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DarK_RaideR

DarK_RaideR's BattlE_LoG

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Thursday 7 December

CF Liftoff 2017 workout No.3

12' AMRAP

25 Pullups

50 cal row

100 Overhead Squats (empty 20kg/44lb barbell)

50 Box Jumps

25 Pullups

 

Score: 150 reps, meaning I made it to the 75th OH Squat. Pretty satisfied with how fast I got through the pullups (16 before I broke the first set) and a solid pace on the rower. My only regret is I should have rested the barbell on my shoulders back squat-style instead of dropping it on the ground and snatching it back up for the next set.

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Live, learn, WOD. It happens. It probably sounds like it would have saved you time to rest it on your shoulders, but the trick being then - given that you were already squatting and already under load, would it have saved you energy?

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It's a trade off, as holding on to the bar would mean continuous strain of my back. Maybe the best thing would be to start by resting it on my shoulders, then later on put it down.

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9 hours ago, Endor said:

That's just disgusting!

Just because you can't or won't do it doesn't make it disgusting, old man :P

 

Tuesday 2 January

Warmup: A casual 1km run

Lifting class: Snatch technique complex

  • Snatch shoulder push press
  • Overhead Squat
  • Snatch drop (dip, steady feet)
  • Snatch drop (no dip, foot switch during drop)
  • Snatch drop (dip and foot switch)

Made it up to 3 or 4 sets of 94lbs with solid technique. Not bad, considering my 1RM is 60kg

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3 hours ago, DarK_RaideR said:

Just because you can't or won't do it doesn't make it disgusting, old man :P

You're doing it wrong...

Bentover-Row-800X800.jpg

 

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14 hours ago, Endor said:

You're doing it wrong...

You see, actually your image is the wrong version. People think rowing is about upper body strength, when in fact over 75% of the force comes from the legs. In that sense, I think the better analogy is that rowing is like a seated deadlift or DL High Pull (hiya there @Mr_Willes). With all your floating vehicular experience though, I think it's safe to say you'd most likely kick my butt in an actual rowing scenario.

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Afbeeldingsresultaat voor woosh gif

 

And i seamlessly get worked into this, it's like you knew i was browsing this thread just a few minutes ago...

 

Also i hate rowing, i know i made it obvious, but i just hate it that much!

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Wednesday 3 January

Post holiday week at the box

25' EMOM

2 Squat Cleans

Did the Rx+ version (touch&go) with 114lbs and flawless technique

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8 minutes ago, Mr_Willes said:

That sounds like heaps of fun, and would be one of my first RX things i could actually manage!

The clue is you're supposed to go heavy. Rx+ is touch&go which can get demanding, while in the simple Rx you can break it down to a lift every 30' and the rest periods let you go heavier. Two different things really

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4 minutes ago, DarK_RaideR said:

The clue is you're supposed to go heavy. Rx+ is touch&go which can get demanding, while in the simple Rx you can break it down to a lift every 30' and the rest periods let you go heavier. Two different things really

Ok, so i would probably start out Rx+ and would go Rx if i couldn't maintain... Hmm might have to try that at home...

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1 minute ago, Mr_Willes said:

Ok, so i would probably start out Rx+ and would go Rx if i couldn't maintain... Hmm might have to try that at home...

Go for it. We were even allowed to change the load between sets (which takes out of your rest time though) so don't even worry about picking the right weight. Adapt as you go along, it's the Ranger way!

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Tuesday 9 January

12' AMRAP

10 Deadlifts

5 Power Cleans

5 Burpees over the bar

Score: 7 rounds and 8 reps using 40kg

 

Wednesday 10 January

3 rounds of

10 Wall Balls (6kg)

10 KB Swings (12kg)

5' AMRAP, 3' Rest

Score: 14 full rounds and a total of 15 bonus Wall Balls

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Sunday 14 January

Some workout from the 2011 Regionals

For time: 21-15-9, Deadlifts and Box Jumps

 

Score: 6'20" using 154lbs and a 24" box

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