Workout Log: The Sequel

[Júlíus G. Magnússon]

2/7

Power Clean: 5x3x77.5kg

Front Squat: 3x5x87.5kg

Strict Ring Dip: 15 - 8 - 7
Rest < 3 minutes. Weighted next time.

[Júlíus G. Magnússon]

3/7

Five rounds for time:
3 Push Jerks 70kg
6 Chest-to-bar Pull-ups
9 Box Jumps (24in)
-
8:20

Jerks are tough after box jumps. Going to measure the box tomorrow. I'm guessing something like 24-26 inches.

Edit - The box is 24 inches.

[Júlíus G. Magnússon]

3/7

Back flips on the beach. Don't know if it was the workout earlier or what, but this was absolutely horrible. Worst session yet.


4/7

Gymless today.

OTM10:
One Handstand Push-up
-
Focused on keeping hands shoulder width apart and keeping the elbows in. Got really tough on the seventh minute.

21-15-9:
Burpee
Overhead Kettlebell Swing 1.5pood
-
5:42

Can't see how three minutes is possible on this one.


5/7

Rest. Lots of sleep and lots of good food. Pretty good rest day.


6/7

Front Squat: 1x90kg - 1x100kg - 1x105kg

Shoulder Press: 1x55kg - 1x60kg - 1x62.5kg
Matched PR from February 3, 2008.

Weighted Deadhang Chest-to-bar Chin-up: 1x25kg - 1x30kg - 1x32.5kg*
*Shoulder to bar on this one. Not quite chest to bar. I'm counting it as a regular chin-up PR, though.

[Júlíus G. Magnússon]

6/7

An hour and a half of indoor bouldering.

[Júlíus G. Magnússon]

7/7

Several spotted back flips. Otherwise today was a rest day. Was planning on a metcon but I didn't feel like it. Shoulders, forearms and fingers feeling crappy.

[Júlíus G. Magnússon]

8/7

Nate
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Dumbbell Swings 32.5kg
-
4 rounds + 1 muscle-up

Did the four rounds and one muscle-up in 12 minutes without failing on a single muscle-up. Then I spent the last 8 minutes trying to get one more muscle-up... Don't know what the fuck was going on.

[Júlíus G. Magnússon]

8/7

Spotted back flips. Starting to look pretty solid. Way better than the last few times. Some log cleans and presses afterwards. Haven't done these before. Felt awkward. Gotta get a group together for a WOD with these.

[Júlíus G. Magnússon]

9/7

Rest. Pretty crappy day.


10/7

Warm-up: Muscle-up progressions - Jeff Tucker's kneeling muscle-ups, 4x3 at increasing heights. I think these are helping a ton, especially with form and hopefully a little with transition strength.

Push Press: 4x3x72.5kg, 7x72.5kg
Huge PR on everything from 1RM to 7RM

Front Squat: 3x5x90kg

I was going to do my pulling in the form of bouldering, but they decided to close up early so I did some pulling with my kettlebell instead.

AMRAP3:
One-handed Russian Kettlebell Swing (1.5pood)
-
90 reps

[Júlíus G. Magnússon]

11/7

Warm-up: Kneeling muscle-ups, 3x3 at increasing ring heights.

Power Elizabeth
21-15-9:
Power Clean 62.5kg
Ring Dip
-
9:41

Didn't expect the power cleans to be so hard. Also didn't expect the ring dips to be so easy.

62.5kg power cleans have never felt so heavy. Sore thighs and butt from the front squats and swings were screaming at me to stop the whole time.

Body Weight: 77kg

[Júlíus G. Magnússon]

12/7

Warm-up: Kneeling muscle-ups, 2x3, 1x5 at increasing ring heights - The 1x5 at basically the max height for this not to become and actual deadhang muscle-up.

Then, even though I hate WODs like this:

Four rounds for time of:
500m Row
50 Squats
-
16:37

Ógeðismjólkursýrubað. The squats in round three and up felt like I had 100kg on my back.