quinquine: (Default)
November 6, 2014

Warm-up

3 rounds of:

10 good-mornings (bar, 20kg)
10 lunges
10 push-ups

Olympic

Hang Clean, find 1RM: 50kg

I warmed up with 20/30/40, hit 50, failed on 52kg.

Strength

Back Squat, 4x2 @ 90%: I started with 72kg, but couldn't maintain it - did 70/65/64 kg for subsequent sets.

MetCon

4 rounds, 10 minute cap of:

8 push-ups
7 kettlebell swings (53/35) - I went Rx with 53lbs
6 box jumps (24"/20") - I went Rx with 24"

I finished in 5:17. Not the fastest, not the slowest either.

November 10, 2014

Warm-up

4 rounds of:
15 thrusters (bar, 20kg)
6 toes-to-bars (kipping!)

Strength

Back Squat, 6x4 @75%: 60kg

I warmed up with 20/30/40/50kg.

Strict Press, Find new 5RM: 38kg - a new PR!

I warmed up with 20/30/34.

MetCon

50 air squats
40 burpees
30 toes-to-bar

10 minute cap; I finished in 9:58, with Rx (whew!). The new method for burpees that Amy showed me is really helpful, and the first 10 toes-to-bar were all kipping, which is way faster. If I could kip all of them, I would have shortened my time significantly.

November 11, 2014

Warm-up

3 rounds of:

200m run
20 handstand push-ups (practiced kipping - got 4 good ones in a row!)

Olympic

Low Hang Snatch, with pause, 4x3 @70%: 33kg

I warmed up with 20/25kg.

Strength

Front Squat 5x3 @ 85%: 55kg

I warmed up with 30/40kg.

MetCon

4 rounds of:

8 shoulder-to-overheads (60/35kg) - I did 35kg
10 ring dips (I did strict dips for two rounds, then had to use my legs for assistance)
20 sit-ups

There was a 10 minute cap, and I finished in 10:01. So close!

November 12, 2014

Warm-up

3 rounds of:

15 overhead squats (bar, 20kg)
Max handstand hold or walk

Strength

Bench Press, find new 5RM: 57kg

I warmed up with 20/30/40/50/55kg, then attempted 60kg and got 2 good reps, then 58kg and got 3 good reps, so looks like no increase here. I wonder if the dips from the previous day hurt my numbers? Ah well.

MetCon

5 minute AMRAP of:

3 man-makers (50/30lb) - I used 30lb dumbbells
30 double-unders

I finished 2 rounds and part of a single man-maker, but I finally started getting the hang of double-unders; I got a series of du-single-du's - like 5 in a row! The longer rope is really helping.

Interval

1 minute practice pistols
1 minute practice toes-to-bar (kipping)
2 minutes rest

Pistols were done while I was grabbing part of a power rack. I got 10 kipping toes-to-bar in a row on two rounds! I also forgot to take my 2-minute breaks on the first two rounds. Yeesh.

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quinquine

August 2017

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