I did 10min AMRAP. Run 200, 10wb, 5 pull-ups. 4 rounds plus run and walk balls. I then did the second 10 min AMRAP after 5 min rest. It was row 200, 10 thrusters at 55, 5 t2b. Did 4 rounds plus row. Said that was enough. Will see how I feel tomorrow.
Wednesday, December 31, 2014
Monday, December 29, 2014
12/29
woke up feeling sick and I haven't gotten any better. Did the AM workout. Will likely take tomorrow off and work out W-Th-Fri.
First the report on today-
14 mins alternating 3reps each min between power cleans and squat cleans. Used 100 lbs (55%)
I felt like I moved just a little bit better. I focused on quick elbows in the power cleans and making sure I didn't muscle snatch. On the squat cleans I felt like I was getting down a little quicker and receiving it a little lower. Small, but steady progress. first and last sets included in video.
https://www.youtube.com/watch?v=c9gicM5bV1Q
14 mins alternating 3 resps power and squat snatch. It doesn't show it in the video, but I was hitting my ouch bone on the hip release with greater regularity than normal. I was also rolling my wrists back and getting my chest out, or at least it felt that way. I have more work to do but it is a small improvement.
https://www.youtube.com/watch?v=NVmbvvLsqe4
I am going to miss the PM workout today. Its 2:00 pm and I still feel like crap.
Two questions for you - First, I have an AM and PM workout on Thursday but the gym is open only 2-5pm. Did you say you were working out Thursday morning? If you aren't coming in, could I borrow 2 dumbbells Wed pm and return them Thursday afternoon?
Second- I have to go Charlotte to help my daughter move on Saturday. I am supposed to row that day. Should I try to double up on Friday and maybe combine the Friday class with some or all of the rowing? Although it is not a skill workout, it is good conditioning for me.
First the report on today-
14 mins alternating 3reps each min between power cleans and squat cleans. Used 100 lbs (55%)
I felt like I moved just a little bit better. I focused on quick elbows in the power cleans and making sure I didn't muscle snatch. On the squat cleans I felt like I was getting down a little quicker and receiving it a little lower. Small, but steady progress. first and last sets included in video.
https://www.youtube.com/watch?v=c9gicM5bV1Q
14 mins alternating 3 resps power and squat snatch. It doesn't show it in the video, but I was hitting my ouch bone on the hip release with greater regularity than normal. I was also rolling my wrists back and getting my chest out, or at least it felt that way. I have more work to do but it is a small improvement.
https://www.youtube.com/watch?v=NVmbvvLsqe4
I am going to miss the PM workout today. Its 2:00 pm and I still feel like crap.
Two questions for you - First, I have an AM and PM workout on Thursday but the gym is open only 2-5pm. Did you say you were working out Thursday morning? If you aren't coming in, could I borrow 2 dumbbells Wed pm and return them Thursday afternoon?
Second- I have to go Charlotte to help my daughter move on Saturday. I am supposed to row that day. Should I try to double up on Friday and maybe combine the Friday class with some or all of the rowing? Although it is not a skill workout, it is good conditioning for me.
Saturday, December 27, 2014
12/27
tall jerk - went okay. I saw that my front knee was getting too far ahead of my front foot. Worked on getting the front foot out further. Here are 3 lifts from each set of 8 -
https://www.youtube.com/watch?v=wL-VpAJZxR8
jerk balance- I like this movement. Really helped me to get lower in the receiving position.
https://www.youtube.com/watch?v=XNzRyosMRws
alternating jerk and snatch - I did not put a lot of weight on the bar, just worked on form. Here are last three sets. Jerks were 115,125,135. Snatches were 85, 90 and 95. Video work not so great but you get the idea.
https://www.youtube.com/watch?v=OFrOE4NVtRE
Deadlift/burpees - 10/8/6/4/2
I rate my performance as a B- or C+. Time was 4:34. I didn't take very long breaks. All deadlift sets were unbroken. Burpees were okay. Foot placement not great but I focused on jumping two- footed over the bar. I liked the pace but probably could have pushed harder. It was an improvement over past fast wods. I am adjusting to doing hard WODs on my own. I am beginning to get comfortable with the idea.
Here is the first and last minute.
https://www.youtube.com/watch?v=QiUtaTZKI44
https://www.youtube.com/watch?v=wL-VpAJZxR8
jerk balance- I like this movement. Really helped me to get lower in the receiving position.
https://www.youtube.com/watch?v=XNzRyosMRws
alternating jerk and snatch - I did not put a lot of weight on the bar, just worked on form. Here are last three sets. Jerks were 115,125,135. Snatches were 85, 90 and 95. Video work not so great but you get the idea.
https://www.youtube.com/watch?v=OFrOE4NVtRE
Deadlift/burpees - 10/8/6/4/2
I rate my performance as a B- or C+. Time was 4:34. I didn't take very long breaks. All deadlift sets were unbroken. Burpees were okay. Foot placement not great but I focused on jumping two- footed over the bar. I liked the pace but probably could have pushed harder. It was an improvement over past fast wods. I am adjusting to doing hard WODs on my own. I am beginning to get comfortable with the idea.
Here is the first and last minute.
https://www.youtube.com/watch?v=QiUtaTZKI44
Tuesday, December 23, 2014
12/23
500m row @85%. X 8
1:56, 1:55, 1:55, 1:57, 1:56, 1:58 (rest 5 min per directions) 1:54, 1:55
Shit got real around rep 4
12/22 Monday
rear elevated DB squats. Used 15lb DBs. Wanted to get form right. I think they look okay. Right ankle was feeling a little crunked. Quads were feeling it with that tempo.
https://www.youtube.com/watch?v=bow23q1O2Vc
3 squat cleans EMOM 15 mins. These look okay but I watching the video I think I could receive these lower.
https://www.youtube.com/watch?v=M3Va7V8fXxQ
Left morning session with quads like jelly
PM -
16 mins alternating 4 HSPU/2 neg ring dips
Lost the video on the hspu. I got 4 in a row three times, then went to 3/1 twice, 2/2 three times, then singles a few times then I could only get one or a controlled descent toward the end. Got off the wall and into position well but this was beyond my ability. I got smoked but felt like I had accomplished something.
Here are the neg dips.
https://www.youtube.com/watch?v=K8WdEx4xTOk
16 mins - 6 ring dips, 6 CTB
This went okay. Got smoked on the dips toward the end. This video has some from the start and some from the end. No problem with the CTBs. Form is improving on those. Not all were perfect but this is now a strength.
https://www.youtube.com/watch?v=v7x_J3-xFiA
16 min burpees/ T2B. I think these look better than in the past but still need work. I was okay with them.
https://www.youtube.com/watch?v=821kK4qlN8c
I am writing this the morning after and am feeling both proud and a little beat up. Mostly glutes and triceps but I bet DOMS hits me tomorrow. But that was a lot of volume on mostly I don't use a lot and I did not wimp out.
Show Up, Shut Up, Lace Up
https://www.youtube.com/watch?v=bow23q1O2Vc
3 squat cleans EMOM 15 mins. These look okay but I watching the video I think I could receive these lower.
https://www.youtube.com/watch?v=M3Va7V8fXxQ
Left morning session with quads like jelly
PM -
16 mins alternating 4 HSPU/2 neg ring dips
Lost the video on the hspu. I got 4 in a row three times, then went to 3/1 twice, 2/2 three times, then singles a few times then I could only get one or a controlled descent toward the end. Got off the wall and into position well but this was beyond my ability. I got smoked but felt like I had accomplished something.
Here are the neg dips.
https://www.youtube.com/watch?v=K8WdEx4xTOk
16 mins - 6 ring dips, 6 CTB
This went okay. Got smoked on the dips toward the end. This video has some from the start and some from the end. No problem with the CTBs. Form is improving on those. Not all were perfect but this is now a strength.
https://www.youtube.com/watch?v=v7x_J3-xFiA
16 min burpees/ T2B. I think these look better than in the past but still need work. I was okay with them.
https://www.youtube.com/watch?v=821kK4qlN8c
I am writing this the morning after and am feeling both proud and a little beat up. Mostly glutes and triceps but I bet DOMS hits me tomorrow. But that was a lot of volume on mostly I don't use a lot and I did not wimp out.
Show Up, Shut Up, Lace Up
Friday, December 19, 2014
12/19
Bench Press 7 sets of 5 reps
135 X 4, 145, 155, 165 (failed on fourth attempt)
30 secs Row, walk 30, 30 rope, walk 30, 30 AD X 7
Mostly stayed around 1:50 pace on the row. Did 3 sets of singles, then went to double unders. Did 30, 30, 17 and 41. After first miss went to singles.
AD was averaging over 400 watts, generally 425. sometimes you just have to Man Up.
Hey - depending on what is going on with my family I may come to Endurance, do the Endurance WOD at home if possible, or miss the workout. If I miss I will do some 400m runs.
135 X 4, 145, 155, 165 (failed on fourth attempt)
30 secs Row, walk 30, 30 rope, walk 30, 30 AD X 7
Mostly stayed around 1:50 pace on the row. Did 3 sets of singles, then went to double unders. Did 30, 30, 17 and 41. After first miss went to singles.
AD was averaging over 400 watts, generally 425. sometimes you just have to Man Up.
Hey - depending on what is going on with my family I may come to Endurance, do the Endurance WOD at home if possible, or miss the workout. If I miss I will do some 400m runs.
Thursday, December 18, 2014
12/18
my upper back was stiff from the other day but loosened up just fine.
20 squat snatches at 80%. I did 12 @75lbs, then 8 @ 80 lbs. When you watch them from the front you can see my elbows are not locked. I tried several times to straighten them and am closer. Rolling my wrists back helped a lot. Not perfect lifts but better. I put the first three and last three in the video. I need to practice the move more but there is hope.
https://www.youtube.com/watch?v=y8qro1T3ak0
Strict HSPUs - I got three picture good ones using only the pad. Video is not great but I was pleased. with the result. Much improved from past efforts
https://www.youtube.com/watch?v=Kobm0yZ0Ar4
Kipping HSPUs - the video speaks for itself. I lost tension in my core and didn't get the move at all. Need to work on this skill.
https://www.youtube.com/watch?v=ZFflr2b2-fM
AD at z1 for 20 mins. Averaged 197 watts - 140 calories. The more time I spend on the AD the better I get.
A good day overall
Tuesday, December 16, 2014
12/16
heavy single Deadlift - 355. not bad, not great. I don't know why I was off balance to the side. 335 was fine.
https://www.youtube.com/watch?v=JzaTw5kZU1k
heavy single Push Press - 155. I may have done 165 in the past. I worked on keeping my head forward instead of bending backwards at the hips.
https://www.youtube.com/watch?v=KQLbhfgEpOE
heavy single Push jerk - 155. I really don't know how to do a heavy push jerk. I likely need to work on this at a lower weight.
https://www.youtube.com/watch?v=rda8VkxPoX4
21-15-9 Dl 185/24" box jump - 6:42 Wish it were better but I wanted to be sure I got on that box and I usually only jump 20" boxes. Midway through I remembered to get a wider stance. Went through all BJs at a steady pace. DLs sets were 11-5-5, 5-5-5, 3 then singles. I am not disappointed with this result although something faster would have been nice. The video is of the first and last 30 seconds
https://www.youtube.com/watch?v=oZ_PdbFO2A8
back a little tired, as expected.
https://www.youtube.com/watch?v=JzaTw5kZU1k
heavy single Push Press - 155. I may have done 165 in the past. I worked on keeping my head forward instead of bending backwards at the hips.
https://www.youtube.com/watch?v=KQLbhfgEpOE
heavy single Push jerk - 155. I really don't know how to do a heavy push jerk. I likely need to work on this at a lower weight.
https://www.youtube.com/watch?v=rda8VkxPoX4
21-15-9 Dl 185/24" box jump - 6:42 Wish it were better but I wanted to be sure I got on that box and I usually only jump 20" boxes. Midway through I remembered to get a wider stance. Went through all BJs at a steady pace. DLs sets were 11-5-5, 5-5-5, 3 then singles. I am not disappointed with this result although something faster would have been nice. The video is of the first and last 30 seconds
https://www.youtube.com/watch?v=oZ_PdbFO2A8
back a little tired, as expected.
Saturday, December 13, 2014
12/13 13.5
Ain't gonna lie - I was seriously sore this morning. Just felt blah. But the workout helped me get past the soreness and as you say, sometimes you have to work out when you are worn out.
I got 68 reps the first time, compared with 72 I had in 2013. That isn't all bad considering how fresh I was then and how "not fresh" I felt. I enclosed a little video from the start and the end. You can't really see the pullup fully and I am out of the frame for the most part at the end. Got through round 1 fine but the pullups got me in round 2. I did 5-5-5 in round 1 but it was 4-3-2 down to singles in round 2.
Waited exactly 4 minutes and hit it again. Got 58. Could not get through the thrusters unbroken.
I don't feel too bad about this performance actually. I was sore, I showed up and I did what I could.
https://www.youtube.com/watch?v=e_mX4iSGkDM
I got 68 reps the first time, compared with 72 I had in 2013. That isn't all bad considering how fresh I was then and how "not fresh" I felt. I enclosed a little video from the start and the end. You can't really see the pullup fully and I am out of the frame for the most part at the end. Got through round 1 fine but the pullups got me in round 2. I did 5-5-5 in round 1 but it was 4-3-2 down to singles in round 2.
Waited exactly 4 minutes and hit it again. Got 58. Could not get through the thrusters unbroken.
I don't feel too bad about this performance actually. I was sore, I showed up and I did what I could.
https://www.youtube.com/watch?v=e_mX4iSGkDM
Friday, December 12, 2014
12/13 Ride Scotty Ride
30 sec @85%
30 sec @50%
X30
Total calories - 237. Hit 80 cals at 10 mins, 79 more in the next ten and 78 the final 10.
Hard to say what the average wattage was on the 85%. Kept is above 300 almost all the time, ocassionally bounced down to 288 towards the end. Max was 375 and was in the 345-359 range quite a bit, dropping down to 316-331 after about 20 minutes. I could keep it mostlay at 331or above for the first 20 seconds but I began to fade as I got closer to 30 seconds. After 10 minutes, that last 10 seconds was getting hard. If I had to guess, I average either 316 or 331 watts during the 85% cycles.
The 50% cycle was around 100 watts, maybe it should have been more but I was pushing pretty hard during the "on" cycles. If I had to guess, I would say I could have easily hit 276 on the on cycles and kept the "off" cycles at about 135. I might have been able to pedal in the 250 range the entire time but that is not the point of the exercise.
Earphones and music helped alot, Is that legal?
30 sec @50%
X30
Total calories - 237. Hit 80 cals at 10 mins, 79 more in the next ten and 78 the final 10.
Hard to say what the average wattage was on the 85%. Kept is above 300 almost all the time, ocassionally bounced down to 288 towards the end. Max was 375 and was in the 345-359 range quite a bit, dropping down to 316-331 after about 20 minutes. I could keep it mostlay at 331or above for the first 20 seconds but I began to fade as I got closer to 30 seconds. After 10 minutes, that last 10 seconds was getting hard. If I had to guess, I average either 316 or 331 watts during the 85% cycles.
The 50% cycle was around 100 watts, maybe it should have been more but I was pushing pretty hard during the "on" cycles. If I had to guess, I would say I could have easily hit 276 on the on cycles and kept the "off" cycles at about 135. I might have been able to pedal in the 250 range the entire time but that is not the point of the exercise.
Earphones and music helped alot, Is that legal?
Thursday, December 11, 2014
12/11/14
Back squats - 50 @75% 1rm (185 lbs) . Felt good but I think I failed to breathe at the top of each rep. Got a little gassed. Did mostly sets of 5, some 6s, some 4s. Went back and looked at the video and time appears to be 7:02. Okay time. Felt a little wobbly once I was done but okay. Here is video on first 5 and last 4. took off my hoodie midway through the workout.
https://www.youtube.com/watch?v=gl95bHry2wg
AMRAP bar dips. 4 sets w/ 1 min rest between. Did 9, 9, 7,6. Here is some video. It sure felt like I was going lower but you may no-rep me, which is fine since they look questionable to me. Next time I plan on going lower. I think the numbers are okay.
https://www.youtube.com/watch?v=O4mr2ufFkJ8
3 rounds 25kb swings 44#, 25 burpees. 9:42
I did poorly on this one. I will be honest - I was feeling like the two muscle groups I needed, legs and triceps had already been stressed pretty hard. So, I might have been feeling sorry for myself. Pitiful, huh? I had no problem with the kb swings. I got all 25 unbroken each time. Checked the clock and I was doing them in between 50-55 seconds. Burpees were another story. I had trouble as I started them, did okay in the middle and then sorta lost focus toward the end. Lost a lot of time here. If I didn't trust you not to show this video to anyone I wouldn't send it because it is embarrassing! It is the second round of kb swings and a few burpees.
https://www.youtube.com/watch?v=wPkUrxxRRQo
Nothing but love, brotha!
https://www.youtube.com/watch?v=gl95bHry2wg
AMRAP bar dips. 4 sets w/ 1 min rest between. Did 9, 9, 7,6. Here is some video. It sure felt like I was going lower but you may no-rep me, which is fine since they look questionable to me. Next time I plan on going lower. I think the numbers are okay.
https://www.youtube.com/watch?v=O4mr2ufFkJ8
3 rounds 25kb swings 44#, 25 burpees. 9:42
I did poorly on this one. I will be honest - I was feeling like the two muscle groups I needed, legs and triceps had already been stressed pretty hard. So, I might have been feeling sorry for myself. Pitiful, huh? I had no problem with the kb swings. I got all 25 unbroken each time. Checked the clock and I was doing them in between 50-55 seconds. Burpees were another story. I had trouble as I started them, did okay in the middle and then sorta lost focus toward the end. Lost a lot of time here. If I didn't trust you not to show this video to anyone I wouldn't send it because it is embarrassing! It is the second round of kb swings and a few burpees.
https://www.youtube.com/watch?v=wPkUrxxRRQo
Nothing but love, brotha!
Wednesday, December 10, 2014
12/10
Active Recovery day -
Walked a mile briskly, pedaled AD 10 minutes
Put up Christmas tree lights for an hour.
I am going to report on most days activity even if it isn't a workout day so I will be a little more accountable. No need to respond generally.
Hey - is the gym open all day Thursday?
Walked a mile briskly, pedaled AD 10 minutes
Put up Christmas tree lights for an hour.
I am going to report on most days activity even if it isn't a workout day so I will be a little more accountable. No need to respond generally.
Hey - is the gym open all day Thursday?
Tuesday, December 9, 2014
12/09 row, burpee box jump, snatch
Well I tried going out a little faster and it burned me up! I did the first set in 5:05, second in 5:17 and third in 5:22. You can see from the video of the burpee/bjs and snatches that I was looking ragged. I rowed the first 200 around 1:50 each time but had a tough time getting under 2:00 on the last 200.
I could find an excuse I suppose but bottom line is that this little fun workout kicked my tail.
https://www.youtube.com/watch?v=zJ_E_0S4Tgw
off tomorrow
I could find an excuse I suppose but bottom line is that this little fun workout kicked my tail.
https://www.youtube.com/watch?v=zJ_E_0S4Tgw
off tomorrow
Monday, December 8, 2014
12/08 Monday
started with rear elevated one legged squats. Hip was sore so i just used 15 lb dbs. Funny, but after I did this, my hip felt a lot better.
https://www.youtube.com/watch?v=MyDlopI_IXg
Next was bench press. My all time max is 215 but that has been a while. got 185 and missed 190. Videos a little out of order. felt pretty good.
https://www.youtube.com/watch?v=rMGLG5wqO4I
Next were weighted pull-up's. Cut off the top of the pu, but they were all legit.
https://www.youtube.com/watch?v=QY2DHbOOUu0
Max strict pullups was 9. Not great, not bad. All were legit.
https://www.youtube.com/watch?v=CBw8rEvu0II
Followed this with max pairs of CTBs in 6 minutes. I got 18 pairs, but I think on one pair I missed the bar with my chest. I was plenty high but I didn't touch, so I have to say I got 17 pairs. If I had to do it again I would try for four sets per minute instead of three. I was getting tired toward the end but maybe should have gone every 15 seconds.
On the AD, I couldn't believe how fast I started. I had never gotten more than 12 cals/min and I got 15 in the first minute, followed by 13 and 12 for a total of 40. That is 4 more than my previous max.
https://www.youtube.com/watch?v=MyDlopI_IXg
Next was bench press. My all time max is 215 but that has been a while. got 185 and missed 190. Videos a little out of order. felt pretty good.
https://www.youtube.com/watch?v=rMGLG5wqO4I
Next were weighted pull-up's. Cut off the top of the pu, but they were all legit.
https://www.youtube.com/watch?v=QY2DHbOOUu0
Max strict pullups was 9. Not great, not bad. All were legit.
https://www.youtube.com/watch?v=CBw8rEvu0II
Followed this with max pairs of CTBs in 6 minutes. I got 18 pairs, but I think on one pair I missed the bar with my chest. I was plenty high but I didn't touch, so I have to say I got 17 pairs. If I had to do it again I would try for four sets per minute instead of three. I was getting tired toward the end but maybe should have gone every 15 seconds.
On the AD, I couldn't believe how fast I started. I had never gotten more than 12 cals/min and I got 15 in the first minute, followed by 13 and 12 for a total of 40. That is 4 more than my previous max.
Saturday, December 6, 2014
12/06
Not a great day, not a bad day.
I was feeling a little stiff and tired from yesterday. After the row and then 150wb/90du that would have been a full day. But golf on top and I was pretty tired.
But I came in thinking the only way to find out what I can do under stress is work out hard and show up the next day and do all you can.
The power snatch was okay, not great https://www.youtube.com/watch?v=bcZsb0-32ns
My editing is getting better. I used a Windows product and this uploaded in three minutes.
I think I am going to sit down in the starting position and get more lift as I go up. I also was not keeping that bar close enough to my chest and I should have received it slightly lower. I had a better looking 115 but I deleted it by accident. It wasn't perfect so I tried again and got the result here.
13.1 went better than I thought. 156 reps. I was at 164 in 2013 and today was after a solid workout yesterday and power snatches. The good news is that I had the strength to put up all 30 of those 100lb snatches if I had had the time. 156 reps would have been 41st in 2013. I think I have 180 reps on a fresh day and that was 4th in the Open
I was feeling a little stiff and tired from yesterday. After the row and then 150wb/90du that would have been a full day. But golf on top and I was pretty tired.
But I came in thinking the only way to find out what I can do under stress is work out hard and show up the next day and do all you can.
The power snatch was okay, not great https://www.youtube.com/watch?v=bcZsb0-32ns
My editing is getting better. I used a Windows product and this uploaded in three minutes.
I think I am going to sit down in the starting position and get more lift as I go up. I also was not keeping that bar close enough to my chest and I should have received it slightly lower. I had a better looking 115 but I deleted it by accident. It wasn't perfect so I tried again and got the result here.
13.1 went better than I thought. 156 reps. I was at 164 in 2013 and today was after a solid workout yesterday and power snatches. The good news is that I had the strength to put up all 30 of those 100lb snatches if I had had the time. 156 reps would have been 41st in 2013. I think I have 180 reps on a fresh day and that was 4th in the Open
Friday, December 5, 2014
12/5
Rowed 5k- 21:16. Okay but was hoping for sub 21:00. Hit 1000m at 4:07, 2500m at 10:26. Last 2500 was 10:50. I kept it to 2:12 max. On my one hour row I was at 22:30.
150wb, 90dus. 11:18. Decent time but my shoulders went quickly. I did 15-15-10-10-10 then 7s and 8s. Came off the wall at 8:08 which felt slow. Averaged 29 du's per minute which is much better than previous attempts at this which were around 20per minute.
Shoulders tired but should be okay for tomorrow
Wednesday, December 3, 2014
12/3 90 minutes skills
I have some great news - for the first time ever I completed legit, competition grade HSPUs! I started with two pads and went up on the wall and got my entire body off the wall except for my heels. I had no problem with the movement. I then removed one pad and used just one pad + a 10 lb plate. That is 4 inches and is the age 60+ standard. I went up easily each time and did sets of 3, 5,5, and 3. I might be able to get as many as 10-15 at a time. I probably need to arch my back a little more to keep my heels more firmly on the wall
I worked on hamstring/hip flexibility with Jon and he helped me a lot. My squats were much deeper and cleaner afterwards. More centered as well.
I hung from the pull-up bar for a total of 5 minutes. That one arm stuff is a little advanced for me but I worked on it. I tried working on my T2B movement but my hands are still blistered from yesterday's rowing so I didn't have much luck.
Finally I worked on my OHS. It went okay. I want to be able to pop off 10 @ 65lbs pretty quickly and I got 10@ 45 but had to pause around 7 reps with 65. I tried twice. It will come with practice.
So at this point my three weakest moves are 1) T2B - I can do them but not kipping style, so it is slow; 2) OHS/Snatch is weak (will work on shoulders) and 3) I have not tried kipping hspu's since I have mastered the strict. I probably need to know how to do that when the Open rolls around. Good news is that I can get through all three but not at the speed I want.
Hey - I know you have a Friday workout for me and I would like to do it but I did promise Pat I would do Fridays with her. Depending on what it is I may not do the row and do 13.2 later that day
I worked on hamstring/hip flexibility with Jon and he helped me a lot. My squats were much deeper and cleaner afterwards. More centered as well.
I hung from the pull-up bar for a total of 5 minutes. That one arm stuff is a little advanced for me but I worked on it. I tried working on my T2B movement but my hands are still blistered from yesterday's rowing so I didn't have much luck.
Finally I worked on my OHS. It went okay. I want to be able to pop off 10 @ 65lbs pretty quickly and I got 10@ 45 but had to pause around 7 reps with 65. I tried twice. It will come with practice.
So at this point my three weakest moves are 1) T2B - I can do them but not kipping style, so it is slow; 2) OHS/Snatch is weak (will work on shoulders) and 3) I have not tried kipping hspu's since I have mastered the strict. I probably need to know how to do that when the Open rolls around. Good news is that I can get through all three but not at the speed I want.
Hey - I know you have a Friday workout for me and I would like to do it but I did promise Pat I would do Fridays with her. Depending on what it is I may not do the row and do 13.2 later that day
Tuesday, December 2, 2014
12/2 one hour of bliss
I rowed for 60 minutes. I started out with the setting at 6 and rowed for about 20 minutes, then dropped it to 5 1/2. After 40 minutes, I dropped the setting to 5.
I started out easy, not knowing what to expect. I was averaging about 2:15 and sure enough I hit 5000 meters on the dot at 22:31. I was getting tired and wasn't sure my back was going to hold out so I dropped the pace to 2:17. I narrowed my grip on the handle, shortened my stroke to protect my back, upped the rpms to 28 or 29 and kept at 2:17 for about 15 more minutes. Nearing 40 minutes, I noticed my breathing was getting too quick so I dropped the pace to 2:20. Once I caught up on my breathing I went back down to about 2:18.
Pat came in to say hello and tell me something at about 43 minutes. I stopped rowing for about 1 minute, which I regret doing. I stayed on a running clock so the elapsed time was 60 minutes. I started back up at about 2:15, but I think I would have gotten more meters had I not stopped. Anyway, I kept the pace at 2:15-2:17 till about 52 minutes and it started getting closer to 2:20. I realized I may not make 13000 meters so I sped up in the last three minutes to about 2:15-2:16 and got 13,040.
Thinking about it, I probably could have started out at 2:10 for the first 10 minutes, saving me about 20 seconds. I probably could have held 2:15 through 40 minutes or so and dropped to 2:18 from 40-55 minutes and then back to 2:15 to finish. Using this formula, I might have gotten 13,400. To get to 14,000 meters I need to average 2:08 which is possible, but would be a real challenge. Guess we will find out next time!
I started out easy, not knowing what to expect. I was averaging about 2:15 and sure enough I hit 5000 meters on the dot at 22:31. I was getting tired and wasn't sure my back was going to hold out so I dropped the pace to 2:17. I narrowed my grip on the handle, shortened my stroke to protect my back, upped the rpms to 28 or 29 and kept at 2:17 for about 15 more minutes. Nearing 40 minutes, I noticed my breathing was getting too quick so I dropped the pace to 2:20. Once I caught up on my breathing I went back down to about 2:18.
Pat came in to say hello and tell me something at about 43 minutes. I stopped rowing for about 1 minute, which I regret doing. I stayed on a running clock so the elapsed time was 60 minutes. I started back up at about 2:15, but I think I would have gotten more meters had I not stopped. Anyway, I kept the pace at 2:15-2:17 till about 52 minutes and it started getting closer to 2:20. I realized I may not make 13000 meters so I sped up in the last three minutes to about 2:15-2:16 and got 13,040.
Thinking about it, I probably could have started out at 2:10 for the first 10 minutes, saving me about 20 seconds. I probably could have held 2:15 through 40 minutes or so and dropped to 2:18 from 40-55 minutes and then back to 2:15 to finish. Using this formula, I might have gotten 13,400. To get to 14,000 meters I need to average 2:08 which is possible, but would be a real challenge. Guess we will find out next time!
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