Fri 6 Sep 2013

Wendler and cardio

Back squat
Warm up: 5 x 20 - 40 - 60 - 80 - 100 kg.
Work sets: 5 x 112.5 - 120, 9 x 127.5 kg.
Bonus: 2 x 15 x 90 kg.

Chin up
Warm up: 5 x BW - 10 kg.
Work sets: 5 x 20 - 27.5 - 33.5 kg.
Bonus: 10 x BW.

Rack dips
Warm up: 10 x BW, 5 x 10 - 20 kg.
Work sets: 5 x 27.5 - 35 - 42.5 kg.
Bonus: 2 x 20 x BW.

WOD
30 min AirDyne for calories, w EMOTM:
1, 4, 7...: 7 pull up
2, 5, 8...: 7 push up
3, 6, 9...: 5 KB high swing @ 32 kg

Result: 520 kcal. Stayed around 350-400 W all the way.

Thu 5 Sep 2013

Rest day.

Wed 4 Aug 2013

Rest day.

Tue 3 Sep 2013

Wendler, some playing around and a WOD

HB back squat
Warm up 10 x 20, 5 x 40 - 60, 3 x 80 - 100 kg.
Work sets: 5 x 112.5 - 120, 7 x 127.5 kg. Could have grinded out 2-3 more, but it wouldn't have been pretty so I stopped there.
Bonus: 10 x 100 kg.

Bench press
Warm up: 10 x 40 - 60, 5 x 80 kg.
Work sets: 5 x 95 - 100, 7 x 107.5 kg.
Bonus: 15 x 70 kg.

Seated sled pull
Warm up: 15 m @ 20 - 40 - 60 - 80 kg.
Work sets: 5 x 15 m @ 100 kg.

Barbell shrugs
Because Jim Wendler said so.
Warm up: 20 x 60 kg.
Work sets: 16 x 100, 20 x 80 kg.

WOD
For time, 4 rounds of:
25 KB high swings @ 24 kg
3 rounds Cindy*

*5 pull ups, 10 push ups, 15 air squats

Time: around 12:30.

Bonus for ze abzzz
3 rounds of:
10 russian twists @ 24 kg
10 ab wheel w barbell

Had to switch to 16 kg in the last round of russian twists, and only did 5 ab wheels in the last round.

Mon 2 Sep 2013

Wendler and interval rowing

I have reset almost all my lifts and have returned to my self made Wendler cycle that includes a 4th wave of 10x10@60%. The 'Boring But Big' routine didn't really mesh well with my training habits - it simply took too long.

For a while now I will try to do 2 lifts and some conditioning every time I am in the Garage, and keep it down to 1.5 hrs in total.

Military press
Wanted to test my shoulder after the accident on Saturday. It did not feel good. Not too much pain, but instability and a feeling like I could not really use my strength properly. Sucks.
Warm up: 10 x 20, 5 x 30 - 40 - 50 kg.
Work sets: 5 x 56 - 60, 4 x 64 kg (failed the last rep. That really says it all.)
Volume: 5 x 10 x 40 kg.

Front squat
Warm up: 5 x 40 - 60 - 80 kg.
Work sets: 5 x 90 - 96 - 102 kg.

Rowing intervals
8 x 500m - 1:30 rest. Drag factor 115.
Kept intervals between 1:39-1:42 all the way. First 250 meters were easy every time, then the acid started building up, but around 400 meters I sort of 'landed' in a place where my breath was in sync with my stroke (30 s/m) which actually felt good (except for feeling miserable, of course).

Sun 1 Sep 2013

Rest day.

Sat 31 Aug 2013

Brosession w Mainz

Snatch
Top: 85 kg. Sat under 87 twice but I can't stabilize when I hit the bottom, so it ended up 'rolling' forward every time.

Clean and Jerk
Top (full clean): 110 kg.
Top (power clean) 115 kg. Failed first attempt at PC 120 and didn't feel like continuing at jerk had been unstable on all the lifts anyway.

Team WOD w Mainz
Squatting, MUs, stones and running. 25 minutes. Nice WOD but I think I messed up my shoulder pretty bad on a failed MU. Sux.