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.