break through the barrier.
The broad jumps tired out my low back in a hurry. Kettlebell slams in the garden in winter are less than joyous. Once the bell broke through the frozen layer of ground and started sticking in the mud beneath I had a slippery, colder kettlebell to deal with. Again: work out in sunshine, be happy!
Showing posts with label aqap. Show all posts
Showing posts with label aqap. Show all posts
Tuesday, January 5, 2010
Wednesday, December 16, 2009
DEC 15 2009 - Double Trouble
Strength
Strict Chin-ups 3 sets for max reps
Conditioning
5 rounds As Quickly As Possible
. 7 Deadlifts (115kg)
. 21 Double-Unders
I was ready for the double-unders to give me fits. During my warm-up I did several sets, made some adjustments to the rope length, and began cussing. I couldn't seem to string more than two double-unders together without tangling the rope. Oddly, they went pretty smotthly during the workout. Maybe double-unders are like jokes, the more I think about them, the worse I perform.
The original prescription for thw deadlifts was 315 pounds, which is the heaviest I've ever lifted for one rep. I scaled to just over 80% of my most recent 5 rep max. It was heavy enough that I spent slightly more time on deadlifts than double-unders. Total workout time - 18:11.
Strict Chin-ups 3 sets for max reps
Conditioning
5 rounds As Quickly As Possible
. 7 Deadlifts (115kg)
. 21 Double-Unders
I was ready for the double-unders to give me fits. During my warm-up I did several sets, made some adjustments to the rope length, and began cussing. I couldn't seem to string more than two double-unders together without tangling the rope. Oddly, they went pretty smotthly during the workout. Maybe double-unders are like jokes, the more I think about them, the worse I perform.
The original prescription for thw deadlifts was 315 pounds, which is the heaviest I've ever lifted for one rep. I scaled to just over 80% of my most recent 5 rep max. It was heavy enough that I spent slightly more time on deadlifts than double-unders. Total workout time - 18:11.
DEC 14 2009 - Press Progress
Strength
Squat 3 sets of 5 reps (91kg)
Press 3 sets of 5 reps (49kg)
Conditioning
4 rounds As Quickly As Possible:
. 5 Clean Pulls (90% 1RM Clean=65kg)
. 10 Strict Pullups
. 15 Back Extensions (Superman)
. 27 Sumo Deadlift High-Pull (20kg)
Even though I didn't get all 15 reps up on the press (missed the last one), I feel that I'm making progress on form. Heavy weights force improvements in form - you weed out inefficiencies or miss the lift. The head-bob that I was doing earlier is much diminished. I'm pretty happy with the lockout position. Also, watch the change in elbow position between when I clean the bar up and the first rep of press.
The conditioning workout required me to make some substitutions. The original called for back extensions in a roman chair or GHD while holding a 25# weight. I had to make due with Superman back extensions on the ground without the extra weight. The posted workout also called for rowing, which I replaced with 27 reps of Sumo Deadlift High-Pull with a 20kg kettlebell. It took me 13:17.
Squat 3 sets of 5 reps (91kg)
Press 3 sets of 5 reps (49kg)
Conditioning
4 rounds As Quickly As Possible:
. 5 Clean Pulls (90% 1RM Clean=65kg)
. 10 Strict Pullups
. 15 Back Extensions (Superman)
. 27 Sumo Deadlift High-Pull (20kg)
Even though I didn't get all 15 reps up on the press (missed the last one), I feel that I'm making progress on form. Heavy weights force improvements in form - you weed out inefficiencies or miss the lift. The head-bob that I was doing earlier is much diminished. I'm pretty happy with the lockout position. Also, watch the change in elbow position between when I clean the bar up and the first rep of press.
press 49kg 12 14 2009 from Scott Francis on Vimeo.
The conditioning workout required me to make some substitutions. The original called for back extensions in a roman chair or GHD while holding a 25# weight. I had to make due with Superman back extensions on the ground without the extra weight. The posted workout also called for rowing, which I replaced with 27 reps of Sumo Deadlift High-Pull with a 20kg kettlebell. It took me 13:17.
Friday, December 11, 2009
DEC 10 2009 - Monster of Another Sort
Conditioning
7 rounds As Quickly As Possible:
. 6 Back Squats (115%Bodyweight = 85kg)
. 8 Broad Jumps (6ft. minimum)
It doesn't look too awful, does it. Trust me, it's a beast. Something about the broad jumps makes everything harder. My thought is that the back & abs get a double whammy from stabilizing the explosive jump, then the landing, and it leaves them whining when it comes time for another round of heavy squats. 85kg was a 15 rep (3sets of 5) PR for me, just a couple weeks ago. Now I got to do 42 reps! Super-happy-fun-time! I finished in 19:30 and went to bed.
7 rounds As Quickly As Possible:
. 6 Back Squats (115%Bodyweight = 85kg)
. 8 Broad Jumps (6ft. minimum)
It doesn't look too awful, does it. Trust me, it's a beast. Something about the broad jumps makes everything harder. My thought is that the back & abs get a double whammy from stabilizing the explosive jump, then the landing, and it leaves them whining when it comes time for another round of heavy squats. 85kg was a 15 rep (3sets of 5) PR for me, just a couple weeks ago. Now I got to do 42 reps! Super-happy-fun-time! I finished in 19:30 and went to bed.
Tuesday, November 10, 2009
NOV 10 2009 - Rain Sprints
I did this workout in the rain in the dark, running through puddles. At least I stayed warm from all the hard work.
Deadlift up to a 5 Rep Max (119kg)
Rest
10 rounds As Quick As Possible:
5 Power Cleans (55kg)
5 V-pushups
50m Sprint
The workout posted on CrossFit Football called for powercleans at 75% of bodyweight. I weigh 70kg, which means I should have been lifting 52kg, but I don't have the right plates for that. On the other hand, the prescribed workout called for handstand push-ups, which I can't do yet. I substituted V-pushups. I put my feeet on a 24" tall box, my hands on the ground about 3 feet in front of the box, and bent my body into a V so that my torso was almost vertical. (I'll add a pic tomorrow.)
I thought the workout might take a really long time, so I imposed a cut-off time of 16 minutes to keep from losing intensity. Well, I finished in 15:01.
Deadlift up to a 5 Rep Max (119kg)
Rest
10 rounds As Quick As Possible:
5 Power Cleans (55kg)
5 V-pushups
50m Sprint
The workout posted on CrossFit Football called for powercleans at 75% of bodyweight. I weigh 70kg, which means I should have been lifting 52kg, but I don't have the right plates for that. On the other hand, the prescribed workout called for handstand push-ups, which I can't do yet. I substituted V-pushups. I put my feeet on a 24" tall box, my hands on the ground about 3 feet in front of the box, and bent my body into a V so that my torso was almost vertical. (I'll add a pic tomorrow.)
I thought the workout might take a really long time, so I imposed a cut-off time of 16 minutes to keep from losing intensity. Well, I finished in 15:01.
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