Ken M's log

[Ken Mindoro]

8/4
light day for me...worked L sits, PVC bar work

8/5
WU:
Samson stretch/lumbar stretch
box jump
B2B Tabata squat x 4 rounds (19,19,16,13)

Workout
3 rounds:
25 lunge chop with 10#MB
15 KB swing 24kg
30 thruster 20#, 10#, 10# dumbells
15 abmat situp
10 burpees

went hard on the tabata squats, really killed me for the wod. everyone else did only about 8-10 squats/round

(Message edited by kendoro on August 05, 2007)

[Ken Mindoro]

8/7

CFWU

worked on C&J progressions
DL, Hang Clean, Front Squat, Push Press

[Ken Mindoro]

Got lazy last week and it shows

8/11
Hiked Sequoia 5 miles

8/12
stuck in a car driving back home

8/13
ran 60 minutes, didn't really track mileage

8/14
CFWU (-PU/situp/backext)
50-40-30-20-1
deadhang pullup
single under jump rope x2
back ext
situp

[Derek Maffett]

95x1 on the weighted chins, huh? Awesome. I have yet to get that kind of strength.

[Ken Mindoro]

Thanks, I can produce alot of power for a 1rm but my strength falls away pretty quickly.

Just wanted to add that my 8/14 wod was done in 53 minutes, all sets broken, pullups were all dead hangs, after the first 2 sets I moved to the gravitron and left it set at -30. I cycle through each round exactly the same because people were using all the stations I was trying to use.

8/16
done using barbells with fixed weights, all sets cleaned from the ground (no rack)
press 2-2-2-2-2 (30,50,70,100,120)
push press 3-3-3-3-3 (120, 120, 110, 110, 110)
push jerk 5-5-5-5-5 (all at 110 except last set done at 70; I failed the last clean and didn't want to risk dropping the weight)

cleans were ugly, press and push press were okay, need to work on landing for the push jerk

[Derek Maffett]

Yeah, my OAC's are like that. Strength vanishes moments after starting.

[Ken Mindoro]

8/17
worked pvc bar

8/19
squat/pushup ladder 10-10-20-25-30

[Ken Mindoro]

8/20
CFWUx3 (ohs with 45# bar)
then 5-5-3-3-3-3-3 FS

30, 40, 95, 135, 145, 155, 165, 170

first time doing FS, elbows up/out, chin up, didn't dump a single weight, will definitely go heavier next time. all the core work in the WU made me a little shaky, but not too bad

finished with 5 sets of 5 on dead hang pullups

[Ken Mindoro]

8/21
CFWUx1
weighted pullup 3-3-3-3-3-3-3-3
20-35-45-50-55-60-60-60

not much time, so only 30 seconds rest between sets, finished with a few one arm negatives, still barely able to slow things down, and then a few sets of pistols

[Ken Mindoro]

8/23
CFWUx3, did 15 deadhang pullups super slow
then I tried a WOD from a recent posted video

21-18-15-12-9-6-3
SDHP
Push Jerk
40# bar

First two sets broken, all the rest unbroken. Will try a heavier weight next time.