This last week, I'll start putting down what I'm doing for cardio:
[FONT=arial]165# X 25 ( 14, 9, 2 )[/FONT]
[FONT=arial]1 Arm Dumbbell Row[/FONT]
[FONT=arial]75# X 25 ( 12, 10, 3 )[/FONT]
[FONT=arial]Single Leg Split Squat[/FONT]
[FONT=arial]130# X 25 ( R 12, 10, 3 ;L 12, 10, 3 )[/FONT]
[FONT=arial]BW + 25# x 25 (16, 9)[/FONT]
[FONT=arial]135# X 25 ( 13, 10, 2 )[/FONT]
[FONT=arial]Straight Leg Deadlift[/FONT]
[FONT=arial]175# X 25 ( 12, 10, 3 )[/FONT]
[FONT=arial]Standing 1 Arm Dumbbell Military Press[/FONT]
[FONT=arial]60# X 25 ( R 11,9,4,1 ;L 11, 7, 3, 1,2,1 )[/FONT]
[FONT=arial]Pull-up (Underhand Grip)[/FONT]
[FONT=arial]BW x 25 ( 8,4,3,2,2,2,2,2[/FONT]
[FONT=arial]185# X 25 ( 11, 10, 4 )[/FONT]
[FONT=arial]Side Lunges (Dumbbell, Goblet Hold)[/FONT]
[FONT=arial]75# X 25 ( R 12, 8, 5; L 12, 8, 5 )[/FONT]
[FONT=arial]BW +25# X 25 (15,10 )[/FONT]
[FONT=arial]Seated Wide Grip Cable Rows[/FONT]
[FONT=arial]135# x 25 ( 11, 10, 4)[/FONT]
[FONT=arial]BW @ 36in X 25 ( 11, 5, 7, 2 ) On set two what would have been rep six my foot didn't clear and explosion happened, three feet is high.[/FONT]
[FONT=arial]Inverted Body Rows (Feet Further Forward)[/FONT]
[FONT=arial]BW X 25 (14, 11 )[/FONT]
[FONT=arial]Standing 2 Arm Dumbbell Military Press[/FONT]
[FONT=arial]55# X 25 ( 12, 6, 4, 3 )[/FONT]
[FONT=arial]Pull-up (Overhand Grip)[/FONT]
[FONT=arial]BW x 25 (5, 3,3,2,3 assist @ 28lbs 5,5)[/FONT]
[FONT=arial]Friday, did the Randy Couture Grappling circuit with six 50,55,65,65,55,50lbs. [/FONT]
[FONT=arial]Bent rows x8[/FONT]
[FONT=arial]Upright rows x8[/FONT]
[FONT=arial]Military press x8[/FONT]
[FONT=arial]Good morning x8[/FONT]
[FONT=arial]Lunges x8 (each leg)[/FONT]
[FONT=arial]Squat push press x8[/FONT]
That's from box jumps...get some.
Last edited by Soldat_Américain; 02-28-2012 at 01:19 PM.
Back in the swing of things this week:
Bench Press @ 205# for 15-15-15-13-2 reps
Parellel Grip Pull-ups @ Bodyweight (271#) for 12-8-8-7-6-7-5-5-2 reps
Rear Foot Elevated Single Leg Split Squats @ 35# for 15-15-15-15 reps
Straight Leg Deadlifts @ 185# for 15-15-15-15 reps
Swill Ball Arm Saw 4 x 12 reps
Pallof Press 4 x 12 reps
Prowler Sled Push Low up / High back @ 225# for 50ft x 3 trips
Backwards Sled Drag up and back @95# for 50ft x 3 trips
Speed Jump Rope 3 x 50 reps
So the guy who was spotting me was like...you could have done six of that, you ain't gonna get better if you don't push yourself...only needed two reps and I did three.
I need a recommendation for a bicycle. I am fairly tall (almost 7') and a bit on the heavy side. I just need something to go riding with the family. One or three speed. Nothing fancy. Up to $500.
I'd walk into a shop and see what they could do...500 limits your options on a good bike.
In the low 50s usually when I am doing it with weight start to finish. My bottleneck is the pull-ups. I don't have a good place to do them most of the time, so I am often using rope. Also, much of my running is done on days like today when I am running through ankle deep powdered snow, and ice, which leads me to what I did this morning:
Originally Posted by hank
13 mile run with ~30lb pack. Just grabbed a sandbag I had and put it in a pack. Probably do some presses, and rows tonight after supper.
Holy shytballs. Open WOD 12.2 as follows:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
I won't get very many reps at 165 that's for sure. This will suck.
That's truth. Bikes have gotten so expensive. I just sunk $3K in a 29er mountain bike and its nice but not that nice. You want nice wheels, its spensive.
Originally Posted by Soldat_Américain
Having an Identity Crisis
After seeing that I'm glad I don't participate in the World Series of Exercising (Crossfit Games to the lay person). I just don't see the fun in basically being labeled "the best at exercising." 12.1 was basically Villain Challenge 1 from StrengthVillain.
Side note: hank, if I knew you'd been posting again I'd spend more time here.
Back at you Hawkeye4077! How you been, my man?
12.1 was awesomizing and 12.2 will be a blast. I just hope I can get 60 reps. That will be a huge victory for me.
Are you CrossFitting?
Having an Identity Crisis
I did up until I finished school and moved back home. The nearest affiliate to me is a 40 minute drive both ways (on a good day) and the same affiliate was half that far from school. So now I'm just training at home, specifically on the "strength" portion of "strength & conditioning". It's just easier right now with the limited space/equipment I have.
I might do an 8 week CF cycle (out of convenience) at my affiliate here coming up because I'll be lucky enough to get to work in the same city for that amount of time
Wow... 12.2 looks hard.
Not a strength for many people, myself included.
Never thought i feel that way looking at that much snatch...
I got the 30x75lbs (35kg) no dramas.
But my 1rm so far is 52kg (114lbs) for squat snatch, and a 55kg (121lbs) for a split snatch.
It has been a while since going for some big weights, been doing alot of lighter high snatch pulls into squats to work on proper triple extension and proper foot work for a soild 'catch' at the bottom.
Gotta sack up for this one, stop *****ing and get strong. Although at least with 10mins there will enough time for a proper setup and recovery for the bigger lifts.
Good luck guys...
Ill do all the running and plyo stuff for the open if Klokov does my lifting....
Watch the demo video. Froning got 8 reps at 210 and Bailey for 5. I am totally serious there won't be 500 guys worldwide that get reps at 210.
I can snatch 135 so i'll get some reps there. But even if I get all 30 I can't snatch 165. My current 1RM is 145 so I'm done at 30.
I'll do tall muscles at 75 and get all 30 like that. Then I'll have to power and/or squat some at 135 for sure if I want to finish all 30. I'd say there is a 40-50% chance I finish 30.
Wow, they didn't wait long to separate wheat from chaff, did they? its over for all pretenders starting tomorrow. All the little guys that killed 12.1 are finite mańana.
I'll stay away from the cross fits...but I'm going to get into 5ks and you know that big comp the army has...well maybe on that one.
You da man.
Originally Posted by Soldat_Américain
Us mere mortals need the crossfits but you got your own special brand of strength and conditioning. But if you tried it, you'd kill it as strong as you are. These days you need to be able to squat heavy and go overhead heavy to do well at CF. You got both of those.
I woke up in the middle of the night last night thinking about snatch.
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