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Old 08-31-2007, 06:06 PM   #11
Chris Hancock
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Re: Chris's Log

Woo

Got my rings today.

Tried the 100 pushup workout on the ringtraining site, subbing dips for divebombers

Took a little over 30 mins with the rings at mid thigh, then did 5 sets of 10 body rows to cool down. Ouch.



I'm gonna be crazy sore tomorrow.
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Old 09-01-2007, 12:48 PM   #12
Chris Hancock
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Re: Chris's Log

I was right about the DOMS from yesterday, so muhc so that I was thinking about cutting the Press out of the CTF..

Did the whole thing, glad I did.

Squat:
45x5, 95x4, 135x1, 155x1, 195x1, 215x1, 225x1 (PR by 10lbs)

Press:
45x5, 65x3, 100x1, 115x1, 125x1, 130x1 (PR by 10 lbs)

Deadlift
45x5, 95x5, 155x1, 185x1, 225x1, 265x1, 285x1, 300x1, 305x1, 310x1 (PR by 25lbs!!)

Total:
665lbs (PR +45)

Felt great. Form was close to perfect on all lifts. Couldn't be happier with my performance.

Last edited by Chris Hancock : 09-01-2007 at 12:52 PM. Reason: Math Error
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Old 09-02-2007, 05:45 PM   #13
Chris Hancock
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Re: Chris's Log

5 Rounds:

30 Decline Sit-ups
25 Back Extensions

~11 mins (wall clock)

Back extensions were easy, the situps... weren't.
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Old 09-03-2007, 12:46 PM   #14
Chris Hancock
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Re: Chris's Log

Scaled Nancy

5 Rounds:
400m Row
10x 95lb OHS

~19mins.

Lost control of the bar on rep 5 of my first set and squished my finger between the squat rack and the bar.. ouch.
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Old 09-05-2007, 05:32 PM   #15
Chris Hancock
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Re: Chris's Log

Did my own thing today:

21-15-9 rep rounds of:
Pistols (alternating legs)
Ring Dips
L-Pullups

19:42

Basically just threw 3 weakness into a workout... I did way better on the pistols then i thought i would (nearly unbroken), and the ring dips were in sets of 5 or so. The L-Pullups sucked. I broke them into 3's and was having lots of trouble holding my legs at 90... something to work on.
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Old 09-06-2007, 06:51 PM   #16
Chris Hancock
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Re: Chris's Log

5x5 Deadlifts instead of Helen

45 x 5
135 x 5
185 x 5
235 x 5
255 x 5
255 x 5
255 x 5
255 x 5

Felt good overall, form was pretty solid. Also, got weirder then normal looks today for some reason.
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Old 09-08-2007, 09:23 AM   #17
Chris Hancock
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Re: Chris's Log

Yesterday's workout..

Scaled Filthy Fifties

50 squats
50 jumping pullups
50 bar SDHP
50 walking lungs
50 K2E
50 bar push press
50 back extentions
50 bar thrusters
50 burpees
50 squats

something like 38 mins i think.. Forgot to check the clock.

the Thrusters and Burpees absolutely killed me.
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Old 09-10-2007, 03:41 PM   #18
Chris Hancock
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Re: Chris's Log

Yesterday, the beginner workout on the ring training page:

3x3 Skin the Cats tucked
3x5 Jackknives from Knees
2x10 Pushups
2x10 Hanging Knee Raises
1x10 Body Rows
3x20 second L-Sit with knees bent
5 Muscle-Up pulls or attempts
2x10 Dips
2x10 Pullups

Today, ran out of time doing the shoulder WOD:


Shoulder Press 20x5, 40x3, 55x1, 55x1, 55x1, 55x1

Push Press 60x5 four times

Push Jerk 60x5, 70x3 and ran out of time

no mroe WODs at lunch for me, not enough time.
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Old 09-12-2007, 07:34 PM   #19
Chris Hancock
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Re: Chris's Log

Gymnastics/Skill day

about on hour of handstand work, back and front lever negatives, skin the cats, L-sit, muscle ups, pistols, pullups, and dips

Going to try to start adding more gymnastics practices in addition to WODs until wrestling starts.
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Old 09-13-2007, 09:44 PM   #20
Chris Hancock
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Re: Chris's Log

Regular Fran

~10 mins.

absolutely horrible, thrusters felt better then they usually did, but i didn't pace mysefl nearly enough in the first round.

Did handstand work a little later, planning on doing as much handstand stuff as i can until I get an unsupported HSPU
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