Rugby practice 100923

I am an assistant rugby coach at UT. So far I have not counted coaching as a workout. Last night I jumped in handling drills and also hit the team with 30 burpees. I'm counting it.

Coaching is a blast btw.

SFG WOD 100923 -- Sotz press, ring PU, KB swing, burpee

Warm up included rowing and Turkish get ups with windmill.

3 x 3 Sotz press:

• 65, 85, 85

10-9-8-7-6-5-4-3-2-1:

• strict ring pull ups
• KB swings (53 lbs)
• burpees

12:52 -- this workout hit me right where I like it. With kipping this would have been an 8-9 minute workout.

SFG WOD 100921 -- weighted dip, power clean, tabata dead lift

Good to be back in the saddle. First Yom Kippur then Josh had croup so I missed two classes.

Max weight ring dip:

• 45, 90, 115 (f)

I should have gone up in 10 lbs increments instead of 25.

5 rounds of 3 power cleans:

• 115, 135, 165, 185, 205 (2)

Only 2 reps at 205 but this is my new clean PR. 225 is around the corner. I need to work my catch.

Tabata one hand dead lift, 95 lbs:

• 9

This grip killer sucked. I hit 10 on all rounds except 3rd round left hand, which dropped me to 9.

Pull ups:

• 21, 15, 9, 12
  

Kicking 100919

Conditions were wet and windy, but kicking went well.

I started 22/25 and kicked 65 in 43 minutes.

Total = 765.

SFG WOD 100916 -- KBs, pistols, SICFIT 300

ouch. They say you can't out train your diet. Last night I ate poorly and slept little. Today I paid the price.

In 1:30, max KB clean and press, 2 x 24 Kg:

• 12
  

In 1:30, max pistols:

• 40

"SICFIT 300"

For time:

• 250m sandbag run (60 lbs)
• 50 KB swings (24 kg)
• 50 box jumps
• 50 push press (65 lbs)
• 50 squats (65 lbs)
• 50 push ups, feed elevated 24"
• 50 pull ups
• 250m sandbag run (60 lbs)

30:28

It took me 20 minutes to get through the jumps, press, and squats. My legs were shattered, maybe from the pistols. I need to take care of myself and bring it next time.

SFG WOD 100914 -- muscle ups, pull up/manmaker metcon

warmed up

Muscle up progressions -- I am nowhere near a muscle up right now. The progressions included:

• ring rows from knees
• false grip ring rows from knees
  
• false grip pull through, knees to toes,
• false grip swing to kip

My shoulder flexibility and grip strength let me down. I need to hammer this skill.

Metcon:

4 rounds of:

• 4 dead hang pull ups, alternating grips (pull, chin, left reverse, right reverse)
• 5 man makers, 40 lbs DBs

10:40

I tweaked my chest a bit during muscle ups and dropped a DB on my foot during the metcon.

SFG benchmarking 100913 -- front squat, bench

We eased into Monday with our new coach Mike Winchester.

Warm up.

Benchmark:

• max front squat
• max bench press

Results:

• Front squat: 135 x 10, 185 x 5, 225 x 2, 255 x 1, 275 x 1, 295 x 1
• Bench press: 135 x 10, 185 x 2, 225 x 1, 255 x 1, 275 x 1

I have mixed feelings about this workout.

On the one hand, I was happy with my numbers. I hit both with normal effort and probably could have added 10-20 lbs to each. My front squat is healthy and my bench was nice considering we do not do this movement.

On the other hand, my front squat was only about 10% less than my back squat. This tells me that I am not engaging my posterior chain during back squats. This also tells me my back squat should jump another 50-60 lbs once I engage my posterior chain.

As for the bench, 275 is decent. Its funny to think back to the good old days where a good bench meant a good workout even if I mailed it in everywhere else. But I do hope we incorporate the bench back into our programming because it builds tremendous strength.

kicking 100911

I added 100 more drop goals to my total. Poor kicking day with a new ball, tall grass, and wind. But great practice because kicking conditions are not always ideal.

20/25 from 10m to start.

100 kicks in 61 minutes total.

From now on I will time 100 kicks. 45 minutes is a reachable goal if I am accurate and retrieve the ball quickly.

SFG WOD 100910 -- metcon + GHD sit ups

warmed up

3 rounds of:

• 15 KB swings (53 lbs)
• 10 hang power cleans (115 lbs)
• Run 250m
  
• 6 Turkish get ups (3-3 53 lbs)

11:44, but I accidentally put 75 lbs on the bar instead of 115. Oh well. I was still plenty gassed.

3 rounds of:

• 10 GHD sit ups

Today was our last class with JT. He is a great trainer. I look forward to working with Mike Winchester.

SFG WOF 100909 -- 400m and press

warm up

3 rounds of 400m with 1:30 sec rest between rounds:

• 1:12 (PR), 1:22, 1:22

Man this hurt my knees and ankles. My Draven's weren't built for running on asphalt.

4 x 5 press:

• 135-135-135 (4)-155 (2)-135 (4)*

* We did a bonus round.

SFG WOD 100908 -- burpees, elizabeth

warm up

33 burpees for time, 1:30 cutoff:

• 1:02 (video below)
  

AMRAP in 12 minutes of:

• 5 pull ups
• 10 push ups
• 15 squats

I lost count -- either 8 or 9 + 7 push ups. Either way, I did at least 45 pull ups, 87 push ups, and 120 squats.

SFG WOD 100907 -- snatch

More testing.

Warm up then snatch: 10-8-6-2-1-1-1

My results:

• 95-115-135-135-155(f)-155(f)-155(pr)

Strict hand stand push ups: 1 round: 15

I still had juice at 15 but my feet came off the wall and I fell forward. I probably had 17-18.

Happy with the snatch. 135 was my previous PR. I've snatched maybe 5 times. Next time I will stick my body weight.

Kicking 100906

100 drop kicks.

I started out 20/25.

My consistency improved and I experimented with adding height to the kick.

I'm at 600/10000.

lifting 100905

Warmed up with KB swings then a modified heavy fran.

7-7-7-5-5-5-3-3-3 reps of:

• 135 lbs thrusters (95 lbs barbell + 2 x 20 lbs chains)
• dead hang pull ups

I alternated overhand and chin up grips. Thrusters with the chains were difficult. The chains increased the weight at I came up until I was lifting 135 lbs at the top of the thruster. Also, the chains swung back and forth at the top, adding instability.

Kicking 100905

75 drop kicks, bringing total to 500.

I started 22/25.

SFG WOD 100903 -- OHS, clean & jerk

Another lifting day.

Over head squat:

• 5 x 95, 5 x 135, 3 x 155, 3 x 175 (new PR)

I am going to lock this movement down. As far as I'm concerned, this is the king of squat movements. My goal is 15 x 185 and 1 x 225.

Clean and jerk:

• 5 x 3, 135

I did 4-5 reps on most sets. This is light weight, worked form. My form needs a lot more work. Now I just muscle the weight.

Areas to improve:

• getting my elbows around quickly
• catching with a good shelf
• jumping my legs to full extension

I finished with:

dead hang pull ups chest to bar:

• 5 x 5

This is another movement I'm going to hammer.

SFG WOD 100901 -- pull ups

This was the worst workout I can remember. I'm glad I went, but I should have sat this one out. I was running on 4 hours of sleep and 4 hits of Benadryl.

Max dead hang pull ups: 13

4 rounds of:

• handstand wall walks
• 10 ring dips
• 10 ring push ups
• 10 pistols right leg
• 10 pistols left leg

My left leg is weaker than my right. I knocked out the right leg pistols unbroken but needed breaks for the left.

In 6 minutes, AMRAP:

• 10 thrusters (95 lbs)
• 10 pull ups

My result: 3

After the first round of thrusters my heart started racing and beating irregularly. I actually broke and rested after the first 10 reps which I have never done before. I forced myself through 2 rounds then called it quits. I was running on empty and it was no time to be a hero.

Anyway, the best response to this kind of workout is forgetting it and resting up for the next one.

Coming off the long, brutal rugby season, I'm not going to be too hard on myself. But it's time to get back in gear and start hitting PRs. My strength is way down from peak.