Wednesday, July 20

Strength and Olympic Lifting:

• Dip ladder (2 – 2 -3 – 3 – 4 – 3 – 2 – 2) (or something like that; completed it)
• Clean
• 7 @ 60%
• 5 x 5 @ 75%
• 3 x 1 @ 85%
• 2 x 1 @ 90%
• Weighted pull up 5×5 @ 70%

For my clean max, we used clean and jerk max of 115 lbs.  For weighted pull up, used 22 lbs as max.  Couldn’t complete the weighted pull up set, mostly got 4s and 3s.  Need to work on form for Clean.

Tuesday, July 19th

WOD:

• Back Squat
• 5 x 5 @ 75% 1 RM (140 lbs)
• Max reps @ 80% (I did 10 reps)
• For time:
• 12 – 9 – 6 – 3 Power Clean @ 70% 1 RM
• 1 Rope climb after each set

Good workout today, but I felt I could have done more.  I know I have a higher squat and don’t get me started on my power clean.  I used 85 lbs as the max base, but I felt that 65 lbs wasn’t enough, so I added an extra 10 for 75 lbs, but even that was too light.  I finished before anyone, somewhere between four and five minutes.  The rope climbs were tough, and they shredded my left leg with the rope burns, but oh well.  Still happy.

Monday, July 18th

Strength and Olympic Lifting:

• Pull up ladder – 4-4-5-5-6-5-4-3
• Front Squats:
• 5 x 5 @ 70% 1 RM (135 lbs)
• 3 x 3 @ 75%
• 3 x 1 @ 85%
• 3 x 1 @ 90%
• Push Jerk:
• 3 x 4 @ 70% 1 RM (115 lbs)
• 3 x 2 @ 85%
• 3 x 1 @ 90%
• Dip ladder – 1-2-3-5-3-2-1

Did not complete the pull up ladder, failed on the 6 set.  Completed dip ladder however.

Running and Endurance:

• 4 x 50 m – Sprint
• 3200 m (Run regular speed 2 min, sprint 30 seconds, repeat)

Finished in 14:55.  It’s too fucking hot for running.

Saturday, July 16

Running and Endurance:

• 100 m – 1 min rest  19 sec
• 200 m – 1 min rest  45 sec
• 400 m – 2 min rest  1:41
• 2 x 800 m – 2 min rest 3:41; 3:45
• 4 x 400 m – 1 min rest 1:50; 1:49; 1:37; 1:50
• 200 m – 1 min rest 43 sec
• 100 m 17 sec

Strength and Olympic Lifting:

• Clean and Jerk max   115 lbs
• 2 x 5 @ 65%
• 3 x 3 @ 75%
• 2 x 2 @ 85 %
• 3 x 1 @ 90%
• Pull up ladder 3 – 4 – 5 – 6 – 5 – 4 – 3 – Completed
• Ring dip ladder 1 – 2 – 3 – 5 – 3 – 2 – 1 – Missed the 5 set

Running, I did well, though I was tired and exhausted from yesterday evening.  Strength, I did ok.  My clean and jerk is ugly, need to work on form.  Drop quick!  Pull up ladder, completed.  That’s awesome.  Dip, I only missed the 5.  Considering I started dips without a band about 2 days ago, that’s awesome.

Thursday, July 14

A WOD, an actual WOD.  No strength today, no endurance today.

• Sets of 5-4-3-2-1
• Push ups
• Pull ups
• Sit ups
• Overhead Squats w/ PVC
• Ring dips
• Shoulder press 5×5 at 70%.  I did 70 lbs.
• AMRAP for 20 min
• 10 pull ups
• Row 250 m
• 10 jumping squats

Holy f, those jumping squats came out of nowhere and beat my ass.  Did 7 rounds followed by 6 pull ups.  For those doing the math, I did 76 pull ups in 20 min.  That’s um… awesome sauce.

Wednesday, July 13

Strength and Olympic Lifting

• 50 m tire flip
• 20 sledge hammer swings, both arms
• Bench press 3 sets 5 x 65% max, 5 x 75% max, max reps at 85%.  My max is 125 lbs; I did 6 reps on the last set.
• Front squats, 8 – 6 – 4 – 2, increasing each time.  85, 105, 125 lbs for the first three sets.  Only did 1 rep on the last, at 135.  That is my working max for front squat, 135 lbs.
• Pull up ladder.  Supposed to do 3 – 4 – 5 – 6 – 5 – 4 – 3.  Got through first three sets.  Failed on the fourth.  Completed last three at partial completion.
• Weight ring dip max.  7.5 lbs.

I never ring dipped until yesterday.  Proud of myself for being able to do 7.5 lbs hah.

Tuesday, July 12

WOD:

• 3 rounds (24″ box jump w/ 15 lb weights, 10 pull ups, 1 rope climb)
• Max push press – 105 lbs
• 15 min AMRAP (400 m run followed by max reps ring dips) – 2 – 2 – 2 – 3 – 1 – 2 + 400 m run.

Ran more than anyone.  Of the six people there, only three people were able to do ring dips, and I was one of them.  Awesome sauce.  Rope climb not so hard once you realize how to do it.  Felt pretty good after today.

OH PLUS, HOW CAN I FORGET TO MENTION THIS….  Got my copy of George R R Martin’s latest book in the Game of Thrones series, A Dance With Dragons.  Now that, my friends, is awesome sauce.

Monday, July 11th

Strength and Olympic Lifting

• Sled pull w/ 2 – 20 kg weights
• Snatch balance max – 85 lbs
• Deadlifts sets of 3 reps max – 215 lbs
• Strict Pull up ladder – 3 – 3 – 4 – 6 – 4 – 3

Running and Endurance

• 4k, broken up into 400 m run, 100 m sprint intervals.  My splits: 4:35 – 4:40 – 5:17 – 6:08

As you can see, my splits started to fall apart.  It’s 100 degrees out and I just blasted through an hour strength class.  I beat my 1 rep max dead lift by 10 pounds and did three of them.  That’s some awesome sauce.  And did I mention the strict pull up ladder?  I was using a blue band when I started beginning of May.  Loving my results.

Saturday, July 9

Time passes.  Vacation is over now.  Back to regular working out / blogging.  We’ll see.

Strength / Olympic Lifting class.

• Strict pull up ladder – 2 -2 -3 – 4 – 3 – 2 – 2
• Bench press max – 125 lbs
• 5 x 5 bench press @ 70%
• 3 x 3 bench press @ 75%
• Max reps bench press @ 80 % = 8 reps for me
• Hang power clean @ 85 lbs; 8 x 2 reps

WOD.

• 7000 lbs dead lift using 135 lbs x 52 reps
• 5000 lbs front squat using 100 lbs x 50 reps
• 3500 lbs push jerk using 65 lbs x 54 reps

2 hours working out. Feel  great.  Loved it.

Friday + The Weekend

Where did it all go?  Freaking time, goes too quickly when you’re having fun, goes way too slowly when you’re not.  This was my weekend to relax because the next two weeks are going to fly by.  All thanks to work and obligations.  At least, at the end of the two weeks, I get a week of vacation.  Much needed, much anticipated.

Friday was a rest day.  No workout.  I ate well enough.

Saturday wasn’t shabby.  Started the day with a Buddy WOD.  This consisted of 4 rounds, each starting with 50 m walking lunges (my ass still hurts) and some additional exercises, such as burpees, situps, pushups, ball slams, sledge hammer swings.  I’m very proud to say that my team “won”.  Our finishing time was the fastest at 28 min and change.  At the end of the day though, it doesn’t really matter who wins, it’s all about the effort you put into the workout and your own accomplishments.  The competition is nice, but with so many people at different levels of abilities, it’s hard to compare.  But still, we won, what what!  Food on Saturday was ok, except that I had taco bell and many chicken legs throughout the evening.  It was a lazy weekend.  Oh and beer.  Yum for beer.  My post workout meal was good though!  Three eggs over medium with a slice of sharp cheddar cheese on each.  Awesome.

Sunday, or what will now be referred to as what the hell was I thinking day.  I’m going to go for a run I thought.  Should go early I thought.  Hung over though so I’ll wait, I thought.  Noon thirty comes around, awesome, let’s run.  I lube up with sun block, because the sun is like beating down on the earth from directly overhead.  And out the door I go.  I ended up running about 3.5 – 4 miles and then walking about 1.5 miles home.  Nearly dying from exhaustion and heat.  Can barely put a foot in front of the other.  For the love of Pete and George.  Do not run at noon thirty when it’s over 90 degrees out.  It’s just stupid.  Rehydrated with beer.  That was a good thing.

Dinner on Sunday was healthy.  Chicken breast, steamed green beans, orange and yellow peppers, with some grilled onions on the side.  And beer.  Sue me.

Blogging this week will be sporadic.  We’ll see.  Here are my eggs, yum.