05.17.10 - Tabata with a Twist

Overhead Squat for Max
5-5-3-3-1-1-1

Tabata Style
(8 sets of each exercise, 20 sec active/10 sec rest, for 16 total minutes)

Jumping Pull-ups
Supermans
Dumbell Push Press
Jumping Split Lunges

OHS: 75# (PR!)
Tabata: 8/8/5/8
Comments: Tabata is deceptively challenging. 20 seconds is a LONG TIME, while 10 seconds is VERY SHORT. Used 20# dumbells. Last time we did Tabata we recorded our LOWEST number of reps, which is what I've done here. However, 8's were pretty consistent for each exercise throughout all 8 sets. Tried hard to maintain a rhythm. I did hit some 10s & 11s, but not on the push press. That was just awful.

PR on the OHS by 5#!

Added a 5th Goal: Bench Press 135# (45#bar and 2 45# plates - Thanks Tone!)

04.30.10 - Press and Dip

3-3-1-1-1 Front Squat

10-9-8-7-6-5-4-3-2-1 (95/65#)
Push Press
Ring Dips

Front Squat 1 Rep Max: 110# (PR!)
Time: 13:14

Comments: Personal record on the front squat. Did the prescribed weight on the push press! Ohmyshoulders. Used a green band on the dips. I might even go to blue on these next time. Green almost felt too easy? (I got a solid green band this time, not like the one I used for those silly pull-ups earlier this week). I'm friggin' beat actually. I could barely push myself off the floor when I was done stretching after, my arms were so spent. Payback I guess from Wednesday and I may or may have not been a little hungover from last night. But I thought this workout was pretty solid and I quite liked it. Tim was watching my lifts and he didn't tell me I was doing anything wrong so I thought that was good.

Oh yeah, and did 4 days this week again. Niiice.

01.28.10 - Overhead Squat

Overhead Squat for Max
5-5-3-3-1-1-1

MetCon
15 Kettlebell Snatch right arm – 15 OHS (115, 85)

15 Kettlebell Snatch left arm – 12 OHS

15 Kettlebell Snatch right arm – 9 OHS

15 Kettlebell Snatch left arm – 6 OHS

15 Kettlebell Snatch right arm – 3 OHS

15 Kettlebell Snatch left arm

OHS Max: 70#

Time: 8:37 (15# kettlebell/40# barbell)

Comments: Felt great to be back at it yesterday. I finished the MetCon too fast, which makes me think my weights were too light. Should have used a 20# kettlebell and from now moving forward, nothing less than that when we do KBs. The bar could have been a little heavier too. And, I think it's hard to get a true Max with my relative inexperience, because it's still pretty scary to be responsible for that heavy weight over my head. I just need to get more comfortable. I also forgot to pay attention if I was keeping my weight grounded on my heels. I have a feeling I was not because my balance never really felt as solid as it sometimes does.

In other news: I hit a GOAL last night! (I need to revise it because obviously this was way too easy?) But still! Between the Max and the MetCon we were kind of milling around and I decided to practice the rings. So I jumped myself up there and held it for like 2 seconds in utter shock. I'd never done even a second before. I tried it again and was stunned I could hold it – what felt like 5 seconds! The third time I was like, Look! to Katy while I was up there. And the forth time I had her time me, to ensure I'd done the 5 seconds for real. I did. Changing the goal to 30 seconds.

Also did some double-unders pretty easily after the warm-up.

01.19.10 - f(x)al

Clean
1-1-1-1-1-1-1

Death by Pull-ups
1 during minute 1, 2 during minute 2, etc. Continue until you cannot complete the required pull-ups of the minute you are on.

Max Lift: 90#
Max Pull-up: 9 (w/grey band), totaling 45

Comments: So not feeling it today. My beloved clean, I'm ashamed to say I didn't have it for you at all. Stiffness started creeping in all over this afternoon, so I felt weak and not at all fluid during. But I didn't want to waste the chance to get a new max number, and work on my pull-ups, regardless.

Committed to doing the 500m row for time Saturday. It makes my hands sweat just thinking about it, but I need to get that time posted so I can stop dreading it.

Added to my goals to graduate to the green band for future pull-up workouts. Two more to go.