Wednesday, August 8, 2012
Wednesday Workout
part 1:
A. HB Back Squat @ 40X0; 8,8,6,6,4,4; rest 2:30 b/t sets
B. Hang Squat Clean - 2 every 30 sec TnG moderate for 8 minutes - more than last week
C. GH raises - 12 x 3; rest 1 min
rest 6+ hours
part 2:
5 sets @ max effort:
15 no push up burpee box jumps - 20" AFAP
Run 400 m - increase speed every 100 m - max last 100 m
rest 6 min b/t sets - time the 400's
I did the parts in reverse and back to back just due to logistics today.
Part 2:
Total/400m
2:40/1:42
2:52/1:55
2:56/1:52
2:51/1:52
2:44/1:45
Pretty sure my 400m course was right. Felt pretty deal in the legs, and wish I could have run faster. My rest times before the last two rounds were a little longer than 6mins because I was waiting for my training partner to return and get her time.
Part 1:
A. #85/#90/#95/#115/#135/#140 - challenging to maintain exposiveness and tempo there at the end. Meant to do 105 instead of 95 on the third round but miscounted the weights.
B. All with #105, compared with #95 last week. Felt light and quick, but felt myself getting a bit lazy at the bottom of the squat in the later rounds and had to focus on staying tight.
C. DNS - I don't know if I was too sweaty or just tired, but I couldn't get the GHD setup right to do these so I just went home.
Notes: Had Dulce do tempo squats with just the bar with hold on the bottom and saw VAST improvements in her form. That pause really made her change how she was squatting.
**Doing tomorrow's workout on Friday again due to social events Thurs evening, and possibly doing an Outlaw workout on Saturday with a friend in Durham. Will record workouts later in the weekend.**
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Not much to add here. Except - pay attention to details, adding up the weights wrong, reading the workouts wrong. A couple of rookie moves in two weeks - get your focus dialed in before you start loading the bar or running the clock. Don't let yourself get sloppy.
ReplyDeleteI saw you posting looking for a walk wheel to measure your course. There is a more simple solution - download a running app for your phone, I think my is called "runtastic" it measures distance in miles of kilometers. Walk out a 200m course. Take a can of spray paint or colored chalk and mark the curb, that's your turnaround. Free, simple.
Dulce should continue tempo squats until she's got it right. You can start adding load to them, but force a strict tempo. I wish someone had done that to me when I started, I'd be squatting 475 by now if they had.