4-6-12
Strength
Front Squat 5-5-5 (go heavy, but not to failure. Place focus on coming up from the bottom quickly)
Bench Press 5 @ 65% – 5 @ 75% – AMRAP @ 85%
MetCon
“Jackie”
1000 meter Row
50 Thrusters 45/33
30 Pull-ups
For my Front Squats, I hit 135, 185 and 225# for 5 each.
Bench press was done 5@175, 5@205, and 6@235#. This was based on a 300# 1RM, but this set predicts only a 275# 1RM.
It's been a long time since I did Jackie September 1, 2009 and my time was 9:54.
Today I improved to 8:00. I started my row off not too aggressively, but definitely faster than the 5K pace that was suggested. I did the first 500m in 1:45, but then I slowed my pace and rested for the last 500m at a 1:55 pace, finishing at 3:50. For the thrusters, I ended up doing 3 sets - 25, 15, 10 - not much different from last time I did it, but probably with less rest, as this was done in about 2-2.5 minutes. The pull-ups were an improvement though - 15 butterfly to start, then about 6 more, followed by 2 regular kipping; and then I finished off the last 7 all kipping.
That's improvement! Even though my row was actually slower than the last time I did this, I finished the thrusters last time around with 7:09 on the clock, which is only 51 seconds than my total time this time around - so clearly a slower row is a better strategy, or my conditioning is better (or both!).
Showing posts with label Thrusters. Show all posts
Showing posts with label Thrusters. Show all posts
Wednesday, April 11, 2012
Friday, December 11, 2009
Fran + Official Warmup
I'm a little behind on posting my workouts - but I have still been doing them.
On 12/11 I got my revenge on my last failed attempt at improving my Fran time - and this time I did much better - though I'm thinking that until my metcon is improved more, it may be a good idea to bring some strategy to the table, even in such a short WOD.
I started out with my usual warm-up:
1/2 mile - 4:21
5 pull-ups
20 sit-ups
20 push-ups
20 squats
10 dips
Depending on the day, this is basically my "official warm-up", which is how I will refer to this warm-up routine from now on - with varying 800m times, or even with a 1000m row instead.
I then moved on to Fran which was last completed on November 21 with a time of 7:48, with a previous PR of 7:37. My goal was to beat that. Again, Fran is a progression of 21-15-9 of alternating 95# thrusters and pull-ups.
So I got my stop-watch started with 20 seconds to go before the hand on the wall clock reached the minute mark - this way I could get the bar racked and ready to start and subtract a known time from my time.
I started fast - real fast, finishing the first round in 1:28 with no rests. I paid for this a little bit in the second round, which I finished at the 4:38 mark - with 3:10 for the 2nd round - I needed to beat that time for the 3rd round - I needed a 2:59 to match my PR. Luckily this was a short round which helped mentally as well as physically. I pushed through the thrusters and then the pull-ups and finished in 6:17 - the last 9 reps were completed in 1:39 - slower than my first round, but much better than the second. I still have some work to do, but that was an improvement.
I cooled down with a 500m row.
On 12/11 I got my revenge on my last failed attempt at improving my Fran time - and this time I did much better - though I'm thinking that until my metcon is improved more, it may be a good idea to bring some strategy to the table, even in such a short WOD.
I started out with my usual warm-up:
1/2 mile - 4:21
5 pull-ups
20 sit-ups
20 push-ups
20 squats
10 dips
Depending on the day, this is basically my "official warm-up", which is how I will refer to this warm-up routine from now on - with varying 800m times, or even with a 1000m row instead.
I then moved on to Fran which was last completed on November 21 with a time of 7:48, with a previous PR of 7:37. My goal was to beat that. Again, Fran is a progression of 21-15-9 of alternating 95# thrusters and pull-ups.
So I got my stop-watch started with 20 seconds to go before the hand on the wall clock reached the minute mark - this way I could get the bar racked and ready to start and subtract a known time from my time.
I started fast - real fast, finishing the first round in 1:28 with no rests. I paid for this a little bit in the second round, which I finished at the 4:38 mark - with 3:10 for the 2nd round - I needed to beat that time for the 3rd round - I needed a 2:59 to match my PR. Luckily this was a short round which helped mentally as well as physically. I pushed through the thrusters and then the pull-ups and finished in 6:17 - the last 9 reps were completed in 1:39 - slower than my first round, but much better than the second. I still have some work to do, but that was an improvement.
I cooled down with a 500m row.
Tuesday, December 8, 2009
Bench Press Day
Decided to give my back a rest today and lay on the flat bench with a series of heavy benches, in hopes of reaching a 1RM PR.
I started off with the warm-up as usual - skipping the pull-ups because someone was using the pulley devices at the pull-up station. So my warm-up went as follows:
1/2 mile run: 4:31
20 sit-ups
20 push-ups
20 squats
10 dips
10x135# bench press
I then moved into the main event - starting at 205#. I decided to start here and do an amount of reps that didn't bring me to failure, but gave me a good workout on each weight that I completed.
At 205# I did 5 repetitions.
I followed this by hanging off the chin-up bar to stretch my back muscles and decided to do a pull-up. I decided after each set on the bench I would do pull-ups - more than the previous set, but certainly not to failure.
I moved the bar to 225# and completed 3 repetitions, followed by 2 pull-ups.
I moved up to 245# - unsure whether I would be able to do 2 repetitions, as I had never done 2 reps at this weight before. But I pushed it out, feeling pretty confident after the first rep. I followed this with 3 pull-ups.
I decided to make a daring jump to above my 1RM PR of 260 and jumped to 265#. Of course, I didn't have a spotter, as usual and I was using a free weight bar, so I knew I had to be careful.
I pushed the bar off the rack and extended my arms all the way. I could tell pushing it off the rack that this would be a challenge. I brought the weight down and must admit that I changed my mind before getting all the way down - I probably had between 1-2 inches of clearance on my chest before I started pushing the bar up. Other than the less than full range of motion, I did get this repetition out. Next time around I'll working on getting my chest before pushing off. Until then, I think I will start doing some supplemental bench work after the WOD - perhaps in the 185-225 range, depending on how drained the WOD has made me.
After my 265, I did 5 pull-ups and then un-racked all but 135# and did 10 thrusters to finish off the workout.
I started off with the warm-up as usual - skipping the pull-ups because someone was using the pulley devices at the pull-up station. So my warm-up went as follows:
1/2 mile run: 4:31
20 sit-ups
20 push-ups
20 squats
10 dips
10x135# bench press
I then moved into the main event - starting at 205#. I decided to start here and do an amount of reps that didn't bring me to failure, but gave me a good workout on each weight that I completed.
At 205# I did 5 repetitions.
I followed this by hanging off the chin-up bar to stretch my back muscles and decided to do a pull-up. I decided after each set on the bench I would do pull-ups - more than the previous set, but certainly not to failure.
I moved the bar to 225# and completed 3 repetitions, followed by 2 pull-ups.
I moved up to 245# - unsure whether I would be able to do 2 repetitions, as I had never done 2 reps at this weight before. But I pushed it out, feeling pretty confident after the first rep. I followed this with 3 pull-ups.
I decided to make a daring jump to above my 1RM PR of 260 and jumped to 265#. Of course, I didn't have a spotter, as usual and I was using a free weight bar, so I knew I had to be careful.
I pushed the bar off the rack and extended my arms all the way. I could tell pushing it off the rack that this would be a challenge. I brought the weight down and must admit that I changed my mind before getting all the way down - I probably had between 1-2 inches of clearance on my chest before I started pushing the bar up. Other than the less than full range of motion, I did get this repetition out. Next time around I'll working on getting my chest before pushing off. Until then, I think I will start doing some supplemental bench work after the WOD - perhaps in the 185-225 range, depending on how drained the WOD has made me.
After my 265, I did 5 pull-ups and then un-racked all but 135# and did 10 thrusters to finish off the workout.
Saturday, November 21, 2009
Meeting with Fran
Fran had come up in the WOD on the main site - and I was looking to improve my time. So I decided to take a whack.
The circumstances were not ideal, the gym that I was in (military gym) only had a nautilus assistance pull-up station for pull-ups. This didn't work out well - I held the assistance seat down with a dumbbell - but the positioning of all the bars and etc. only left room for a dead-hang pull - which meant no kipping.
I warmed up with:
1 mile run (9:44)
5 pull-ups
30 sit-ups
10 135# bench press
30 2x3# DB squats
10 dips
I then waited for my heart rate to come back down a bit and started in on Fran:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
I ended up finishing in 7:48 - slower than last time.
I'm upset - hate to make excuses, but I think it was caused by the inadequate pull-up station.
Afterwards I decided to work on my sit-ups:
10 20# decline sit-ups @ 45 degrees
10 decline sit-ups @ 45 degrees
AMRAP sit-ups in 2 minutes - 71
The 71 is good - my feet were anchored, so there was a better hold than if a person was holding my feet as in the APFT - but I still didn't make 100% reps - granted I was 1 Fran and a bunch of decline sit-ups in.
All-in-all, good workout.
The circumstances were not ideal, the gym that I was in (military gym) only had a nautilus assistance pull-up station for pull-ups. This didn't work out well - I held the assistance seat down with a dumbbell - but the positioning of all the bars and etc. only left room for a dead-hang pull - which meant no kipping.
I warmed up with:
1 mile run (9:44)
5 pull-ups
30 sit-ups
10 135# bench press
30 2x3# DB squats
10 dips
I then waited for my heart rate to come back down a bit and started in on Fran:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
I ended up finishing in 7:48 - slower than last time.
I'm upset - hate to make excuses, but I think it was caused by the inadequate pull-up station.
Afterwards I decided to work on my sit-ups:
10 20# decline sit-ups @ 45 degrees
10 decline sit-ups @ 45 degrees
AMRAP sit-ups in 2 minutes - 71
The 71 is good - my feet were anchored, so there was a better hold than if a person was holding my feet as in the APFT - but I still didn't make 100% reps - granted I was 1 Fran and a bunch of decline sit-ups in.
All-in-all, good workout.
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