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Old 01-31-2009, 03:45 PM   #201
Kevin Perry
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1/31

Spent the warm-up working on ankle flexibility along with OHS work

OHS: 20kg x 3 x 3 , 65 x 3 x 3 , 75 x 5 x 3

P-SN Balance: 20kg x 3 x 3, 65 x 3 x 3

Clean+FS: 40kg x 3 + 5 x 3 (added 10lbs and did 2 additional sets)


Bulgarian Ring Dips: 3 x 5
Handstands: 35s, 28s, 22s


GHR: 1 x 8
Ab wheel: 2 x 8 (from knees)

I have noticed improvement in my cleans and flexibility, OHS is still iffy but improving. Still trying to find a good balance between some gymnastics skills and weightlifting. I want to start getting to work on the muscle up as I no longer have the strength to do one anymore.
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Old 02-01-2009, 12:54 AM   #202
Derek Weaver
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I'd bet that your lack of a muscle up is more about aggressiveness than it is about strength.

I thought I'd lost one too, then got aggressive and knocked out 6 in a row. I didn't do another one that day, but I did them.

Be careful though. Don't want your shoulders and elbows to get ripped up.

Things are looking solid and getting dialed in. And fun too.
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Old 02-01-2009, 05:28 PM   #203
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Your probably right.


2/1


Im feeling more recovered lately and am considering joining up with CF Upstate to get some wods in with an emphasis on Oly, black boxing everything.

The economy is starting to hurt my job though. A bunch of our benefits were taking away this week and my hours were cut in half.

I've lost size no doubt form a lack of caloric excess so i'll work on upping the calories a little more and continue working on increasing sleep.

Gonna up the intensity over the next few weeks and really work on getting my numbers back to where they were.
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Old 02-02-2009, 06:30 PM   #204
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Was not able to get a workout in today. School + work pretty much took the entire day, planning for some heavy metcon tomorrow.
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Old 02-03-2009, 06:45 PM   #205
Kevin Perry
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2/3

CFWU

Did today's Main Page WOD

Back Squat 5 - 5 - 5 - 5 - 5

Used 185 for all 5. I felt this was a smarter choice since Im still progressively increasing the weight weekly.


Ended with some other stuff for fun.

Incline Bench: 95 x 1 x 12, 95 x 1 x 10
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Old 02-03-2009, 08:12 PM   #206
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You working on the high bar back squats?
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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Old 02-03-2009, 08:38 PM   #207
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Quote:
Originally Posted by Derek Weaver View Post
You working on the high bar back squats?
Yup, High Bar all done to ATG or as low as possible.
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Old 02-04-2009, 03:52 PM   #208
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2/4

Rest day, got no sleep last night so im crashing tonight big time. Diet has been good today though.
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Old 02-04-2009, 11:30 PM   #209
Derek Weaver
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Originally Posted by Kevin Perry View Post
Yup, High Bar all done to ATG or as low as possible.
Nice. I like the high bar. I can probably squat about 70-80% of what I can squat low bar though.

You still get fired up in the hammies on a high bar back squat? My hammies were torn up after density HB squats last week... along with quads.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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Old 02-05-2009, 09:36 AM   #210
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Yea Im still sore from the workout and I have front squats planed for tonight. I have some slight doms in the glutes and low back as well as traps.
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