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Old 07-12-2009, 05:11 PM   #111
Kelly Moore
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Re: Strength Training and a six minute mile

Hey Amber,

Thanks! I should be able to squat 250 at the competition on the 24th. It wasn't a max effort (about 95% effort) today despite missing the groove....I'm simply not confident about handling that weight and I can't be doubting myself or I will miss it.

Finished with 50 reps with 95# thrusters for time: 8:57. Finished the first 25 reps in 3:30, but I knew seven minutes would be wishful thinking as I struggled to get that in that time. 95# is simply a lot of thruster weight for me ! I nearly decided to do 100 reps with 65#, but I thought fewer reps would be easier on my shoulders and the heavier weight better for core and lower back work that would complement my current training for the meet. At any rate, it was painful.
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Old 07-12-2009, 06:03 PM   #112
Nik Nichols
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Re: Strength Training and a six minute mile

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Originally Posted by Kelly Moore View Post
Thank Nik. I like the strength and endurance components and I like having the ability to clearly document my progress. That kind of workout is a favorite of mine!

Back Squats:

235x2
245x1 - very easy - everything went 100% right!
250x1 - not so easy as I fell out of the groove, but it was a white light lift
235x1
225x3
225x3
225x3
Well you showed me how it can be done at another level. I love the way you went about it, and keeping it all in 1 set. I will try to follow you next time. But I know I can't do it with the 45lbs. I would have to scale it.
Even then it would be a huge challenge to get 10 sets.


Nice squats, 250, was it mental? or did you just have a bad rep?
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Old 07-13-2009, 05:08 PM   #113
Kelly Moore
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Re: Strength Training and a six minute mile

Hey Nik,

I like the single sets idea...it works me much harder than when I used to do the WOD breaking as needed in an effort to reduce the time. I figure that this workout is a great one for building back, grip and mental strength when done this way.

The 250 is a hard weight, but it's not quite 100% for me. I have to stay very close to the groove to make it - yesterday proved to again to me that I can still push through it (ugly, it was ugly) if I'm a little out of the correct position. If I had been a tiny bit more off would probably have drive me back to the ground.

Did the 400m/50 squat x 4 WOD as it was too nice outside to not do something: 10:43. Legs were like lead today; not surprising after yesterday's squats and thrusters.
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Old 07-14-2009, 05:30 AM   #114
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Re: Strength Training and a six minute mile

Wait a minute- you just did that 4x400 + squats workout twice? And with a big difference in the results.
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Old 07-14-2009, 06:40 AM   #115
Kelly Moore
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Re: Strength Training and a six minute mile

Whoa....Camille you are right! For some reason I thought I was much slower than the last time. I know I have run this faster in the past but I really thought I was slower than a week ago.

My legs felt like lead but they certainly weren't as sore.
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Old 07-14-2009, 08:01 AM   #116
Karin Jonczak
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Re: Strength Training and a six minute mile

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Whoa....Camille you are right! For some reason I thought I was much slower than the last time. I know I have run this faster in the past but I really thought I was slower than a week ago.

My legs felt like lead but they certainly weren't as sore.
specializer.... twice in two weeks!

(j/k)
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Old 07-14-2009, 10:13 AM   #117
Jesse Emers
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Re: Strength Training and a six minute mile

Kelly I'm always impressed by your work. But holy ****- that 10 rounds pullup workout. Thats crazy. I'd call you the bull, not the rabbit.
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Old 07-15-2009, 11:39 PM   #118
Kelly Moore
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Re: Strength Training and a six minute mile

Very late night benching training:

155x1 Easy
165x1 Easy
175x1 - miss...should have gone up but pushed toward my feet (bad habit)
165x1 OK
165x1 Easy
155x1x4 Easy
155x1x4 Easy
155x1x4 Getting tired

All singles were a solid one second pause on the chest; multiple rep sets had one second pause on chest the first rep.
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Old 07-16-2009, 06:31 AM   #119
Nik Nichols
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Re: Strength Training and a six minute mile

Ok dumn question, on the pullup fest you did and Camille did. How did you pick the weight that you knew that you could get 1 set and get a strong workout with. I want to try it, but am wondering about the weight.
Second dumn question, when you said you push to your feet on bench, I dont really understand.
In my bench,I have always used a close grip and my elbows asyy pight to my body. When I bring it to chest, it is low, under my nips(sorry, for the lack of a better discription) or lower. Is that bad. I hope not, I have always benched that way.
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Old 07-21-2009, 11:50 AM   #120
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Re: Strength Training and a six minute mile

Bench presses, all with a long pause on the chest:

155x1
165x1
170x1
175x1
165x1
165x1
165x1
165x1
165x1

All sets very easy; Lynne Pitts spotted on the 175 set and it was solid and smooth with no stress.

135x2 sumo deadlifts between each bench press, trying to find and maintain my positioning.
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