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Old 09-12-2016, 09:35 PM   #981
Vickie Ellickson
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Re: V's Log

DWOD
9min AMRAP

3 Hang Power Cleans @ 95lb
6 Lateral Ball Slams @ 14lb
9 Lateral Hops

Completed: 6 Rounds + 4 Lateral Hops

SWOD
Deadlift 1x5 @ 142.5lb
Chin-ups 3xMax (5, 5, 5)

Great little workout, hops took more out of the power clean than I was expecting. A little less than a minute per round. Would like to do this again in six months and see if I can do more.

Deadlift felt heavy but ok.
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Old 09-18-2016, 09:01 PM   #982
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Re: V's Log

Several days ago...

DWOD
4 Rounds

40yd Sprint
11 KBS @ 30lb
rest 1min
30yd Sprint
11 Push-ups
rest 1min
20yd Sprint
5 Box Jumps @ 16"
rest 1min

SWOD
Squat 3x5 @ 105lb
Bench 3x5 @ 125lb

Conditioning section was a bit easier than I anticipated. Having a full minute rest made it feel pretty tame.

Squat felt better than it had in the past week or two. Bench was heavy. I should get to 127.5 for the 15 reps but not sure 130 will happen.

Went on a nice 3 mile hike the day after this, then a more arduous 10 miler. Took a couple of days off after the 10 miler to recuperate.
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Old 09-19-2016, 10:50 AM   #983
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Re: V's Log

DWOD
5, 4, 3, 2, 1

Power Snatch @ 70lb
1min Jump Rope

Completed: 7:50

SWOD
Press 3x5 @ 77.5lb

The conditioning was good, I changed my timer set up after the first round b/c the way I had it wasn't efficient. Could have probably saved myself thirty seconds or so there. Finished the last mine unbroken on the rope, so very happy with that. Didn't attempt any DUs.

Press was fine. Did the squat last. I was in the middle of my warm-up sets when I drank some water and got a cramp in my stomach. Wouldn't go away, tried to work through it and it felt like I was straining my stomach. Did a couple of reps at my working weight and didn't want to risk a dumb injury so bailed on that for today. Nuts.
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Old 09-20-2016, 02:12 PM   #984
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Re: V's Log

Warming up with the jump rope was horrid. I didn't get a single DU in ten minutes. After the timer went off I worked at for another minute or two until I got one. I guess there was too much rope work yesterday. Weird.

DWOD
5 Rounds
30sec Max Pendlay Rows @ 55lb (9, 13, 11, 12, 12)
30sec Rest
30sec Max Burpee Box Jump Overs @ 16" (5, 5, 5, 5, 5)
30sec Rest
30sec Max Thrusters @ 55lb (7, 7, 7, 7, 7)
60sec Rest

The burpee box jumps were predictably awful. My feet were scared to jump in the last reps of the last two rounds. Feet: "We're not gonna make it!" Brain: "Shut up and do it anyway!"

SWOD
Deadlift 1x5 @ 145lb

Slowing and steadily working my way up with the deads.
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Old 09-22-2016, 01:44 PM   #985
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Re: V's Log

DWOD
EMOTM 12min

100yd Sprint

SWOD
Squat 3x5 @ 100lb
Bench 3x5 @ 127.5lb

The sprint intervals were AWFUL. AWFUL. I thought it would be hard, but had no idea just how bad that was going to suck. My second last sprint wasn't much of a sprint, more of a fast jog. Last sprint was better.

Squats felt heavy, bench was good.
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Old 09-23-2016, 09:18 AM   #986
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Re: V's Log

DWOD
14min AMRAP

10 Ball Slams @ 14lb
5 Pull-ups
1 KB Power Snatch Right @ 30lb
1 KB Power Snatch Left @ 30lb

Completed: 10 Rounds + 10 Slams

SWOD
Power Clean 5x3 @ 100lb

Legs were a little sore from the sprints yesterday but not too bad. Was hoping to keep about a minute-per-round pace on the conditioning, but I did most of the pull-ups as singles, so not so much.

Power clean felt good, I can tell when I really nail the form as it's almost effortless.
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Old 09-29-2016, 10:24 AM   #987
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Re: V's Log

Hiked ~12 mile with 4000' elevation gain/loss a couple of days ago. Took two days for the legs to fully recover.

DWOD
5 Rounds

30sec Max Pendlay Rows @ 65lb (11, 11, 12, 12, 14)
30sec Rest
30sec Max Russian Twists @ 20lb (38, 36, 36, 38, 43)
30sec Rest
30sec Max Hang Power Cleans @ 65lb (8, 8, 9, 9, 10)
1min Rest

SWOD
Squat 3x5 @ 105lb
Bench 3x5 @ 130lb
Deadlift 1x5 @ 147.5lb

The conditioning portion felt good, was able to not only maintain intensity but increase it over the duration. Started with 10lb on the twists for the first round and realized that was too light.

I combined some workouts together to make up for the missed days earlier. I was surprised to get all of the reps of the bench and wonder if I can do 132.5lb too. Was feeling a little worked by the time I got to the deadlifts, but got them up and done.

There's going to be a couple of weeks coming up where I'm going to be on the road and not lifting heavy. Planning on doing 3hrs of jiu jitsu a day for five straight days if my body will let me, so it's not like I'm going to be slacking.
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Old 09-30-2016, 08:07 PM   #988
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Re: V's Log

DWOD
1 min on, 1 min off (10min)

Max Kettlebell Swings @ 30lb

27, 28, 22, 23, 25

SWOD
Power Clean 5x3 @ 102.5lb

I had no idea the swings were going to be that hard. The goal was to get 30 per minute, but that was not happening. I was actively pulling the bell down in the second round, going as fast as I could and I still came up short. If I did Russian instead of American swings I might have got there. But, y'know, Murica!

Power cleans were tougher than last week, probably b/c my arms were so shot.

Did better on the DU practice today than yesterday. Didn't get a single DU yesterday, rhythm was completely off.
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Old 10-02-2016, 08:22 PM   #989
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Re: V's Log

DWOD
7 Sprints @ 50yd

SWOD
Press 3x5 @ 80lb

Started warming up the squat, was interrupted for a phone call and didn't get back to the bar.

CFFB is shutting down, which is a real bummer. Have to go through a few hoops to get the next iteration of the program, but it'll be worth the cost.
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Old 10-04-2016, 07:35 PM   #990
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Re: V's Log

DWOD
10 Rounds EMOTM
2 Power Cleans @ 85lb
Max Single Unders

SWOD
Deadlift 1x5 @ 147.5lb
Pull-ups 3xMax @ 3+2, 4+1, 3+1+1

The conditioning didn't go quite as I think it was intended, as it was supposed to be ascending weight but I felt like I'd get a better bang for my buck by sticking with one weight and doing singles unders the rest of the minute.

Deadlift felt pretty good, pull-ups were bad.
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