Submitted by benjamin on Sun, 2013-10-27 19:00
WEIGHTED WIDE GRIP PULL UPS3x3
EMOM 101-5 Handstand Push Ups
5:40am - flat tire ... too dark and cold to do anything but wait for AAA ... oh well, maybe next time ...
BP: at 115, with the great AdamW. Estimating my 1RM at 175 via a crude method: search the web site for "clee bench", finding the most promising entry, then using the 1RM calculator. My lifts were slightly less quick to lock-out than maybe they should be, so maybe I was borderline heavy. Adam blasted his weight to the top.
Pull-ups: 8lb, 10lb, 10lb. Barely missed getting my chin to the bar on the last rep.
HSPU: Did 2 per minute with 1 ab-mat. I hadn't done a handstand in a couple months, was just trying to see where I'm at. I did 5 in the last minute.
John G was there!!!! What an awesome start to the week. I'll miss tomorrow but should be back Thursday. Sorry to hear about Colleen's flat tire :-(
BP: 75#, negatives for pull ups and hspu
For this week's EWOD, we'll be working on pacing and recovery compliments of NCCF Lab. It's starting to get colder out so make sure that along with your watch, you are wearing/bringing proper layers (to warm up and cool down in) -- this is when muscles get pulled if we aren't fully warmed up.
See you Wednesday!
Good showing 6amers...(Colleen, sorry to hear about the flat tire!) It was great to see John G again and to meet some fresh faces from Elements! Ryan and Emily were even brave enough to stay after class for some extra 'fun' (see below) cooked up by Coach B.
Bench Press: worked with the great CLee, 10x2 at 135#. This felt like a good weight, though I need to work on exploding to the top of the lift.
Weighted/Wide Pull-ups: 25#, 20#, 35#.
HSPUs: Went for no scaling....got 5 each minute for the first 7 minutes, then 3/2/3. I started off strict, then a mix of strict and kipping, then kipping, then just trying to complete the move!
Post-class work: 5x20 flat press @ 20#; 5x20 pull downs (thin blue band); 5x20 face peels (thin blue band). Each of these rounds were as fast as possible...and now, I can barely move my arms. Coach B told us that this workout would 'make opening doors painful' for the rest of day...he's right!
Great noon class.
Used 50# on the Bench 10 x 2 and should have gone up a bit in weight if I hadn't tired myself out by doing 2 x 10 to start it off!
Weighted PUs: worked up to 3 @ 15# (PR!)
HSPUs: Tried to do 1-2 using 2 ab mats for several minutes, and then made single attempts using only 1 ab mat and couldn't get any. I took too much time to lower myself and burned energy and didn't trust myself enough to get to full depth. Definitely want to work more on these.
Wrapped up with the flat presses (10#), pull downs and face peels (thin blue). Yes, now I'm barely moving my arms. See you all at the end of the week...back to DC tomorrow AM.
Red Sox + World Series + 8:00PM start = no 6AM. But, the plus side is that I got to work with a great noon group.
BP: 165 (focusing on holding that one second at the chest, hopefully getting speedier on the way up)
PUs: 15# (got 4 on last one and sort of kipped the 5th). Great job, Dana. You'll have that 70#db in no time. Very impressive performance today.
HSPU: No pad, one rep at a time. Nice to do Rx motion. Look forward to stringing more strict HSPUs together.
Enjoyed the "bonus" round. Thanks to Janey for being a good partner!
BP: Worked flat sets @ 145 with Nick A. This was a good weight and I was able to really focus on keeping my elbows, shoulders pinched, and fast ascent.
Wide Grip Pull ups: 25,25,35. Thanks Jaffney for the reminder about hollow body and keeping the shoulder girdle tight.
HSPU's: Went for 5/ minute. Felt pretty good and got all 5 unbroken for the first 7 minutes. Then for the remaining 3 minutes I was only able to get 3,2,2 with a combination of strict and kipping.
BP: 155#, got some great tips from Jeff. One of many reasons why H2O is great.
Weighted Wide Grip Pull Ups: 44#
EMOM 10: Consistent between 4 and 5 each round. Single ab mat, 25# bumpers
BP: worked with 165#, good weight, was able to do all the sets with good form.
WGPU: 25#,35#,35#. I will try the Nick-trick next time, so I don't have to get help from people putting the weight on my feet.
HSPU: Went for the 5 per minute without mat. The first 5 rounds felt really good, but 6 and 7 were really hard! Did the last 3 rounds with kipping and had to break them up because I had nothing left in my arms! The top of my head feels kind of soar also because I was dropping down too fast in the last 2 rounds
Great to be back after a bit of a hiatus including a last minute vacay and a cold :(
PUs, negatives with thin red band
HSPU: with 2 mats, aimed for 1 each minute, got one then couldn't do anymore, went to 3 mats but Coach J said no. Great tips on how to kip, gotta work on going into a full tripod-like thing and rolling my hips
bench press flat at 73# - only got through 4 sets
weighted wide grip pull ups - 5,8,10#, these felt good today, should make bigger jumps next time
EMOM HSPU - started with 4 kipping w/ 1 abmat. switched to 3 kipping rx at J's suggestion somewhere around round 6. next time will start with rx.
Yes you should! Nice work, Lisa!
BP flat at 145# with Anthony. Using the bag as a bench was interesting.
PU w/ 25, 25, 35
HSPU - used 25# bumpers and one mat. Started with strict, about 3/round for the first 3 rounds, switching to kips when I was toast. By round 5 I gave up trying strict, as they were gone. Great tip from Jaffney on how far to bring my legs down on the kip, made all the difference. Kept to 4 kipping/round for the remainder.
After, worked with Long on cleans. Specifically, did 10 min EMOM, 1 powerclean and jerk @ 135#. I wanted to have a medium-ish weight and practice dropping into my split jerk, as I tend to just push press that movement. Made some progress, I think.
Bench Press: 9x2 @ 115. Ran out of time before the 10th set
Wide Grip Pullup: 3x3 @ 15lb. +5 from last week
Handstands: Practiced kickups. At minute 7 I was sticking them consistently so I did negatives on the pushup part. Those were really hard.