Ketchup

November 3, 2011

Superset
Weighted GHD Sit-Ups
1min Plank Hold (Front, L, R, Front)

5 Rounds for time of:
Overhead (barbell) Walking Lunges (50ft)
21 Burpees
400ish meter run to start and finish the workout

I completed this in 15 minutes and change. My right shoulder continued to trouble me a bit, which reminded me that I need to make shoulder stability work a priority.   

November 4, 2011 - Recovery Day

November 5, 2011


BackSquat:  205#  That was my previous 1RM.  It went up a lot easier than it did before, but I couldn't PR.  I  was getting a decent bounce at the bottom with higher weight, but I just couldn't finish the lift.  I need to hit the backsquat on Sundays.

Strict Press:  120#  This was 5# more than the last time, but 5# less than my PR.

Deadlift: 295#  PR by 50#.  Some of my improvement was due to technique.  My grip limited me before, and the switch grip helped a lot.

My total was 620#, which is a 55# improvement.

November 6, 2011

I did my first muscle-up!  I was so excited to finally get that.  You couldn't wipe the smile off of my face.  I also learned to kip-up from the ground, which just makes me cool.

November 7, 2011

We worked on the Push Press for 3x3.  I was at 135#.


Then we:
10-9-8-7-6-5-4-3-2-1:
Toes-to-Bar, Push Press (95/65)

It took me 6:56.  My grip slipped a couple of times on the T2B.  I don't know if it was because I need to work on it, or if I just wasn't concentrating.  I held my breath too much on the longer sets of Push Presses, which winded me and cost me some time.  Next time I need to concentrate on breathing and gripping.

November 8, 2011

I graduated to the rings for my L-sits, which is cool. 

EMOM 10 Min
#Front Squat 145#  I'm too conservative with my weights.  I just need to go heavier.


"Jeremy"
21 - 15 - 9
OHS 75#
Burpees

This was a disaster.  My OHS is terrible.  I don't trust my right shoulder at all.  It's almost irrational, but I'm afraid it is just going to collapse/break on me. In reality, it is just very weak/unstable.  Jeremy took me just under 13 minutes or something.  I was pretty frustrated and didn't really pay attention.  I have to get better at this.  There were a couple groups of three reps that felt really good...like everything was in the correct place during the movement, which gives me hope.  Also, my shoulder popped before when I tried to kip, and that got better with time and work.  I have to believe the same thing will happen with my OHS.