2013-04-07 Back Squat, HPC, Press

WOD
As Many Perfect Rounds as Possible
In 8:00
10 squats (to box)
10 HPC
10 presses

Use only the bar.

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I did this last night but didn't post as I found it very difficult to watch the video for a bunch of reasons.

There were obviously some logistical issues with having to work in the shed so that I could be seen on video now that the days are shorter.
I could have arranged the equipment a little better at least now that I look at it.

But some notes that might not be visible in the video.
Squats
It occurred to me afterwards that maybe it was supposed to be air squats. Sorry if it was.
Touch and go was hit and miss. The times I was able to do it well I wasn't  sitting back or opening my hips fully, the times I wasn't I was doing better at one or both of those, but tended to collapse forward.
The better reps came when I concentrated on keeping my shoulder blades flat across my back..
My left hip kept rolling forward but not as much as it has and as as result, doesn't hurt as much as I'd expect following squats.
Right wrist objected a lot to being bent back so far. Too much mouse work lately. Too much work in general.
HPC
I'm sorry, I've never videoed myself doing them before.
That was shocking. I'll work on it.
Presses
My left shoulder doesn't want to move into the top corner of the movement. I have to fight to get it there and didn't consistently.
Again, felt much better if I thought about shoulder blades flat across my back.

JeffWOD #1

T-spine roller work
20 free standing leg swings - front and back side
50 odd dowel HPS
30 odd Sit and stands - 15" box

3RFT
5 strict or banded pull ups - green band
10 Sit and stands - 15" box
20 step ups 15"

6:45

First time I've videoed myself in a long time. Less than thrilled.

• Stayed very conservative on the pull-ups. Right shoulder twinged a few times.
• Wasn't sure of the correct seat height for sit to stands.
  The 15" step up box seemed about right.
• Accidentally changed step-up styles several times.
  Concentrating  so hard on keeping my left leg under control I lost count.
• Didn't realise I still wasn't always opening my hips in both the step-ups and squats.

Back squats

500m row

Leg and arm swings
Shoulder stretches
Hip stretches

5 or 6 x 10 x 20kg box squats to 12" box + 20kg bumper

20kg bar Overhead Carry - Driveway and back

Squats

Row 1km
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - red band
External rotator band series - red and thin purple bands


3 Rounds
12 x banded air squats - 12" box - red band
15 banded good mornings, thick purple band
10 ring rows
10 Girly push-ups
10 Abmat frog sit-ups

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 40kg Not feeling good
5 x 50kg x 4
Convinced I have the weakest hips known to mankid

Box squats

Row 1km
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - red band
External rotator band series - red and thin purple bands


3 Rounds
12 x banded air squats - 12" box - red band
15 banded good mornings, thick purple band
10 ring rows
10 Girly push-ups
10 Abmat frog sit-ups

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 40kg Not feeling good
5 x 45kg OK, but not great
5 x 47.5kg x 4 Came together on the night.
Slightly narrower stance worked well.

Another fake Monday

Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - red band
External rotator band series - red and thin purple bands


3 Rounds
10 x banded air squats - 12" box - red band
10 banded good mornings, thick purple band
10 ring rows
10 Girly push-ups
10 Abmat frog sit-ups

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 45kg x 4

Monday Squat Day - Ignore whatever the calendar says, it lies

Row 500m
Leg and arm swings
Monster walks, forward, back, sideways - thin purple band
External rotator band series - red and thin purple bands

3 Rounds
12 x banded air squats - 12" box - thin purple band
20 banded good mornings, thick purple band
12 ring rows
12 Girly push-ups
12 Abmat frog sit-ups

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 40kg x 2
5 x 42.5kg x 2

Monday Squat Day

Row 500m
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - thin purple band
External rotator band series - red and thin purple bands

3 Rounds
12 x banded air squats - 12" box - thin purple band
12 ring rows
12 Girly push-ups
12 Abmat frog sit-ups
12 banded good mornings, thick purple band

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 30kg
5 x 40kg x 3 or 4

Monday squat day

CFWU variant
3 Rounds
10 x banded air box squats - 12" box
10 Ring rows
10 Girly push-ups
10 Frog abmat sit-ups

3 x 5 x 20 kg box squats - 12" box + 20kg bumper
3 x 5 x 40 kg box squats - 12" box + 20kg bumper

On the road back

I know this part of the road better than the destination.

CFWU variant
3 Rounds
10 x 12" box squats
10 ring rows
10 x girlie push-ups
10 x frog abmat sit-ups

10 x 20 kg 12" box + 20kg bumper

Going for position and posterior chain recruitment. Mostly got it at the end. A few deadlifts needed to wake things up back there I think, that and more mobility work to let my femurs externally rotate.

Really must post what I'm doing

CFWU variant
OHS
Good mornings
Rob Rows
Girly push-ups
Frog abmat sit-ups

Box squats - 12" box + 20kg bumper
5 x 45kg

Not so silent running

5  x 5 x 50kg 12" box squats
Videoed myself this time. Not good.
My shins were nowhere near behind vertical so I'm not sitting back anywhere near enough. Lighter next time until they are.

3RFT
400m
15 x 22.5kg thrusters
20 wall runs, feet piked on a 20" box

14:46

Definitely heavy feet after the first round. Oh well.

Squat, Lunges, row, swing

2  x 10 x 40kg 12" box squats
That was unpleasant.
Left knee not joining the party today.


Lunge the length of the driveway (was going to be 21-15-9 lunges, but that's just too woosy), "sprint" back
21 x Body rows
21 x 22kg Dbell swings
Lunge the length of the driveway, "sprint" back
15 x Body rows
15 x 22kg Dbell swings
 Lunge the length of the driveway, "sprint" back
9 x Body rows
9 x 22kg Dbell swings

10:09

A little out of practise at dbell swings. Lunges actually got easier as I went on.

Squats and stuff

Used my new squat stands for

2 x 5 x 40kg 12" box squats
They're a bit wobbly if pushed, but stable enough I think.

4RFT
15 x 20kg thrusters
400m

17:36

I wanted to try reversing the usual order to see how it felt.
Answer?
Pretty miserable, just like always.

I didn't hurt my shoulder during the WOD, Wednesday will tell if I was as stupid as usual.

Stuff

12" box squats
10 x 20kg
10 x 22.5kg
10 x 25kg

4RFT
5 x 40kg power cleans
10 x HSPUs piked on 20" box
10 KTE

10:14
Glad I didn't go heavier on the cleans. I thought I could have handled it, but it would have been nasty right now.

Box squats and mini-Cindy

Box squats
3 x 5 x 40kg paused on a 12" box

AMRAP 10
5 pull-ups
10 push-ups
15 squats

5 rounds

Push-ups, as always.
Wanted to hit muscular failure if it was there for me this time and it was. Getting stronger, but I can't last more than 2 or 3 rounds unbroken.

Back to 3, 6, 9 again.

The cement is drying in my souped up version of TP's redenck squat stands right now.
I'm badly in need of a drill press or at least an engineers vice, preferably both, to finish them. I'll see what I can do.

Skill work

40kg Box squats to 12" box went well. Still lpopiong a little, but much better on the last set.
Probably should have warmed up better, i.e. at all.

Snatch drills from the WCC video - back to being pissed off. Fantastic couple of videos though.

Technique work.

Low bar box squats
Better than last week, but need work. While I'm sitting back further than I was, I'm not getting my shins to vertical or behind it like I want to. That's gonna take some time.

Burgener warm-up with PVC and a light bar complete and I'm happy with it. Coach B could pick tons of holes in it and I forgot things like keeping my wrists cocked in in the hanging movements until I was watching the last run through, but I only learned that today.

Very humid afternoon and I'm sweating buckets.