Pushing Through: Week 5 & 6

FloorPress40#

Time just seems to continue to fly on by!  I can’t believe I’m already on my week 7 of my powerlifting training program. And every week seems to get easier and I finally feel like I have a good routine down.  In the last 6 weeks I can tell how much stronger I’ve already gotten.  I have never been great at conventional deadlifts and we had some heavy ones in the wod the other week and I wasn’t even sore after doing them and they didn’t feel heavy at all.  Which is sooo NOT normal for me.  Normally I dread them.  I’m really happy with the progress I’m making and plan to keep going with this program as long as I can.  Yes, it’s time consuming, but it’s totally worth it in the end.  So here is what the last two weeks has consisted of:

Tuesday, August 27

5 Rounds Of:

  • 10 Power Cleans. 115/155 (85/135)
  • 15 Bar Over Burpees
  • 20 KB Swings 24kg/32kg (16kg/24kg)
  • 25 Wall Ball

Time: 69:27 rx  This was complete death.  I died after 3 rounds and my last two rounds took my more than 1/3 of my time. Eek!

Strength:

  • Hang Clean 3×3 @ 95lbs
  • Front Squat 2×3 @ 100lbs
  • Deadlift 2×5 @ 215lbs
  • DB Row 3×5 @ 50lbs

 

Wednesday, August 28

3 Rounds of

  • 400m Run
  • 15 Toe To Bar
  • 2:00 Plank
  • 30 Double Unders

Time: 22:11 rx

Strength:

  • Bench Warmup to single of 125lbs
  • Bench 5×5 @ 110lbs
  • Ring Dip Work
  • Front/Back Raises 3×8 @ 15lb DB

 

Thursday, August 29

RX2
3 Rounds Of:

  • 15 Push Press 65/95
  • 21 Burpee Pull Ups
  • 2 Atlas Stone over Wall 40/95

Time: 20:41 rx2 (did 70# atlas stone last two rounds, 40# stone was way too light)  And man those burpee pull ups took it out of me. :(

 

Friday, August 30 “Annie with a Squat”

50.40.30.20.10

  • Double Unders
  • Sit Ups
  • Goblet Squats (16kg)

Time: 19:23 rx

Strength:

  • Squat: 95×5, 115 x 3, 135 x 3, 145 x 3, 150 x 3 x 3

Saturday, August 31 “Plaza of Death”

  • 50 Air Squats
  • 40 Sit Ups
  • 30 HR Push Ups
  • 20 Pull Ups
  • 3200m Run
  • 20 Pull Ups
  • 30 HR Push Ups
  • 40 Sit Ups
  • 50 Air Squats

Time: 38:00 rx  *Sadly.. I ran too far on the 2 mile run.  I missed the turn back to the gym, but what can you do.  Guess I just worked extra hard that day. Ugh.. hate running!

 

Tuesday, Sept 3 “Hotshots 19”

Six rounds for time of:

  • 30 Squats
  • 19 Power clean 95/135
  • 7 Strict Pull-ups
  • Run 400 meters

Time: 58:13 rx

Strength:

  • Hang Clean 3×3 @ 100 lbs
  • Front Squat 2×3 @ 110 lbs
  • Deadlift 2×5 @ 230 lbs
  • Back Extensions 3×10 @ 25 lbs

Wednesday, Sept 4

12:00 AMRAP

  • 30 Double Unders
  • 12 Wall Ball
  • 15 Box Jumps

Reps: 216 rx… this was so bad.. I had an upset tummy and needed to use the bathroom the whole time so jumping.. well let’s just say I had to sandbag a bit so nothing came out! :(

Strength:

  • Bench Warmup to a single @ 130 lbs
  • Bench 5×3 @ 115 lbs
  • Push Press 3×8 @ 85 lbs

 

Thursday, September 5

4 Rounds of:

  • 3 1.5x Bodyweight Deadlift  (210 lbs)
  • 15 DB Floor Press 35/55
  • 30 Toe To Bar

Time: 24:51 rx   *need to learn to link toe to bar still.  So slow at them!

 

Friday, September 6

2 Rounds
(Any order)

  • 15 HSPU
  • 400m Run
  • 30 DB Snatch 30/55 (alt sides)
  • 500m Row
  • 30 Box Split Jumps

Time: 23:44 rx

Strength:

  • Squat: 95 x 5; 115 x 3; 135 x 3; 145 x 3; 155 x 1  *took it easy this week because I knew we were hiking Longs Peak the next day and didn’t want to be too sore for it.
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