Back Squat
243x5
213x5
203x5
Tried to be super focused on keeping my upper back tight, pulling against that bar, keeping my chest up...all those great things.
SLDL
128x3x5
GHD 3x15
And I made up some mobility wods. These are my Starrett words for today-
Cultivate posture, greatness, and ready state. It's not enough to say to yourself: "I'm going to lift something heavy now, I'd better get organized". Greatness is all the time.
Watch out, Cliff. I might have found a new life coach...
Showing posts with label sldl. Show all posts
Showing posts with label sldl. Show all posts
Sunday, September 26, 2010
Sunday, September 19, 2010
My poor hands
Hang Power Snatch+Snatch
53x2
63x2
73x2
78x2 (well, fail, then snatch, so I tried it again)
78x2 (definitely a hang snatch PR)
73x2
I am becoming more and more comfortable with the hang position!
SLDL
123x5x3
Probably should have gone with 128. Oops. These still annihilate my grip, so I am motivated to get those set of 5 done quickly before I give into the discomfort and drop the bar. Fun times! :)
GHD sit-ups
3x15
53x2
63x2
73x2
78x2 (well, fail, then snatch, so I tried it again)
78x2 (definitely a hang snatch PR)
73x2
I am becoming more and more comfortable with the hang position!
SLDL
123x5x3
Probably should have gone with 128. Oops. These still annihilate my grip, so I am motivated to get those set of 5 done quickly before I give into the discomfort and drop the bar. Fun times! :)
GHD sit-ups
3x15
Tuesday, July 20, 2010
Straight Legs
SLDL
95x5
95x5
115x5
115x5
115x5
I am getting more and more comfortable with these, but we'll see how my legs feel later.
WOD
7 rounds
5 ring pull ups
100 m sprint
8 box jumps-subbed 15 single jumps
Time: 8:44
My sciatic nerve has really been bothering me, and those box jumps were just too painful, so I first tried moving from the 20 inch box to the 16, and then just jumped rope. Other than that, I liked all of this-I like ring pull ups and the 100m run is a great length. :)
Before and after class I was sure spend plenty of time with the piriformis foam roll. That was nice and painful.
95x5
95x5
115x5
115x5
115x5
I am getting more and more comfortable with these, but we'll see how my legs feel later.
WOD
7 rounds
5 ring pull ups
100 m sprint
8 box jumps-subbed 15 single jumps
Time: 8:44
My sciatic nerve has really been bothering me, and those box jumps were just too painful, so I first tried moving from the 20 inch box to the 16, and then just jumped rope. Other than that, I liked all of this-I like ring pull ups and the 100m run is a great length. :)
Before and after class I was sure spend plenty of time with the piriformis foam roll. That was nice and painful.
Tuesday, June 22, 2010
Jump, Jump, Jump
Snatch PP
63x5
73x4
88x3
98x2
108x1
118 fail
SLDL
83x3x5
You do enough of those behind the neck presses and jerks and you learn to absorb that weight a little better! You do those SLDLs and they just remind you that your hamstrings exist and complain a bit if you don't give them enough attention.
WOD
8 rounds
8 Box Jumps 20"
8 KBS 44#
50 m run
Time: 11:56
I could say that the difference between completing 36 jumps on the 20" box last week, coupled with almost no other leg work, compared to the 64 jumps, coupled with the runs, was just a tad noticeable. If you want a more honest assessment, I'd have to say that it was tough to even finish. Blah, like leaning against the wall, wondering why I put myself through this stuff kind of tough. I'll admit that I felt pretty proud/hard-core/legit for actually completing those box jumps, but it was hard to get them done.
And guess who actually completed a double-under? Yep, and then I was able to do it again. I was just too overwhelmed with the thrill of a double-under to get the rope around again...
On a diet note, I went to Whole Foods yesterday, fell so in love with all the fabulous fruit that the produce guy kept giving me to taste that I decided to add fruit back in for the summer. It is good to eat seasonally, right? I think I'm going to have figs and prosciutto tomorrow.
63x5
73x4
88x3
98x2
108x1
118 fail
SLDL
83x3x5
You do enough of those behind the neck presses and jerks and you learn to absorb that weight a little better! You do those SLDLs and they just remind you that your hamstrings exist and complain a bit if you don't give them enough attention.
WOD
8 rounds
8 Box Jumps 20"
8 KBS 44#
50 m run
Time: 11:56
I could say that the difference between completing 36 jumps on the 20" box last week, coupled with almost no other leg work, compared to the 64 jumps, coupled with the runs, was just a tad noticeable. If you want a more honest assessment, I'd have to say that it was tough to even finish. Blah, like leaning against the wall, wondering why I put myself through this stuff kind of tough. I'll admit that I felt pretty proud/hard-core/legit for actually completing those box jumps, but it was hard to get them done.
And guess who actually completed a double-under? Yep, and then I was able to do it again. I was just too overwhelmed with the thrill of a double-under to get the rope around again...
On a diet note, I went to Whole Foods yesterday, fell so in love with all the fabulous fruit that the produce guy kept giving me to taste that I decided to add fruit back in for the summer. It is good to eat seasonally, right? I think I'm going to have figs and prosciutto tomorrow.
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