5/29
Adam Brown
2 Rounds
24 Deadlift 65lb
24 Box Jumps 24"
24 Wallballs 8lb
24 Bench 70lb
24 Box Jumps 24"
24 Wallballs 8lb
24 Cleans 45lb
27:19
I did a good job of picking out the appropriate weights. Heavy enough to work, but not so heavy that I couldn't do most of it unbroken (only part that was unbroken was the 2nd set of bench presses). Tried honor Adam, can do better next time. Started to lose grip strength on the last set of cleans.
5/30
Whitten
3 Rounds
22 KB Swings 20lb
22 Box Jumps 24"
Run 400m
22 Burpees
22 Wallballs 10lb
30:43
This is supposed to be five rounds but I hit the 30 minute mark and my feet were getting painful from doing the jumps on concrete. The burpees were the toughest part. I had the KB and jumps on one side of the track and the wallball on the other. Could have done 5 rounds if I scaled it to 11 reps each. If my feet weren't screwed up I probably could have done five full rounds.
A small way to show my appreciation of those who have sacrificed everything for our country.
Monday, May 30, 2011
Sunday, May 29, 2011
Memorial Weekend
5/26
BJJ 1.5hrs
5/27
Morning
Lift
Worked on squat and dead form with Bryan. Maxed bench at 115lb x 3 x 2. Also did tricep extensions, bicep curls and some work with the cables.
Afternoon
Frisbee 1hr
I'm doing a hero WOD each day of the Memorial Day weekend.
5/28
Griff
Run 800m forward, 400m backward, 800m forward, 400m backward
16:26
Did this at the track of a nearby school. Been wanting to try it for awhile. Checked out the playground after the WOD and did 7; 4; 4; 4 pullups/chinups. Did box jumps on tires (~18"). Will be a great spot to take the KB, med ball and/or sandbag and do some work.
BJJ 1.5hrs
5/27
Morning
Lift
Worked on squat and dead form with Bryan. Maxed bench at 115lb x 3 x 2. Also did tricep extensions, bicep curls and some work with the cables.
Afternoon
Frisbee 1hr
I'm doing a hero WOD each day of the Memorial Day weekend.
5/28
Griff
Run 800m forward, 400m backward, 800m forward, 400m backward
16:26
Did this at the track of a nearby school. Been wanting to try it for awhile. Checked out the playground after the WOD and did 7; 4; 4; 4 pullups/chinups. Did box jumps on tires (~18"). Will be a great spot to take the KB, med ball and/or sandbag and do some work.
Thursday, May 26, 2011
More Exercise, More Better
5/24
Afternoon
Frisbee 1hr
Evening
BJJ
More techniques for the test. Went over at least one that I hadn't seen before. Was just three of us, so lots of drilling. Had plenty of energy though.
5/25
Morning
Lift
W/U Row 1500m 7:56
Worked up to the following sets:
BS: 80lb x 5 x 3
Press: 40lb x 5 x 3
DL: 85lb x 5
Pullups: 6; 5; 4
Squats felt better. Press felt relatively easy. Deads felt great until the work set, not sure that my form was quite right. Pullups were a bit of a disappointment, but since I haven't done any in close to two weeks, I shouldn't be surprised.
There's no chance I can pursue the SS or any other LP program with all of the other activity. However, I should be able to increase weight on the press and maybe the bench. I could do more on the squat, but I'm concerned about my form. I think I could get more on the dead and clean, but again with the form.
Still have a week to hit my May goals! I won't hit the strength goals since I had to bail on SS, but I ought to be able to get the metcons. Just need time and no rain would be nice.
Afternoon
Frisbee 1hr
Third day in a row of frisbee and felt pretty good. Didn't feel blazing fast, but fast enough and didn't get overly winded. Did knee slide for a catch and scraped my knee up pretty well. Taking a shower afterwords was rather unpleasant. Doing BJJ 24hrs later may not feel all that great either.
Afternoon
Frisbee 1hr
Evening
BJJ
More techniques for the test. Went over at least one that I hadn't seen before. Was just three of us, so lots of drilling. Had plenty of energy though.
5/25
Morning
Lift
W/U Row 1500m 7:56
Worked up to the following sets:
BS: 80lb x 5 x 3
Press: 40lb x 5 x 3
DL: 85lb x 5
Pullups: 6; 5; 4
Squats felt better. Press felt relatively easy. Deads felt great until the work set, not sure that my form was quite right. Pullups were a bit of a disappointment, but since I haven't done any in close to two weeks, I shouldn't be surprised.
There's no chance I can pursue the SS or any other LP program with all of the other activity. However, I should be able to increase weight on the press and maybe the bench. I could do more on the squat, but I'm concerned about my form. I think I could get more on the dead and clean, but again with the form.
Still have a week to hit my May goals! I won't hit the strength goals since I had to bail on SS, but I ought to be able to get the metcons. Just need time and no rain would be nice.
Afternoon
Frisbee 1hr
Third day in a row of frisbee and felt pretty good. Didn't feel blazing fast, but fast enough and didn't get overly winded. Did knee slide for a catch and scraped my knee up pretty well. Taking a shower afterwords was rather unpleasant. Doing BJJ 24hrs later may not feel all that great either.
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