Snatch
Max
Clean and Jerk
Max
Max rep push-ups
Max rep KTE
Kiley:
MS Bike Ride - Omaha to Lincoln...and Beyond!
66, 88, or 100 miles (I hope to get the century done)
Kiley during "Linda"
07/05/10
Saturday 07/10/10
Phil:
Snatch
Max
Clean and Jerk
Max
Max rep push-ups
Max rep KTE
Kiley:
MS Bike Ride - Omaha to Lincoln...and Beyond!
66, 88, or 100 miles (I hope to get the century done)
Snatch
Max
Clean and Jerk
Max
Max rep push-ups
Max rep KTE
Kiley:
MS Bike Ride - Omaha to Lincoln...and Beyond!
66, 88, or 100 miles (I hope to get the century done)
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6 comments:
On vacation in Portola, CA (elev. 4800')
Yesterday's WOD: 7RFT of: 7 pull-ups (on a 2x6 in barn), 7 squats, 7 burpees.
Time: 6:17 (all pulls unbroken -wore gloves)
Todays WOD:
Run 350m, 30 box jump (28" picnic table), 30 push-ups, 30 sit-ups (unanchored), Run 350m, 20 box, push, sit, run, 350m, 10 box, push, sit, run 350m
Time: 12:39.
(modified from one Phil wrote)
The elevation is more of a factor than I thought - especially on the runs - my lungs were burning, add to that my allergies are wicked bad here and it makes for a good time. Need to find some heavy objects to lift tomorrow, the met-con/bw stuff is getting old.
Squat
45 x 5
135 x 5
255 x 5
---------
310 x 5
310 x 5
310 x 4
Press
45 x 5
75 x 5
95 x 5
---------
120 x 5
120 x 4
120 x 4
No shoulder pain. Glorious.
Deadlift
135 x 5
225 x 5
295 x 5
---------
325 x 3
Fat bar. Smooth knurling. Having issues keeping my hook grip locked in.
Later that same day:
AMRAP 15
110# Push Jerk - 5
30" Box Jump - 7
12 rounds + 5 + 1
Subbed 24" box jump with 9.167 reps per round in order to do the same amount of work as if I had a 30" box available.
(Yes I know, that was very engi-nerdy of me.)
Loved it. This was a fun WOD.
Biked 100 miles.
Ride time: 7:11:13
Total time: Around 9.5 hours.
This was my first century ride. I liked it up til about...80 miles. Then I didn't so much, but I was excited to get it under my belt.
I have another chance for a century on RAGBRAI in two weeks.
Time for some major catching up on posting . . .
This was an excellent lifting day.
Snatch max
165-1
180-f
185-f
180-1 (PR)
185-f
185-1 (PR)
This was the end of my 9 week program with Dutch, and increasing my snatch from 155 to 185 was the goal. I was pretty ecstatic to hit that weight.
Clean and Jerk max
205-1
215-1 (ties PR)
225-1 (PR)
235-1 (PR, also a clean PR and jerk PR)
245-f (clean)
245-f (jerk, but it was a clean PR)
With shoulder issues over most of those 9 weeks, I had never gone higher than 215, so hitting 235 was a major surprise, and cleaning 245 was even more so. Again - ecstatic.
Max push-ups
55 - that was pretty lousy.
185# snatch.
Dang.
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