Morning WOD:
1 hour Brazilian Ju Juitsu
Evening WOD:
Wendler Strength for the Press (65%/75%/85% of working 1 RM)
5x3: 120p-139p-157p
rest
4 Rounds for time:
400m run
30 Kettlebell Swings at 1.5 Pood
30 Pullups
Time: 26:10
Thursday, September 29, 2011
Tuesday, September 27, 2011
Thursday, 27 September 2011
Morning WOD:
4x300m sprint with 300m recovery between each sprint:
1. 43 seconds
2. 46 seconds
3. 47 seconds
4. 55 seconds
Finish with 400m run backwards
Afternoon WOD:
3x5 Hang Power Snatch (working up to a heavy weight with 80-90% good form) @ 115p. Did each set without letting the floor touch the ground. Not heavy, but was able to 5 reps each time without putting the bar down and keeping good form.
rest
21-15-9
135p Cleans
Ring Dips
Time: 9:20. This was a 1 min increase from my previous time, however, I do not mind as this was essentially my third workout of the day, with this morning's 400m run backward killing my legs, particularly my quads which were smoked in this workout. Also, about halfway through I remembered to fire my butt and hamstrings, which helped a little, but quads still so smoked from the morning.
Volume work on pushups with goal of doing 100 pushups in a row.
Tabata situps.
Comments: After this morning sprinting, running backwards, and this afternoon's wods, my quads are smoked.
4x300m sprint with 300m recovery between each sprint:
1. 43 seconds
2. 46 seconds
3. 47 seconds
4. 55 seconds
Finish with 400m run backwards
Afternoon WOD:
3x5 Hang Power Snatch (working up to a heavy weight with 80-90% good form) @ 115p. Did each set without letting the floor touch the ground. Not heavy, but was able to 5 reps each time without putting the bar down and keeping good form.
rest
21-15-9
135p Cleans
Ring Dips
Time: 9:20. This was a 1 min increase from my previous time, however, I do not mind as this was essentially my third workout of the day, with this morning's 400m run backward killing my legs, particularly my quads which were smoked in this workout. Also, about halfway through I remembered to fire my butt and hamstrings, which helped a little, but quads still so smoked from the morning.
Volume work on pushups with goal of doing 100 pushups in a row.
Tabata situps.
Comments: After this morning sprinting, running backwards, and this afternoon's wods, my quads are smoked.
Friday, September 9, 2011
09 August 2011
Morning:
4x800 with rest being half of the 800m time: (3:28, 3:30, 3:38, 3:35)
rest 3 min
400m run backwards
Rest 3+ hours
Afternoon:
1 Hour Muay Thai
4x800 with rest being half of the 800m time: (3:28, 3:30, 3:38, 3:35)
rest 3 min
400m run backwards
Rest 3+ hours
Afternoon:
1 Hour Muay Thai
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