This week wasn't quite as intense as previous weeks, I took more of a break between workouts than usual because I was busy hanging out with my girlfriend Frances Wang before she left for China for a few months to work for UNIFEM. So I took a few nights off - but I still got some decent workouts in!
Tuesday 2010-01-19
WOD: 4 rounds of 25 bettlebell swings @ 1.5 pood, 15 Pull ups. My time was 10:20. Quite bad. Felt a lot of nasty aching in right shoulder doing the pull-ups.
Wednesday 2010-01-20
Rest day.
Thursday 2010-01-21
WOD: 100 KB swings @ 1.5 pood. Felt good. KB swings make a great metcon/warmup!
- Rest -
5x5 shoulder press. 95-105-115-125-130. Felt strong! Compared to last shoulder press on 15th, where I could barely press 5x120, this one was much better.
Friday 2010-01-22
Rest day.
Saturday 2010-01-23
WOD: Angie (100 pull-ups, 100 sit-ups, 100 push-ups, 100 squats for time). My time: 12:46. Not too bad but my PR is under 12 minutes. Pull-ups still need work. Push-ups and squats in particular went well.
- Rest -
5x5 deadlift. 225-275-315-325-325. Felt pretty strong. I like deadlifts!
Sunday 2010-01-24
Rest day.
Monday 2010-01-25
WOD: 5x5 over head squat. I did power snatch to 5xOHS. 95-105-115-125-130. Felt pretty good on these, but really want to get up past 135 in power snatch very soon. I need to work on push press or push jerk to get the OHS heavier off the rack, rather than snatching it all the time. I could definitely squat more if I could get it into position.
5x5 back squat. 225-245-255-265-275 (fail after 4 reps). Felt strong on this. Much better than last back squat sessions on 11th and 15th.
5x5 power clean. 135-155-185-195 (fail after 1 rep). Again this was better than last time but I was totally burned out after the 1x195 power clean. Technique felt bad and movement was too slow. I'm thinking I'll spend some time with moderate weight (say 155#) to work on technique and speed. Also hopefully going with a bunch of KMSF folks to get some proper Olympic lifting coaching this weekend. My squat clean and squat snatch suck so this is badly needed!
Niall O'Higgins is an author, event organizer and software consultant. He wrote the book MongoDB and Python, published by O'Reilly. Events he organizes include We Have Tablets, the #1 Bay Area Tablet Computing Meet-up and PyWebSF. He also offers consulting services for Mobile, Tablet and Cloud Computing.
