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#1 VidaMD

VidaMD

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Posted 23 December 2014 - 03:21 PM

Inspired by others....

 

12222014 (in lbs)

 

OHP 6X5

64/80/95/105/120/140 (6/3/3) I cluster my last working set, 30s rest bewteen each max effort

 

Superset

Close Grip Bench 3X10

110/135/155

Chin up 10/15/20

 

Cleans (full squat clean) 6X5

75/95/115/125/140/160 - ( I pull from all 3 positions during my first 3 warm up sets)

 

WOD:

6:00 AMRAP

5 Thrusters @ 90#

10 Pull ups

10 burpees

 

3r+13 = 88 reps


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#2 VidaMD

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Posted 23 December 2014 - 03:23 PM

12232014

 

Deadlift 6X5

155/195/235/255/295/335 (6/3/1 cluster)

 

Shrugs clean grip 3X10 @ 230#

 

Frnt Squat 3X10

120/145/170

 

Split Jerk 6X3 Main focus is dip and pushing under bar

75/95/110/115/135/155

 

WOD later today


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#3 Stu

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Posted 23 December 2014 - 04:26 PM

I don't yet understand the lingo and if I did wouldn't understand the nuts and bolts behind your workout here but its good to know who the warriors are , and there are many here it appears . Hell , I finally had to look up WOD a minute ago , lol


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Sua Sponte ! Now Get off my lawn ! :angry:

#4 VidaMD

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Posted 24 December 2014 - 02:24 PM

No worries staylor2233 - couple of weeks and you'll be a pro!

 

12242014

 

1M

 

Bench 6X5

135/135/155/170/195/225

 

WOD:

21-15-9

B Squat @ 190# (BW)

KB Swing 1.5pood

10:03

 

Wt'ed Dips 3X10 +30#'s (wanted to superset with rows but lats too sore)

 

Merry Christmas and Happy Holidays


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#5 Stu

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Posted 24 December 2014 - 08:37 PM

Thank you VidaMD . Had to look up POOD and weighted dips ( gotta love you tube ) and kettle bell swings . I've fallen in love with the word " form " . 


Sua Sponte ! Now Get off my lawn ! :angry:

#6 VidaMD

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Posted 25 December 2014 - 02:25 PM

Thank you VidaMD . Had to look up POOD and weighted dips ( gotta love you tube ) and kettle bell swings . I've fallen in love with the word " form " . 

I has become apparent that we try to confuse the hell out of people not involved in fitness.  Poods, stones, AMRAP -- what the hell???  Just wait to you go buy a kettlebell, they come in kg's or lb's and trying to relate that to pood's.  Good stuff!


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#7 VidaMD

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Posted 26 December 2014 - 02:36 PM

Low back still really tight, age or work load???

 

800M + dynamic stretching

 

4X400M sprints target at 90s - need to start running more, OCR season is coming

 

800M cool down

 

Lots and lots of stretching, need to get my back worked out


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#8 VidaMD

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Posted 27 December 2014 - 02:31 PM

12272014

 

HBBS 6X5

135/170/200/215/250/275 (PR in high bar position)

 

Snatch work and shoulder mobility - used resistance bands to work on rotation and mobility, sample size of 1 it felt really good

 

WOD

10-7-4

G2OH 135#

GHD

6:47

 

5:00 AMRAP

5 P Snatch 115#

10 T2B - strict

2R + 10reps  Last round of snatches got real heavy....


Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#9 VidaMD

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Posted 29 December 2014 - 03:14 PM

12292014

 

New programming starts today!

 

1wk OMOB OHS

 

3X10 ab wheel roll outs

 

Kipping pull up practice

 

3 rnds

400M (not cool, it's about 18 degrees F in WI)

10 burpee box jump 24"

10 SDHP @ 95#

10 thruster @ 95#

60s rest


Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#10 VidaMD

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Posted 31 December 2014 - 05:13 PM

12302014

 

wk 1 OMOB Front Squat

 

3X10 GHD sit ups

 

3 position snatch work

 

Tabata This 8rnds

Push Up 82

Sit Up 84

Pull Up 54

Squat 106

 

Total 326


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#11 VidaMD

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Posted 31 December 2014 - 05:16 PM

12312014

 

"Adam Brown"

Scaled

2rnds

24 deadlift @ 235#

24 box jump

24 wall ball

24 bench @ 165#

24 box jump

24 wall ball

24 clean @ 115#

 

Made it through 1 round in 14:39 - trying for 30:00 time cap.  Low back spasmed during cleans and shut it down after 1 rnd.  Not real happy about that, will revisit in the new year.

 

Happy New Year!


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#12 VidaMD

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Posted 03 January 2015 - 01:22 AM

122015

 

WK1 OMOB OHP

 

OMOB EMOM 10:00

 

Cleans - 3 position clean work - group practice for Garage Games WWW

 

Later that day

 

1M

 

2 rnds

30 squat cleans @ 95#

30 Pull ups

800M

 

2:00 rest then

 

3rnds

30 DU's

15 GHD's

 

Lot's of stretching and foam rolling.  Low back still bothering me....


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#13 VidaMD

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Posted 03 January 2015 - 06:09 PM

1M

 

WK1 C1 OMOB HBBS just switched back to HB and reset all 1RM's

 

Split and power jerk, worked up to heavy 3's

 

3RFT

30 DU's

15 T2B (strict)

20 barbell lunge @ 95#  (these sucked after squatting)

10:36

 

superset 3 X ME  dips/chins (+25#)


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#14 VidaMD

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Posted 05 January 2015 - 09:56 PM

01052015

 

WK2 C1 OMOB

 

OHP + EMOM  (my bootcamp started up today so Monday's are quick and early)

 

later that day

 

20:00 Max distance on TM @ 2% - 2.22M - need to work on this

 

3X10 superset wt'ed decline situp and chin ups


Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#15 VidaMD

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Posted 06 January 2015 - 09:36 PM

01062015

 

WK2 C1 OMOB Front Squat - took every ounce of motivation this morning, -10F so my garage gym wasn't a whole lot warmer!  It will be heated by next winter.....

 

Snatch practice

 

3 rnds

 

7 G2OH 115#

7 T2B (strict)

7 Deadlift 225#

7 WB

7 KB Swing 1.5pood

7 pull ups

 

later in the day

 

1M

 

DU practice

 

Fight Gone Bad 3rnds (didn't score)

DB Snatch 50# R

Sit Up

DB Snatch 50# L

Push Up

Burpee

 

Pull Up 6/6/4/7/9 (working on 20 strict pull up challenge)

 

Bi's and Tri's (I know, don't judge)


Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#16 VidaMD

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Posted 07 January 2015 - 09:16 PM

01072015

 

Rest day

 

2.5M and lots of stretching/mobility work


Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#17 Stu

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Posted 08 January 2015 - 02:37 AM

Very interesting . That 10 degrees was no doubt very frosty .Folks making it happen in home gyms across the globe , lol . Pretty dam inspiring . Preesh ! 


Sua Sponte ! Now Get off my lawn ! :angry:

#18 VidaMD

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Posted 08 January 2015 - 08:58 PM

01082015

 

3rnds

22 kb swing 1.5pood

22 box jump

40 DU's

22 burpees

22 wall ball

 

wk2 c2 OMOB HBBS (bar was so cold that the sweat on my shirt would cause it to stick, needs to get warmer!)


Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#19 VidaMD

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Posted 09 January 2015 - 10:32 PM

01092015

 

wk2 c1 OMOB bench + EMOM

 

later in the day

 

1M

 

3 rnds

10 db thrusters @ 45#

10 push ups

2:00 rest

3rnds

20 med ball cleans

20 mason twist

 

Didn't time these, went at semi unconformable pace.  Trying to save some juice for the Garage Games WWW tomorrow....


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#20 VidaMD

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Posted 10 January 2015 - 06:05 PM

01102105 Garage Games today, here we go

 

WOD1:21kb 1.5 pood, 12 pull ups, 100 DU's 12:00 AMRAP scored 315

 

WOD 2: 5:00 60 sit up buy in, WB for remaining time 20#, scored 49

 

WOD 3: Grace C&J 135#  wheels came off here, 3:57

 

Cold as hell again in WI, gotta love it


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