25 25#KB swings
Squats
2 x 5 x 45; 95 x 3; 100 x 3; 105 x 3
105 was hard but doable. Knew I wouldn't get 3 at 110 today.
Bench
75 x 3 x 3
Forgot to do warm up. These were hard, but spotter didn't need to assist me. Didn't attempt 80 today given how hard these felt.
Chins
3 x 3 displacing 68% of body weight
Abs
Incline sit ups with 25 lb. KB, 5 x 3
Hey, these were hard!
Friday, November 7, 2008
Thursday, November 6, 2008
Chris Thursday
Since I'm "peaking" for the games this Saturday, worked primarly on some explosive lifts w/ moderate loads:
Power snatch 3 reps at 115
Squat cleans 3 x 3 at 135
DB bench 3 x 5 at 130 (total)
4 rounds of:
10 box jumps
10 ab wheel roll outs
Wednesday, November 5, 2008
Melanie shatters expectations; deadlifts 180
NASHVILLE, Tenn.--In what is being called an historic day at Health+, intermediate weightlifter Melanie shattered coaches' and competitors' expectations and deadlifted 180 pounds for three reps.
"I just looked at the weight all stacked up there and thought to myself, 'Yes We Can,'" she said.
Melanie started off with her traditional 25 swing kettlebell warmup before moving on to deadlifts with 2 sets of 5 at 45 pounds and then 2 reps at 135. She then jumped up to 3 reps at 160, 170 and 175 each.
Showing the inexperience often discussed by her critics, Melanie then accidentally did another set of 3 at 175, forgetting to add five pounds for 180. Shrugging it off and keeping the cool demeanor she's exhibited in previous contests, she added the five and got her needed 3 reps.
"I have three words for Melanie," coach and husband Chris said. "Way to go."
"I'm not a bit surprised," Sam, the architect behind what many are calling the smartest campaign in history, said. "Melanie's worst enemy has always been Melanie. Once she had hope, and believed in change, she was easily able to reach her goal."
Others have their doubts.
"Melanie's feeling cocky right now, and it shows," champion weightlifter Mean Christine, sidelined due to a broken coccyx, said. "She's got a lot of heavy lifting ahead of her. The real work has just begun."
Melanie rounded out the workout with sets of 3 overhead presses at 45, 50, 55 and 60 pounds, 3 sets of 3 chinups displacing 78 percent of her weight, and 3 sets of 5 turkish get ups on each side using 10, 15 and 20 pound kettlebells.
"I just looked at the weight all stacked up there and thought to myself, 'Yes We Can,'" she said.
Melanie started off with her traditional 25 swing kettlebell warmup before moving on to deadlifts with 2 sets of 5 at 45 pounds and then 2 reps at 135. She then jumped up to 3 reps at 160, 170 and 175 each.
Showing the inexperience often discussed by her critics, Melanie then accidentally did another set of 3 at 175, forgetting to add five pounds for 180. Shrugging it off and keeping the cool demeanor she's exhibited in previous contests, she added the five and got her needed 3 reps.
"I have three words for Melanie," coach and husband Chris said. "Way to go."
"I'm not a bit surprised," Sam, the architect behind what many are calling the smartest campaign in history, said. "Melanie's worst enemy has always been Melanie. Once she had hope, and believed in change, she was easily able to reach her goal."
Others have their doubts.
"Melanie's feeling cocky right now, and it shows," champion weightlifter Mean Christine, sidelined due to a broken coccyx, said. "She's got a lot of heavy lifting ahead of her. The real work has just begun."
Melanie rounded out the workout with sets of 3 overhead presses at 45, 50, 55 and 60 pounds, 3 sets of 3 chinups displacing 78 percent of her weight, and 3 sets of 5 turkish get ups on each side using 10, 15 and 20 pound kettlebells.
Karen Wednesday
5 rounds of 10 reps
45 lb thrusters
pause/jump pull-ups (I jump up and hold for 2, then lower)
18 minutes.
Then I stole 2 almond joy bars out of Maddy's Halloween candy and ate them. I ate all the peanut butter cups yesterday.
45 lb thrusters
pause/jump pull-ups (I jump up and hold for 2, then lower)
18 minutes.
Then I stole 2 almond joy bars out of Maddy's Halloween candy and ate them. I ate all the peanut butter cups yesterday.
Tuesday, November 4, 2008
Karen Tuesday
I call this workout "50's"
5 rounds of 10 each of
push-ups
sit-ups
back extensions
squats
plus four pull-ups, but I am still really sore from yesterday. Will do pause pull-ups soon.
5 rounds of 10 each of
push-ups
sit-ups
back extensions
squats
plus four pull-ups, but I am still really sore from yesterday. Will do pause pull-ups soon.
Piece of ass
Well i broke my coccyx. Tailbone, ass, bum, derriere, badunkadunk. Apparently my massive cheeks would have worked as padding if i hadnt fallen directly on my spine. So this means: no squats, deadlift, Highgames participation, Crossfit workouts, etc for 4-6 weeks. I will weaken and perhaps many of you will then try to kill me. To prevent this, I decided that I should still be able to do bench, and possibly overhead press. So I will become a master at these so as not to succumb to any attacks from you weight-lifting hyenas. My Xmas goal is to bench 140 lbs. Tailbone or not. My current bench max is 102. My ass will rise again, triumphant.
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