My Quest To Become an Animal - Frankel's Log

[Daniel Frankel]

December 4th

Got 12 hours of sleep last night, woke at 4 in the afternoon. So I guess it was bittersweet. Went into the garage feeling iffy, but I had a goal in mind.

Front Squaat 3-3-3-3-3
40x3x5
95x5
120x3
150x1
160x1
170x3
175x3
180x3
185x3
190x3 (PR . Really did not think I'd hit above 180, but I just pushed. After the 3rd rep, I racked it, but realised I was contracting my arms so hard (Not sure why, chest was not dropping) that my shoulders cramped up for a minute or so afterwards)

Rested 5-10 mins, then:

21-15-9
KB Cleans (Switch arms every 5 reps) @20KG
Pushups (These were all unbroken)
Time: 3:57

Rest 60 sec

100 Situps
1-50 - 1:12
51-100 - 1:21
Time: 2:33

I've hit 66 in a minute before, so I could have gone faster by a little bit, but I liked my pace. Ideal goal is 1:30, but for now, maybe sub 2:00.

[Daniel Frankel]

December 5th

21-15-9
OHS @80#
KB Swings @20KG
Time: 6:42

Was not happy. Good workout, but when I snatched the bar up, it was a power snatch with a press-out. and my knees came in and forward during the OHS. I need to just warmup with them both.

[Daniel Wheeler]

High barred 300 tonight. Double BW is coming. Its going to be a close race

[Daniel Frankel]

Originally Posted by Daniel Wheeler

High barred 300 tonight. Double BW is coming. Its going to be a close race

S**ttttttttt, I guess so

You got what, 8 pounds to go, according to your sig? I've got 15, and am not finding a 1RM for another couple weeks. However, I will fit it in before the year ends, as it is one of my goals.

[Daniel Wheeler]

Wow.

Umm apparently I'm at 165 ish right now.

So much for being close. 30lbs is pretty far off haha.

[Daniel Frankel]

Originally Posted by Daniel Wheeler

Wow.

Umm apparently I'm at 165 ish right now.

So much for being close. 30lbs is pretty far off haha.

[Daniel Wheeler]

Haha

I won't go down without a fight.

[Daniel Frankel]

December 6th

OHP 3-3-3-3-3
40x3x5
75x5
90x3
100x1
110x1
115x3
120x3
125x2 (f)
125x2 (f)
125x2 (f)

125 is my old 1RM, so I should be able to hit 130# for 1 next week. I could have gotten a third rep for all those sets if I had just kept my elbows forward, but they were too far back so the bar came forward. Ah well.

Waited 10 mins:

4 Rounds:
Overhead KB Walk, 50m @20KG (Left arm)
10 Wall balls, 10ft target @20#
Overhead KB Walk, 50m @20KG (Right arm)
15 Pushups
Time: 11:39

Not much comment here, overhead walks were kind of cool. I should have been externally rotating the shoulders though.

[Daniel Frankel]

December 12th

Today was bittersweet. 2 Tests, one after another, and then school ended so I hit the weight room

DL 3-3-3-3-3
45x3x5
95x5
135x3
165x1
195x1
210x3
220x3
235x3
250x3
255x3 (PR )

I realised my deadlift problem. The bar was not over the middle of my feet, and so I always would come forward when I lifted. Problem solved

Waited 10 mins or so, then:

4 Rounds:
10 Thrusters @95#
30 Double Unders
Time: 8:49

Thrusters were pretty good, first round was 10, then 5-5. Double unders on the other hand......

I haven't done them enough, so I dont have that much endurance for them. Maybe 20 or so in a row in the middle of a wod. I know that if I wasn't tired I could hit around 50 or so, maybe a little bit more. Ill have to see one of these days.

[Daniel Frankel]

December 9th

Warmed up with some snatch balances at 70#.

Power Snatch (These weights are approx. as I was using a bar that I think weighs 20# or so, and was just lifting and then putting more weight on)

70x3x3
80x1
90x1
100x1
110x1
115x1
120x1
125x1
130x1 (PR This was pressed out, but it was still good)

Started off squat snatching, but I could not stay stable in the bottom, and so I switched to power after 115 or so.

Waited 20 mins or so, then:

For Time:
Part A: 3 Rounds
10 HSPU
10 Pistols
10 Situps

Part B: 5 Rounds
5 Push Press @35# DB
10 Front Squat @35# DB
15 Situps

Time: 10:32

This was fun to do. Front squats got hard, fast. So basically, do part a, then part b for a total accumulated time.