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Old 03-18-2011, 06:26 PM   #21
Stephen Waterworth
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Re: Steve's Workout Log

March 16

Amrap 10 mins

30 double unders
15 power snatch 75lbs

3 rounds +30 du+ 9 ps

Total reps 174

I decided last minute to compete in the games even though i can't do half the skills, mostly to support the affiliate.

this is a terrible score but what can i expect when i have never done doubles unders before. my shoulders were killing me and i could't string more than three together at a time.

So before i took off from the gym i decided i was gonna get some skills down.

So i practiced pistols which weren't to bad. can string ten together not to bad. left leg definatly alot weaker.

Then practiced muscle ups for the second time. and i actually got it. since i just learned how to kip i started trying that with the muscles ups. figured out the false grip and bam. First muscle up. stuck around for abit and nailed probably 16 out of 20 attempts. so pretty happy with the results today.
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Old 03-19-2011, 11:43 AM   #22
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Re: Steve's Workout Log

March 19

Hang power clean
135x3
155x1
175x1 f
165x1
170x1 PR


Squat
135x5
225x3
255x5
255x3
225x5

Bench press
135x5
185x3
200x5
200x3
185x3

One armed dumbell snatch
60x5
70x3
70x3
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Old 03-21-2011, 01:01 PM   #23
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Re: Steve's Workout Log

March 21

Power Clean
135x3
165x1
185x1
195x1 PR

Front squat
135x5
185x3
205x5 PR
205x3

Deadlift
135x5
225x3
275x1
315x1
355x1 tie PR

Dead hang Pullups
50x5 PR
50x3
50x4


Felt pretty good today..glad i got the clean up for a pr.

Front squat felt heavy today to which was suprising. hopefully we can keep progressing each week

Deadlift felt ok. Tied my pr from 6 months ago, i was hoping it would feel better than that.
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Old 03-25-2011, 01:49 PM   #24
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Re: Steve's Workout Log

March 23


Did the wod at the box today. I like kettlebells because it tires me out, but i have terrible form..Doing the snatch it comes down on my wrist and halfway through the workou i just wanna stop because of the pain on my wrist.


Buy In: Jerks 3-3-3=155

WOD:

AMRAP 8 minutes=2 rounds and 5 double unders

10 KB Snatches/arm 1.5/1.0

15 Air Squats

20 Double Unders

Rest 3 Minutes then

5 Rounds for time:5:17

10 Broad Jumps

10 Walking lunges

10 standing jumps
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Old 03-25-2011, 01:54 PM   #25
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Re: Steve's Workout Log

March 24

Buy in= Squat
20x165


WOD=8:47

10 Power Cleans 135

10 Jerks 135
250 m Row

10 Power Clean and Jerks 135
250 m Row

10 Power Cleans 135
10 Jerks 135


Felt pretty good on this one. the prescribed weight was 155 which i should have done. the jerks is what was hard, my from is terrible. attempted split jerks but wasn't good. so switched to squat jerks. i had to break them up into 3-2-3-2 on the last go. Cleans were all unbroken. and clean and jerks were unbroken.
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Old 03-25-2011, 01:57 PM   #26
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Re: Steve's Workout Log

March 25

Buyin was 30 burpee wall balls. and snatch work.

WOD: 10:37 (a Cluster is a SQUAT clean to Thruster)

10 Clusters 95/65 1 Sit Up

9 Clusters 2 Sit Ups

8 Clusters 3 Sit Ups

7 CLusters 4 Sit Ups

6 Clusters 5 Sit Ups

5 Clusters 6 Sit Ups

4 Clusters 7 Sit Ups

3 Clusters 8 Sit Ups

2 Clusters 9 Sit Ups

1 Cluster 10 Sit Ups

I thought this one was going to be alot harder than it was. I paced myself through the first half (dropped bar at the top and reset at bottom) Once i hit 5 clusters and 6 situps i just went really hard. Could have got a better time but still happy with it. i have never done clusters before
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Old 03-28-2011, 03:17 PM   #27
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Re: Steve's Workout Log

March 28

Push press
135x5
155x3
175x3
185x2 PR

Ohs
95x5
115x3
135x3

Squat
135x5
225x5
225x5

Technique must be terrible on the push press, because i am getting 150x3 on press. so i should be able to push press up near 200. Ohs still feel unbalanced, i fall forward on the toes at the very bottom. i taped myself today and i am barely getting to parallel.

took it easy on the back squats today, saving myself for tomorrow, taped those aswell and definitely getting below parallel.
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Old 03-28-2011, 04:48 PM   #28
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Re: Steve's Workout Log

March 28

400 meter repeats. rest as long as run would take

1:24
1:18
1:28
1:31

total running time=6:01
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Old 03-29-2011, 02:00 PM   #29
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Re: Steve's Workout Log

March 29


Power clean
135x3
155x2
185x2
195x1
200x1 PR

Front squat
135x5
185x3
205x3
215x5 PR

Deadlift
135x5
225x3
275x3
335x3
315x3

Deadhang pullups
55x4
55x3
55x3

Felt pretty good in the gym today. felt great on the cleans, felt like i could have hit 205 or more but didn't want to push the progression to fast.

front squats were hard but got all five pretty clean

Deadlifts felt great, i was moving 335 pretty good but hand strength gave out and i had to put it down.

also i weighed in at 168 today. my goal isn't to put on weight right now and i have put on 8 pounds in the last three months. just started running again so hopefully it doesn't it affect it to much.
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Old 04-05-2011, 08:08 AM   #30
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Re: Steve's Workout Log

I did the games WOD 2 last week

9-155 deadlift
12-pushups release on floor
15-24" boxjump

amrap in 15 minutes= 7 rounds 9 pushups


i was pretty excited when this one came up because this was all my strengths. but once i got going realized it was alot harder than i thought. deadlifts were fine, pushups were broken up into 4,4,4 after third round, i need to start doing them with the hand release to be ready next time they come up.

and box jumps were pretty hard for me, not used to jumping up onto the 24" box and definatly don't do them enough to bang them out without pausing at bottom so i willl work on that.
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