Warmup:
-Front Squat/Push Press: 105x2, 125x2, 135x2, 150x1, 165x1, 180x1 (missed press)
Strength:
(65% x 5, 75% x 5, 85% x Max Reps)
Front Squats: Training Max - 268
-175x5, 205x5, 228x9
Shoulder Press: Training Max - 145
-95x5, 110x5, 124x4
Conditioning:
10 minute AMRAP:
-60 Bar-Facing Burpees
-30 Overhead Squats @ 120#
-10 Muscle-Ups
60 + 15 Overhead Squats.
I did one rep worse on this workout than I did during the CrossFit Open last year (that seems to be a trend this week), and my shoulder is absolutely killing me. For whatever reason (bad form, lack of mobility, etc), overhead squats are extremely painful. I think I'm going to begin a long process of incorporating them into my warmups, and slowly building up strength. However, I am going to do my best to avoid them during my conditioning workouts in order to save myself any added pain.
Showing posts with label Bar-Facing Burpees. Show all posts
Showing posts with label Bar-Facing Burpees. Show all posts
Friday, February 17, 2012
Monday, January 16, 2012
Monday 1.16.12
Warmup:
-Burgener Warmup w/ 45# Bar
-30 PVC Passthrus
-Power Snatch: 45x4, 65x3, 85x2
-Deadlift: 195x4, 235x3, 265x2
Strength:
(75% x 1, 85% x 1, 95% x Max Reps)
Power Snatch: Training Max - 126
-95x1, 108x1, 120x3
Deadlifts: Training Max - 431
-324x1, 367x1, 410x1
I tend to really struggle with the max rep sets for my deadlifts. The first attempt @ 410# felt good, but I was completely gassed after that. For the power snatches, I dropped the bar and reset after each attempt in the max rep set. My goal is to do two more reps, with good form, than I do in the two warmup sets leading up to it.
Conditioning:
5 Rounds for Time:
-20 yard Bear Crawl
-5 Deadlifts @ 315#
-10 Bar-Facing Burpees
9:52.
-Burgener Warmup w/ 45# Bar
-30 PVC Passthrus
-Power Snatch: 45x4, 65x3, 85x2
-Deadlift: 195x4, 235x3, 265x2
Strength:
(75% x 1, 85% x 1, 95% x Max Reps)
Power Snatch: Training Max - 126
-95x1, 108x1, 120x3
Deadlifts: Training Max - 431
-324x1, 367x1, 410x1
I tend to really struggle with the max rep sets for my deadlifts. The first attempt @ 410# felt good, but I was completely gassed after that. For the power snatches, I dropped the bar and reset after each attempt in the max rep set. My goal is to do two more reps, with good form, than I do in the two warmup sets leading up to it.
Conditioning:
5 Rounds for Time:
-20 yard Bear Crawl
-5 Deadlifts @ 315#
-10 Bar-Facing Burpees
9:52.
Monday, November 7, 2011
Friday 11.4.11
SWOD:
Deadlifts: 195x5, 245x5, 315x3, 385x3, 425x1, 480x0 (stapled!)
The 5-5-3-3-1-1 scheme is not typically the one I would follow for trying to hit a new PR on my deadlift. So trying to go for 480# was probably more than a little ambitious. 425# felt very easy, but I didn't have a shot at that 480#. Oh well...still almost two months until the next Total.
Metcon:
12 min AMRAP of:
15 SDHP @ 95#
15 Bar Facing Burpees
5 Rounds + 13 SDHP
Any WOD with burpees in it is a complete bitch by nature...but bar-facing burpees just manage to take it to another level. I had some serious failure on the SDHP's in rounds 4-6. Another silent killer of a WOD programmed by Matt.
Deadlifts: 195x5, 245x5, 315x3, 385x3, 425x1, 480x0 (stapled!)
The 5-5-3-3-1-1 scheme is not typically the one I would follow for trying to hit a new PR on my deadlift. So trying to go for 480# was probably more than a little ambitious. 425# felt very easy, but I didn't have a shot at that 480#. Oh well...still almost two months until the next Total.
Metcon:
12 min AMRAP of:
15 SDHP @ 95#
15 Bar Facing Burpees
5 Rounds + 13 SDHP
Any WOD with burpees in it is a complete bitch by nature...but bar-facing burpees just manage to take it to another level. I had some serious failure on the SDHP's in rounds 4-6. Another silent killer of a WOD programmed by Matt.
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