Burpee Challenge Day 59
Squat 5-5-5
245-255-265
Press 5-5-5
155-160-165 f 5th rep
Pull ups Day 1
12-16-12-12-15 (max)
Curls 3x8 40lbs db curls
walk the rack
Short sprints during lax
mwod (foam roll back, calf stretch, hip rotation work)
body: Really good nothing is sore today
sleep: 9hrs
nutrition: great
notes: Today I got a lot done and I am really happy with that. Building my squat back up I got all the sets with ease which is a good sign too. I was so close to another pr on press today but maybe I will switch to 5x3 to try and keep my progression going. I also started the 50pullups.com program today so we will be seeing how that works out. During practice today the trainer had me start to do some dynamic stuff and also short sprints to see how I felt. It felt really good and I had no pain for that. I am going to do that a few more times and hopefully try to get back to practicing on Friday.
About Me
- Drota16
- Just a former athlete trying to find the best training to stay athletic for life. Certified Strength and Conditioning Specialist
Monday, March 7, 2011
Sunday, March 6, 2011
Bench, Alt, Tabata, Ghds,BE
burpee challenge day 58
Bench 5-5-5
225-235-245pr
Alt. Tabata
155lb Power Clean/ Double Under
PC:10,5,4,4,4,4,4,4
DU:22,16,17,14,11,14,13,10
3x20 ghds
3x20 be
mwod (unglueing back and chest)
body:shoulders are sore
sleep: not very good
nutrition: ok had some junk today
notes: Last night I went out and had fun and didnt get much sleep but I still wanted to get in a workout today. I decided bench was a good lift to do and this wod was the perfect one it felt awesome. I continue to pr in bench with out even struggling which is awesome. I spent some time today unglueing my chest and back because they both have been killing me. Tomorrow I am going to get back on my program because I miss having a program that I can follow and not have to go day to day. Also tomorrow I am starting the 50pullups.com program for pull ups since a lot of people have seen great results from it. Going to get to bed early tonight to make sure that I am recovered and ready for the week ahead.
Bench 5-5-5
225-235-245pr
Alt. Tabata
155lb Power Clean/ Double Under
PC:10,5,4,4,4,4,4,4
DU:22,16,17,14,11,14,13,10
3x20 ghds
3x20 be
mwod (unglueing back and chest)
body:shoulders are sore
sleep: not very good
nutrition: ok had some junk today
notes: Last night I went out and had fun and didnt get much sleep but I still wanted to get in a workout today. I decided bench was a good lift to do and this wod was the perfect one it felt awesome. I continue to pr in bench with out even struggling which is awesome. I spent some time today unglueing my chest and back because they both have been killing me. Tomorrow I am going to get back on my program because I miss having a program that I can follow and not have to go day to day. Also tomorrow I am starting the 50pullups.com program for pull ups since a lot of people have seen great results from it. Going to get to bed early tonight to make sure that I am recovered and ready for the week ahead.
3/5/11
burpee challenge day 57
50 burpees for time:
1:24.9 pr
body:good
sleep: 8hrs
nutrition: had some junk and drank
notes: Today I had a really busy day because we had a lax game and a tailgate so I did not really have the time to hit the gym and I also felt like I needed the rest day. I wanted to test my 50 burpee time to see if I could pr and I did.
50 burpees for time:
1:24.9 pr
body:good
sleep: 8hrs
nutrition: had some junk and drank
notes: Today I had a really busy day because we had a lax game and a tailgate so I did not really have the time to hit the gym and I also felt like I needed the rest day. I wanted to test my 50 burpee time to see if I could pr and I did.
Friday, March 4, 2011
Snatch Work, Randy, Curls
Burpee Challenge day 56
Light Snatches 3-3-3
95-115-135
Randy
75 power snatches 75lbs for time
5:38 pr
3x8 curls 40lbs db
walk the rack
mwod shoulders and neck
Body: shoulders sore
sleep: 8hrs
nutrition:good
notes: Today I decided that I wanted to work on some snatches so I went light. I then thought randy would be a good wod to hit right after it and it was. Thought I would do better on it but I couldnt get a good grip on the bar after my forearms got tired. That was definitely a factor that held me back and I need to work on. Tomorrow I am going to probably just do a good wod and then rest on Sunday.
Light Snatches 3-3-3
95-115-135
Randy
75 power snatches 75lbs for time
5:38 pr
3x8 curls 40lbs db
walk the rack
mwod shoulders and neck
Body: shoulders sore
sleep: 8hrs
nutrition:good
notes: Today I decided that I wanted to work on some snatches so I went light. I then thought randy would be a good wod to hit right after it and it was. Thought I would do better on it but I couldnt get a good grip on the bar after my forearms got tired. That was definitely a factor that held me back and I need to work on. Tomorrow I am going to probably just do a good wod and then rest on Sunday.
Thursday, March 3, 2011
So this is why I hate rowing...
burpee challenge day 55
Squat 5-5-5 (light)
215-225-245
Bench 5-5-5
215-225-235pr
Row
3x (250m, 500m, 750m)
rest as long as the last one takes between each one
body: good
sleep:9.5hrs
nutrition:good (had beans and cheese)
notes: Today I wanted to get back on squatting so I decided to do it but go really light. It felt really good to get back to my favorite lift. I pr'ed on my bench with ease so I am really pumped about that I think I probably have another 10lbs or so. The rowing workout is just like the running workout I did over the summer except with rowing obviously. It was brutal and was exactly what I was looking for. I am not a good rower to begin with and by the second round I was started to gas out hard on the intervals. Tomorrow I think I am going to find a wod to do and maybe some other stuff we will see how it goes.
Squat 5-5-5 (light)
215-225-245
Bench 5-5-5
215-225-235pr
Row
3x (250m, 500m, 750m)
rest as long as the last one takes between each one
body: good
sleep:9.5hrs
nutrition:good (had beans and cheese)
notes: Today I wanted to get back on squatting so I decided to do it but go really light. It felt really good to get back to my favorite lift. I pr'ed on my bench with ease so I am really pumped about that I think I probably have another 10lbs or so. The rowing workout is just like the running workout I did over the summer except with rowing obviously. It was brutal and was exactly what I was looking for. I am not a good rower to begin with and by the second round I was started to gas out hard on the intervals. Tomorrow I think I am going to find a wod to do and maybe some other stuff we will see how it goes.
Wednesday, March 2, 2011
rest day
burpee challenge day 54
mwod hamstrings
body: sholders sore
sleep:8hrs
nutrition:good
notes: Good rest day going to get some light squats in tomorrow along with some bench and maybe some other things.
mwod hamstrings
body: sholders sore
sleep:8hrs
nutrition:good
notes: Good rest day going to get some light squats in tomorrow along with some bench and maybe some other things.
Tuesday, March 1, 2011
wod
burpee challenge day 53
5rds for time:
40 double unders
30 box jumps 24"
20 db swings 55lbs
18:07
mwod (hip/calves)
body:lats shoulders and quads are sore
sleep:8hrs
nutrition:good
notes: Today I wanted to get an absolute gasser in and I did just that. This was a really good wod and it helped me work on double unders when I am completely gassed. I also did a mwod today I am going to get back on that because when I was doing them before I was not getting injured at all and as soon as I stop I get injured.....Who would have thought? Also they had me test my running today and that did not go well because it hurts still a good amount. Probably another 2 weeks maybe 3 until I get back to playing. Which leads to my next subject of what I am going to do next year. I still have no idea but if I do decide not to play lacrosse anymore I am going to go to springfield hopefully. It is a huge choice that has been going back and forth in my head for a while and I keep going back and forth.
5rds for time:
40 double unders
30 box jumps 24"
20 db swings 55lbs
18:07
mwod (hip/calves)
body:lats shoulders and quads are sore
sleep:8hrs
nutrition:good
notes: Today I wanted to get an absolute gasser in and I did just that. This was a really good wod and it helped me work on double unders when I am completely gassed. I also did a mwod today I am going to get back on that because when I was doing them before I was not getting injured at all and as soon as I stop I get injured.....Who would have thought? Also they had me test my running today and that did not go well because it hurts still a good amount. Probably another 2 weeks maybe 3 until I get back to playing. Which leads to my next subject of what I am going to do next year. I still have no idea but if I do decide not to play lacrosse anymore I am going to go to springfield hopefully. It is a huge choice that has been going back and forth in my head for a while and I keep going back and forth.
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