Monday, April 7, 2008
Sunday, April 6, 2008
Hypocrite
My last post was about speed. Do I go to the gym and train speed? NO!!
WOD
12 DL 225lbs
20 bar dips*
5 rounds
rest 5 min between rounds
*last set was broken
12 DL 225lbs
20 bar dips*
5 rounds
rest 5 min between rounds
*last set was broken
Friday, April 4, 2008
What is your weakness?
Part of my Birthday Challenge is finding my weakness and then "treating" them. My biggest weakness is Speed. I am slow and don't like to feel to slow. Thus, I avoid the speed events: Olympic lifts, running, and 500 row. I need to take my medicine.
Here is a nice visual way to find your weakness: How fit are you?
Here is a nice visual way to find your weakness: How fit are you?
Thursday, April 3, 2008
Benching and War (Important stuff)
WOD
5X5 Bench
rest 2:00 between sets
185, 185, 195, 195, 195 (f)
The mind set for a 5X5 is very different from max effort. Max effort is like a fire fight. It is "on" from the beginning and over before you realized it. While a 5X5 is a more like the war in Iraq. Some bits are easy, some are hard. It goes on for a long time.
I don't like the war in Iraq.
5X5 Bench
rest 2:00 between sets
185, 185, 195, 195, 195 (f)
The mind set for a 5X5 is very different from max effort. Max effort is like a fire fight. It is "on" from the beginning and over before you realized it. While a 5X5 is a more like the war in Iraq. Some bits are easy, some are hard. It goes on for a long time.
I don't like the war in Iraq.
Pushing
Sets of 2 or 3 mu to warm up. Then lots of ring dips and ab roller.
WOD
10 left arm swings
10 right arm swings
1 pood KB
5 rounds
time : 8:47
I have DOMS from my "Light Day." I try to set a new benchmark when I am not in the best condition. New benchmarks usually require new tactics. I can start to learn those new tactics when even when I am not peaking. Doing 100 one arm swings is very different from two arm swings. It requires more work (surprise!), and I don't have a good method for switching hands. I won't be surprised if that time was 1/2 next time I try it.
10 left arm swings
10 right arm swings
1 pood KB
5 rounds
time : 8:47
I have DOMS from my "Light Day." I try to set a new benchmark when I am not in the best condition. New benchmarks usually require new tactics. I can start to learn those new tactics when even when I am not peaking. Doing 100 one arm swings is very different from two arm swings. It requires more work (surprise!), and I don't have a good method for switching hands. I won't be surprised if that time was 1/2 next time I try it.
Tuesday, April 1, 2008
Light day
265 lbs 5X3 1:00 min rest between sets
then ...
air squats 20s on/10s off - 20 reps all 8 rounds
push ups 20s on/10s off - 20 reps rounds 1-6, 15, 15
8 rounds
then ...
air squats 20s on/10s off - 20 reps all 8 rounds
push ups 20s on/10s off - 20 reps rounds 1-6, 15, 15
8 rounds
This is very light for me, in the past have done 285 lbs and box jump/clapping push ups combos. Tomorrow is another day.
Warmup
I started with a test of HSPU.
I got 9 solid and so very close to the 10th. Notice how much my back curves as the reps go up. I need to focus on being tight and straight. Another event in the I-am-not-worried category.
I spent the rest of the day working on different techniques and getting my mind back in the game.
Tomorrow will be the first full day back.
I got 9 solid and so very close to the 10th. Notice how much my back curves as the reps go up. I need to focus on being tight and straight. Another event in the I-am-not-worried category.
I spent the rest of the day working on different techniques and getting my mind back in the game.
Tomorrow will be the first full day back.
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