Box Squats - 3x5 & Prowler Pushes...

Box Squats - 125x5, 155x5, 185x5 - 12' box

Last week of 1st Wendler Cycle. Focused on keeping chest up and shoulders back while sitting back into a comfortable squat. The 12' box is about 2-3 inches below parallel.


Cash Out: Prowler Push - 135# @ 50ft.

2 reps on the minute for 10 minutes

(pic is not me. found it on the internet)

Note to Self...

Note to self:


1. What you eat is more important than what you lift.

2. Take a few rests days a week.

3. You can't PR everyday.

4. "Be happy, but never satisfied".

5. Mobility is just as important as training.

6. Do not cherry pick.

7. Work your goats. (A goat is a movement or skill that you are not particularly good at, in comparison to the rest of your skills. These movements and skills often hold us back in our workouts, thus becoming our scapegoats.)

8. "Don't let your victories go to your head, or your failures go to your heart".

9. What You Don't Do is as Important as What You Do.

10. "Do not fear failure, fear regret".

11. Wounds heal.

12. Listen to your body.

13. There is a difference between hurt and injured.

14. Sleep is more important than food.

15. “Adapt what is useful, reject what is useless, and add what is specifically your own.”


 
Please re-read this everyday so you don't sabotage yourself. That is all.

Failed Attempt - 345# Back Squat

Bottoms Up Front Squats, Bottoms Up Back Squats & "Primal Scream"...

Bottoms Up Front Squats - 10 reps - 95#

Bottoms Up Back Squats - 10 reps  - 125#

The simplest way to set up for bottom-up squats is to set the safety pins in a power rack at the bottom position. This is where you'll start.

You can spend as much time in the bottom position as you need to before bearing the complete weight of the bar. This is a big deal. It allows you the freedom to adjust in any way necessary to establish superb posture when you're still unloaded.

Once you're ready, you'll smoothly increase the amount of weight you're bearing by pressing up into the bar until you achieve liftoff. From here, you'll attempt to stand as explosively as possible.

There should be no apparent jumps or jerks as you stand – this is particularly important during the initial weight transfer. The entire point of this exercise is to strip your squat of movement inefficiencies and compensations. When the speed or intensity of loading outstrips your core strength, your spine will buckle (that's bad).

Lowering yourself back into position should be done with control since you'll have to be able to decelerate the weight effectively once you return to conventional squats.

That said, you'll notice that the position of the safety pins does allow you to take away much of the eccentric demands of the lift and to simply drop, which you may opt to experiment with.


"Primal Scream"

5-4-3-2-1 of: Muscle Ups
10-8-6-4-2 of: Air Squats
20-16-12-8-4 of: GHD Sit-Ups
9:25 Rx

2012 Training Goals...."Everybody Needs Them"!

The ultimate reason for setting goals is to entice you to become the person it takes to achieve them" - Jim Rohn

Here are my goals for 2012:

"Helen" - Sub 9 Minutes - 10:06 now

"Murph" - sub 40 minutes - 42:21 now

10 Consecutive Muscle Ups - 5 now

30 Muscle Ups for time: Sub 5 minutes - 9:51 now
175lb Press - 169lb now
1:10 L-Sit - 58 seconds now
205lb Clean - 185lb now
255lb OHS (100lb over bodyweight) - 230lb now
275lb Front Squat - 255lb now
30 Consecutive HSPUs - 21 now
400 Meter Run - 1 Minute Flat - 1:06 now
400lb Back Squat - 325lb now
465lb Deadlift   (3x bodyweight) - 425lb now
50 Burpees - Under 2 Minutes - 2:19 now
50 Consecutive Double Unders - 6 now - My 13 year old son is at 36...FML!

50+ Consecutive Pull Ups - 40 now

800 Meter Run - Sub 2:30 - 2:43 now

950 CF Total - 887 now

100 Consecutive Push Ups - 91 now

Sub 6 Minute Mile - 6:39 now

2011 Goals Completed:

21 Consecutive HSPUs - was at 10

225lb OHS - was at 205lbs

40 Consecutive Pull Ups - was at 33

10 OHS at bodyweight (155)

Box Squats 5-3-1

235# x 5

265# x 3

325# x 1 (10# PR over my 1RM Back Squat!)

345# (Failed twice - on way up)

335# (Fail)

Merry Christmas!

1RM OHS & "Car Bomb"...

1. Overhead Squat - 1 Rep Max - 230# (5# PR)

2. "Car Bomb"

21 - 15 - 9

• C2B Pull Ups
• Box Jumps (24")

4:23 (29 second PR)

Need to string more C2B pulls ups together in round two!

Press 3-3-3, "Full Tilt" & Attempt at Muscle Up HSPU with 20# Vest...

Strength: Press 3-3-3

135 x 3

145 x 3

155 x 2

“Full Tilt”

30 Calories
Row

30 Hand Release push ups

3 Rope Climb

30 Kettlebell Swings (70)

20 Calories Row

20 Hand Release push-ups

2 Rope Climbs

20 Kettlebell Swings (70)

10 Calories Row

10 Hand Release push-ups

1 Rope Climb

10 Kettlebell Swings (70)

13:57 Rx

Then I attempted a Muscle Up Handstand Push Up with the 20# Vest. Probably should have done this BEFORE the WOD.

"Death by Deadlift & Burpee" & Muscle Ups with 20lb Vest...

Minute 1 -1 Deadlift (155) 1 Burpee

Minute 2 -2 Deadlift, 2 Burpee

Minute 3 -3 Deadlift, 3 Burpee

...until you run out of time or tap out

10 Rounds + 11 Deadlfits & 3 Burpees - Rx

Then I did two Muscle Ups with the 20lb Vest:

"Caffeine Addict"...

AMRAP 10:

3 Strict Press @ 65% (110)

1 Muscle Up

3 Strict Press

2 Muscle Ups

3 Strict Press

3 Muscle Ups

Etc...

Keep increasing by 1 muscle up until time runs out.

6 rounds Rx (21 MUs & 18 Presses)

Coconut Mocha Coffee....

I have been drinking coffee black for about a year and a half and enjoy it. I also love coconut milk and stumbled upon an idea that has become my morning breakfast lately.

Coconut Mocha Coffee

- 1/3 can of Coconut Milk

- 1 scoop of Chocolate Whey Protein

- mix in a cup

- microwave for 30 seconds

- add Coffee

The nutritional content is approx:

263 Calories

15 Grams of Fat

6 Grams of Carbohydrates (2 sugar)

26 Grams of Protein

It tastes awesome!



Box Squats...

5 x 155#

5 x 185#

5 x 205#

5 x 225#

5 x 255#

1 x 285#

Below parallel. 12' box & 25# plate.

1RM is currently 315#. Not for long!

"Death by 10 Meter Row"...

With a running clock, row 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), and the total distance traveled.

Total distances are:

round - meters this round (total meters):

1-10(10)

2-20(30)

3-30(60)
4-40(100)
5-50(150)
6-60(210)
7-70(280)
8-80(360)

9-90(450)

10-100(550)

11-110(660)

12-120(780)

13-130(910)

14-140(1050)

15-150(1200)

16-160(1360)

17-170(1530)

18-180(1710)

19-180(1890)

20-200(2090)

21-210(2300)

22-220(2520)

23-230(2750)

22 rounds + 228 meters = 2748 meters rowed

Alternating Bench Press and Max Chest-to-Bar Pull Ups & 10 x 50M Sprints

Alternating Bench Press 5-3-1 & Max Chest-to-Bar Pull Ups

5 x 205#
17 Chest-to-Bar Pull Ups
3 x 220#
15 Chest-to-Bar Pull Ups
1 x 240# (5# PR on 5-3-1)
16 Chest-to-Bar Pull Ups

CASH OUT: 10 x 50 m Sprints (outside) Start every 30 seconds for 5 minutes. Finished first for all ten sprints. Sprints hurt!

Muscle Up Handstand Push Ups, Squat 5-5-5 & Box Squats...

I got my first Muscle Up Handstand Push Ups today. They were insanely difficult but very fun!

Then I did some squats:

205# x 5

235# x 5

265# x 5

I finished with:

Box Squats off 10' box with 25# plate (below parallel - sit on back and come back up after complete stop)

95# x 5
115# x 5
135# x 5
165# x 5
195# x 5

Focusing on Squats going forward!

Max Reps of Weighted Push Ups/Weighted Pull Ups & "Pez Dispenser"...

Strength: 5 x max reps

•Plate weighted push-ups (45) 25+12+11+10+13=71 reps

•Weighted Pull ups (45) 6+5+4+4+4=23 reps

1 min rest between sets.  Your score is the total reps in the 5 sets.

“Pez Dispenser”

AMRAP 12:

•5 Ring Rows

•10 Squats

•15 Abmat Sit-Ups

9 rounds + 3 reps 

(Rx was 24' box instead of squats)

"Beyond Thunderdome"...

For time:

•5 Muscle Ups

•10 Deadlift (245)

•15 GHD Sit-ups

•Sprint 50 M

•5 Muscle Ups

•10 Deadlift (245)
•15 GHD Sit-ups
•Sprint 100 m

•5 Muscle Ups
•10 Deadlift (245)
•15 GHD Sit-ups
•Sprint 150 m

•5 Muscle Ups

•10 Deadlift (245)

•15 GHD Sit-ups

•Sprint 200 m

12:53 Rx

Press, Push Press, Push Jerk Complex...

Strength: Press, push press, push jerk complex

Example: designated reps of Press, Push press, Push jerk equals a set.

3,3,2,2,1,1

3 x 115#
3 x 125#
2 x 135#
2 x 145#
1 x 155#
1 x 170# (slightly bent the knees on press - would have been a 1# PR)
cash out:  30 back extensions &  30 ghd sit ups

400M Run & Back Squat 5-3-1...

400M Sprint - 1:06 (tied PR but found out previous measurement was actually 380M so I will take it. Plus is is TOP of the leaderboard. At least for now)

Back Squat - 5-3-1

5 x 225#

3 x 275#

1 x 317# (failed 3x) - Close but no good!

Planning on working the squat a lot going forward in an effort to get over 400#.

“Seppuku Jr”...

5 rounds for time of:

10 L Pull-Ups

10 Ring Push-Ups

10 Knees-to-Elbows

12:19 Rx

"Seppuku" is a form of Japanese ritual suicide by disembowelment. Seppuku was originally reserved only for samurai. Part of the samurai bushido honor code, seppuku was used voluntarily by samurai to die with honour rather than fall into the hands of their enemies (and likely suffer torture), as a form of capital punishment for samurai who had committed serious offenses, or performed for other reasons that had brought shame to them. The ceremonial disembowelment, which is usually part of a more elaborate ritual and performed in front of spectators, consists of plunging a short blade, traditionally a tantō, into the abdomen and moving the blade from left to right in a slicing motion.

OHS 5-4-3-2-1 / "Jumper Cables" & "AAA Battery Acid"...

Overhead Squat - 5, 4, 3, 2, 1
5 x 95
4 x 135
3 x 165
2 x 185
1 x NONE (wrist hurt after 4th set)

Then:

"Jumper Cables"
5,4,3,2,1 reps of:
• Bench Press (185)
• Box Jumps (30)
1:39 Rx

Finish with:

"AAA Battery Acid"
5,4,3,2,1 reps of:
• Deadlift (185)
• Box Jumps (30)
1:21 Rx

(Regular Battery Acid is 315# Deadlift)