Time: 5:15 a.m.
Burgener Warm-up (Snatch)
Hang Power Snatch
5-5-5-3-3-3
Rest several minutes.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute . . . continuing as long as you are able.
Use as many sets each minute as needed.
Compare to 11/06/08.
KileyMax rounds in 3 min of:
3 Push-ups
6 Box jumps
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Record rounds completed for each of the 5 cycles. Since your watch is similar to mine, I think you can set 2 different repeating intervals (a 3 minute interval and a 1 minute interval).
This is a modification of "The Chief." Regular push-ups (no knees) - chest to floor.
Posts
7 comments:
Okay this should be me.
Phil, how about this one for me?
Something with NO double unders as the rope is broken...but...squats, push ups, box jumps? Maybe 100 of each?
Done. Check out the post.
Oooooo, I'm excited! Thanks! This is perfect for tomorrow. I...am...so...ex...cited.
Oh, and I beat my poor self up so bad on the double under practice. I took pics it was so bad. One on my actual (very bony) elbow is wicked but the pics don't do it justice. Anyway, while I was disappointed when the rope busted...I also wasn't. =)
The "box" comes up to the bottom of my knee, however high that is. I did jumps for the first two rounds, then step ups due to knee discomfort. Full push ups.
Round 1: 4 rounds
Round 2: 3 rounds + PUs and Jumps
Round 3: 4 rounds
Round 4: 4 rounds + PUs
Round 5: 4 rounds + PUs
Total : 19 rounds
Now I'm planning to run 3. My calves are not excited. But the rest of me is.
Also, good luck tomorrow Phil and the rest of the CHS girls b-ball team! Which makes it sounds like Phil's ON the team, but you meant what I knew...=)
Hang Power Snatch, 5-5-5-3-3-3
95-5
115-5
125-5
135-3
140-1
140-miss
Continuously running clock pull-ups
14 minutes + 3 pull-ups
On that 15th round, I grabbed the bar just a bit higher up than I should have. It wasn't comfortable, but I was going to do sets of 3 for that round, so I dropped off the bar after the first 3 reps . . . and discovered that I had torn my hand quite nicely. Photo to follow.
Definitely could have gotten more pull-ups, but I didn't have time to tape my hand and get back on the bar, so I called it quits for the day.
Moral of the story - don't program an explosive pulling lift (snatch) on the same day that one also plans to do a lot of pull-ups. Dumb.
Also, hitting 140 in the hang power snatch was a PR for me. My previous PR was 135 (full snatch), and I hit that for 3 reps today in the HP snatch.
HP Snatch should have lower numbers than a full snatch since you have to get the weight higher (you're catching it in a partial squat instead of a full squat).This goes to show one of two things:
1. Receiving the bar in a full squat is a weakness of mine. The culprit would probably be my core or shoulder girdle.
2. I have gotten stronger, so if I did a full snatch within the next week or so, those numbers would be even better than my HP snatch numbers.
While I have gotten stronger and dearly wish it was case #2, I strongly suspect that case #1 is much closer to the truth. Something to work on . . . snatch balance here I come.
I also recorded myself a few times today - nothing surprising, but it was instructional nonetheless. I bend my arms too soon in the snatch, and I think I might not be reaching full hip extension. I suspected both (especially the arms), but it was good to have some confirmation.
Also, "See You Again" was playing in the background. Go Miley.
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