WOD 090602

ME Back Squat

Warmups
98x5, 132x5, 176x3, 196x2

Work sets
222, 232, 242, 252

Rest~7 minutes

5 rounds

5 deadlifts 232#
8 burpees

time: 4:59

Just read an article in the Performance Menu about relative scaling. I thought it was great and I thought I would try it. First workout felt great, I finally felt like I was hitting that glycolytic pathway. My max squat was kind of low, but I haven't tried to max yet this year and I didn't have a spotter to help me if I got stuck in the bottom. I'm gonna keep this up and see where it takes me.

My Garage Gym

I have started building my garage gym. So far my equipment is as follows:

2-20kg bumpers
4-15kg bumpers
4-10kg bumpers
2-45# bumpers
2-10# bumpers
235# in Iron plates
1-20kg York bar
1-York Squat/Press stand
1-Flat bench
1-set rings
1-jump rope
1-stall mat
1-16kg Kettlebell
1-12kg Kettlebell
2-35# Dumbbells

I think I am pretty close to having all I need.
I still need to build my lifting platform, a pull up bar, a 12 and 20 inch plyo-box, and maybe a pulling sled. I am trying to build some of these this weekend and I'll test drive my elements program on myself and maybe someone else.

400 m run at my garage gym

Here's a map of 400 m track to be run at my gym

WOD 090518

Hang Power Clean
88#x5, 98#x5, 108#x5, 120#x3,130#x3, 140#x3

21-15-9
Push Press 98#
Burpees

Time: 8:55

something short and fun

Just did a short little metcon as active rest.

Friday 040309

5 rounds

10 ring rows
10 pushups

4:17

Fun little burner. Should have been faster but oh well I'm out of shape.

Thursday, 090402

Snatch: 50kgx1x2, 55kgx1x3
Clean & Jerk: 70kg x1x5
RDL: 80kgx10x3
Situps: 3x15

I finally got my program squared away. The workout I did today is the A workout.
The B workout will be:

Front Squat: 3x5
Press(or Push Press): 3x5
Deadlift: 1x5

Each workout will use linear progression; i.e. I will add weight to every exercise, every workout. Today's is the starting weights for the A workout.

WOD 081206

Ok so this whole unbalanced work schedule is messing with trying to get this program going. Today I decided what the hell I'll do

Snatch 1, 1, 1, 1, 1,

130#, 135#,140#, 145#, 150#(PR), 155(Fail)

I am happy about the PR but pissed about the 155 attempts. I had it in the bottom position but just couldn't hold it overhead. Maybe I was just fatigued. Then I did

50 Burpees

3:15