SealFit 9.21.09

SealFit 9.21.09

Warm Up: 3 Rounds AQAP: 50 air squats, 400 M run
**Scaling back to 25 air squats

Time: 9:50

Strength: Find 1RM Clean & Jerk

Load: 65#

Stamina: 5 rounds: 3 x C&J @ 80% 1RM, 15 KB SDHP (55#), Sampson Stretch
**Subbing 20#DB for SDHP

Time: 8:05:59

Work Capacity: Max effort in 5 x 1 minute rounds with 1 minute rest between rounds (use 20# vest if you have it):
- Dead Lift (135#), Reps:
- KTE, Reps:
- Box Jump, Reps:
- Pull-up, Reps:
- Mountain Climbers, Reps:
**Subbing 65# for deadlifts, KTC's for KTE's and 1-band assist for pull-ups. I'm doing this as max reps for each exercise as 1 round (not FGB style).
(Note to self: Mountain Climbers are like running horizontally in push-up formation)

Durability: 1 mile warm down run, 100 leg levers, 100 situps, 100 flutter kicks
**Scaling back to 1/2 mile, 10 l-sits (on paralletes), 50 situps, 50 flutter kicks

Stopped after the Stamina portion... just wiped out today.

Clean & Jerk Ladder

Warm-Up:
250 jump ropes
20 Ring Rows
10 Ring Dips
10 KTC's
10 HSPU progressions (toes on bench)

Clean & Jerk Ladder (Puppies):
With a continuously running clock do one 45 pound Clean and Jerk the first minute, two 45 pound Clean and Jerks the second minute, three 45 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Minutes: 10 minutes + 7 c&j's

I cut my warm-up short tonight b/c I didn't get started on this workout until 8PM. I love this kind of workout because it is so misleading.

I start out with 1 c&j in the first minute, then 2, and you're like "oh yeah, I can do this all night." And then the minutes just keep on ticking by and you have NO recovery time before the next set:).

Even knowing this going in, I always get a false sense of confidence in the early minutes.

**EDIT - I just realized that this workout should have been SQUAT clean & jerks... I'll have to remember that next time I do this. I probably only would have gotten to minute 5 with squat clean & jerks.**

Sit-ups & BE's

Warm-Up:
2 x 400m sprints (1@ 8mph, 1@ 9mph on treadmill)
20 Ring Rows
10 Push-ups Chest too sore from "Nate"
5 Ring dips (limited ROM w/ 2 bands)
10 HSPU progressions (toes on bench)

Five rounds for time of:
30 sit-ups
25 Back extensions

Time: 7:36
--Round 1: 1:20
--Round 2: 1:26
--Round 3: 1:38
--Round 4: 1:32
--Round 5: 1:40

WORKOUT #3 FROM THE ROCKY MOUNTAIN REGIONAL QUALIFIERS
For time:
From the ground to overhead anyhow.
3000lbs (I'll do 55#s for 55 reps, Clean & Jerk)

Time: 13:27

My back & stomach were BURNING around the fourth set. I love this workout, though. Simple and brutal.

The overhead lifting was considerably harder. I started out with a goal of 5 sets of 10, then 1 set of 5. HA! Not even close. I got the first set of 10, after that, it was sets of 4 or 5.

I got interrupted by the hubs at rep #37 b/c it was of immediate urgency that he ask me whether he could spray weed killer. I had to stop the clock and discuss this extremely important issue with him and then get fussed at about my attitude on being interrupted! UGH! He thinks it's stupid that I care about what time I get.... okay, rant over:).

Power C & J - Day 73

Wow, my abs are SORE today. I had trouble sleeping b/c the throbbing kept me awake. I don't know what's going on, maybe it was the OHS??

I'm very happy it's a heavy day! It's been awhile since we've had a heavy lifting day and I've missed them.

Warm-Up:
5 min. jump rope
10 push-ups
10 jumping pull-ups
20 ball sit-ups
10 KTC's
10 HSPU progressions (shins on bench)
4 Burpees

WOD:
Hang Power Clean & Jerk
1-1-1-1-1-1-1 reps

Load: 45-55-75-65-55-45

Abs now officially hurt. Had to rush through this due to lack of time, so no rest between reps. I think I could definitely get heavier next time, but I need to get some more 10# or 5# plates. The next highest weight I would have to go would be 95# and I doubt I can do that. 80# or 85# is probably doable though.

Clean & Jerk - Day 43

Today's WOD is Clean & Jerk. Looking forward to more lifting!

Warm-Up:
5 min. jog
5 min. jump rope
10 push-ups
5 pull-ups (jumping)
20 ball sit-ups
10 KTE's
5, 10 sec. ring stabilization
10, 10# C&J practice

WOD:
Clean & Jerk
1-1-1-1-1-1-1

Load: 45-55-65(ugly!)-45-45-45-45

The 65#'er was really ugly... so I went back to 45lbs. to practice my form. Felt good through the run which is a change b/c lately my cardio warm-up has been the hardest thing for me. I finally did another double-under! I got 4 again this time, not in a row, of course.

"Grace"

"Grace"
30 Clean & Jerks, 135 lb.

I didn't bother to time this one since it is my first time attempting clean & jerks. I just worked on form.

15 - 10lb. bar C&J's
5 - 45lb. bar C&J's

Today's WOD is : Run 5K. Yippee;) Just what I said I needed to work on. I also need to get back into practicing pull-ups and handstand push-ups. I've gotten out of the routine of doing the progressions as warm-ups. Might wait and do this WOD on Saturday since hopefully Adam and I will be going out tonight. Have to wait and see on this one.