This morning I worked on some overhead squat work. Nothing fancy and ran short on time so cut the session short as well. Reps and Loads looked like this:
15@95#, 7@115# x 2, 5@135#, 5@145#, 1@155# (that last one was supposed to be 3 reps but I rushed it)
This afternoon was a straight cardio wod. Did this one with Beth.
1K row (A@3:32, B@3:57)
rest 10 min
"Annie" 50-40-30-20-10 of Double-unders and sit-ups (A@8:28, B@5:55)
rest 10 min
1 mile run (A@7:29, B@7:58)
Good Workout - Two days ago I hit a double-under PR at 40. They're getting better and hence the PR smash today on Annie. It was Beth's first attempt and she now holds the top women's time at CF Lewisville. The row felt solid and the run felt ok and faster than my time shows which is a full minute slower than my best.
Overall a good day of workouts. Oktoberfest Obliteration happens in less than a week!
Saturday, October 15, 2011
Wednesday, October 12, 2011
Heavy Bear Crawls
Morning Session:
Clean Pulls @ 225# 3x3
Clean High Pulls @ 185# 3x3
Jumping Back Squats @ 135# 3x3
Late Morning Session:
4 rounds of
100m Bear Crawl Sled Drag @ 90#
AMRAP Burpees in 30sec
Rest 2 min.
Burpees were 13,15,14,13
Clean Pulls @ 225# 3x3
Clean High Pulls @ 185# 3x3
Jumping Back Squats @ 135# 3x3
Late Morning Session:
4 rounds of
100m Bear Crawl Sled Drag @ 90#
AMRAP Burpees in 30sec
Rest 2 min.
Burpees were 13,15,14,13
Tuesday, October 11, 2011
Front Squat Singles
For this current training cycle I'm hitting my weakest lift (front squats) once a week. I'm taking a page out of the Blair Morrison book. 2 weeks ago I did 5 Front Squats every minute on the minute until I could go no further. I got 8 rounds + 3 reps @ 155#. Last week I did triples on the minute at 175# for 10 minutes. Today I did singles at 205# on the minute for 10 minutes. My knees like to cave in, so that's my major focus with squats. I felt really good and pleased with today's strength session.
Monday, October 10, 2011
City Hall
My last workout was done at Lewisville's City Hall. It was a partner wod.
12 minute clock:
Increasing ladder of Burpee on KB then high pull then a swing that equals 1 rep. Then pick up 40# small punching bag and run about 90m to front of City Hall building. That run included some stairs which added just a bit more difficulty. While that was going on the other partner did amrap ledge mounts. Those wore me out more than I thought they would. You can see from the video that I was pretty gassed. Beth kept moving pretty good on the ledge mounts.
Workout @City Hall @Lewisville, TX from Andy Atkins on Vimeo.
12 minute clock:
Increasing ladder of Burpee on KB then high pull then a swing that equals 1 rep. Then pick up 40# small punching bag and run about 90m to front of City Hall building. That run included some stairs which added just a bit more difficulty. While that was going on the other partner did amrap ledge mounts. Those wore me out more than I thought they would. You can see from the video that I was pretty gassed. Beth kept moving pretty good on the ledge mounts.
Workout @City Hall @Lewisville, TX from Andy Atkins on Vimeo.
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