March 9, 201313 yr I am sure that the 70 burpees and 30 snatches before 135 had more to do w it then your technique. You should be proud to break the century mark. That is a lot of work. Yeah, I actually had pretty good pace going. Was pretty happy with that. One of the guys at my gym did last night as well and got 182, he's in 7 in our region right now. He finished 25ish last year at regionals.
March 9, 201313 yr Yeah, I actually had pretty good pace going. Was pretty happy with that. One of the guys at my gym did last night as well and got 182, he's in 7 in our region right now. He finished 25ish last year at regionals. Congratulations on the century mark. That workout is a monster. Pretty cool to have a local guy to you doing so wel.
March 9, 201313 yr Well I survived the physical test but I don't see myself running for at least a couple of weeks after that. My shins killed, did 3.5 laps then had to do straight away runs to finish out so I didn't seriously injure myself. The cold air(36 according to my car)definitely didn't help as breathing was a lot more challenging than running on the treadmill at 70 degrees is, which is all I've done this far. I've always been strong and by most folks standards physically fit but with my knee running is challenging at any distance really. My experience applying for Cinci PD back in September served as a wake up call as to how much I had let myself slip physically and why I've been so motivated over the past 6 months or so. So with that in mind it felt good to run the 300m at my fastest time thus far and the mile and a half despite the shins was still about 2.5 minutes faster than when I previously ran it. Over all I'm pleased with the progress and still have a ways to go to reach my goals but I feel as though I will reach and pass them in time. Just have to keep trucking along. Oh and you guys that did the Crossfit stuff this week that's impressive, I'd probably still be icing from that.
March 10, 201313 yr Today, 5/3/1 hang clean 5/3/1 Deadlift Front squat 8,8,6 100 DB swings Preacher curls 100 reps 400 meter runs/ 20 roll outs/ 15 back ext just for Woodsie 4 times Neck work
March 10, 201313 yr You guys should be ashamed. Instead of dusting off the old rod and reel today, I chose to go on a trail run at the lake. My fellow rookies are such bad influences.
March 10, 201313 yr Author You guys should be ashamed. Instead of dusting off the old rod and reel today, I chose to go on a trail run at the lake. My fellow rookies are such bad influences. :clap: :clap: :clap: Go Rat! I'm getting ready to start my workout right now.
March 11, 201313 yr Author Legs are still sore. Lazy week this week. You did what you needed to do. I think that it's ok to take the pressure off yourself for a few days and go easy. Then again, I'm a rookie.
March 12, 201313 yr Author Biggest Loser finale next Monday. Those contestants inspire me. Day 61 and still going strong.
March 12, 201313 yr Day 31 w/out alcohol. 10 minutes jump rope 5/3/1 Bench week of 5/3/1 super set w/ Karowski shrug (sort of a shrug w/ a slight upright row) 5 sets of 20 Incline 5, 5, 5 super set w/ Kroc Rows (basically as heavy a DB as I can do for as many reps as possible) 3 sets 3 direction shoulders 3 sets Triceps Pressdown Double under 50-40-30-20-10
March 13, 201313 yr This bench thing is a slow process. Today I was able to get 225 for 14 reps. I missed this goal the last time. After getting it for 13 two weeks ago, I was only able to get it for 12 the next time I benched(Was suppose to get it for 14) Taking about two years off of benching, with any regularity (I think I posted this on here)the process of getting back to where I was seems like a pipe dream right now.
March 13, 201313 yr This bench thing is a slow process. Today I was able to get 225 for 14 reps. I missed this goal the last time. After getting it for 13 two weeks ago, I was only able to get it for 12 the next time I benched(Was suppose to get it for 14) Taking about two years off of benching, with any regularity (I think I posted this on here)the process of getting back to where I was seems like a pipe dream right now. Are you working your back, especially upper back? That helps, from what I've read. I'm a terrible bencher.
March 13, 201313 yr Several different areas can affect your bench. Triceps, shoulders, and back can all affect it. Also like every compound lift, form can make all the difference.
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