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#1 |
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Kevin's Log
I've been following main page programming since September and, for the most part, have had great results. Before that, I never did anything even close to resembling a metcon. Since I started CF my GPP has improved dramatically, but my max efforts have taken a bit of a hit. Now that I feel like I have a pretty good grasp of the general programming, I'm going to see if I can personalize something to meet my own needs.
Goals for December 31, 2010: -Destroy King Kong -500lb Clean and Jerk plus Snatch total -Sub 20min Linda at 125% Rx'd weights -505# Deadlift -315# Overhead Squat -35 Rounds Cindy -Sub 2:47 Grace at 155# with full Squat Clean and jerks -Sub 2min Fran -6:15 mile -7:35 2k row This is what I have been doing the past few weeks: Day 1: Mary- 13 rounds minus 5 pistols Day 2: OHS-5x225, 5x230, 5x240 Press- 5x145, 5x155, 5x160 Deadlift- 405x5 Weighted Plank- 90lb x 1minute Day 3: JT HSPU to AbMat- 5:52 Day 4:Rest Day 5:Helen 500m Row Sub- 10:24 Day 6: Snatch-195lb Clean and Jerk- 255 Day 7: Filthy Fifty- 20:45 Day 8: Rest Day 9: Linda percentages of 210lb, actual bodyweight 190- 18:52 A big goal this year is sub 20min at % of 250lbs. Day 10: Rest (scheduled 5k run but got a deep puncture wound on my foot. Decided to take it easy.) Day 11: 1/2 Angie with 50lb Vest- 9:13 1/2 Angie without vest- 4:08 Day 12: Rest Did do some tabata push-ups when I was bored. 133 in 6 intervals/3min. Day 13: Jackie- 7:36 Weighted Pull-ups: 3x5 at 25# Day 14: OHS- 5x235, 5x240, 5x255 Press- 5x150, 160, 6x165 Band Deadlift- lightened method, average band- 525x5 Weighted Dips- 160x5 Plank- 125lb x 1min Day 15: Dirty Dozen minus box jumps while foot heals- 12:16 Day 16: 5-4-3-2-1 387.5lb Deadlift 190lb Power clean and jerk 6:26 Day 17:Rest Day 18: Front Squats up to 265x3 left some in the tank for 155lb Grace with full Squat Clean and Jerks (from 2008 Games) 3:50 Day 19 (Today): JT 15-12-9 with 50 lb vest for first round- 8:34 Plank- 135# x 1minute And this is what I'm tentatively planning for the rest of the month: Day 20: 100m overhead lunge w/ 65# Day 21:Rest Day 22: 21-15-9 135#OHS 225# DL Day 23: Turkish Get-ups and Plank Day 24: Lumber Jack 20 Day 25: Rest Day 26: Cindy with 185# Squat Clean and Jerk after each Round Day 27:5k Row Day 28: Fran w/ burpees Day 29: Rest Day 30: 3 Rounds: 800m run 21 Power Cleans @ 155# Day 31: 3x5 Squat 3x5 Press 1x5 Deadlift Day 32: 2009 Games Chipper |
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#2 |
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Re: Kevin's Log
100m Lunge
70# overhead 3 burpees every time I had to set the weight down 7:23 I absolutely hate lunges. I spent about a third of my time in the 09 Games Chipper on them. They always make me super sore, so this time I spent some time with the foam roller and stretching, and then took a nice long ice bath. I will probably do some upper body work or some light rowing this afternoon. |
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#3 |
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Re: Kevin's Log
New PR on Squat Cleans this morning! 275lbs up from 260 a few weeks ago. Just missed 285 but I think I can get it next time. Couple weeks working on these and my deadlift and I'll give King Kong a shot. Man it feels good to be lifting some heavy weights again. Metcon this afternoon.
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#4 |
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Re: Kevin's Log
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#5 |
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Re: Kevin's Log
Yesterday afternoon I did a short metcon from last month's main page:
21-15-9 225lb Deadlift 135lb Overhead Squat 3:34 as rx'd... sort of. After watching the video I realized I needed a few more inches on every single rep of the squats. I'll do it again soon with proper form. Here is the video: http://www.youtube.com/watch?v=9NEKufG9bNA (WFS) |
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#6 |
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Re: Kevin's Log
This morning I did a short strength workout, just some shoulder presses, a real weakness of mine.
155x5 165x5 170x6 175x5 On 3/11 I worked up to 165x6 so I'm happy with this. I wasn't sure if I should go for the last set or not. I made it, but the bar speed was pretty slow. I'm going to limit myself to 180x5 next time. I seem to plateau when I push things too fast. "The Bear" complex this afternoon. Already a little nervous for that one. I'll post a vid when I'm done. |
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube Last edited by Kevin Simons; 03-20-2010 at 10:27 AM.. Reason: spelling |
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#7 |
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Re: Kevin's Log
Did the Bear Complex this afternoon. I was surprised how heavy the weights felt. This one looked a lot easier on paper.
-power clean -front squat -push press -back squat -good morning Repeat 7 times and that is one set. I did 4 sets with about 5 minutes rest in between. -1st set 135lb, 1:45 -2nd set 150, 1:27 -3rd set 160, 1:45 -4th set 170, 2:06 Here is a video of the 4th set with 170. I was really hurting afterward. http://www.youtube.com/watch?v=Hau_VDO-jLw (WFS) I'll finish up with a little gymnastics work tonight and call it a day. |
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#8 |
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Re: Kevin's Log
3/22/10
I did Cindy with a 205lb squat clean after every round. Ended up with 18 rounds even. I really didn't like this WOD very much. My low back really started to ache on the right side about halfway through and I didn't get much of the metcon component because of it. I think I should have gone lighter like the recent Khalipa/Spealer video or else just keep the two types of workouts separate. Good learning experience if nothing else though. |
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#9 |
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Re: Kevin's Log
Snatch Practice
155, 175f, 175, 185, 195, 205 PR, 210f Snatches felt pretty good. I was a little disappointed I didn't make the 210 but I'm sure I'll make it next time. Here is the video: http://www.youtube.com/watch?v=bsvKYI6J4gc (WFS) Overhead Squat 210x6 225x5 240x5 250x5 260x4 - missed the fifth rep I am mad I missed that last rep since I made 255x5 pretty easy about a week ago. I am going to work on some heavy overhead holds this week. I think that helped when I did it a few weeks ago. |
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#10 |
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Re: Kevin's Log
New PR on Deadlifts! 470! With my new squat clean PR earlier this week I think I am about ready to give King Kong a shot. I'm thinking April 1st its on!
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