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Thursday, July 22, 2010

Well I guess I forgot yesterday's training


Upper body foam roll and shoulder dislocates

MB Punch pass 2 x 5/side
MB Soccer throw 2 x 4/side

Bench Press / 1 hand pullup
45 x 5
95 x 5
135 x3, 3
185 x 3, 3
190 x 10 / Green band 1h pullup x 5/side
200 x 10 / purple band pullup x 4/side
210 x 8 / 2 red minis x 3/side
220 x 8 / 1 mini x 1/side
230 x 6 / 1 green x 5/side
240 x 6 / 1 purple x 3/side

Ring Front lever work 3 sets - uneventful day, was tired, 1h pullup is getting much better though


Foam/baseball roll
Static Stretch
Glute Activation

135 x 3,3
225 x 5
275 x 3, 1
295 x 1
315 x 1
335 x 1
345 x 1
365 x 1
385 x 1
405 x 1 - Haven't tried pulling heavy in a long time, called it here. Not feeling especially strong/want to make sure my back holds up

Overhead Barbell Walking Lunges
45 x 5/side
95 x 5/side
135 x 10/leg
165 x 10 on left, 9 on right - very difficult. Getting stronger here though, feels great!

Crossfit games 2010 WOD
4 ring handstand pushups / 3 barbell power cleans @ 205
7 rounds for time.

5:53 - missed a few cleans, could have gone faster on the cleans

Although I wanted to try this event because I knew I'd be strong at this I don't think I hit my true potential. All pushups were unbroken, the cleans weren't very pretty. technique needs to improve when I'm tired! The winner at the games for this event was Spealer with 4:27. I've got my work cut out! Pretty pumped with my progress though. I'm getting better all the time...

Goals by sectionals next year:
Be able to deadlift 500lbs consistently - old best is 535 but I feel like my deadlift strength goes quickly if I'm not hammering it.
Push Jerk 300lbs consistently, Thats my best but its not consistent
Snatch 250lbs - best is 190, Im a bit far off for this one
Front Squat 365 x 1, back squat 405 x 1 - all clean and deep - there was a time when my back squat was there.
Squat Clean 315 - I suck at squat cleans right now, I've hang cleaned 295 in the past.

Those are my strength goals, I definitely need to get my conditioning up but my goals will come in time there... I want to figure out what times I need to get for certain WODs to put me as a top scorer in my section and region.

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