A1. Ring Dips weighted @ 20X0; 2-3 x 3; rest 1 min
A2. Single leg DB Dead Lift @ 2020; 8-12/leg x 3; rest 1 min
B. 100 TGU - slow and steady for tech, not time - 16kg/12kg
C. Row 20 min @ Z1
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sun, oct 17, 2010
A1. Ring Dips weighted @ 20X0; 2-3 x 3; rest 1 min
A2. Single leg DB Dead Lift @ 2020; 8-12/leg x 3; rest 1 min
B. 100 TGU - slow and steady for tech, not time - 16kg/12kg
C. Row 20 min @ Z1
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Fellow Big Dawgs, What's a TGU? Can't remember
Arjuna -
Turkish Get Up
Oh yeah. Nice! Thanks brother
A1. 3x10 - 3x12,5 - 3x15(kg)
A2. 12x24 - 12x26 - 12x28(kg)
B. 50 reps with 12kg DB
C. Changing to winter tires on the car.
Took it easy (still tough) with the TGU. Problems with my neck and shoulders..
A1. 3x24kg, 3x32kg, 2x40kg
A2. 3x8/8xw 2x10kg DBs
B. 100 reps done
AMRAP with my wife (famrap?) as per my ambition to do one outside metcon together every weekend. Today was done over stairs at the Uppsala castle.
20 min AMRAP of 30 double unders, down 1 stair and back with 40kg sandbag (2nd round 2 stairs before turning, until 4th round 4 stairs then it started over at 1 stair) for total double unders: 300
broke my buddy lee after fifth round and had to use cheap crappy one. Awesome workout in cold but amazing and sunny autumn weather.
A1. 45 - 55 - 70
A2. 45/h - 55/h - 55/h(8)
* really wanted to work on balance; barefoot; when balance got wonky on 3rd round I called it a set.
B. Substituted work on KB OHS.
A1. 3 x 3 with 20 lb vest
A2. 12 reps with 50 lb db each hand
B. 100
C. Done
Really dragging going into Friday night's workout. Woke up Sat morning feeling completely wrung out so rested instead of testing. Today's recovery workout was on the mark.
A1. 40, 40, 45# (all x3)
A2. 20, 25, 25# db's (all 12/leg)
B. 50 TGU with 16kg kb
Ran out of time, had to go to work
Under the weather for a few days playing catch up
WOD 12 Oct
Rows for ave watts
519
575
590
605
605
620
605
rest about 8 hours
20k chin 5 reps, 60k OHS 7 reps
amrap 15
8 rounds plus chin ups
all in all a good day
A1. 45(3), 70(3), 90(2)
A2. 35(12), 50(12), 65(12)
B. Completed 100 straight alt. each rep
C. Completed, no idea what Z1 means. I was doing a laid back pace
@ Frazier O
My understanding was always that Zone1 was a conversational pace, Zone3 was an all out sprint, and Zone2 was somewher in between.
So Z1 wld be a nice relaxing/recovery type pace
Totally destroyed today, but at least I ran to the evening class I was teaching at our box:
16-17 min @ Z1-pace
Had in mind to run home also, but my calves started to ache really bad so I begged one of our members for a ride home. Thanks Jonty!
A1: 70,80,90#
A2: 40(12)*3
really focused on balance, right side of body not nearly as activated as left.
B: completed
C: completed 4768meters
(Felt good but my glutes and legs started to go numb/ fall asleep.)
A. 65x3/85x2/85x3
A2.45/hand, 55/hand, 70/hand x 9/leg
B. 100 TGU in 25:23 - monotonous but good work
C. 5054m in 20min
A1.20#x3,30#x3,30#x3
A2. 35/hand x12, 53/hand x8/ 53/hand x8 balance more of an issue on right side than left
B. 50 TGU @ 16kg. only did half because knees started to bother me. doing TGU on concrete garage floor is not to fun.
C.4609m
Lugged my rings, 50# powerblocks, backpack, and 4 yr old to the playground for this one.
A1. 40#,50#,50#(couldn't stuff any more weight in backpack)
A2. 30#,40#,40#/hand all 12/leg
B. 100 reps +or- 10 reps may have lost track.
C. Subbed Farmers walk/DBs in Front rack carry.
A1: 32kg x3 for 3 stes
A2: 16kg/hand, 24kg/hand x 2 sets all 12 reps
B: Did sets of 10/side
C: 4700m in 20 mim
A1: 28kg x 3 for 3
A2: 30lb DB/hand/side
B: 30lb x 30, 20lb x 20, 8kg x 40, 30lb x10 (took over 30mins to complete)
C: 4300m in 20 mins
Day behind due to deer hunting.
10-16 tester results:
Total time: 24:47
Pt. 1 - 15:21
2.5 hrs rest
Pt. 2 - 9:26 (all UB)
Notes: Did not properly warm up due to time constraints. Part 1 could have been a lot faster, K2E tough and down to singles pretty early, was not able to keep kip for long. Part 2 surprised myself with no misses! Could have took a few less breaths btwn sets. I believe these results would have been better without the day of sitting in the deer stand.
What is Z1? Are there any other acronyms I need for intensity?
A1. 60,70,70
A2. 25,35,35
B and C complete
A1.20(3),25(3),30(3)
A2.35#/hand, 12 reps all sets
B.Done over about 20 minutes...5 at a time.
C.No rower today, took a 30 minute trail walk with a vest.
Finally got my airdyne today. 200$, more than i hoped to spend but worth it. Shes old, but shes a beauty.
Today's work:
A1. 3x65, 3x75 and 3x85
A2. 40#ers per hand x 12
I did some weighted muscleups and supinated chin ups too.
Also did 10 minutes of jump rope singles, unbroken.
Will do getups and row tomorrow.
10-16 tester:
Time: 18:43
Pt. 1 - 13:09
3 hr rest
Pt. 2 - 5:34 (all UB)
I only did 50, 30 and 20 reps.
I made a huge mistake and had some milk Friday night -- wasnt even thinking about it -- and it made my chest super congested and very phlegmy. Woke Saturday morning and it was still the same.
So instead of driving my system into the ground I did a lower volume wod and only went at about 85%.
Quads were pretty sore today and those DB deads and jumping rope worked it out.
@Chris S
via Arjuna @CFN said...
"My understanding was always that Zone1 was a conversational pace, Zone3 was an all out sprint, and Zone2 was somewher in between.
So Z1 wld be a nice relaxing/recovery type pace"
There ya go!
Just got back (7pm), from being away this weekend and had to do something.
Part 1 from yesterday
21:33 with row
Felt pretty gased and needed to break up the k2e way too much. I was hoping the moose, and hungarian partridge that I ate this weekend were going to give me super human abilities, but they didn't.
May hit up part 2 tomorrow, IF the gym gets it's wall balls back - they were lent out.
last tuesday's WOD:
A1.Clean-grip deadlift:275/325/345/365(2)/365
A2.Ring dips (w/50# vest):11/11/10/8/7
B1.KB pistols:25#x3/35#x1...last set felt best
B2.3/3/3/3...subbed hspu off of 24" box...never done these before in a wod and realized quickly it's a skill i'm gonna have to practice
C.?/18/13/12/12...messed up timer on first set
45 pre-workout with heavy weight
A: 25/35/40kg
A2: 55# db's - x12 per leg all rounds
B. 100 reps
A1. 70x3-85x3-85x3
A2. 60#each hand 3x12
B. 22:35 alt hands
1 min rest
C. 2k total
start HR 138
5 min-144
10- 138
15- 134
20- 134
no rower subbed 10 min forward/ 10 backward run
A1: 24kg x 3
A2:16kg/hand x12 x 3
B:100 reps done
C:4714m
A1. 90x3, 115x2, 115x2
A2. 30x8, 30x10, 35x10 (Legs toast)
B. Done, slow. (35ish minutes)
C. 4500m
Never done a TGU before today, so was ok with the super slow time. Legs were demolished from yesterday, the tempo on the deadlifts was terrible.
A1. 30# (no rings)
A2. 15# (wasn't sure so did straight legged DL on one leg)
B. Done - 35# DB. Alternating sets of 5 with each arm.
C. ~ 4500 m.
TGU - for some reason that sucked mentally for me. Really long, monotonous and my knees and elbows were getting raw.
Row - my ass and hammies started to fall asleep and my upper back tighten up. Long time to be on the rower.
Yesterday's
Subbed 500, 400, 300, 200, 100m run for bike
17:42- Knees to elbow killer
Part 2 after 1 hour rest
10:30
Today's
A1. 70, 70, 100lbs
A2. 53lbs/hand all 3 sets
B. Turkish get up practice, GHD sit up practice, slow toes to bar practice
will Row tomorrow due to time constraints
A1. 35/40/50x2
A2. 35/40/45x10 ea leg
B. DONE
Rushed for time a bit so probably wasn't totally warmed up during part A..no time for rowing either. Got those tgu's done though...got more efficient as I went along.
Tomorrow will be a day for some serious mobility work.
A1: 50/50/50
A2: 95/95/95*
B: As required
* Subbed 95 lb barbell single leg DL
A1. 3 x 3/32kg
A2. 35#DB/hand x 12 x 3
B. 35#DB alt mostly sets of 5 with each arm
No time for row today
A1) all 3 sets at 24kg
A2) all 3 sets w/45lb DB's
B) 100 reps alt. every 5 reps
C) Complete
those TGUs killed me :/....
do you guys recommend some starchy carbs (sweet potatoes etc) or something faster like chocolate milk after a work out like this?
A1. 30/35/40
A2. 25/30/35
Posting Late
A. 45/70/90
B. 45#/hand x 10x3
C. Cut to 50
D. done ~ 4650m
DB Deads were suprisingly difficult today. TGU are brutal on my abs, cut down to make sure I recover well for next week. Row felt really good. I'm digging the 20-30 Z1 stuff for recovery...helping a ton.
Brandon
Day behind, results on 10-18 post.
@matt shannon, thanks man, and thanks for today's post James, great stuff as always.
A1: @45lbs 3,3,3,
A2: @45lbs dbs 12,10,8
B 100 reps done
C: will do tomorrow morning
I could feel my hamstring knot-up by the end of A2
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