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Posts Tagged ‘Press

1 x 14 Squat @ 38kg [12+]
1 x 15 Floor Press @ 35kg  [12+]
1 x 9 Pendalay Rows @ 30kg [12+] — Fail: tempo
1 x 8 Press @ 30kg [12+] — Fail: tempo
1 x 2 Pull-ups [5+] — Fail: concentric
1 x 12 Deadlift @ 75kg

3010 tempo on all

5RM check:

Conservative 5RMs using 3210 tempo (3-count concentric, 2-count pause, 1-count eccentric, 0-pause)

5x Squat = 50kg
5x Floor press = 45kg
5x Deadlift = 95kg
5x Press = 40kg
5x Pendalay Row = 40kg
1x Strict pull-up (Yikes! On the other hand, it was after all of the above.)

Deadlift
3 x 5 @ 60kg
1 x 3 @ 70kg
1 x 80, 90, 100kg

Front-squat (power-clean to rack)
3 x 3 @ 60kg

Press (power-clean to rack)
3 x 3 @ 40kg

+

3 ring dips
30 second ring support

Press
5 @ 20kg
5 @ 25kg
5 @ 30kg

5 @ 30kg
5 @ 35kg
5 @ 40kg

Chipper WOD
Row 20 cal
30 Thrusters @ 20kg
20 Box jumps @ 20″ bench
30 Lying leg lifts (reverse crunches) (Rx: Knees to Elbows)
20 SDHP @ 24kg KB
30 Burpees
20 Shoulder to overhead anyhow @ 35kg (Rx: 60kg)

AMRAP in 6 min =  130 reps (10 burpees)
11:03 to complete the whole shebang

5 Press @ 30kg
5 Press @ 35kg
5 Press @ 40kg

“Jackie”
Row 1,000m
50 Thrusters @ 20kg
30 Pull-downs @ weight stack random number generator in lieu of pull-ups
= 9:42

Notes

Falling back on a basic Wendler 5/3/1 courtesy of strstd.com and a bit of ye olde maine site. I just haven’t been committed enough to make bike training work with the consistency it needs. It hurts more than conditioning, it doesn’t have an immediate pay-off and — and this is the big one — the time windows for doing it are compete directly with family, sleep and project time. So until I can get back onto that properly, it’s back to the old staples of upstairs lifting, jumping and running. The rules are: go hard, be consistent, don’t drop a ride in favour of gym, don’t fall into the obsessive traps that can come with CF (must get stronger). Just turn up and get it done.

I’ve also been reading a little bit about Leangains and have decided to have a bit of a tinker with the method. Basically a condensed eating window with a 16-ish hour daily fast, a little protein before the workout and the biggest carb load placed immediately afterward, the make-up of everything else will be straight paleo. Not aggressively low carb, but it’s going to turn out that way regardless. I’ll try to take a photo in the next few days to help keep an eye on any change in body comp. Don’t expect to see any such thing posted here anytime soon though.

Press:
Build to a heavy single

5 @ 40 kg
5 @ 35 kg
3 @ 45 kg
3 @ 45 kg
1 @ 50 kg
1 @ 47.5kg

+

“Jeremy”

21-15-9
Overhead squat @ 40 kg
Burpees

= 12:20 PR (previously 13:33)

Done in the work gym and happy (and surprised) to be only 2.5 kg off my 1RM PR on the press. No-one knows for sure what those lumpy iron plates and crappy steel bars weigh, but we called the long bar and it’s collars an even 10, and they could well be more. No complaints there anyway.

OHS broken into 11 and 10 in round 1, 8 and 7 in round 2, and straight through in the final.

40 kg felt heavy. The weight came to be overhead via some pretty ugly power snatches and required focus but was never god-awfully dangerous — not that I wouldn’t have rathered people no sit on the bench right beside me or walk right behind me. But that’s how it goes. After the first round especially I had quite a sore left wrist.

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5 x Press @ 35kg

Back squat:
15 @ 35kg
8 @ 55kg
5 @ 55kg
3 x 3 @ 75kg

5 x Renegade man-maker to suitcase lunge (e.s.) @ 2 x 20kg DBs

Basically I can’t get my resp rate up. At all.

I just spun a super light gear all the way to work, and coughed and hacked the whole way. Same on the way home. Another three to five weeks of this should be ace.

What can I do? Turns out I can lift. Probably not maximally, but that’s no big deal. I’m good for 8-10 reps max I guess. So I guess I’ll stick with that, re-do the LT test and kick off bike training again as soon as respiratorily possible.

Workout

3 x 10 Press @ 30 kg
30 Air Squats

1 x 10 Bench press @ 30 kg
1 x 5 Bench press @ 40 kg
2 x 8 Bench press @ 40 kg

3 x 8 Back squat @ 55 kg

Warm up

Row 1,000m
Burgner Warm-up @ 10kg bar
5 x Sotts Press @ 10kg bar

Workout

5-3-1 Press @ 35, 45, 50kg

+

5 RMM @ 20kg DBs
25 Double unders
AMRAP 10 min

+

Cool down

Warm-up

Lunges
Throw med ball
Push-ups

Workout

8 x Press @ 40 kg
2 x Press @ 47.5 kg (fail on 3)
0 x Press @ 50 kg  (fail)

Then…

Row 2,000m
= 7:28

Notes

Still feeling pretty smoked in the shoulders and with legs full of DOMS from the last workout, but was up for whatever Pete wanted to do. I just wanted to move around. We did some pressing when Sam came up to do a 2k. Pete decided we all should and I figured ‘Why not?’ I used Sam’s suggested pacing: Settle into a pace you think you can hold during the first 1,000m. Try to keep it steady in the next 750 (harder than it sounds), and then drop the bomb for the final 250. 25 strokes. Anyone can count to 25.

Painface? Yup.

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July 2020
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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