Warm-up
Workout
Just for funSunday, October 19, 2008
Bellying up to the Bar
Sunday, October 19 saw us at Rocky Top, going for 1RM on the front squat. We warmed up with some light KB work, then got to work on the barbell. I think we got PRs for most everyone who went heavy, and lots of technique work for those who were focused on that instead. Lots of edits and modifications on form today as well. For the rest of the week, drill, drill, drill...
Warm-up
Workout
Just for fun
Warm-upWorkoutJust for fun
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14 comments:
A great day in the gym for sure. Going to sleep well tonight!
~9 rnds @ 65 lbs of 5 thruster, 7 HPC, 10 SDHP for 20 min
losin grip
Gnarly little metcon that I tried today...
For time:
Row 200 m.
40 GHD Situps
Row 400 m.
30 GHD Situps
Row 600 m.
20 GHD Situps
20 Pushups
Row 600 m.
30 Pushups
Row 400 m.
40 Pushups
Row 200 m.
The workout was inspired by something I saw on performancemenu.com, though they didn't specify GHD situps, and only prescribed the first half of the work (through the 20 situps).
I added the second half to do some APFT-focused (Army Physical Fitness Test) training. The APFT consists of max reps in two minutes of pushups, max reps in two minutes of situps, and a two mile run for time (with lots of rest between events). So more pushups never hurt, and I liked the additional cardio as it mirrors a similar and effective workout format that my high school track coach used (intervals on the track, pyramid style, 400m 600m 800m 800m 600m 400m, done with similarly increasing then decreasing rest). This metcon of course had no rest periods however. Perhaps you exercise science guys have something to say on the effectiveness of such training. I don't know the science, just that I was smoked and felt like I did some good work.
Finished in 20:03
6 rounds + 5 thrusters and 7 HPC as rx'd, grip was the major problem as well.
Dave, read the post here:
http://www.mtnathlete.com/id207.html
Shaul goes into much greater detail that I ever could, and I think answers most questions you could ever have regarding fitness for the Army.
5 rounds + 5 thrusters + 7 hang squat cleans
...did the WOD with 2 modifications:
1. 75lbs
2. hang squat clean
after yesterday's core blowout, my limitation was definitely core and lower back. worked a little on front squat and hang cleans afterwards.
Oh, and I bested my Cindy the other day: 14 rounds + 5 pull-ups + 7 push-ups
previous PR: 12 rounds + pullups + 1 push-up
wtf I don't think josh everett is human
@bin:
that link is great, thank you so much. it's not something i can implement for our rotc program, but i myself will definitely be playing with some of Shaul's ideas.
21:44 for today's wod
hey guys, i've heard some people use wrestling shoes for weightlifting...i need to get some thin-soled shoes, and i've been meaning to buy wrestling shoes anyway...would they do the trick?
5x3 Hang snatch @ 40kg
5x2 snatch @ 60 kg (92% 1RM)
Did max rounds of WOD in 7 minutes (time before leaving for work) - 4 rounds
21 min flat for the burpees and pullups
I like my chucks for lifting
saw a hilarious dude at mem tonight doing front squats (good form too) in socks
he would just slip his shoes off, do a set and then slip his shoes back on
95 lbs. Thruster
95 lbs. Hang Clean
95 lbs. SDHP
4 rounds & some Thrusters
10 rds.
12 Burpees
12 Pull Ups
33:12
No so great.
Burpees came & went but tried kipping on the Squat Rack/Pull Up Bar & had difficulty in the middle of the workout. Maybe should of just done Ring Pull Ups.
Muscle snatch - heavy single
Dead hang snatch - 2x5@30kg
DL - 3x2@130kg
Row 2x4 of 30/30sec, 140m or better each interval
4x400 83/87/90/86 seconds
running sucks
quick CFT
215 squat
115 press
275 pull
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