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Post by Boris on Dec 16, 2005 17:50:04 GMT -5
Friday, December 16 - BP & Auxiliary BP: bar x 10-20, 135 x 6 x 3sets, 135lbs x 20 72lb KB Two-Handed Swing: x10 x 2sets, x20 72lb KB One-handed Swing: x10 x 4sets Military Press: 135 x 6 x 3sets
Really sore and tired today.
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Post by Boris on Dec 21, 2005 0:43:20 GMT -5
Tuesday, December 20, 2005 - SQ SQ: bar x 6, 135 x 3 x 2sets, 225 x 3*, 225 x 20 x 2sets*, 315lbs x 5*, 315lbs x 3*
Feel like I have a slight cold, but I'd give squats a go today. Didn't exactly go the way I'd hoped, but it was a good workout.
I'm getting pretty tired of the whole high rep, light weight thing... I'll be giving 225x35 another shot next week and that will be it. It's time to hit some heavy weights.
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Post by Boris on Dec 24, 2005 8:31:24 GMT -5
Friday, December 23 - "Fran" media.crossfit.com/cf-video/fran-greg_annie.wmv"Thrusters" (front SQ + push press): x21 (x15, x6) Pull-Ups: x21 (x8, x7, x6) "Thrusters": x15 (x10, x5) Pull-Ups: (x7, x4, x4) "Thrusters": x9 Pull-Ups: x3, x3, x2, x1 Total Time:20:53 I decided to do "Fran", since Anthony posted it as a challenge to the Wannabebig forum members: www.wannabebigforums.com/showthread.php?t=73048 I certainly wasn't trying to set any records, but I figured it'd be fun for a change. It was a change, but it wasn't much fun... For someone who absolutely loathes high-rep/endurance work, I think I did all right. If I planned on actually hitting a decent time with this, I'd definately be doing front squats and chins in my training more often than once in a blue moon. Oh, and I'd make sure not to eat that pound of baklava before doing it... I think I tweaked my vastus medialis and my elbows and wrists are definately feeling it today.
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Post by Boris on Dec 28, 2005 0:40:11 GMT -5
Monday, December 26, 2005 One Arm Press w. KB (53lbs): x6 x 6sets
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Post by Boris on Dec 28, 2005 19:46:55 GMT -5
OK, I GIVE UP!SQ: bar x 6 x 2sets, 135 x 6, 225 x 3*, 225 x 16*, 315 x 1*, 405 x 1* *=w. belt Headache, sore throat, and diarrhea. Somehow, I figured that wouldn't stop me from giving a decent effort, but it did... Oh well, I'm done w. high reps for a while. I accomplished what I set out to do - establish a good base of training before starting meet prep for a competition in March. Not making the goal of 35 reps is definately disappointing though. I'll probably try it again sometime this year. On a bright note, I decided to give 405 a ride. It's the first time w. 400+ on my back since I injured my hamstring and lower back in August. It was tough, but not bad considering it's my first heavy squat in over 4 months. Here's clips of my singles w. 315 and 405: media.putfile.com/315405
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Dec 29, 2005 18:30:41 GMT -5
what are thrusters?
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Post by Not logged in on Dec 30, 2005 0:39:05 GMT -5
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Dec 30, 2005 20:38:46 GMT -5
how many total are you supposed to be doing?
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Post by Boris on Dec 30, 2005 21:59:53 GMT -5
You start a stopwatch and do 21 "thrusters", 21 pull-ups, 15 thrusters, 15 pull-ups, 9 thrusters, and 9 pull-ups. You can split up the reps if you have to, but you have to finish one exercise's rep before starting the next one.
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