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Health & Fitness
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Old 11-17-2012, 05:36 PM   #1241
BreakMyWallet
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good strength workout today

hang squats: 3x3: 225/235/245
superset
straight arm plank saws: 3x10

back squats: 3x5: 315/325/345
superset
40" box jumps:3x10

DB incline press: 3x6: 80/85/90
superset
DB rows: 3x6: 110/120/125

pretty happy with the db inclines and back squats actually.

weighed in at 208 at the gym today
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Old 11-18-2012, 07:29 PM   #1242
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BRUTAL workout tonight.

snatch complex

30@ 95LB
30@115LB
30@135LB

60 43" box jumps

I did 5 box jumps every time i stopped with the snatch

so when i was at:

90LB: 10 snatches : 5 box jumps: 10 Snatches : 5 box jumps: 10 snatches: 5 box jumps

115LB: 10 snatches : 5 box jumps: 10 Snatches : 5 box jumps: 10 snatches: 5 box jumps

135LB: 5 snatches: 5 box jumps: 5 snatches: 5 box jumps: 5 snatches: 5 box jumps: 5 snatches: 5 box jumps: 5 snatches: 5 box jumps: 5 snatches: 5 box jumps:


core was on FIRE after. sweating buckets basically. you guys should give it a try.95-115lb were muscle snatches (front the ground) and when io would get tired, power snatch (from the ground)
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Old 11-18-2012, 07:34 PM   #1243
M3Inline6
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Quote:
Originally Posted by BreakMyWallet View Post
BRUTAL workout tonight.

snatch complex

30@ 95LB
30@115LB
30@135LB

60 43" box jumps

I did 5 box jumps every time i stopped with the snatch

so when i was at:

90LB: 10 snatches : 5 box jumps: 10 Snatches : 5 box jumps: 10 snatches: 5 box jumps

115LB: 10 snatches : 5 box jumps: 10 Snatches : 5 box jumps: 10 snatches: 5 box jumps

135LB: 5 snatches: 5 box jumps: 5 snatches: 5 box jumps: 5 snatches: 5 box jumps: 5 snatches: 5 box jumps: 5 snatches: 5 box jumps: 5 snatches: 5 box jumps:


core was on FIRE after. sweating buckets basically. you guys should give it a try.95-115lb were muscle snatches (front the ground) and when io would get tired, power snatch (from the ground)
Damn, that is brutal.
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Old 11-18-2012, 07:51 PM   #1244
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try it out dude!


and GLight, i didnt do the challenge because this was enough haha. tuesday or wed i will!
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Old 11-18-2012, 07:57 PM   #1245
M3Inline6
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try it out dude!


and GLight, i didnt do the challenge because this was enough haha. tuesday or wed i will!
I'm gonna pull out my old soccer shin guards. Nearly everybody I know ends up with nasty shin gouges from box jumps....or....missed box jumps rather (..a lot end up with stitches). LOL! My shins are already scarred up enough. I can't wait to try this snatch complex workout.
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Old 11-18-2012, 08:23 PM   #1246
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haha. i set it up higher so it basically forces me to jump high. i only fall when i try to speed through lower box jumps. i cought my foot on the second to last one tonight but it was fine i didnt stumble.

btw i did the jumps from a dead stop, not rolling into any of them.
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Old 11-19-2012, 12:07 AM   #1247
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Originally Posted by M3Inline6 View Post
I'm gonna pull out my old soccer shin guards. Nearly everybody I know ends up with nasty shin gouges from box jumps....or....missed box jumps rather (..a lot end up with stitches). LOL! My shins are already scarred up enough. I can't wait to try this snatch complex workout.
I land fully on the box and make sure I do them correctly each time...I'm also trying to get my vertical higher so that's why. I have never liked the "Jump as fast as you can and just nick the edge of the box" jumps
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Old 11-19-2012, 12:38 AM   #1248
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theres a purpose for both methods ^

both help with your vert
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Old 11-19-2012, 08:34 AM   #1249
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I'm scared of the snatch. Thankfully not the one that really matters in life lol
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Old 11-19-2012, 11:46 AM   #1250
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doing this tonight

3x5 Back Squat
3x5 Pause Front Squat
3x5 Press
3x5 Weighted Chin up

21-15-9 reps
105lb Push Press
53lb Kettlebell Goblet Squat
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Old 11-19-2012, 12:27 PM   #1251
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Saturday I did a reverse pyramid squat workout...

Warmups (no rest in between)

6x45lbs
6x95lbs
6x115lbs
6x135lbs
6x175lbs (80% of starting workset)

Rested 3 minutes then worksets:

4x225lbs (Felt heavy, stopped at 4 as my form was getting bad... was supposed to get between 6-8)
8x190lbs
12x160lbs

This took me 20 minutes, and I'm still incredibly sore... impressed with quality of workout in such a short time
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Old 11-19-2012, 12:34 PM   #1252
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Don't be scared of it solly!!!
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Old 11-19-2012, 01:05 PM   #1253
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Quote:
Originally Posted by dabears View Post
Saturday I did a reverse pyramid squat workout...

Warmups (no rest in between)

6x45lbs
6x95lbs
6x115lbs
6x135lbs
6x175lbs (80% of starting workset)

Rested 3 minutes then worksets:

4x225lbs (Felt heavy, stopped at 4 as my form was getting bad... was supposed to get between 6-8)
8x190lbs
12x160lbs

This took me 20 minutes, and I'm still incredibly sore... impressed with quality of workout in such a short time
I like this

Quote:
Originally Posted by BreakMyWallet View Post
Don't be scared of it solly!!!
I'm more concerned with form as this is probably one of the most technical lifts I'd ever perform. I need some coaching on this one I think.
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Old 11-19-2012, 01:26 PM   #1254
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Pull like a clean... Then pull more
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Old 11-19-2012, 08:07 PM   #1255
M3Inline6
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Pull like a clean... Then pull more
I need rubber weights damn it. I'm a bit apprehensive about practicing this at my gym.
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Old 11-19-2012, 08:41 PM   #1256
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just practice with the bar. i still have work to do with mine. i actually went to the gym to practice and ended up doing the whole workout. its hard to snatch it into a overhead squat for me. once i learn to drop under the bar ill be able to put on more weight.
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Old 11-20-2012, 11:20 AM   #1257
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doing the cf wod "grace" tonight

30 clean and jerks with 135lbs. My buddies better check my ass if my form starts getting sloppy.

No idea how long this will take me. I'm post liking turning it into clean and presses
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Old 11-20-2012, 12:35 PM   #1258
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My buddies better check my ass if my form starts getting sloppy.
this just made me lol at work for no reason

good luck with workout
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Old 11-20-2012, 01:51 PM   #1259
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just do 5 at a time, rest, 5 at a time, rest.
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Old 11-20-2012, 01:58 PM   #1260
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doing the cf wod "grace" tonight

30 clean and jerks with 135lbs. My buddies better check my ass if my form starts getting sloppy.

No idea how long this will take me. I'm post liking turning it into clean and presses
Assuming that weight will get heavy for you as you work through it, pacing is going to be extremely important for you. I would recommend you pic a frequency and do one rep every time.

The first time I did grace in a respectable time I think I set a metronome so that it was beeping every 9 or 10 seconds. It was easy at first but a struggle to keep up by rep 20 or so.

It helped me pace and get a better overall time now.

Best time time now is low 2s. I'm due for another attempt but I'm about to take a week off for the first time in a year.

Sent from my SCH-I535 using Bimmer App
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