3-3-2010

15-20-30-35-40-45-50

Yesterdays Sprints / 5K training combined…

All Done consecutively…

Slowly Build up to HR 152 + or - 3 bpm and sustain for a completion of 3 Miles…

At 3 Mile Mark, immediately go into 1st of 8 400 meter sprints (done at 8.3 on treadmill)

Walk 90 seconds (done at 2.5 on treadmill)

Total distance covered was 5.29 miles, total time was 51:48

Lost 2 more pounds yesterday too…sweet!

Shoulder Press 3-3-3-3-3-3-3

145-155-165-170-170-170-175

WU:  2 rounds (10 burpees, Samson stretch, 10 OHS, 5 PUs, 5 dips, 10 GHD SUs, 10 back extensions) + SP WU (45x8, 75x5, 115x4)

CFWU replaced dip and pull up by 7 muscle up each round

135-140-145-150-155f-150f-150

Wednesday 100303
Shoulder Press 3(95#)-3(115#)-3(125#)-3(135#)-3(145#)-3(155# (PR SINGLE REP):  REP 2 WAS PERFECT, REPS 1&3 WERE KIND OF PUSHY)-3(135#)
POWER CLEANED ALL SETS TO START.

Warm-up:
1000m row
Chest-to-bar x5

WOD: Shoulder Press

65-75-85-95-105-105-115lbs

I continued to 125lbs, but failed on the third rep.

Cool Down:
5 Dips x3
30s Knee-to-Chest x3

Shoulder press 3x7
45-55-65-75-85-95-100f

navyken - 03 March 2010 01:42 AM

uzi - 03 March 2010 12:44 AM

awsum. thanks mutt..
i should max out the weight im lifting on each set?

From what I’ve seen in the past, most folks will start at about 60-70% of their one rep max (1RM) and add some weight with each new set so that their final set is at (or close to) their 1RM. Newbies (like me) tend to make big gains in the first few months. My 1RM last week was 135. Today I did 135 for my final set of 3 and then did 140, 145, and 150. I’m not delusional enough to think I will continue to progress at this rate, but I’m enjoying it while it lasts
Enjoy,
navyken (the mutt )

what navyken said.
if you’re new to this, you may want to hit a weight close to your 1RM a little later on (sets 4-7). if not, you may want to go for it within first few sets (sets 2-4). you can play with this as is. I hit ME days the same - going for a PR earlier rather than later - but that’s due to familiarity with the lift and how my body responds.
Remember, this is max effort: you’re exploring your limits and possibly breaking old ones. If you are not familiar with this lift, it is a skill/form day.

100301 War Frank
Pack:
Three rounds for time of:
10 Muscle-ups (or 20 of the progression of your choice)**
50 Squats
25 Situps
17:33
**Round 1 Strict Dips and Pullups, Rnd 2 w/60# assist, Rnd 3 w/80#assist

135-135-155(f)-145(2)-135-135-135

WU - elliptical 2min, what a waste of time

As Rx’d

45-65-95-115-115-115-135F

Dipped back into last week for the CFT workout since I was taking some time off:

Back Squat: 95-115-125-135
Shoulder Press: 45-65F-55-65F Just couldn’t get that 65 all the way up
DL - 115-135-155-165F I tried 165 several times. I got it up but before I could get my complete extension in my grip gave way. When I tried again, F.

So, a total of 345.

Shoulder Press 3-3-3-3-3-3-3

33-40-42-44-46-47-50(2)

My 5RM is 44 and 1RM is 53. My arms felt a bit weak from the workout two days ago though (90 beg. pullups and 90 bench dips)

20-18-16-14-12-10-8-6-4-2 reps for time of…

Push-ups
Sit-ups
20# DB shoulder press
Split squats

Time: 19:55

I’m working out in a hotel, at a conference, so resources are limited.  Definitely couldn’t do the shoulder presses today; no barbell or heavy dumbbells.

Sit-ups were full, no anchored feet.  DB presses - Started with 25# for first two rounds, and it was too heavy; wasted too much time resting.  Dropped to 20# for rest of workout. Split squats were easy, but I’ll get over that.  I usually do them with weight; no weight this time.  I’ll do something hard on the lower body tomorrow.

Warmup: abbreviated with emphasis on more stretching. I am majorly tight today; shoulders/back/neck/hams. Tried to work it out as much as possible.

WOD:
Press
70% x 3
80% x 3
90% x max reps

12 min AMRAP
5 – 115# thrusters
10 burpees (jumped to a 8 1/2’ height)

SP - 85#/3, 95#/3, 105#/11
AMRAP - 6 rounds + 5 thrusters + 2 burpees

For the AMRAP, I scaled down the weight to 115# from the RX’ed of 135#. 115# was plenty and I tried to focus on form more than anything for these. I actually lost count on the rounds, I think it was 6 + extra, but it might have been 5 +. Oh well, either way, it was a struggle. The burpees are even harder when you focus on the jump portion of the exercise. 8 1/2’ was a mark that pushed me to jump high each time. All in all, another good day at the office.

Cash-out: I got a rope from my in-laws and have it hung on a tree branch about 13’ high. I almost did 1 ascent to the branch, probably hitting about 12’ high, but I was getting a little worried about getting back down, so I stopped. I am going to have to use gloves on these and I need to work on my form using my feet to help ascend up. This morning was all arms.