Working on Deep Squats

12 Sep 12 BB Gymnastics High Hang Squat Snatch 5 x 2 - 65, 75, 85, 95, 105 Rest=60s My last max on Snatch was 115, just goes to show how bad my form is. Concentrating on full depth in my OHS position. Felt pretty good. High Hang Squat Clean 5 x 2 - 95, 105, 115, 125, 135 Rest=60s Felt pretty good. Actually lost my balance with 125 in the front squat and had to sit down. I must have been at a good depth cause I was able just to roll back and not slam down. Anyhow, I'm pretty close to my max on these too with proper form and from the hang position. Strength 3 rds of: ME x Strict HSPU Rest=30s 6 ea x KB Snatch @ 30# Rest=30s 3 x Behind the head Snatch Grip Press @ 75# Rest=30s 10 x Good Mornings @ 75# Rest=30s Got 6/6/7 on the HSPU. Not bad. I know what I need to work on now. My shoulder stability is severely limiting my snatch. And I'm sure other things as well. I think OHS are the key along with supplemental work. The funny thing is I can press like 185 but behind the neck can only get like 95!

Basketball Today

11 Sep 12 Basketball Day!!! It was great to have our group back playing. I played pretty good, and shot pretty well. I did a couple of jumps between games and was getting up ok. The flooring is terrible for jumping, it's that rubber tile crap that the ball barely bounces off it. Anyhow, it was fun and we played several games and got a good sweat in before work. I'm going to run intervals at lunch and maybe do a quick WOD, we'll see. Update to follow.

Lunch CFE Warmup: 3 min jog Workout: 3 x 1/2 mi with 2 min rest Rd 1: 3:12 (6:25 min/mi) Rd 2: 3:28 (6:56 min/mi) Rd 3: 3:39 (7:19 min/mi) Fell off hard. I can't believe I dropped almost 30s from the first to the last. Whatever, at least I got the run in. Beautiful day!!! I love living in the South!

Catch Up Blog

Sorry, I've been on the road with work and 14 hours in the car doesn't leave much energy or motivation for logging my workouts.  So here's what's been up lately.

8 Sep 12

Had my AF Reserve drill weekend.  I am in charge of the supplemental PT program for all of the folks that didn't pass their PT test so I had to monitor their PT session.  I got saddled with a MSgt that is supposed to be my assistant, but he doesn't understand/agree with my approach.  You see, he has the simple mindset of more is better, where I am of the Quality over Quantity approach.  My goal is to get them to pass their PT test, that's it.  Enough of my bitching.  Here's what we did at PT:

For Time:
30 Hand Release Pushups
Sprint 30 yds
30 Situps
Sprint back 30 yds
25 Hand Release Pushups
Sprint 30 yds
25 Situps
Sprint back 30 yds
20 Hand Release Pushups
Sprint 30 yds
20 Situps
Sprint back 30 yds15 Hand Release Pushups
Sprint 30 yds
15 Situps
Sprint back 30 yds
10 Hand Release Pushups
Sprint 30 yds
10 Situps
Sprint back 30 yds5 Hand Release Pushups
Sprint 30 yds
5 Situps
Sprint back 30 yds

Took between 7-8 min, total pushups/situps=105 and 12-30yd sprints.  Then I had to deal with the barrage of questions about why we were done so fast.  We did as much if not more than the other group.

Later that evening I went to the gym with all intentions of working out.  Started playing basketball and ended up playing for about 2 hours!  I had a couple of really good jumps between games.  And I wasn't even feeling that good.  I came really close to putting down a lob I threw to myself.  Just miss timed it a little bit.  I'm right there!!!

9 Sep 12

Rest day.

10 Sep 12

I have zero energy right now.  Tried to go through my olympic progressions but I'm just not feeling it. I'll try to get a workout in later since I'm staying home today.  We'll see...

Last couple of days...

5 Sep 12 Rest day due to working and traveling for 17 hours. 6 Sep 12 5 x 3 - 36" box jumps Felt pretty good. I wasn't getting them straight legged landings, but still felt strong. 10 muscle up attempts I almost made it! I need about an inch higher on my pull and I'm through the transition.http://www.youtube.com/watch?v=oOP32...e_gdata_player "Helen" 3 rds for time 400 m run 21 kb swings at 1.5 pood 12 Pullups 14:41 The 400s killed my wind for the other exercises, which is weird because I wasn't running them particularly fast. Had to break other exercises up, but whatevs! Got to use a real KB which was cool. I'll check to see how I've done on this one and see if I beat my time. 7 Sep 12 Upper Rep Day Bench: 3 x 12 @ 135# Tried to go as fast as possible. a) Chinups: 3 x 8 b) Rear Delt Flyes: 3 x 8 @ 25# a) BB Shrugs: 3 x 10 @ 185# b) Curls: 3 x 8 @ 70# Plate Pinch: 3 x ME @ 10# plates My hands and forearms were screaming after this. Got about 20s each time. Good workout, now it's back in the car for a 10 hour ride home!

On the road again...

04 Sep 12

Well, I'm traveling for work again and this makes working out really tough!  Not knowing where I'll end up is a pain because I can't link up with a gym beforehand.  Anyhow, I went for a run this afternoon but I was pretty tired from climbing up and down bridges all day.

CFE

Warmup: .5 mi jog at about 10 min/mi pace

Workout: 6 x 200 meters sprints, Rest: 2 min
Rd 1: 32.9s (4:13 min/mi)
Rd 2: 36.9s (4:44 min/mi)
Rd 3: 33.3s (4:17 min/mi)
Rd 4: 36.2s (4:39 min/mi)
Rd 5: 37.2s (4:46 min/mi)
Rd 6: 35.0s (4:30 min/mi)

Warmdown: .5 mi walk back

Good workout.  I pushed pretty hard during the sprints for sure.  I was about to puke after the third one!

Labor Day Workout

03 Sep 12

Strength
Bench: 7 x 3 @ 155# EMOM
Went for power and dynamic effort. Good weight, can go heavier next time and still get good speed.

WOD
10 min AMRAP
3 Power Cleans @ 115
5 Pullups
10 Pushups
15 Squats

6 rounds and made it to 3 pushups.

Good workout. I'm dripping with sweat!  I'm hitting the road for a week, so we'll see how that does with my workouts.

01 Sep 12 - Workout

01 Sep 12

BB Gymnastics

Snatch - Establish 1RM in 3 attempts
95, 115, 135 - miss
I am still not getting under the bar. I know I can do 135 if I can start getting under the bar. I know I'm strong enough. Bumpers would help, because I'm really nervous about dropping my plates.

Clean & Jerk - Establish 1RM in 3 attempts
135, 155, 185-Miss
Same thing here. I'm strong enough, just need to get my form right.

Strength
EMOM for 7 min
Back Squat - 2 x 1-1/4 @ 185#
These were pretty good. I tried to go as deep in the hole as possible on every rep. I'm going to really focus on getting deeper in my squats.

Pretty good workout. I'm going for a run later with my little one which will be fun.