vbm's log

body weight exercises

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volleyball_man
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Post by volleyball_man »

Got a cold and skipped a few days. Feeling almost 100%. Decided to do some makeup work and did the WOD from a few days ago: push - jerks in 3 reps for 5 sets. Kept the weight low on purpose. I still feel a bit puny and - I decided to give SF L2D3 a whirl. I did it in 3:27! I can go faster.

One of my clients joined me and knocked it out in 1:54. We'll try L3D3 soon!
volleyball_man
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Post by volleyball_man »

Deadlifts 3-3-3-3-3 at 205, 225, 225, 255, 225

Followed by L4D1 - 21 rounds
volleyball_man
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Post by volleyball_man »

CF WOD was Cindy - L8D1

I went with the non-scaled version. Got only 9 rounds - but didn't break the pullups on 6 of the rounds!
Urup
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Post by Urup »

You have made great progress. And I just went by your blog. Impressive numbers on your CFT.
volleyball_man
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Post by volleyball_man »

Thanks man!

I've got to get a new oly bar and more weights. The 350 went up too easily - I really want to break 400 before 2009!

Nice work you're doing as well! That CFWU is nice to help you fine tune.
Urup
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Post by Urup »

Thanks! I like the CFWU. It gives a good warm-up and at the same time a bit of practice on the basic bodyweight exercises.

Yeah if you continue your progress you will soon break the 1000 CFT score... So go and get that oly bar :)
volleyball_man
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Post by volleyball_man »

Thanks for the encouragement. Good to know you're watching. Keeps me motivated.
taifun
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Post by taifun »

You know we're all watching you man, you're our poster child!
volleyball_man
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Post by volleyball_man »

Thanks man!

Now - get busy!
volleyball_man
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Post by volleyball_man »

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

8 minutes
volleyball_man
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Post by volleyball_man »

I did a workout here last night on my carport. In Alabama, 34 streets still wet (65 - 70 % humidity) and very windy also!

5 rounds
75# Power snatch x 15
400m run

23:31

Rough! My hands are chapped.

Went to Wright Exercise Equipment (Wright Rubber bumper plates) and bought a few bars, plates and KBs. The Pendlay bar and the bumpers were amazingly smooth. Getting serious around here!
volleyball_man
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Post by volleyball_man »

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time - 22:04
Urup
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Post by Urup »

Great work man! 8) I am looking forward to that one my self.
volleyball_man
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Post by volleyball_man »

Thanks!

It was fun!
volleyball_man
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Post by volleyball_man »

WOD

Clean and Jerk 1-1-1-1-1-1-1 reps
135 - 145 - 155PR - 165PR - 175F - 175F - 175F

Failed on the clean. All mental. It was nice on the jerks - I did them in the yard and was WAY more confident since I could dump the bar (and I did every time like a competitor!)

Promptly after that:

Run 5k

Time - 25:41

This was the first time I had ever run a 5k on purpose and so is a PR.
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