Social Media

Friday, December 1 | Push Press Ladder

For the first time ever, Luke did not listen when I told him “no,” and he chased a deer. He was out of sight for about 3 minutes, and that felt like 3 hours. He appeared fine when we met up. Evidently, though, he pulled a muscle, and began limping later in the day. I contacted his vet, she prescribed an anti-inflammatory, and he’s much better. We haven’t, however, been for any long walk, instead going for a few short walks throughout the day.

I absolutely abhor what’s going on in our country. That asshole is truly attempting to destroy our democracy. The bill won’t pay for itself, idiots. We’ve been down this path before. Going on.

My quads and hamstrings were still sore from the deadlift ladder, so I needed to work out some of the kinks.

Strength
Push Press Ladder @ 50% of bodyweight and up to 15 rounds

Seventy-five pounds felt light. And then 75 pounds felt heavy. That’s 120 reps; thus 9,000 pounds which is 4.5 tons.

 

Conditioning
AFAP
25 rounds
Air squat
Forward lunges (both legs)
Reserves lunges (both legs)

Time = 9:24

I’m going by recall, as I honestly can’t recall how many rounds I completed and/or if a round began with more than 1 air squat.

Saturday, December 2 | Skills

Again, I love working out alone, and I enjoy programming. For example, I knew I wanted to complete a workout that was at least 30 minutes, that included running, but that was an AMRAP and not an AFAP.

I first worked on hang power snatches, recording reps, reviewing, and tweaking performance, for example not pulling too quickly.

AMRAP
3 hang power snatches, 75#
5 hang power cleans
7 floor presses
200m run (50m shuttle sprints X 4)

I worked continuously and completed 14 rounds in 32 minutes, or about 2.5 minutes a round. See what I did there? I didn’t know how long the workout would last, but ensured that I completed a round at the end, i.e., that I wasn’t running when the clock ran out.

Sunday, December 3 | Oh, squats!

Yup, today was the day to work on my nemesis: overhead squats. And I’m pleased to report that I continue to make progress!

Strength
Overhead squats
Sets of 5 reps working up to heaviest
Then
Heaviest single reps

I warmed up with just the bar, and then did set of 5 @ 65, 70, 75, 80, 85, 90, & 95. Uhm, just 2 weeks ago I was only able to do a single rep @ 95. I then did singles @ 100, 105, & 110, 10# heavier than last week’s heaviest single.

Every other minutes until HSPU failure; 3 attempts at any height or weight
Strict negative HSPU
Strict weighted ring dip

I completed negative HSPUs @ 4, 5.5, 7, 9, & 10.5″. I failed 2 attempts at 11.5″, but successfully completed 3rd attempt. Yay! That’s a 2.25″ PR, and matches my kipping HSPU PR. I failed @ 1′, and that’s okay.

I completed ring dips @ 35, 37.5, 40, 42.5, 44, 49, 54, 58, 63, 70, 75, & 80#, not even close to 1RM of 115#, but as I had failed at HSPU I stopped ring dips. The clock keeps you honest. I like that.

Conditioning
8-min AMRAP
8 air squats
Hops over 2 parallettes
Twisting burpee
Burpee
Lateral hops over 2 parallettes, changing direction each round

Wow, this was a gasser. I worked continuously and completed 18 rounds.

I decided that I’m going to retire from blogging about my workouts sometime between now and the end of the year. I’ll likely continue writing, only the blogs won’t be posted for anyone but myself to see.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s