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Thursday, 18 June 2015 – Training Log

Wendler Bench Press: Week 2

3 @ 70% 1RM* (190#)
3 @ 80% 1RM (215#)
3+ @ 90% 1RM (7 @ 245#)

Metcon:

“Grace”
For Time: 30 Clean & Jerks

2:48 (Rx’d)

Nearly a minute slower than my PR from January 1, 2015, but the focus was good form and good turnover.  Moderate pace that started with three touch and go reps, drop, repeat – made it to 19 reps with this pattern.  Did not rest between reps like I should have (the target was :05), but maintained relatively solid form.  Was surprised how sore/tight I was from the week’s workouts.

*1RM percentage determined from 90%  of actual 1RM.


Wednesday, 17 June 2015 – Training Log

Wendler Deadlift: Week 2

3 @ 70% 1RM* (310#)
3 @ 80% 1RM (355#)
3+ @ 90% 1RM (10 @ 400#)

Metcon:

“Helen”

3 rounds for time
400m Run
21 KBS (53#)
12 Pull-ups

9:46 (Rx’d)

400m times increased each round relatively substantially.  Average HR stayed pretty high (168). Temperature above 85.  This was a struggle.

*1RM percentage determined from 90%  of actual 1RM.

 


Tuesday, 16 June 2015 – Training Log

Wendler Shoulder Press: Week 2

3 @ 70% 1RM* (135#)
3 @ 80% 1RM (150#)
3+ @ 90% 1RM (6 @ 175#)

Strict Box Dips:

3 sets of max reps (60 sec rest)

18, 18, 18

Hammer Curls DB:

3 x 15 @ 50#

Recovery Row:

2000m Row @ 70% effort.

*1RM percentage determined from 90% +5# of actual 1RM.


Monday, 15 June 2015 – Training Log

Wendler Back Squat: Week 2

3 @ 70% 1RM* (290#)
3 @ 80% 1RM (330#)
3+ @ 90% 1RM (7 @ 375#)

Strict Pull-ups

3 sets of max reps (90 sec rest)

16, 12, 9

Metcon:

30 – 20 – 10 – 20 – 30
Wall ball (20#)
DB Snatch (55#)

16:46 (Rx’d) – 6:43 at conclusion of the round of 10.

“Goal” through this workout was to complete all wall balls unbroken.  This was really miserable in the “second half.”  The last 100 reps were staggeringly difficult.  While the medball never hit the ground, there were definitely times it was held for an extended period of time.

*1RM percentage determined from 90% +10# of actual 1RM.


Sunday, 14 June 2015 – Training Log

WOD:

CF Linchpin Test #1

For Time:
400m Run
Fran 75#
400m Run
Fran 75#
400m Run

Workout “goal” was to complete all thrusters unbroken.  While I was able to complete this, I definitely feel like it changed how my body recovered, or did not recover, moving in to the pull-ups and runs.  It was a very different stimulus than taking those small breaks with a few deep breaths in those thrusters.




How to use a belt (properly).

Image: http://daily.barbellshrugged.com/how-to-use-a-belt-properly/

From the Barbell Shrugged Daily:

How to use a belt (properly) by Dr. Richard Ulm

This article has made me rethink not only when I use my weightlifting belt(s), but how I use them.

“Some of the cues that I find helpful are “push your spine into the belt” and “try to break the belt by pushing your sides into it.” Both of these cues will get the athlete to generate a lot of IAP and will teach them to circumferentially activate the abdominal wall instead of hyper activating their spinal erectors.”


Wednesday, 10 June 2015 – Training Log

Wendler Deadlift: Week 1

5 @ 65% 1RM* (285#)
5 @ 75% 1RM (330#)
5+ @ 85% 1RM (11 @ 380#)

Wendler Bench Press: Week 1

5 @ 65% 1RM* (175#)
5 @ 75% 1RM (205#)
5+ @ 85% 1RM (9 @ 230#)

1A) Strict Box Dips (Max-reps) (rest :60)

12, 12, 12

1B) Dumbell Hammer Curl (3×15) (rest :60)

40#

Med Ball Core Series:

30 Med Ball Sit-ups (20#)
30 Seated Med Ball Russian Twists
30 Lying Strict Toes-to-Bar (slow down)

*1RM percentage determined from 90% of actual 1RM.



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