Quake3World

Yeah I am...nub...

Don Carlos wrote:Double unders Geoff - technical and extremely good for you

ordered one of those rx ropes for warmups. i like jumping rope to warmup.. helps that i'm decent at it

Skip de do u fucking fagots!...

Back Squat
3r @ 190lbs
3r @ 225
3r @ 250
3r @ 270
3r @ 250

Power snatch + overhead squat
3psn + 3ohs @ 115
3psn + 3ohs @ 125
2x 3psn + 3ohs @ 135

power clean + push jerk
3pwrcl + 1 pj @ 135
3pwrcl + 1 pj @ 150
3x 3pwrcl + 1 pj @ 160

Clean pulls
4r@ 210
4r @ 240
3r @ 265
3r @ 225
3r @ 240

behind the neck snatch grip press
4sx5r @ 95lbs (first time doing these, sucks)

don't eat cereal an hour before you work out.

Nice Back Squat dude - I've done 250lbs for 1 but not sure I could do it for 3...I might have to try *feeling strong*

lol...

andyman wrote:Back Squat
3r @ 190lbs
3r @ 225
3r @ 250
3r @ 270
3r @ 250

Power snatch + overhead squat
3psn + 3ohs @ 115
3psn + 3ohs @ 125
2x 3psn + 3ohs @ 135

power clean + push jerk
3pwrcl + 1 pj @ 135
3pwrcl + 1 pj @ 150
3x 3pwrcl + 1 pj @ 160

Clean pulls
4r@ 210
4r @ 240
3r @ 265
3r @ 225
3r @ 240

behind the neck snatch grip press
4sx5r @ 95lbs (first time doing these, sucks)

don't eat cereal an hour before you work out.

Andy, how long does it take you to run through a list like this?

that was about 75 minutes but it really isn't a lot of stuff. Monday took about 90 minutes i think.

monday was 112 reps + warmups, tuesday was 99 reps plus warmups, and tomorrow looks like it's going to suck shit.

Ok so I did

Back Squat:
1x5 @ 60kg
1x5 @ 80kg
3x5 @ 100kg

Sore legs after a throwdown on Sunday where there was plenty of squat action but I think I could managed 3 reps at 110kg easily enough

Thought I'd make a public announcement that I am on the fitness/weight loss thing again.

I was 96kg and I am looking at loosing about 10 to 15kg.
So far down to 92 so a little way to go.

(Now if you are on the imperial system and want pounds multiply by 2.2)

pulled 405 for 2 yesterday, I've been cutting for 2 months and my bar speed was probably 20% of what it was when I was pulling the same weight 3 months ago.

CrossFit Games work out 13.1:

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

wednesday 6 march

front squat
4r @ 165
4r @ 195
4r @ 220
4r @ 235
3r 220
3r 235
3r 220
3r 235

snatch
3r @ 120
3r @ 140
3r @ 160
3r @ 170
2r @ 180
4x3r @ 160
no here is where it got ugly... on the second set of the 4x3 i got super lightheaded because the 2nd snatch at 180 took it out of me and since it was as if i had completely forgotten how to snatch at that point, i packed up and decided to come back and finish.

so a few hours later i came back and still made it through the snatches but barely, something went haywire in my brain. then i finished the rest with no problem:

clean + jerk
3cl + 1j @ 145
3cl + 1j @ 170
3cl + 1j @ 190
3cl + 1j @ 205
2cl + 1j @ 215
3x3cl + 1j @ 190

snatch deadlift from block below the knee
4r @ 225
4r @ 245
4r 225
4r 245
4r 225
4r 245

Press
4x5r @ working weight
115, 120, 120, 115
not much weight on the presses but my arms were smoked

thursday 7 march

back squat
3r @ 190
3r @ 225
3r @ 250
4x3r @ 275

power snatch + behind-the-neck snatch grip push press + overehad squat
3pwrsn + 3 btn pp + 3 ohs @ 115
3x 3pwrsn + 3 btn pp + 2 ohs @ 135

power clean + front squat + jerk
3pwrcl + 3fs + 3j @ 135
3x 3pwrcl + 3fs + 2j @ 165

easy day. friday will suck like wednesday did though.

hit 250 x 3 on bench today @ 170 lbs. I've also started reverse dieting as my cut has stalled, so I'm going back up to 2600 calories for a couple of weeks before finishing my cut

250 x 3 @ 170lbs?

You did 3 reps @ 170lbs 250 times?

Pathetic weaklings...I got that shit beat and I'm not even lifting...

feedback wrote:hit 250 x 3 on bench today @ 170 lbs. I've also started reverse dieting as my cut has stalled, so I'm going back up to 2600 calories for a couple of weeks before finishing my cut

do u have a photo shoot coming up or something?...

scared? wrote:

feedback wrote:hit 250 x 3 on bench today @ 170 lbs. I've also started reverse dieting as my cut has stalled, so I'm going back up to 2600 calories for a couple of weeks before finishing my cut

do u have a photo shoot coming up or something?...

yeah... need to be shredded in time for pool party at hard rock hotel

Lol Jesus dude...

scared? wrote: and I'm not even lifting...

quoted for truth

I don't even need to lift and I still win...

Friday 8 march

front squat
3r @ 165
3r @ 195
3r @ 225
3r @ 235
2r @ 250
2x3r @ 235

snatch
2r @ 120
2r @ 140
2r @ 160
2r @ 170
1r @ 180
2x2r @ 160 (power snatched these)

clean + jerk
2 + 2 @ 145
2 + 2 @ 170
2 + 2 @ 190
2 + 2 @ 205
1 + 1 @ 215
2x 2 + 2 @ 190

clean deadlift from blocks below the knee
5r @ 210
4r 240
1r 270
4r 240
1r 270
4r 240
1r 270

I'm lifting beers to my face.

Oh hey....just lifted again.