The latest word

A couple of workouts to update this with.

9/18/07
I tried my own WOD: Hang Clean & Jerk for 15-10-5 reps, for load.

15 reps @ 70 lbs: Broken sets 8, 7

10 reps @ 95 lbs: Broken sets 4, 4, 2

5 reps @ 95 lbs: 5 unbroken

My goal with this workout is to get no more than two sets at each load, work that down to one unbroken set, then increase the load. So next time reduce the 10-rep load to 85 lbs and increase the 5 rep load to 105. On the 15 rep load, go for at least 9 reps in the first set.

9/20/07
Tried the same workout that I did on 8/30: Set the stopwatch running and in the first minute did 1 lat pulldown (120 lbs on Medina's machine) and one bench dip. In the second minute did two each. Continued until I could not complete the required reps in a minute, which came at 8 reps each. (That is, completed 8, could not complete 9.) Stopped clock at 8:56.

Topped out at the same number of reps as last time, but handled more weight on pulldowns. Limiting factor is the dips: I completed 9 pulldows unbroken, but couldn't finish 9 dips. Need to strengthen pecs & triceps.

Interesting Progression

Military Press 4x1 95, 105, 105, 115

Push Press 4x3 115, 125, 125, 125

Push Jerk 4x5 125, 125, 125, 125

Catching Up

A couple of workouts that I'm just getting to record:

9/4/07: 4 rounds for time
400m
15 Overhead Squats @ 60lbs (2 30# Dumbbells)

Time: 22:50

Good workout. Avgd ~3.5mph on treadmill, almost 3 mph overall. Pulse reached 160 by the end (stayed mainly around 154-158). Max for me should be 173, so 160 is 90%. Probably pushed about as hard as was good for me.

9/6: For time
14-10-6 reps each of
95lb clean
Bench dip

Time: 8:22