10.29.10 Shoulder Press. metcon: pullups, burpees, & hill run 10.28.10 Tactical Strength Challenge!

10.29.10
Worked out with my buddy Alex Cardiasmenos so it was a good night!

Shoulder press: 65x5, 75x5, 95x5, 105x5, 110x5

3 RFT:
15 pullups
15 burpees
1 chateau ct hill run.
9:32
Nothing hard/heavy in this and did the pullups and burpees unbroken, just a good lung burner.  I was going to do the pullups as C2B but when Alex did it with a respectable 10:15 first (even though he's out of cardio shape for him) I decided I needed to try to beat him with regular pullups.  Maybe I should have tried to beat him with c2b but that's a good mini-goal to strive for in the future.

10.28.10

Did the tactical strength challenge today! Joe's idea for all of us to try this November.  I'll try it again sometime in late Novemeber.  Great fun!

Deadlift:
1: 320#
2: 335#
3: 350#

deadhang Pullups:
15

24k Kettlebell Snatch in 5 minutes:
75
Total score: 76
(((325/440) + (15/20) + (75/100))/3 )*100 = 76

Thoughts on the challenge:
-Joe suggested we try a different kind of challenge each month and this was a great one to start off with rather than creating one ourselves which we all love to do!  Joe, Jerrod, Lisa, Amanda, and Jake will be the competitors, although Jake is too tweaked right now to be able to do this much upper body work this month.  Next month we'll do something that is all or predominantly lower body so he can join in the fun!

-Definitely room to improve on the snatches.  I have pretty sloppy form and don't drop under the weight much so I know I can get to 90.  I hope to have close to 100 by the end of Novemeber!
-On the deadlift I was not at my max even though it was a 20# pr!  The bar came up pretty quickly so I think I have about 20# more in me. 
-The pullups were interesting since the standard is a COMPLETE deadhang with NO kipping at all.  Joe correctly called one rep no good because I slightly kipped using my shoulders (and maybe my hips some too).  Also with the full range of motion being touching your neck or chest at the top it takes a bit more out of you too.  Interesting.  Certainly makes it a straightforward standard to judge.
-Fun stuff!!!  Below is the video of me.  Also, Bergen is included in the video, and he is just learning the movements so did lighter snatches and we weren't strict on his pullup form. Also included is my 10# pr on the clean and Jerk at 195# and some nice failures at 200#.  Once I get to 175# and higher I can't clean it...I just go into a power clean. Got to work on that since I'm easily getting it high enough on the pull!!

http://www.youtube.com/profile?user=axlebear1#p/u/0/-XE3IgZW3UU

Joe mistakenly didn't include my pullups on the first video.  The interesting thing is that not only is my 10th rep no good, but Jerrod pointed out the first 5 are not true deadhangs either. Questionable. Good thing I'm doing this TSC again!  Here they are ... http://www.youtube.com/watch?v=bG17_0zgQjc 

6.12.10-6.17.10

I've missed posting for the last week:

Saturday 6.12.10 I chopped wood for about 1.5 hours...split some big stumps! Chopping wood with double-headed axes should be a regular part of every man's life!!

Sunday 6.13.10 This morning at the camp I did: 3RFT run 600m(ish), 30 rock jumps (like box jumps but on a 20ish" rock, 15 pushups: 11:42.

Monday 6.14.10
warmup: included 2x3 HSPU to 1 45# plate
deadlift: 205x5, 225x5, 255x5, 275x5
mini angie
50 pullups
50 pushups
50 situps
50 squats
10:39

The pushups took over 5 minutes because I suck at them and also did pushups in my workout yesterday. Pullups were fine but not great...my grip was shot after doing all that axe-swinging on the weekend. I just couldn't hold onto the bar!

6.17.10
Today I needed to be quick so I made up a silly more like stupid or maybe retarded but kinda fun workout on the fly as I was warming up since I wussed out of running (or at least I told myself that my nagging knee pain would not like running down chateau ct which may be wisdom)

8 min amprap:
Started w/ 7 ring dips, 3 HSPU to a block o' wood
did amrap snatch 95#: 11
Min 2: 5 ring dips 2 HSPU (realizing the dips and HSPU were too ambitious and that I was doing an awful lot of pressing in this workout and realized I wouldn't be able to keep up the snatches for 10 minutes so I alternated w/ push jerks)
push jerks 95#: 11
Min 4: 5 dips, 1 HSPU, one 5 sec handstand hold (failed 3 HSPU attempts)
snatch 95#: 2
Min 6: 5 dips, 10 sec Handstand hold
push jerks 95#: 7
finished at 8 minutes...crapped out on the 10 minute workout. Bah.

6.5.10 DL & OHS

WU: 2 rounds: 5 pullups, 5 burpees, 15 mountain climbers, 10 cossack squats, 4 HSPU to a 45# plate (PR)
Deadlift: 8x135, 5x185, 5x205, 5x225, 3x5 255

Cash in: 2 min AMRAP Snatch 75#: 22 (going for sharp form, not sloppy)

Metcon: 12 minutes: Rounds of Run 200m, AMRAP Overhead Squat 95# (1st round) 85# all other rounds: 9, 6, 9, 12, 6, 8

Cash out: 2 min AMRAP Wall ball 20#: 49

Felt good! Could have done more on the DL, last week did 5x 255 then 5x275, but watching my form when I did 255 today Joe said I should stay at 255# and do sets across. But after doing the sets across we realized that not keeping my back set was more of a concentration thing than a form breakdown due to heavy weight. Gotta keep focusing on resetting my back and holding it for every rep!