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Old 03-10-2009, 09:46 PM   #21
Adolfo Riveron
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Quote:
Originally Posted by Sam Nutt View Post
BW 220.5

I. DROM, CFWUx2

II. Tuck Front Lever Practice

III. Rack Jerk
Worked up to 3 sets of a 70kg single. Still fairly light, but form started to get iffy so I called it there.

IV. Metcon
5-4-3-2-1 of
315# Deadlift (no touch-and-go allowed)
155# Push Press
2 pood KB Snatch (each arm).

7:55. This got ugly fast, but I grew 12 new chest hairs as a direct result of doing this metcon.
GAWD that looks hard... mightt have to steal it and do it sometime. 315 is really close to my max though...Need to work on that
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Old 03-12-2009, 05:24 PM   #22
Sam Nutt
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Originally Posted by Adolfo Riveron View Post
GAWD that looks hard... mightt have to steal it and do it sometime. 315 is really close to my max though...Need to work on that
It was tough. I could do the deadlifts unbroken, but I rarely do push presses, and if I didn't focus on generating power with the legs, I'd miss a rep. That happened three times, always on the last rep of the round, and having to repeat those reps sucked. Good WOD, though.
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140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
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Old 03-12-2009, 05:35 PM   #23
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BW 221

I. DROM, Burgener WU x 3, Mid-hang Clean Pulls at 50 kg

II. Power Clean x 1 x 7
155# x 3, 165 x 3, 175f
Just lost my grip on the last one (maybe I tried to release the hook too soon). I was receiving 165 pretty much standing, so I should have been able to make that one. If I'm really going to start doing O-lifts regularly, I need some regular instruction. Sent out a couple emails to gyms in the area.

III. Deadlift
225 x 5
275 x 5
315 x 3
365 x 1
405 x 1
425 x 1
Ugh. 30 below PR. Forgot my balls at home today.

IV. Ring Dips (strict, rings parallel, no riding straps) x 5 x 3
I'm determined to get good at these. Repeat next time, then evaluate prospect of adding weight.
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140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
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Old 03-14-2009, 12:34 PM   #24
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I. DROM, CFWU x 2

II. Handstand against wall
2 x 40s

III. OHS x 5 x 3
65#. Trying new grip width and new shoulder position, so kept it very light.

IV. Metcon:
15-12-9
32kg OH KB Sw
Ring pushups
KTE
7:21.
Swings were easy, the other two not so much.
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140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
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Old 03-15-2009, 05:17 PM   #25
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I. DROM, CFWU x 1

II. Tuck Front Lever
25s, 20s, 15s
This felt the best it ever has since I started this a month or so ago.

III. Press x 3 x 3
155# (old PR), 160, 165 (new PR!)

IV. Metcon
3 rounds for time of:
6 Squat Cleans, 70 kg
10 Chest-slapping pushups
5:06
Fully reset between cleans. My last 3 pushups were ugly.
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140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
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Old 03-17-2009, 05:55 PM   #26
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BW 222

Couldn't get to gym today, so just did some DROM, KB Sw and High pulls to loosen up, then:

Max reps KB Sn (1.5 pood) in 5 min.
101.

Owwww. OK for a first attempt. Going to try for 150 in 7 min next time. Ultimate goal: Body weight in 10.
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140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
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Old 03-24-2009, 10:38 AM   #27
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Went to NYC, so no lifting for several days. Did do some Tabata situps, pushups, and squats in my hotel room, but nothing other than that.

Last night met up with my new (also first) Olympic lifting coach. Just did some deadlifts and squats to kind of see where I am. Evidently I have an ever so slight rounding in my thoracic region on my deadlift, so that will have to be addressed. For squats, I worked up to a triple at 120 kg, which is a PR by 15 kg.

Then, this morning:

I. DROM, CFWUx2

II. Handstand against wall
50s, 30s
It's a mental block preventing me from getting a full minute. Really should have this by now.

III. Tuck Front Lever
3 x 20s

IV. Metcon
5-4-3-2-1
275 lb. DL
135 lb. Thruster
Burpees
4:27
Deadlifts were a little too light. Thrusters sucked, as expected.

I haven't worked out in the morning in a while. Felt strange.
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140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
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Old 03-26-2009, 03:41 PM   #28
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Yesterday at Sand Point Gym:

BW 219

I. DROM, pullups, Burgener WU, some rowing

II. 4-part Clean Pull x 4 x 4
120kg
Never done these before. Apparently having a problem with the chest dropping. Beginning to think my upper back is weak.

III. OHS
Worked up to 50kg for a set of 5. Made a major change to rotation of humerus that limited the weight I could use but is necessary in the long run.

IV. FS
Worked up to 95kg for a set of 3. Not hard, definitely could have done 100kg.

V. 3 rounds of:
10 Glute-ham extensions (+ 25lb. plate)
Max strict pull-ups
Untimed, pull-ups were 9, 5, 4. Man, I can't even remember the last time I did a strict pull-up. Sucked.
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Goals:
140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
per aspera ad astra
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Old 03-27-2009, 05:06 PM   #29
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BW 222

I. DROM

II. L-Sit on floor
10s, 7, 3, 5, 5
There was a time I could do 30s in a single hold. Lame.

III. Frog Stands
First try at these. Untimed, except for the last at 15s.

IV. Front Tuck Lever
20s, 30, 16
PR on the 30

V. Metcon:
AMRAP is 10 min:
10 KB C&P, 1.5 pood (5L/5R)
10 KB OH Sw, 1.5 pood
10 Burpees
4 rounds with 3 seconds to spare. Stole this from Gant's thread. Should have left it there.
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Goals:
140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
per aspera ad astra
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Old 03-29-2009, 02:19 PM   #30
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I. DROM

II. Frog Stands
19s, 11, 19, 19
What is it about 19s?

III. L-Sit on floor
12s, 7, 7, 4

IV. Handstand against wall
51s
This time it was fatigue.

V. Muscle-ups
Just 5 or 6 b/c I felt like it after setting up the rings for the metcon.

VI. Metcon
15-12-9
One-arm KB Thruster, 1.5 pood
Ring pull-up, strict
4:05
Did thrusters 8L/7R, 6L/6R, 4L/5R. Thrusters were a little too light, but pull-ups were slooooooow.

VII. Tabata Sit-ups
On the floor, unanchored, to fully upright
12, 12, 11, 11, 10, 9
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Goals:
140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
per aspera ad astra
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