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#541 |
Member
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Re: 2014 45-49 Fittest on the Planet goal
Tuesday PM-
Warm up mobility, pull ups, muscle ups, box jumps, reverse GHD's.. Muscle up practice "Wait for it".. 1,2,2,3,3,4.. all easy felt good. chipper 02/10/2015 800 M RUN - 3:07 felt good 30-20-10 Ball Slams 20/15 - used 30# Pushups 400 M RUN 30-20-10 Box Jumps 24/20 Pullups 800 M RUN Post total time. 16:39 pushed hard overall.. maybe could have gone 1 min faster without that heavy ball slam. 30 min mobility afterwards. |
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#542 |
Member
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Re: 2014 45-49 Fittest on the Planet goal
Took Wed off.. after 5 days and 7 sessions.. mental break.
Going in today at lunch. Wow 2 weeks till the open announcement. Back is touch and go right now. Cheers Vic |
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#543 |
Member
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Re: 2014 45-49 Fittest on the Planet goal
Warm up reverse GHD, pull ups, toes to bar.. overhead squat, snatch balance...
Mobility work then met con- WOD 02/12/2015 21-15-9 OVERHEAD SQUATS 95/63 TOES TO BAR RING DIPS 4:55.. Was getting hard on the dips at the end.. OHS un broken, 12/9, 10/5 and 9 on the T2B, ring dips 12/5/4, 5/4/3/3 and 5/2/1/1 Maybe 30 seconds faster?? Who knows. |
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#544 |
Member
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Re: 2014 45-49 Fittest on the Planet goal
Friday AM-
mobility, warm up back.. Double unders about 100 of them and 3 trips. Press strict all 5 reps until ending two sets of just 1 rep.. 45,65,85,105,125,135,145,155,165,175 easy.. Deadlifts just to feel it- 125,185,215,235,255,275,285.. more mobility to finish the easy session. Going in today for maybe 11.5.. 13 rounds or bust? |
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#545 |
Member
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Re: 2014 45-49 Fittest on the Planet goal
Did not do 11.5.. too much T2B the day prior.
Warm up mobility, reverse ghd.. EMOM 5 10 C2B 10-15 wall balls Was a burner for sure. C2B are good right now.. being 176 lbs is a good thing. Split jerk- 135,155,185,205,215,235 that was heavy.. Power clean- 135,155,185,195,205, 215,220.. gotta fix this. Each min add one rep starting at 5 reps- C and J 135# 5,6,7,8.. Some s2o and more cleans. Mobility.. |
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#546 |
Member
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Re: 2014 45-49 Fittest on the Planet goal
Saturday was usual warm up, mobility.. etc.
Pistols- death by- 5-12 felt good.. could have done way more but 58 reps are good. Muscle ups- Death by.. 1,2,3,4,5 was not feeling them for sure. Total with warm up.. 16 reps. 5 min AMRAP bar facing burpees. Did 73 reps.. pushed 18 or so in the last min. 13 reps per min is a comfortable pace.. great for couplet if needed. More mobility and cool down.. Row- 250 on :30 sec off 5 sets.. Total of 1500 meters. Average 1:49 pace. |
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#547 |
Member
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Re: 2014 45-49 Fittest on the Planet goal
Sunday,
Worked on the house then mini workout- Warm up usual Reverse GHD, breathing work, T above bars strict.. Snatch- 65-175# power Few 155# 135 unbroken sets- 5,6 Back to rapid fire 155#.. worked on breathing, focus and the reps were easier. 3 muscle ups for technique. Wall balls- 30# 30 first min, 1 min rest 20 reps 2nd min :30 seconds rest 10 reps Total of 60 wall balls with the 30#.. Tennis Elbow kicking right now. |
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#548 |
Member
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Re: 2014 45-49 Fittest on the Planet goal
Monday PM-
warm up reverse GHD, pull ups, light snatch, thrusters- Metcon- 2 min sprint 10 DL 135# 10 Pull ups- 4 rounds Rest 3 min 2 min sprint 10 Thrusters 95# 10 push ups 3 full rounds Rest 3 min 2 min sprint 15 Snatches 75# 30 Double unders.. got weak mentally and broke up the 2nd set.. just did 1.5 rounds. Goal was 2.. Was harder than I thought would be.. |
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#549 |
Member
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Re: 2014 45-49 Fittest on the Planet goal
Oly session Tues AM-
Mobility, breathing exercises, Wall balls 20#x10, 30#x10, 40#x8 AA bike 25 calories Tall jerks 45 Dip,dip, jerk- 45#-135 Below the knee 135-175 High hang 135#-185 working on breathing, bar path, holding onto the bar longer.. lazy hands.. |
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#550 |
Member
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Re: 2014 45-49 Fittest on the Planet goal
Tuesday PM-
Warm up lower back, floss on elbow.. Power clean.. Metcon- 3 Rounds 10 Power Cleans 115#/73# 20 Alternating Front Rack Lunges 30 Burpees (bar facing) 400m Run - 17:22 or so.. |
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