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Old 12-12-2010, 09:52 AM   #26
Edvard Fagerholm
Member Edvard Fagerholm is offline
 
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Join Date: Oct 2010
Location: Philadelphia  PA
Posts: 30
Re: Edvard's Workout Log

12/11/2010

Strength
3 sets of max strict pull-ups:

9, 6, 5 reps

We were supposed to stop when speed starts to slow down, so sets were not to failure. Also had to do a dead hang between each rep, so no tension in arms which adds a lot to the difficulty. I'm quite happy with that amount, because it means that I should be able to do about 12-13 pull-ups with perfect form. I was a bit surprised, because this was the second time I did pull-ups in more than a month.

Metcon
The following for time:
21 renegade rows (L + pushup + R = 1 rep) @ 1.5 pood
21 tuck jumps
1 min left plank
1 min right plank
14 RR
14 TJ
40 second left plank
40 second right plank
7 RR
7 TJ
20 second left plank
20 second right plank

I got 17:08, which I'm pretty happy with as the rows were totally killing me. 1.5 pood is pretty damn heavy for this movement with all the balance issues.

12/12/2010

Power
3x6 medball throws for max height

Metcon
3 rounds for time:
10 KB clean + press (5 each arm) @ 1.5 pood
20 KB single leg deadlifts (10 each leg) @ 1.5 pood
40 lunges

9:21. Could have done my lunges much faster on the 1st and 2nd round. Thought that the 3rd round would be hard, so I didn't push as fast as I could. Couldn't have done the presses any faster as 1.5 pood was already a lot for me.
__________________
Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)

Last edited by Edvard Fagerholm : 12-12-2010 at 09:55 AM.
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