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-   -   AEB Workout Log (https://board.crossfit.com/showthread.php?t=76740)

Erin Davidson 08-25-2012 07:15 PM

Re: AEB Workout Log
 
[QUOTE=Amber Baird;1088515]Thanks Rach. Press PRs are sooooo hard to come by[/QUOTE]

Totally agreed. Well done you!

As for the pull-ups - they will come... remember to keep doing them!

Amber Baird 08-27-2012 09:10 AM

Re: AEB Workout Log
 
Pause front squats (whoa!) day. Just as hard as they sound. I'm still pretty trashed from the weekend since I started working out at about 4 on Friday and didn't stop until 11 on Sunday. Camp was AMAZING, but I am bruised, battered, and tired.

Squats went pretty well, considering, and I intentionally skipped the metcon.

The squat scheme was 3 pause front squats every other minute, at 50%, 60%, 70%, 75%, 80%, 85% of max (180)

95x3
110x3
125x3
135x3
145x3
155x1 (F)
145x3
145x3
145x2 (F)
135x3

Amber Baird 08-27-2012 11:18 AM

Re: AEB Workout Log
 
3 camp PRs:

Snatch up to 97# (2#, but I'll take it)
Clean and Jerk up to 128# (3# PR)
handstand walk up to ~ 10 ft. Now I just have to recreate that in the gym, off the bouncy floor.

Rachel Baratz 08-27-2012 12:22 PM

Re: AEB Workout Log
 
Awesome PRs, Amber. You're kicking a$$!!!!

Amber Baird 08-28-2012 07:25 AM

Re: AEB Workout Log
 
Floor press day and a variation Outlaw WOD.

The floor press was new, but I worked up to 100# for 3 and had a little more left. Then we did a variation on a painful Outlaw WOD that incorporated high box jumps. I'm proud to report that after 46 24" BJs, I didn't hurt myself. Win. It did, however, take forever.

After the million squats yesterday, I tweaked my quad on the lunges just a bit.

WOD: 14.57
500m row
30 pushups
30 walking lunges 1 pood (15 each side)
30 24" box jumps
16 pushups
16 walking lunges (8 each side)
16 BJs

Floor press jumps:
45x3
65x3
80x3
90x3
95x3
100x3

Amber Baird 08-29-2012 09:28 AM

Re: AEB Workout Log
 
Deadlift Day began with a pulled quad from yesterday. We were supposed to broad jump to determine what weights we'd use today, but I can't really jump. I ended up working in on people's bars, but it didn't hurt my quad, so I went up to 200# for three sets of triples (supposed to do 4, but I didn't want to push it).

Metcon wa 7 minute AMRAP 7 push presses on each arm (1 pood), 7 pullups (mini band) 7 AKBs.

The push presses were hard, as they involve some leg impact. since I was favoring the quad, I feel like I'm inches away from pulling something else because I'm out of alignment.

Deadlift Jumps:
55x3
125x3
155x3
185x3
200x3
200x3
200x3

Amber Baird 09-01-2012 11:58 AM

Re: AEB Workout Log
 
Went to the Y yesterday to back squat for sets of five. I likely could have gone a little heavier, but without a spot and not able to drop weight, I stopped at 165.

Then I managed to re pull my quad falling out of a freestanding handstand. Sweet move.

I had some vague double under plans, but those went w the quad pull.

Back squat jumps:

115x5
135x5
155x5
165x5

Amber Baird 09-01-2012 12:01 PM

Re: AEB Workout Log
 
In order to rest my lower body, today is a press day.

45x3
55x3
65x3
70x3
75x3 (not too slow)
80xF (2 with the last one really slow)

As my max is a slow and pathetic 84#, I'm not too upset about this.

Amber Baird 09-03-2012 07:31 PM

Re: AEB Workout Log
 
Pause front squat day. Kept it just heavy enough to feel it, not enough to possibly fail. Followed it with a set of 10 back squats at 145 and 10 pushups EMOM for 5 minutes.

Front squat jumps:
95x3
115x3
135x3
145x3

Amber Baird 09-05-2012 07:16 AM

Re: AEB Workout Log
 
Deadlift Day with weights and reps calculated by % of max broad jump (87"). I jumped 84.5" so I was lifting 4-6 sets of 88% of my max (225) for 3 reps.

WOD was 20 turkish get ups for quality. I'm pretty sure I didn't do 20 full reps but I started at 12 kg and moved down to 20#, but my quad just felt a little tired, so I stopped then.

Deadlift jumps:
115x3
155x3
185x3
200x3
200x3
200x3
200x3


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