#db curls

[supercalifragipopculturevomit]

Dinosaurier (2009) Daniel Brühl as Tobias Hardmann

[tales-from-the-roof]

workout, 07.06.2015

Saw this workout last night and was psyched all day to do it. Fav movement and all.

A: Squat clean, heavy single

230# -- NEW PR. AND ON VIDEO. IT’S REAL, GUYS. Actually, I guess I wasn’t THAT super psyched. Or didn’t want to see that way. Jimmy had just PRed his by something like 30#, so a 5# PR just didn’t seem that impressive. Plus, I’d gotten 225# back in April or such, so it wasn’t such a stretch to think I could do this. Still, a good milestone to get under my belt. 

B: Squat clean tester

30 squat cleans (185#) for time

11:43 Rx -- I was a little nervous about this one. I looked up how I did the last time (14:21 Rx), and thought that might be a stretch for today. Didn’t really eat (only a donut and a piece of stale-ish angel food cake) all day, but I did have a cold coffee from Methodical (ugh I need to stop spending so much damn money on coffee) so I was kind of amped. But then I thought going heavy on the squat clean singles would wipe me out for this tester. Luckily, I guess I paced myself correctly and shaved off almost 3 minutes of time. And truly, I probably could have gone harder. I almost don’t even feel it now. Just a bit of tightness in my lower back, which is pretty much going to be unavoidable working at 80% of my max for this many reps. 

Afterwards:

Went home, got started on dinner, then got some accessory work in. I’m learning that if I don’t actually write about it, I don’t remember to do it in the future. Out of sight, out of mind, and all that. So, even if it is something as minor as DB curls, it helps to write it out.

DB curls

10 // 25#

10-10 // 30#

Russian KB swings (to eye level only)

50 // 53# -- Tried to do it all unbroken, but I wasn’t able to. Grip was a little toast from the curls, but I managed 35 unbroken + 15 unbroken. Good enough for me. Going to try and do these daily. They’re supposed to work wonders for your core. And hips. And everything.

[tales-from-the-roof]

workouts, 6.05 & 6.06.2015

6.05.2015

I was sleepy last night so I didn’t log this. But it was a good one. Just a hefty, long-ish metcon.

A: 2 rounds, for time

12 burpees

12 thrusters (95#)

12 burpees

12 power cleans (95#)

12 burpees

12 push jerks  (95#)

12 burpees

12 front squats  (95#)

17:06 Rx -- Burpees have got to be the most demoralizing thing ever. They just really test you, mentally. Especially when you start out with them, and they’re followed by thrusters. Just have to keep grindin’, keep movin’. Stopping just makes it worse. And man...it’s hearlly getting into the pits of summer. The humidity is up, and I’m just pouring sweat out of all my pores. It’s awful.

Even so, I’m very happy with how this went. Sub-20:00 was the goal, and that’s what I got, with room to spare.

6.06.2015

Crawled out of bed this morning and got to the gym at around 9:15am. Wanted to do some work with Jimmy, especially ‘cause we haven’t done any work for the Aiken competition in about a month.

A: 1-mile run, Z1

Untimed, just easy-easy. A leisurely warmup.

B: 8 minutes, AMRAP

5 rope climbs (from sitting to standing position--not a full rope climb)

40 ft sprint

20 wall balls (20#)

40 ft sprint back to tag in partner

5 -- We kind of messed this up. Did 20 wall balls, when in fact, we only have to do 10. That makes things easier, as I’m pretty sure we can go unbroken through those. It’ll mean at least 2 more rounds, though. And since we’re doing the scaled competition, we don’t have to do a full rope climb. We can sub in 5 climbs into standing position, starting with our butts on the ground. Unfortunately, I felt a little bit of that numbness/strain return in my right arm.

C: 10 minutes, AMRAP

4 squat cleans (135#)

8 DB push presses (40#)

14 + 10 -- We rested for maybe...30-40 minutes? And then went and did the second workout from that competition. Used the same strategy we tried last time, and we did even better this time around. The last time we did this, we got 13 + 2. So, almost two more rounds, and I definitely would have finished the 15th round had I not had to bail on one of those cleans--I was just two push presses away.

D: 5 minutes

30 sec AMRAP plyometric jumps overr a PVC pipe (24″)

30 sec rest

So I guess this was kind of set up as an EMOM? Or something? Kind of fun to try and max out the number of jumps you can do. I think I was pretty consistently in the 14-15 rep range, though I turned it up and got maybe...20ish? On the last set.

E: DB curls

15-15 // 15#

15 // 20# 

So, I’ve got to work these into my regular routine. Spoke with some of the coaches today and it seems that the numbness in my shoulder/elbow could be caused by tightness in my triceps--a muscular imbalance from never really using my biceps but constantly always pressing. 

[tales-from-the-roof]

workout, 1.23.2015

What a blah day. Honestly, didn't feel like going to CFR. Just wanted to do everything at my own pace today. Which was very lackadaisical. 

Ended up just doing a bunch of random shit at the Lofts.

Strict press

5 // 65#

5 // 85# 

5 // 95#

5-5 // 105#

Hammer curls

5-5-5-5-5 // 25#

In between sets of those presses. Mostly to counteract the significant amount of pushing I've been doing -- my elbow has been feeling weird. Thought maybe the complementary/opposite (there's gotta be a for real term for this) movement would do me some good.

18 minutes, AMRAP

5 pull ups

10 push ups

15 air squats

Every 4 minutes, row 150m

8 + 12 Rx (+ 600m rowed) -- This was the programmed WOD at CFR today. I guess I wasn't pushing too hard. Plus, the WOD had people running a lap around CFR which I was not about to do in the fucking rain. Anyways. The push ups got hard, but everything else was pretty manageable. Air squats...I just pop up. It literally feels like I'm springing up. Which is nice.

Overhead squat

7 // 45#

7 // 65#

5 // 85#

5-5 // 95#

From the rack. Learning to tweak my form. Keeping my torso more upright when I push press the bar up, learning how to sit down into the squat, learning to come down evenly on my left and right sides. Getting some strength and flexibility here and I'm feeling good about it.

GHD sit ups

10-10

Rope climbs

3 -- So these aren't actually full height. I don't care. I was just trying to figure out how to actually do the damn thing. My form is still rough, but I managed to get up and down without killing myself. I'll count that as a win in my book.