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Old 06-14-2009, 11:27 AM   #1
Júlíus G. Magnússon
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Join Date: Apr 2008
Location: Iceland
Posts: 555
Default Workout Log: The Sequel

13/6

First workout in a while. I've barely been able to work out at all the past couple of months. Not at all what I was hoping for, but well...

Bench Press: 4x3x75kg, 10x75kg
Did this while waiting for a friend who was late. Didn't want to do anything too taxing.

AMRAP15 with High Gear helmet:
15 Hang Squat Cleans with 52.5kg
12 Ring Dips
21 "GHD" Sit-ups
-
2 rounds + 14 Hang Squat Cleans


My friend got the idea to wear a High Gear helmet during a metcon from CrossFit Empower.
Quote:
If you have High Gear, wear the helmet with visor to simulate the shortness of breath you would experience due to fright and adrenaline."
Not the greatest idea. Finished the first round in 3:15. Spent the rest of the 15 minutes on the verge of fainting from lack of oxygen. Maybe not the best way to ease back into things after a break...

Plan for the next several weeks is a quick linear progression on the main lifts with short metcons every now and then. Unfortunately, though, I'm stuck at a gym right now that only has these rubber covered iron plates; no bumpers, so I'm not able to do any snatches or heavy jerks. Hopefully I'll get away with doing power cleans, since if I miss those, I can always catch them and lower them again.
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Old 06-14-2009, 03:46 PM   #2
Júlíus G. Magnússon
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Join Date: Apr 2008
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14/6

Nasty Girls (scaled from three rounds to two)
2 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 62,5kg
-
16:10

Started out pretty well. Started failing on my muscle-ups in the second round, though, where all of them ended up being singles with plenty of failures. Every single one of them was legit though; full extension and rings out at the bottom.
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Old 06-14-2009, 05:08 PM   #3
Chris H Laing
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Join Date: Sep 2008
Location: Northern VA
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Welcome back to working out! And also thanks for posting that link to crossfit empower. Its a great site. Ill be using some workouts from there now.
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Old 06-16-2009, 03:49 PM   #4
Júlíus G. Magnússon
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Location: Iceland
Posts: 555
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15/6

Rest. But not really. Barely slept and didn't eat enough.


16/6

Warm-up: 3 Muscle-ups, 10x20kg Overhead Squats

Power Clean: 5x3x75kg

Front Squat: 3x5x80kg
Tougher than it should have been.

Strict Ring Dip: 10 - 8 - 6
Going to get these up to 15 for solid deep dips before working them with weight. Felt a weird pull in my right bicep down to my elbow during the first few reps - don't know what to make of it.

Back Extension: 3x10

Metcon tomorrow. Hopefully something that doesn't involve squats. Yeah, right...
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Old 06-17-2009, 07:48 AM   #5
Júlíus G. Magnússon
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Location: Iceland
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17/6

Warm-up: A few Deadhang muscle-up attempts. So close...

Jackie:
For time:
Row 1000m
50 Thrusters 20kg
30 Pull-ups
-
10:27

Terrible. Did the row in an okay time; 3:46. After the first ten thrusters, however, I just completely lost my will to complete the workout. My legs need reeeeest.

I guess you could say I scaled Jackie... The prescription says 45lb thrusters. I used a 20kg barbell, lowering the weight by .4116567kg according to Google. Meh.
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Old 06-18-2009, 07:59 AM   #6
Júlíus G. Magnússon
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Join Date: Apr 2008
Location: Iceland
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I don't like metcons.

18/6

Warm-up: A couple of deadhang muscle-up attempts, one or two assisted deadhang muscle-ups and several kipping muscle-ups with slow negatives.

21-15-9 reps for time of:
20lb Wall-ball Shots
Pull-ups
-
6:34

Turns out I'm very good at not hitting the wall-ball target and not catching the ball when it comes back down.

Three rounds for time:
One lap around the gym (~400m)
15 Overhead Squats 42.5kg
-
17:20

I did not want to do this. At all. I was literally forced into it ~10 minutes after the wall-ball workout. Back felt tight and I had simply no desire to get a good time.

I promised to show up tomorrow as well. Probably for some stupid long marathon workout. Ugh. I need a rest day. This shit is fucking up the strength work I'm supposed to be doing. Blargh.
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