Monday
Feb012010
2 Feb 2010
Jerk 5x2
then, 3 rounds for max reps:
45 seconds of Ring Dips
15 seconds of rest
45 seconds of Pull Ups
15 seconds of rest
45 seconds of Goblet Squats
75 seconds of rest
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March 26 2010: Mark your calendars. Sunrise is at 6:59AM, Sunset is at 7:23PM. That means we're going outside again!
Fun fact: 72% of people at the gym are in some way affiliated with Cornell University.
Inish deadlifting in yesterday's workout:
Monday, February 1, 2010 at 9:04
Reader Comments (7)
Jerk:
33 x 5, 45 x 5 x 3, 55 x 2 x 2, 65 x 2 (lost form), so back to 55 x 2 x lots!
Metcon: 3 rounds for max reps:
45 seconds of push ups (toes for rounds 1&2, mostly knees for round 3)
15 seconds of rest
45 seconds of Pull Ups (jumping with 12" box)
15 seconds of rest
45 seconds of Goblet Squats (25 lb)
75 seconds of rest
Lost count of how many I did per round. Felt cold, old and inflexible for my favorite move - the squat!
Learning the split jerk:
33 x 5, 43 x 5, 53 x 3, 63 x 2, 73 x 2, 83 x 2 - not too heavy, but good technique practice
Metcon: 3 rounds for max reps:
45 seconds of push ups (22 each round)
15 seconds of rest
45 seconds of Pull Ups (jumping with 12" box) (20 each round)
15 seconds of rest
45 seconds of Goblet Squats (35 lb) (18 each round)
75 seconds of rest
Paleo challenge day 2: 28 days to go
B:salmon, vegs; L: salmon, veg; Snack: turkey, nuts, pear; D: pulled pork, cabbage, salad
Jerk:
45 x 5
75 x 3
105 x 2
135 x 2 x 2
145 x 2
135 x 2 x 2
Experimented with various forms today. 145 was just ugly. Also, the advice to get new shoes has been taken under advisement ... I think I just defined a word with that word.
Metcon (53 lbs. goblet squat): struggled with the first two exercises. Managed unbroken sets for the first two sets of goblet squats at 23. Got 20 goblet squats split in halves in the third round.
Afternoon: Snatch technique practice, about 20 or so singles. Worked on extending the second pull more, hyperextending. Built up to 40kg, missed a few, dropped back down, reascended to 42kg, for about 3 solid lifts, and a couple misses, back down to 35 for 5 more lifts.
At 35kg, 3 snatch dl to knees, 2 second pause, finish dl, 3 shrugs, then dl to pause at knees, and attempt to snatch - balked.
At 40 kg, 3 x 5 sn dl to knees, pause, stand up, then 5 shrugs after last dl.
At 45kg, 3x5 RDLs. Second time doing these - got the hang of it.
Evening;
3x5/side 25lb turkish get up
3 rounds of: 6 pull ups @ 21X0, rest a minute, max back extensions (20,18,20) rest two minutes.
Food: So far so good. No honey in tea.
Split Jerk:
it went something like this, but I didn't record perfectly
45 x 5
85 x 5
115 x 3
115 x 2
125 x 2
135 x 3 (ugly)
115 x 2
Metcon w/ 53lb K.B.
Lost count of all exercise reps but around 12-15 pull-ups each time, 10-13 dips, and 10 goblet squats.
Dumbbell bench press instead of jerks due to left shoulder pain/tightness:
15 x 5
20 x 5
25 x 5
30 x 5
35 x 5
Metcon: (I liked the way this metcon was set up btw)
Box dips instead of ring dips (12-16-15)
Jumping pull-ups (20-23-20)
Goblet squats with a 25 lb KB (21-20-20)
Split Jerk:
95*2
105*2
115*2
125*2
135*2
145*2
155*2
165*2
Metcon:
Ring Dip: red*14, red*6, blue*7
Pullup: red*7, red*5, blue*8
Goblet: 35*23, *20, *18