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  • Pocket snatch
    3:3:3:3:3 (could you also write that as 3x5? or is it 5x3?)
    Went up to 35 lbs, but wrists started hurting. I gotta brag: it was a new (to me) coach and he said my form was really good and kept asking if I'd done the pocket snatch before (nope).

    WOD "Pat"
    12 minute AMRAP of:
    32 reps of overhead squat - 25 lbs, lots of breaks to massage my wrists
    32 reps of burpee (bar facing) - I got through 30
    32 reps of russian twist with slam ball - none
    Depression Lies

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    • Originally posted by miata View Post
      Hmm. The one I ordered from Amazon for personal use was 45 pounds. I just assumed they all were. Now I'll have to check, but I've lifted 330 (or 340?) for 3 reps in the past -- and wasn't near that hard.
      I once weighed one at my old gym (they had an old school scale in the weight room) and it was in the 55 lb range. When I did a quick Google shopping search the first one I pulled up said 57. So perhaps there are different ones of different weights out there? When you say yours is 45lbs, did you weigh it, or is that what it was listed at (if the latter, seller could have made the assumption I'm sure a lot of us do at first)?

      Comment


      • Press:
        70 x 5
        80x 5
        90 x 5
        80 x 5
        70 x 5

        Deadlift: 95 x 5/5/5/5
        (First time deadlifting in months. I had been doing straight legged which is how I hurt my back a few weeks ago. Going back to regular and I'll just wait for the 1 platform the gym has. My lower back felt pretty sore on these, but it felt better on the last 2 sets, not worse so I feel like that is a good sign. Stinks to have to start back so low, but I want to be very cautious working back up in weight)

        Close grip bench: 95 x 10/10/8

        Back raises: BW x 10/10/10

        Wide grip pullups: BW x 5/5/5

        Sent from my SCH-I535 using Marks Daily Apple Forum mobile app

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        • Squats: 5x65, 5x75, 5x85

          Press:
          5x37.5
          5x42,5
          6x50

          10,10,6 @ 37,5kg

          Deadlift:
          5x85
          5x97.5
          7x110
          6x85.5

          Deadhang: 51 seconds, 20 seconds.

          Reverse curls with olympic bar: 8,10,13 (don't ask me why I could do more every set...?)

          Comment


          • 2 mile mtb ride in snow and ice before fork blew up then turned into 4 mile hike a bike
            You'll never see the light if you're in someone else's shadow, or said another way, life is like a dog sled team, if you're not the lead dog, the scenery never changes

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            • Squats: 5x5 @ 190
              OHP: 5x5 @ 90
              Cable pull-down: 5x5 @ 130
              KB figure eight + twist: 4x20 @ 17.5

              Comment


              • Cable crossovers, push ups, lateral delt raises, and shoulder press. Sauna.

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                • Deads and Rows today.

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                  • Bastardized 5/3/1 cycle 6, week 2 (3/3/3), Workout A (Squat/Bench)

                    Another repeat from 4 weeks back,,.

                    5/3/1 programmed exercises (3/3/3 week):
                    • Squats - pyramid 3x170# 3x195# 3x220 3x195# 8x170#
                    • Bench press - pyramid 3x135# 3x155# 4x175# 3x155# 12x135#

                    8/6/3 programmed exercises (5/5/5 week):
                    • Hammer rows - 5x175# 5x200# 8x215# 175# 20 sec rest pause (16x, 6x, 5x)

                    Other exercises
                    • Dumbbell inclines drop sets 10x50#-10x35#, 10x50#-10x35#, 8x50#-5x35#-8x25#
                    Last edited by miata; 12-08-2014, 09:11 PM.

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                    • Bench Press:

                      115 x 3
                      130 x 3
                      145 x 5
                      130 x 3
                      115 x 10

                      Pull-Ups: BW+15 x 5/5/3

                      Dips: BW x 10/10/7

                      I am pretty happy with this workout considering crappy sleep the last few nights, work is crazy getting everything done before the end of the semester, and a killer headache all afternoon.

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                      • 3000m row warm up

                        Worked up to a heavy back squat then did a % of that for 100 reps. Ended up being 10x10 @ 195 (10lbs more then last week).


                        Sent from my iPhone using Marks Daily Apple Forum

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                        • Yesterdays workout:

                          Squat:
                          3x70kg
                          3x80kg
                          6x90kg

                          3x95kg
                          3x100kg

                          50@70kg: 10, 10, 10, 8, 7, 5

                          Comment


                          • Yesterday:

                            Dumbell snatch
                            Managed 25 lbs, left side still feels so much weaker than right so I tried to do extra there.

                            Worked up to max effort snatch
                            45 lbs
                            I think previously, I did 35, so that's an improvement. I had trouble catching it in a squat and making it back up. My overhead squat is not very strong and I kept hyper-extending my upper back. The new coach showed me how to practice balancing, by using a PVC pipe and dropping into a squat from a standing position, while pushing the bar up over my head. I'll definitely practice that before we do the snatch again.

                            WOD was a 10 rounds of
                            20 sec burpees
                            10 sec rest
                            I did 35 burpees (started off with 4 in each set, then did mostly 3 for the rest)

                            I feel like I'm starting to recover faster from the workouts. I am either going Thursday or Friday morning this week, or both. 5:30 AM class and I don't have to be at work until 8 =\ Not sure what I'll do with that time!
                            Depression Lies

                            Comment


                            • Yesterdays workout:

                              Squat:
                              3x70kg
                              3x80kg
                              6x90kg

                              3x95kg
                              3x100kg

                              50@70kg: 10, 10, 10, 8, 7, 5

                              Comment


                              • Squat: 5x5 @ 195
                                BB Row: 5x5 @ 105
                                Incline Press: 5x5 @ 120
                                Deadlift: 1x5 @ 185

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