My Quest To Become an Animal - Frankel's Log

[Daniel Frankel]

Forgot to mention, our skill work was handstands, and warmup was 2xmax HS hold against a wall

2:00 (My abs got loose and I couldn't regain it after 1:45 or so, so I just dropped, b/c emphasis was on abs tight/butt tight
1:00 (Wasn't interested in going for longer considering I did wallballs/thrusters/KB swings/press yesterday, and wallballs were coming right after I finished.

[Daniel Frankel]

October 6th

Not a good day. I've been in a terrible mood since I woke up, which didn't help my training much today.

Deadlift 3-3-3-3-3

45x3x5
95x5
135x3
150x1
170x1
185x3
195x3
195x3 (Tried again because I didn't like how parallel my back angle was to the ground)
200x3
210x3 (3RM PR)

Still having some trouble keeping my hips a little lower. I found I starting doing this thing where once the weight just above mid-thigh I basically did a little hop as I kept pulling and it kind of jumped up that last bit. I didn't like it, but I'll make sure I just pull more controlled next time.

I think I strained my right quad during wall balls yesterday. It only hurts in a squat position though; I may take some rest from squatting (Was suppposed to be a 1RM day on Sunday, but ill see how I feel) for a little bit, maybe until after the weekend.

[Daniel Frankel]

October 8th

Quad strain is a ton better today. I may end up squatting tomorrow as planned, I'll see how I feel. Wasn't sure what to do today, came up with this after I had warmed up.

3xFT:
7 Wall Climbs (+1 HSPU at the top of every rep)
14 L-Pulls
21 HS Wall Run (Per side)
Time: 14:40

This was hard, as I SUCK at wall climbs and L-pulls. I could get it down to 10 mins or so unbroken, as I finished round 1 at 3:30 taking 2 breaks between wall climbs, which slowed me down like crazy during the WOD.

[Daniel Frankel]

October 9th

Today = AMAZING. PR DAY!

BS 1-1-1-1-1-1

45x2x5
95x3
135x3
160x1
180x1
195x1

210x1
220x1 (Swayed onto the left leg during the squat up, not sure what happened)
230x1 (Easy)
240x (f) (Not sure what happened, I think I just didn't spread the floor enough)
235x1 (Challenging, but good)
240x1 (PR )

Nothing like a 15# Squat PR . Was going to do one more rep, but my knee was bugging me a little, and I knew I would not be able to hit 245#, so I called it a day.

.....

Waited a little bit, then:

21-15-9
KB Swings 20KG
Slam Ball Throws 20#
Time: 4:21

This went well, all slams unbroken, and I think one rest during the 15 KB swings.

Video up in a bit.

I'm excited. I think I may actually be able to hit a 2xBW Squat before New Years

[Daniel Frankel]

Back Squat 240#

Todays metcon up in a bit.

[Daniel Frankel]

21-15-9 KB Swings/Slam Ball Throws

This and previous link = WFS

[Daniel Frankel]

October 11th

Trained Javelin throw after school, and fixed my throw, which I'm happy about. It's nice to have a coach who knows what he's doing.

Then went home, and did the following:

OHP 1-1-1-1-1-1-1
40x3x5
60x5
70x3
80x1
90x1
100x1
105x1
110x1
115x1
120x1
120x1 (Did it again, with elbows more forward and tighter abs)
125x1 (PR . Getting ever closer to bodyweight, I think 10 more pounds left or so)
125x(f) (Didn't even budge, I must have had a big adrenaline rush before :P )
120x1 (Knew I couldn't get 125 again, so I just went back down)

Waited like 10-15 mins, then:

5xFT:
2 Power Cleans @95#
4 Wall Balls @20#, 10 foot target (I measured the target I've been using, its exactly 10 feet )
6 KB Swings @20KG
8 Slam Ball Throws @20#
10 Situps
Time: 9:39

I liked this because it had pulling, pushing, swinging, and slamming, with a bit of a "break" during situps. Focus was on form during Power Cleans.

[Daniel Frankel]

Forgot to mention, I have 3 goals before the end of the year:

1. Double Bodyweight Squat (30-35 pounds to go I think)
2. Bodyweight Press (10 or so pounds to go)
3. Complete Fran Rx'ed

[Michael Loucas]

Just started reading your log. You're getting pretty strong. Keep it up man.

[Daniel Frankel]

Originally Posted by Michael Loucas

Just started reading your log. You're getting pretty strong. Keep it up man.

Thanks mate, glad to know there are people that actually read what I post hahaha. I think it's time for me to catch up on yours + some others, which I've been a little too busy to do for the past week or so :P