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Triple Extending

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  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Today

    Mobilizing

    Squats
    Bar x 5
    95 x 5
    135 x 5
    185 x 3
    235 x 3 x 5 (106.6Kg)

    Little circuit
    5-4-3-2-1
    Dead hang Pull ups
    Push ups
    Right leg pistols
    Left leg pistols


    Deadlifts
    135 x 5
    185 x 5
    235 x 5
    285 x 3 (129.3)

    8 minute AMRAP (45lb)
    5 KB Cleans Right Side
    5 KB Jerks Right Side
    5 Kb Cleans Left Side
    5 KB Jerks Left Side
    5 Goblet Squats

    4 rounds + 3 Jerks on the right

    Took a video of the squats, not perfect but not bad. I can only do unassisted pistols on my right leg, left leg I come up on my toe a little, needs some more mobility. Deadlifts were the first time going that 'heavy' in forever. WOD was alright, KB jerks are awkward.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Quick Mobilizing

    Squats
    Bar x 5
    95 x 4
    135 x 4
    185 x 5
    215 x 1
    240 x 5 (108)

    Overhead Complex( 1 Press, 1 Push Press, 1 Push Jerk = 1 rep)
    65 x 5
    95 x 3

    EMOM
    3 Hang Cleans(115)
    Double unders for the rest of the minute

    Double unders went 20,20,0,10,0,10,0.....

    Bleh, crap day, time constrained and just bad. Least i got the squats done


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Mobilizing

    Squats
    Bar x 5
    95 x 5
    135 x 5
    185 x 5
    225 x 3
    245 x 5 (111Kg)

    Clean & Jerks
    Lots with Bar
    Lots with 65
    95 x few hangs
    115 x 1
    135 x 1
    155 x 1
    175 x 1
    185 x power clean
    185 x clean no jerk (83.9Kg)


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Squats
    Bar x 5
    95 x 5
    13 x 4
    185 x 3
    225 x 2
    250 x 5 (113Kg)

    Snatches
    Bar Drills
    65 x 3 from hip
    65 x 3 from ATK
    85 x 2 from hip
    85 x 2 from ATK
    85 x 2 from floor
    95 from ATK
    95 from floor
    115 from floor
    115 from floor
    125 from floor (56)
    135 miss x 2
    135 from ATK (60)

    Squats were not great. Snatches were good, but ended up too far forward for the 60kg, really need to concentrate on weight back.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Home in Ireland for an extended period. No training. Back into it as of last Monday

    Monday

    1RM Thruster = 155lbs (70Kg)

    Squats
    175lbs (80Kg) x 3 x 5

    Friday
    15 Minutes to hit a 1RM Split Jerk from the rack.
    175lbs (79kg) This was a nice rep, ones before were fugly.

    WOD:
    3 Rounds- Give yourself 1 Minute rest in between each round

    400 M Run
    30 Wall Balls
    13:59

    Sunday
    9 minutes
    800m run
    20 burpee box jumps (24 inch)
    20 KB swings (24kg)
    As many pull ups as you can in the remainder : 20 pull ups

    Ring dips
    3 x 5


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  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Today
    Squats
    45 x 5
    95 x 5
    135 x 5
    195 x 3 x 5 (88Kg)

    Ring Rows supersetted with Ring Dips
    10/6
    10/6
    10/5 :(

    Fran @ 65
    8:16
    Thrusters: 15/6 Pull ups: 7/5/3/3/3
    Thrusters: 9/6 Pull ups: 3/3/3/3/3
    Thrusters: 9 Pull ups: 3/3/2/1

    Pull ups are lame.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Squats
    45 x5
    115 x 5
    145 x 5
    185 x 5
    205 x 5
    215 x 5
    225 x 5 (102kg)

    3 rounds of 3 mins. 1 minute between rounds
    5 power cleans 115lbs
    6 24 inch step ups with 20kg kettle bell
    7 sit ups

    6 rounds total


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Friday
    Grace @ 115
    4:50

    10 minute break
    21-15-9
    OHS (scaled to 65 from 95)
    Burpees
    6:01

    Saturday
    Partner workout
    Team must complete. One person works while other runs
    20 HSPU
    30 Pull ups
    40 Wall Balls
    50 Push ups
    60 60 Box Jumps
    70 Sit ups
    80 Lunges

    15 HSPU (One ab mat)
    400m Run
    12 Pull ups
    10 Wall balls
    400m Run
    5 Wall balls
    25 push ups
    400m Run
    40 Box jumps
    400m Run
    50 Sit ups
    26 Lunges
    400m Run


  • Registered Users Posts: 3,234 ✭✭✭Edwardius


    Molly wrote: »
    Friday
    Grace @ 115
    4:50

    10 minute break
    21-15-9
    OHS (scaled to 65 from 95)
    Burpees
    6:01

    Saturday
    Partner workout
    Team must complete. One person works while other runs
    20 HSPU
    30 Pull ups
    40 Wall Balls
    50 Push ups
    60 60 Box Jumps
    70 Sit ups
    80 Lunges

    15 HSPU (One ab mat)
    400m Run
    12 Pull ups
    10 Wall balls
    400m Run
    5 Wall balls
    25 push ups
    400m Run
    40 Box jumps
    400m Run
    50 Sit ups
    26 Lunges
    400m Run

    :(:pac:


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Just temporary ed. Will be doing a lot more weightlifting ina few months.

    Squats
    Bar x 5
    95 x 5
    135 x 5
    185 x 5
    205 x 5
    235 x 5 106 kg

    4 rounds
    10 burpee pull ups
    20 double unders
    7:39


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  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    This Monday

    Weightlifting
    Back Squat 240lbs x 5 (108kg)

    Nailz (Time)
    3 Rounds 200 M Run 15 Russian Twists 15 Plate Burpees
    Can't remembe time

    Thursday
    Back Squat 5x 5 165 (75Kg)

    Eck
    6 Minute AMRAP 9 Wall Ball Situps (20, 14) 9 Medball Squat Cleans (20, 14)
    6 rounds plus 1 sit up

    Friday
    Deadlifts 3 x 5
    185, 225, 275 (125)

    5 rounds of Cindy
    5:59

    Didn't push metcon or deadlifts, 275 was easy, but have a really big match in the morning. Metcon was just hard on push ups, squats i took it easy on.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Warm up
    2 rounds of Cindy with deadhangs

    Lots of snatch stuff

    Squats
    Bar x 5
    135 x 5
    185 x 5
    225 x 5
    245 x 5 (111Kg)

    WOD
    8 minute amrap
    400m buy in
    5 HSPU (scaled to a high box, was do strict unscaled or use a box)
    10 KB Swing
    6 rounds


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Friday

    9 minute amrap
    800m run buy in
    20 burpee box jumps
    20 kb swings (24kg)
    Pull ups

    34 pull ups. 14 rep increase

    Thruster ladder.
    Up to 155, 10lbs down but was a technical issue rather than anythign else

    Today
    Squats
    250 x 5 (114Kg)
    Horrendous, dunno what's up here. Ass rising first. Will drop down and build up

    Chin ups SS w HSPU (1 ab mat)
    7/7
    7/5
    4/5

    10-9-8-7-6-5-4-3-2-1
    Power Cleans (scaled to 115lbs)
    Push ups
    1 rope climb between each round (scaled to 3 pull ups, 3 air squats)
    16:23

    Figured out I can do a decent chest to bar pull up. Might see if i can do some bar muscle ups. Must fix squat


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Mobilizing/Warm up around 15 mins

    YTWLs
    5-5-5-5 x 3

    BTN Snatch Grip Push Press x 3 + 3 OHS
    45, 75, 95, 115, 125, 95, 95, 95

    Squats
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    190 x 3 x 8

    Bench
    45 x 5
    95 x 5
    115 x 5
    95 x 3 x 8

    Pull ups
    4/3/3

    Back to my old program that got me really good strength increases. Going to throw in a few met cons at the end of most days. OHS was fine, right arm was a little tight so threw me off a bit. Squats were fine. 3 x 8s were gross. Bench was fine, little tough, not surprising since i never bench. Pull ups, bleh. Didn't do a met con today.

    Happier Ed :) ?


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Today

    Mobilizing

    Power Cleans & Power Jerks
    65 x 3
    95 x 3
    115 x 3
    135 x 3
    145 x 3
    135 x 3 x 3

    Front Squats
    95 x 5
    135 x 5
    155 x 5
    175 x 5
    150 x 3 x 8

    Bar bell Rows
    95 x 3 x 8

    Split Squats
    95 x 3 x 10

    HSPU s/s Chin ups
    3/7
    2/5
    1/4

    10 minute amrap
    10 sit ups
    15 swings (36 lb bell)
    10 left jerks (36 lb bell)
    10 right jerks (36 lb bell)
    4 rds

    Muscle up practice

    Power cleans felt great, was hitting very high up on the leg and weight was back on my heels. Jerks were a little tough. Front squats were nice, forgot how tough they were on the abs. Rows were fine, split squats I only figured out in sets 2 and 3, these are horrendous. Chin ups were fine, was well getting chest to the bar a lot, hspu were decent, fell off the wall on sets 2 and 3. WOD was tough as KB jerks are awful. Had to use same bell for both movements. Almost have muscle ups back.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Mobilizing

    YTWLs (5+5+5+5) x3

    Snatch from Knee(triples)
    45, 65, 75, 95, 105, 95, 95, 95

    Military Press
    45 x 5
    65 x 5
    75 x 5
    85 x 5
    70 x 3 x 8

    Clean Pulls
    135 x 3
    165 x 3
    185 x 3 x 3


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Mobilizing

    Clean & Jerks
    75 x 3
    95 x 3
    125 x 3
    135 x 3
    155 x 3
    140 x 2 x 3

    Back Squats
    140 x 20

    Romanian Deadlifts
    135 x 3 x 10

    Muscle up Practice (Rings)
    Did 2. Yay


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