Monday, February 28, 2011

M.E. Deadlift

Max Effort Deadlift
3-3-3-1-1-1
375-395-405(PR)-420-395-405
Felt good to move 420. Its been a while and I need the deadlift focus. Lifting alone has gotten better as well. Never really thought I could bring max effort alone, but lately its been no problem. Although I say that and may have been able to go bigger with RH, TG, or JB pushing me a little more. Either way happy with that. School Blows and I really don't think I'm gonna have the time to train this year like I would like. There are goals to be met, and I think I've only begun to see how tough its gonna be to balance, school, work, and training. Maybe there is only so much I can do. But to admit that is like defeat. Not in my vocabulary. Fuck it. Train hard, lift heavy, and do what I can.

Sunday, February 27, 2011

M.E. Front Squat

3-3-3-1-1-1
245-262-265 (PR)-275-295f-285(PR)

On Air

Woke up the other morning and felt the need to get into my bunker gear and do work. Got our driver to do this with me. All in gear ,on air.

4 rounds of
1 Kieser Sled
200 ft farmer carry with #50 dumbbell
2 story stair climb
200 ft farmer carry
50 ft dummy drag #190
5 burpees

Started with 3800lbs of air. Finished with 1100. Took approximately 12 min. And was awesome. Completely different animal doing a WOD in gear. Gonna make it a weekly thing. Different movements and domains, but all in gear and on air.

Tuesday, February 22, 2011

SSST (secret service snatch test)

Was fun..... put the whole damn WOD on here just so every rep could be counted.

Monday, February 21, 2011

M.E. Power Cleans

3-3-3-1-1-1

195-215-225( 3 rep PR)-240 (power clean PR)-245f-245f

Felt good and was happy to lift, really think I haven't touched my potential. Trying.

Modified Main Site 2-20-11

5 rounds of
50 ft OVH dumbell lunges @ #45
13 burpees

7:38
Just needed to do some movement at work.... Lousy shift though. Slow throughout the day and real busy at night.

Saturday, February 19, 2011

Friday, February 18, 2011

M.E. front squats

5-5-5-3-3-2 front squat
205-225-240f(2 of 3)- 245-255-260
then
3x10 reverse hyper w/ #190
3x15 GHD sit ups

Front Sq have come a long way. Want 315 for a single by summer time. We'll see. If I keep eating 70's big and lifting like a gorilla it should be accomplished.

Tuesday, February 15, 2011

Challenge WOD #1 (new series)

4 sets @135#


3 min amrap hang squat clean

3 min amrap push press

5 game standard push up penalty (on spot)each time bar is dropped during the 6 min.

1 min rest after first set. 2 min after second. 3 min after third.

Score is total reps and total sets of push ups(lower # better)

116 + 22 push ups. Not my best showing, but glad I did it.

Monday, February 14, 2011

M.E. Deadlift + WOD

Deadlift 5-5-5-3-3-3

315-345-375-395-405F-395

then
5 rnds
10 Alt leg pistols
20 push ups
w/ 20lb vest

7:48
Ugghh those push ups got hard, rounds 4 and 5 felt shitty, but the pistols were pretty consistent. Few coulda been taken away cause of a heel touch and one hand down too. But all in all a good WOD.

Sunday, February 13, 2011

Oly Lift and WOD

Power Snatch 5-5-5-3-3-3
135-135-155-165-170-175
Power Clean 5-5-5-3-3-3
135-155-155-185-185-185

10 min AMRAP
4 ring dips
8 pull ups
12 box jumps @ 24"
w/ 20lb vest

7+19

Was a great short WOD. All unbroken, and was mostly about the b jumps. Felt good.

M.E Back Squat Wed 2-9-11

Back Squat 3-3-3-1-1-1

285-300-320-340-360(PR)-335

Then BW Back Squat Max Effort 25 reps @ 185

Saturday, February 12, 2011

EMOM

20 min EMOM
5 Dumbell Deads
5 Dumbell Cleans
5 Dumbell Push Press
@ 40lbs. or %45 BW

Was a good one, only got rough till about round 13 and from there on it was hard. Really liked it, did 100 sit ups post WOD.

Friday, February 11, 2011

Its Been to Long

Almost a year has gone by and a lot has been done. No sense in reminiscing about PR's set and WODs crushed. I'm back. Training has changed quite a bit. I'm wiser, and this had made me stronger and faster than ever. Coming off the post GG 2011 bender and ready to get back on it. Will at least keep my posts consistent on my lifts and WODS.