Chelsea

Chelsea
EMOM complete (30 Min Cap):
5 Pullups
10 Pushups
15 Airsquats

I finished.  150 pull-ups and my shoulder didn't pop once.  I'm pretty pumped about that.  My rear delts and lats are pretty sore though, but it feels good.  J told me that the next time I do Chelsea I have to add one rep to each exercise.  Oh, and I beat my old Cindy score of 18(11).  I will be pretty excited the next time Cindy comes up because I will know how to manage my work, and I will definitely be able to complete over 20 rounds.

My best sweat angel to date.

Future Don

Hey Don, remember that time when you couldn't OHS 135#, and that bothered you?

If you are now able to OHS 135#, then congratulations.

If can't, why not?

Idi EMOM

#Front Squats  145#
3 Reps EMOM for 20 Mins

I'm posting this the morning after, and I feel really good.  My legs are in great shape.  I think I could've gone heavier last night.  Of course I didn't realize this until after the workout, but I wasn't in any real danger of failing at that weight.  My previous 1RM was 185#, and I was at a little over 78% of that last night.


10 Min AMRAP:   7(15)
10 Power Clean (95#)
10 Ab Mat Situps

I wasn't hungry for it last night, and I don't know why.  I could've done more.

I workout.

Saturday December 3, 2011

5 RM for OHS = 95#  I have improved a ton on this exercise, but I have a long way to go.

This was sub 10 minutes...either just under 9 or just under 10.  I can't remember, which is a good reason to write these things down sooner!  The option to rest in the pike position is trick. It only slows you down.
150 Push Ups
*(Every time you stop and rest with your chest on the ground this constitutes a penalty. Once the penalty is completed continue with the push ups.)
**Penalty = Run 1 gasser
*** You can rest in a pike position (the top of a push up).

Sunday, December 4:  

I learned that I need to practice muscle-ups more consistently.  Sometimes I'm successful at them, and other times I am not.  EMOM: 2 rep backsquat at 175# for 12 minutes.

EMOM: 10 T2B After 7 minutes, I began to feel it in my right shoulder, and I switched to 15 K2E for the last 3 minutes.

Monday December 5:   Rest Day

Tuesday, December 6:

 Press 3-3-3-3-3   115#


For Time:  4:54
10 Burpees
20 Squat Clean & Jerks (115/85)
10 Burpees

Wednesday, December 7

4 sets Max Push Ups   50-21-19-21

3RM Pullup  26#

Death By thruster (105/75):  9(5)
 

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.

GOAT List

There are so many things I need to work on that I need a list.  These are in no particular order.

Practice Muscle-up
Strict Press
Back Squat
Shoulder Stability (Max OHS holds at bottom increasing time and weight) (kipping)
Increase ability to do pull-ups unbroken (learn butterfly)
L-sits
HSPU's
double unders
Max handstand holds

There's more, but that is enough for now.

Werk

Tuesday, November 2:

Clean and Jerk 1RM: 165#

165# Deadlift 21 reps
800m run
165# Deadlift 15 reps
 800m run
165# Deadlift 9 reps
800m run

11:58 (I lost some time by screwing up the new course and waiting for cars)

Wednesday, November 3rd

Front Squat 5x5:  I got 155# 5 times, 165# 4 times (that was my previous 1RM), and I did 175# once (PR).  I think I could've managed another rep at 175# (and so did J), but I had already decided before the rep that I was only going to do one.  I limited myself, and I'm glad that J called me out.


For time:
30 push-ups
10 Pull-ups
20 push-ups
20 Pull-ups
10 push-ups
30 Pull-ups

I completed this in 4:58.  My shoulder starting popping again during my long set of pull-ups, and that cost me some time because I reverted back to a more strict pull-up form.  I've become lax with my shoulder stability work, and I need to get back to emphasizing it.