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3.26.11
Wendler 5/3/1, Month 2, Week 2
OHS Day

WARM
OHS
6xOly bar
Stretch

WOD
OHS
3x80
3x90
6x100

CASHOUT/ASSISTIVE
20 Jump Squats w/Oly bar
20 Presses w/Oly bar (alternating front and rear)
:30 Plank

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[B][U]March 26[/U][/B]
Swam 1500 yds straight (28:01, HR mostly 130s, but hit 140s and 150s at the end, 500 splits were 9:30, 9:15, 9:15)
Cycled 15 miles (50:01, HR averaged 125 and peaked at 149)
Shoulder Press: 10x45#, 5x95#, 5x120#, 3x135#, 3x150#
2x through the following circuit:
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 3# weight

Swim felt pretty good, although I was kind of stiff from benching the day before and that slowed me down during the first 500 until I warmed up. On the ride, my HR was low, but my legs had no power today. They were sore from the front squats, but mainly from yesterday's deadlifts, which I haven't done in a long time (since hurting my back). It was a moderately hilly route (two steep hills about of 200' each and a couple of smaller ones) and that was enough to make me feel yesterday's deads. It was 33 degrees and windy, so at least I made myself get out and do it. It was one of those days that you can make up some ground on the competition that thought it was too cold to ride. Two minutes off my PR on that route. Shoulder press and core work at the end felt very good. For some reason, the 2 minute planks felt easy today. I won't complain!

Another big volume day tomorrow.

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[B][U]March 27[/U][/B]
7.2 mile run, 600 feet of elevation (2 Cat 5 hills per mapmyride)
65.21 (HR avg 135, max 150)
6 sets of the following circuit (during NCAA basketball game commercials), untimed
- 5 DH ring pull-ups with false grip
- 5 ring dips
- 25 sit-ups

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3/22

WOD Grace
4:27
Lots of PRs going round Congrats to all

m/56/180

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03.27.11

Did some work on the elliptical, including an 8 round Tabata

03.28.11
Wendler 5/3/1. Month 2, Week 3
Dead Lift Day

WARM
DL
5x135
3x225
Stretch

WOD
DL
5x255
3x285
3x315 (new 1RM=345)

CASHOUT/ASSISTIVE
20 lunges
20 knees to elbows

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John B. Nice Grace time!

Lets see:

Yesterday:

"Abbate"

28:02 95lb C&J

3/26:

13:23

21-15-9

DL 225lb
OHS 135lb

Scaled OHS to 95lb

3/25:

5 Rounds of

15 Med Ball Cleans
15 Wall Ball

9:28

3/23

For Time

70 Burpees
60 Sit Ups
50 KBS
40 Pullups
30 HSPUs

16:11

Sorry its backwards. I find its hard to post after every workout.

I see you guys are posting some incredible efforts. You all inspire me every day! Thanks a Bunch!

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[QUOTE=Jim Colby;918975]That looks like a good JU workout. I know this sounds really obvious, but when you're doing stuff like side to side jumps (or pattern jumps in general) you have to remember to move the spot where the rope hits bottom too so the rope and your feet are always in the same place at the same time. I must be stupid because it took me a couple sessions to figure that out (I was having trouble with the up and back jumps).

Psyching myself up now to do one of those long unbroken swim workouts that I hate. Writing about workouts, rather than doing them = procrastinating![/QUOTE]

Funny that you say this. I looked/felt like and absolute DORK when I was doing the side to side and the split sections. Both were really difficult for me, signaling to me that I need them even more than the others. On the side to sides I found a straight line in the rubber mat and focused about two feet in front of me and made sure I hit either side of that center line. It's amazing how something that sounds so simple really isn't.

Rested this weekend.

[B]3-28[/B]

Workout today: 18:06
75 Squats
50 Pull-ups (band)
20 Ring dips (box dips)
50 Squats
35 Pull-ups (band)
15 Ring dips (box dips)
25 Squats
20 Pull-ups (band)
10 Ring dips (box dips)

This blasted my forearms and the pu's were difficult even with the blue band. I want so much to get off that band!!

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3/28 WOD

100 Overhead Squats (95#/65#)
This is not for time, this is to be done in the least amount of sets possible within a 20 min time cap.
Six rounds (20, 20, 15, 18, 15, 12). Did a pretty poor job of getting to full depth on these. :-(

Started out with a bonus, two rounds of max burpees in 60 seconds, with 60 second rest in between: 26, 17
26 beat my PR by 5! I predict this will remain the CPC men's record at least until the noon class arrives.

The Claw

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Back after 2 weeks off due to chest cold, etc.

Lots of stretching and range of motion. Longer warm up.

Strength: Back Squat: 5X 235, 260, 300.

Met-con.
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Did the puppy version from Brand X:
35 Squats, 25 Pull ups, 20 dips.
25 Squats, 15 Pull ups, 10 dips.
15 Squats, 10 Pull ups, 5 Dips.
6:49.

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Wow nice Grace John B.... John J - nice deadlifting. I miss deadlifting...

[B]3.28.11 Monday[/B]
weighed 73.48 kg today (about 162#)

Warmup

[B]OHS[/B]
25kg/5 (2)
28kg/4 (2)
31kg/4 (2)
35kg/2 (3)
38kg/1 (2)
41kg/1 (2)

[B]Backsquat[/B]
41kg/5
50kg/5 (2)
55kg/2 (4)
60kg/1 (5)

[B]Snatch[/B]
25kg/4 (4)

He tricked me. Wondering if it was going to be a lite easy nite or what... he wanted me fatigued enough to snatch correctly w/o being able to compensate. The first two reps sucked (he said something like, c'mon its not even 50% weight for you). Then he said to snatch, then lower the weight and do a reverse liftoff and snatch for the reps. 2nd set got better, the third and forth sets he was very happy with.