Padkapow- shamrock20s log - Page 7 - Health and Fitness Forum

Power Clean 5x3 @ 215# (PR)
Cake walk. I was really happy with my 2nd pull- it felt like I could have pulled it to my eyebrows. Listening to Danzig will do that for ya.

Complete 9 rounds for time of:
5 DB Thrusters 50 lbs
5 Strict Chin Ups
5 Burpees

12:42 Rx. ****ing dirty again. The rest was the burpees and yea, those aren't usually rest periods.

Going to get some milk sleep like a baby then swim tomorrow. Endurance ftw.

Quote

09-07-2012 , 02:45 PM

#152

shamrock20

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Join Date: Jan 2006 Posts: 2,370

Swam 1900m today.
100m warm up
100x5
200x1
250x1
200x1
100x5
50m sprints x 3
50m warm down

Dead.

****ed around with the snatch which I haven't done in about 8 months. Going to post some videos for serious.

Made 150-150-160 probably have 165 but ran out of time. All from the hang.

So so so tired.

Quote

09-09-2012 , 11:00 AM

#153

shamrock20

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Strict Press 3x5 @ 157.5# (PR) Sheeeeit.
Squat 3x5 @ 220# EzPz. I kinda want to take a 10lb jump each time but for rehab sake I'm going to take it easy.

Proof! This is set 3- I started adding in the static hold on the last rep for ~10 sec a la Dan John.

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09-09-2012 , 11:13 AM

#154

shamrock20

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Snatch from the hang at 155# and 160#. I haven't snatched in over 8 months so I wonder how ****ty this is.

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09-12-2012 , 12:25 AM

#155

shamrock20

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Deadlift 5RM @ 400# (PR) So hard and absolutely wrecked me.

Max pull ups x 3
10-10-10.

I didn't have anything in the tank after the deadlift and just called it a day. I was supposed to do a fun looking barbell complex workout- first warm up set I dropped the bar and said **** it.

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09-16-2012 , 01:42 AM

#156

shamrock20

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Squat 3x5 @ 225#. Harder than I wanted but got it done.

Bench 3x5 @ 227.5# w fat bar (PR)

3RFT
10 ring pull ups strict
10 Power cleans @ 135#

6:37 RX

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09-16-2012 , 01:43 AM

#157

shamrock20

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Power clean 5x3 @ 217.5# (PR)
Crushed my collar bone on rep 2 of set 2 and was hurting the whole time on the catch. Made my work sets so I was happy about that.

10 min AMRAP
5 Strict pull ups
10 True push ups
20 Double unders.

7 rounds + 15 reps. Been hurting all week and its showing.

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09-16-2012 , 01:44 AM

#158

shamrock20

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Friday:
Pool day- swam some 100m and did a lot of technique work, butterfly is a **** hair. Looking forward to recovering and getting after it on Monday.

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09-17-2012 , 02:22 AM

#159

Xaston

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Join Date: Oct 2005 Posts: 4,529

So hard for me to not quote Jack Donnaghey's line from The Departed every time I see this thread exists.

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09-17-2012 , 02:28 AM

#160

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

:chathumb: on the DLs

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09-17-2012 , 11:37 AM

#161

shamrock20

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Join Date: Jan 2006 Posts: 2,370

Quote:

Originally Posted by Xaston

So hard for me to not quote Jack Donnaghey's line from The Departed every time I see this thread exists.

Lol

Quote:

Originally Posted by busto_in_hawaii

:chathumb: on the DLs

TY sir.

Squat 3x5 @ 230#. Feeling good and these were easy.

Off Season
Complete 5 rounds:
5 Reps Anyway Overhead - 185 lbs
Max Reps Dips
Post total dips to comments.

Couldn't do dips as my right shoulder is acting up. Subbed True Push ups. So basically a 5x5 push press @ 185# and max true push ups in the middle; rest as needed.

Made all the Push press and 15-12-11-10-15 for the push ups. Took about 20 min since I was in no rush.

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09-17-2012 , 11:38 AM

#162

shamrock20

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Saw there was no Strength WOD so I was confused til I saw.

Off-Season
Never Forget
Complete 3 rounds for time:
9 Power Cleans - 225 lbs
11 Handstand Push Ups
101 yard Shuttle Run
Post times to comments.

Completed this as Rx'd. Missed only 1 clean- took 19:05. I am ****ing exhausted.

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09-22-2012 , 07:20 AM

#163

shamrock20

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DL 5RM reset back to 365# for 5. Was going to try 405 but I was too smoked from Tuesday.

Every 30 seconds
Sprint 50 yards every 30 seconds for 8 minutes.
*Start the clock, sprint 50 yards every 30 seconds.
*Once you complete the sprint, you have the rest of the 30 seconds to rest.

Did 10 minutes rather than 8. Was pretty fun.

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09-22-2012 , 07:21 AM

#164

shamrock20

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Worked up to a 1RM Snatch.

Haven't snatched in ~6-7 months with full depth beyond ****ing around a week ago.

Made 180# I only have video of 175# which I'll put up.

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09-22-2012 , 07:22 AM

#165

shamrock20

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Friday:
Swam 2km.

Lot of sprint intervals mixed with 200m and my first ever 300m unbroken. I was dead after.

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09-23-2012 , 03:03 PM

#166

shamrock20

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Squat 3x5 @ 240#
Knee felt ****ty today but better after squatting

3x12 GHD sit up

Off-Season

As many rounds as possible in 15 minutes:
5 One Arm DB Power Snatches - 100 lbs
50 yard Farmers Walk with 100 lbs DBs
Post total rounds and loads used to comments.

Used 2pd kettlebell since that is the heaviest thing we have. Then 130# farmers walk handles. I hate farmers walks more than anything and phoned this in super hard.

6 rounds + 5 snatches.

This is from Thursdays snatch session 175# and I hit 180# after. Still coming forward on the jump so I need more technique work. Still pretty happy with this as its been a long time since I've done the movement.

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09-25-2012 , 12:31 PM

#167

shamrock20

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Deadlift 5RM @ 375#. Cake.

Knee is still bothering me so I'm going to treat this week as a deload. No conditioning cause **** it.

Quote

09-27-2012 , 11:24 PM

#168

shamrock20

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Starting to feel better

Squat 3x5 @ 245#. Pretty easy and my knee felt okish.

Bench Press 3x5 @ 230# w fat bar (PR)

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09-27-2012 , 11:25 PM

#169

shamrock20

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Join Date: Jan 2006 Posts: 2,370

Power Clean 5x3 @ 225# (PR)

Treat as a deload week still make PRs. Going to hit the pool today for some light conditioning work. 2 days off then back to the grind stone. Really excited to see what my CFFB total is.

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10-02-2012 , 09:44 PM

#170

shamrock20

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Amateur
Squat 3x5 @ 250#. Knee is starting to feel a bit better

Press 3x5 @ 160# (PR). Pretty tough.

Did an airdyne workout of 15 sec on 45 off for 10 min. Didn't want to sprint today

Quote

10-03-2012 , 11:17 AM

#171

shamrock20

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DL 5RM @ 385# 3 reps in it was easy 4 and 5 are always hard as ****.

Strict pull ups x 3
14-10-10

Snatch 6x2 @ 117#
Just below the knee.

This is me ****ing with the program. I really want to add in technique work for the snatch and get body weight before the new year but this program is volume heavy. I skipped the conditioning cause I was smoked after all this ****.

Quote

10-06-2012 , 04:19 AM

#172

shamrock20

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Thur:

Squat 3x5 @ 255#. Harder than I wanted knee felt a little wonky.

Bench 3x5 @ 232.5# w fat bar (PR). Shoulder has been jacked up on my right side just with bench.

Rack Jerks @ 155, 175, 185, 205 doubles. Felt EZ PZ.

Rowed 500m intervals with 2:30 rest
1:41
1:42
1:44

Quote

10-06-2012 , 04:22 AM

#173

shamrock20

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Join Date: Jan 2006 Posts: 2,370

Fri:
Ugh.

Warm up
Freestyle
50m
100m
200m

Work:
50m Free x 2 (70-80%)
25m Butterfly sprint (100%)
25m Free (100%)
200m Slow pace

50m Free x 2 (70-80%)
25m Butterfly sprint (100%)
25m Free (100%)
300m Slow pace

50m Free x 2 (70-80%)
25m Butterfly sprint (100%)
25m Free (100%)
500m Slow pace (PR)

50m Free x 2 (70-80%)
25m Butterfly sprint (100%)
25m Free (100%)
200m Slow

100m Warm down

Then
Complete 10 rounds:
10 True Push Ups
10 Supine Ring Pull Ups
10 Banded Good Mornings
Post times to comments.

I did this as a 10min AMRAP. Got 7 rounds + 20 reps. So ****ing tired.

Quote

10-08-2012 , 10:55 AM

#174

shamrock20

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Squat 3x5 @ 260# Pretty easy. Felt good

Press 3x5 @ 162.5# (PR) Went 4-5-5. My 1RM is 165# in Thailand which I will be going for as my new 5RM.

20yard cone drill x 6.

Times of 16-14 sec.

Quote

10-08-2012 , 10:56 AM

#175

shamrock20

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Deadlift 5RM @ 395# Much better form can't wait for 405# next week.

Strict Pull ups x 3
15-10-12.

50 yard sprints x 4 Rest as needed

6.7 worst and 6.2 Best.

Knee feels good hamstrings are tight as ****.

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