95# x 1145# x 1
175# x 1
235# (failed twice)
215# (failed on two consecutive reps without dropping bar)
215# x 1 - heaviest OHS in over a year!
The little things....
My workout log for the last 17 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
Thursday, January 30, 2014
Wanted to try some heavy OHS...
95# x 1145# x 1
175# x 1
235# (failed twice)
215# (failed on two consecutive reps without dropping bar)
215# x 1 - heaviest OHS in over a year!
The little things....
"Kickstart My Heart"...
10-5 of:OHS (135)
C2B Pull Ups
Then:
500M Row
8:29 Rx
I wanted to do a WOD with heavier OHS in it while keeping it relatively short. This did the trick!
Wednesday, January 29, 2014
Box Squats 5-3-1 & 250M Row x 8...
105# x 5
135# x 5
205# x 5
230# x 3
260# x 1
2. 250 row x 8 (1 min rest in between each) - 14:41Rx
Very happy after 800 miles of driving in 3 days for work. My legs are smoked!
Sunday, January 26, 2014
Box Squats 3-3-3 & "Breathless"...
105# x 5
135# x 5
190# x 3
215# x 3
245# x 3
"Breathless"
3 rounds of;
10 Box Jumps (30)
15 C2B Pull Ups
20 Abmat Sit Ups
9:17 Rx
Friday, January 24, 2014
"Scarborough"...
2 OHS (135)
3 SDHP (135)
4 Front Squat (135)
5 Hand Release PushUps
6 KB Swings (70)
7 Goblet Squats (70)
8 Burpees
9 Sit Ups
10 Box Jumps (24)
Once completed then go back down the ladder.
7:42 Rx (PR of 2:01!)
Thursday, January 23, 2014
Box Squats 5-5-5
Row 1000M then:Box Squats
105x5
135x5
180x5
210x5
235x5
Last five were as tough mentally as physically. Getting all five the last set was a huge mental win! Week one of another wendler cycle.
Wednesday, January 22, 2014
"The Axe"...
Bar Muscle Ups
Strict HSPUs
8:57 Rx
Got 8 consecutive Bar Muscle Ups - PR of 1!
"You say you “lose motivation” in the gym – that’s an easy cure. FIND A REAL REASON to train, not something that is cosmetic. Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose". - Jim Wendler
Monday, January 20, 2014
Friday, January 17, 2014
Thursday, January 16, 2014
3RM Back Squat & “G.I. Joe”…
2. "GI Joe"
100 Burpee Box Jumps for time (24" box): 13:21 Rx
(28 seconds SLOWER than PR)
I need a nap!
Tuesday, January 14, 2014
3x3 Bench Press & "Evenflow"...
3×3 Bench Press - 185, 205, 235 (1)
2. “Evenflow”
21-15-9
Pull Ups
Ring Dips
21-15-9
Pull Ups
Ring Dips
6:57 Rx
Sunday, January 12, 2014
"Glycerine" ...
Decending Row: 500-400-300-200-100
20 Box Jumps (24)
20 Abmat Sit Ups
18:15 Rx (30 second PR!)
Saturday, January 11, 2014
Friday, January 10, 2014
Tuesday, January 7, 2014
Sunday, January 5, 2014
"Nasty Girls”…
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135)
18:43 Rx
Muscle Ups felt good! Everything else was slow. First time with this one.
Saturday, January 4, 2014
Thursday, January 2, 2014
Split Snatch & Snatch Grip Deadlift...
Split Snatch 95# x 3
135# x 3
155# x 3
Failed at 175# twice. Need to drop under bar faster. Bar is high enough. Progress is progress. 155# feels smooth.
Snatch Grip Deadlift
135# x 1
185# x 1
225# x 1
275# x 1
355# x 1 (10# PR!)
Need to get back to moving heavy weight!
Wednesday, January 1, 2014
Mainsite: TUESDAY 130416
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
17:48 Rx (1:05 PR)
Last two sets of Bench Presses were brutal.
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