I worked a double shift at the Station and so I took sunday as a rest day and tried to workout on Monday, but didnt get much in. I did a little bit of squatting and some shoulder stuff. NFT.
Wednesday 11-19-14
This is a challenge for Ken!
I saw this and am challenging you to do it. Its called the MAN test, according to K-Star, and its no joke.
Kelly Starett is the mobility guru and always has something new and interesting to help keep us supple.
KB Overhead squat with 53# KBs. I didnt expect to be able to do this at all... I started off with a long shoulder warm up and then some 35# KB's. I was surprised to get a few reps at 35, so went up to 44#. You can see my left shoulder is really having trouble stabilizing the load but I did pop off 3 reps.
Overhead squats really expose any weakness you may have and I saw that in the shoulders and especially if you watch my ankles. I know my ankle mobility needs improvement but you can see how much trouble I have getting deep and as a do squat down watch and see how much my feet turn out trying to gain some range of motion for my squat.
Fun test, looking forward to improving on this.
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Strength
Strength
Press
-
Tall Jerks
95, 105, 105
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Split Jerks
built up to 195# x 2
built up to 195# x 2
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WOD
AMRAP 4, (then 4 more, 8 total)
AMRAP 4, (then 4 more, 8 total)
4 hang squat clean 175#
4 muscle ups
rest 4
AMRAP 4
8 ground to OH 135#
8 C2B
Score
A)2+2 in 4 mins then 4+3 in 8 mins
B) 1+8
PM WOD
Came back in the evening and wanted to knock out another workout since I had missed several days of WODs.
This should have been easy... I thought it would be a 10 minute workout, but I was wrong!
It goes like this
Death by Squat Cleans 155#, goal is 10 minutes, however, if you fail to get through 10 mins, drop to 135# and start over...
I finished my set of 7 and didnt have any thing left in the tank... OK, so a little humbling. But no problem, I'll drop to 135 and knock it out.
NOPE, got through 8 +5. wow, I did not expect this to be so tough.
It was fun though, pretty short and heavy. I like those and as you can see... need to get better at them, so it was a good way to end the day.
haha, I just found this blog post from july 2010, looks like I couldnt even do 10 minutes at 135# fresh!
WOD
Death by Squat cleans 155#
Death by Squat cleans 155#
goal 10:00
if you dont finish, drop to 135# start over
155# x 7 rounds
135# x 8+5
Damn you Corey! I saw this when I woke up today and went to the gym to give it a try. I can't even call it a "challenge" because I simply can't do it. Nice job on the 53lbs!
ReplyDeleteAnd the heavy front squats look strong. I think you have a PR in your future.
Haha, thanks... you'll get it, a little shoulder mobility and practice and you'll have it down!
ReplyDelete