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Old 05-28-2014, 06:17 AM   #4961
Ernie Guevara
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Re: Ernie's workout log

5/28/14
Regionals event 6
50 cal row
50 box jump overs 24"
50 deads 180lb
50 wallballs
50 ring dips
50 wallballs
50 deads
50 box jump overs
50 cal row
21 min cap
Total: 1 box jump over

I love these type of long wods!! I kept a good pace on everything. What really slowed me down was the dips but I did them in quick sets of 5s. The second set of deadlifts felt like forever!!
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Old 06-04-2014, 11:09 AM   #4962
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Re: Ernie's workout log

6/3/14
Strength
Front squat 3 sets of 5 with 245lb

Then
1. "Fight Gone Bad"
3 Rounds of:
Wall Ball 20#
Sumo Deadlift High Pull 75#
Box Jump 20"
Push Press 75#
Row for Calories

*In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which there is a one-minute break before repeating. On call of "rotate", athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Wallballs 30, 30, 30
Sdhp 20, 15, 15
Box jumps 30, 30, 30
Push press 35, 30, 25
Calories 18, 16, 20
Total score: 374 pr
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Old 07-28-2014, 10:31 AM   #4963
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Re: Ernie's workout log

7-28-14
Strength
Front squats 2x5 of 215lbs
Halting snatch deadlift 1x3 of 215lb, 1x3 of 225lb
Still legged deadlift 3x5 of 275lb

Metcon
For total time
30 pullups
20 burpees
20 thrusters 95lb
2:42

Rest 3 minutes

20 c2b pullups
20 burpees
10 thrusters 135lb
3:42

Rest 3 minutes

10 ring muscle ups
20 burpees
5 thrusters 185lb
6:38

Total time: 19:02

Not a good breathing day during the metcon today. I'm not sure what it was but I couldn't regulate my breath during the burpees. I think it might be because of a little phlegmn in the chest but who knows. Not real proud of the time but I am proud of how smooth my butterfly was today. Hopefully a better day tomorrow.
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Old 01-07-2015, 06:24 AM   #4964
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Re: Ernie's workout log

1/1/15
Strength
Work up to 85% of snarch max
135,145,155,165,175

Take 50% of the 85% and perform 5 touch and go power snatches
85lbs

Drop 10lbs and perform as many reps in 30 secs
75lbs, 14 reps

Front squAt + thruster 65% of front squat max
4 sets of 1 + 1 thruster
185lb

I'm trying a new strength regimen this year just for a change of pace. I haven't done strength in a about a month so everything feels rusty. Looking forward to some gains this year.
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Old 01-13-2015, 05:05 PM   #4965
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Re: Ernie's workout log

1-12-15
5 sets of 1 of 85% of clean and jerk
225lb

3 sets of 8 stiff legged deadlift (60% of Max plus 10lbs)

Superset
Db push press 30lbs 3x10
Bent over row 3x10 95lbs
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Old 01-28-2015, 07:26 AM   #4966
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Re: Ernie's workout log

1-26-15
Strength
5 sets of 1 of clean complex
Complex:
1 full clean, 1 front squat, 1 thruster, 1 push press

Used 185lb for every set.
Then rowed a 1k in 3:40
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Old 01-28-2015, 07:31 AM   #4967
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Re: Ernie's workout log

1-28-15
Strength
Full snarch
6x1 of 175lb

Rowed 1k in 3:36
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Old 01-28-2015, 07:31 AM   #4968
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Re: Ernie's workout log

1-27-15
For time
15-12-9
Power clean 115lb
Bar facing burpee
Time: 4:21

Rested 5 minutes

Annie
50-40-30-20-10
Dubz
Butterfly situps
Time: 6:20

Trying to get the metcon back after two weeks off since the birth of my daughter. That power clean one hit my lungs in a brutal way!! Not my best time in Annie by far, my abs gave up on me pretty fast. That's never happened to me before with situps.
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