getting fit and taking gains

Tag Archives: 3×10

Strength

3×10 floor press

33#-53#-63#

Sept 2: 58#-68#-73#

Aug 7: 53#-63#-68#

Aug 1: 53#-63#-63#

 

WOD

21-15-9

OH Squat, 33#

KB Swing, 35#

5:06

 

Challenge

50 x candlesticks

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Soooooo….. I had to take a week and a half off since I kind of overdid the pushups on Nov 3. Apparently doing max rep pushups isn’t “easing your way back into pushups.” I had a huge adhesion in my left tricep — I never learn. Except maybe now, maybe this will teach me.

Strength

3×10 deadlift

83-98-113#

Sept 20: 103#-123#-153#

Sept 6: 103#-123#-148#

Aug 29: 93#-113#-133#

WOD

5 RFT

10 box jump, 20″

5 pull ups

15sec hand stand

6:53

Challenge

3 x 100 flutterkicks


Remember that post where I realized I was developing actual abs, like on-my-way-to-a-six-pack abs? It’s happening again. At first I thought it was just my fat looking like abs, but then I realized it was actual muscle. Apparently if I just lean up a bit more I would have a six pack. This is enticing… I tried to find a funny pic for us to enjoy but all I found were weirdos taking selfies or people wishing they had abs. Ugh.

As it turns out I’ve never done a 3×10 for cleans — who knew?! I had hoped to end with 73# but wasn’t confident I could maintain form; it felt like my lower back was rounding as I squatted. I was rather pleased that I did 24″ box jumps again; in the past I was never confident enough to move beyond 20″ during workouts. I also realized that I need a heavier kettlebell. Sure, I  felt like my entire body was shaking as I did my KBS (another movement I want to review form on) but in spite of that it felt light. I’ve been putting it off since they are pricey and I have plenty of other things competing for my money (car maintenance, getting Wally’s teeth cleaned, buying a new phone….not to mention the temptation of Athleta and Purpose). I also want to buy dumbells since that would open up a wide range of additional movements such as man-makers, dumbell snatch, dumbell thruster, etc. But the next item on my gym list is a power cage — with that baby I could start doing heavy squats, front squats, presses, etc. Hmmm….

Strength

3×10 Clean

53#-63#-68#

 

Conditioning

AMRAP 10min

10 box jump, 24″

10 deadlift, 78#

10 KBS, 35#

5 + 6

 

DC

50 x hollow rock


I loved this workout. Since I was coming back from almost two weeks of not working out I was just trying to match my last deadlift, but on the last set I got lazy about changing plates so I just went up 5lb. The last set was hard but doable, and it felt good. The conditioning portion was also pretty awesome; I almost modified to knees to bar but decided I was being a wuss. I’m glad I didn’t because I could totally do the T2B.

 

Strength

3×10 deadlift

103#-123#-153#

Sept 6: 103#-123#-148#

Aug 29: 93#-113#-133#

 

Conditioning

For time:

800m run

40 burpees

30 toes to bar

20 shoulder press, 33#

10 pull ups

14:47

 

DC

Accum. 2min L-hang


Strength

3×10 Hang Power Clean

53#-63#-73#

 

Conditioning

“The Seven”

7 RFT:

7 x incline push-up, 20″

7 x thruster, 43#

7 x knees to elbows

7 x deadlift, 43#

7 x burpee

7 x KBS, 35#

7 x pull up

27:27

 

DC

30 x candlestick


All week I felt blah about working out. My Monday workout was a drag and after that I just couldn’t bring myself to get busy in the gym. Instead I practiced algebra and watched Longmire. After taking a week off from working out, I was inspired to get back into it with all my favorite things: deadlifts, double unders, and sit ups.

 

Strength

3×10 Deadlift

103#-123#-148#

 

Conditioning

“Annie”

50-40-30-20-10

Double Unders

Ab mat sit ups

11:34

Aug 29: 93#-113#-133#

Aug 6: 83#-103#-133#

 

Daily Challenge

4x:30 Superman holds


I was pleased with my increases in floor press, and am finally utilizing this blog for what I had intended: tracking my progress! I post my workouts instead of writing them down in a log somewhere because I’m a lazy nerd. I don’t want to flip through a notebook, I want to search tags. I initially started with 63# in HPC but quickly realized that was egotistical of me and I wouldn’t make it through without potentially damaging myself, so after 9 reps I backed it down to 53#. On the other hand I’m definitely ready to move up to 24″ box jumps since the 20″ is no longer a challenge. Mainly I was too afraid of busted up shins from being tired and missing.I also need to up my game on flutter kicks since I managed to do 100 in a row all three times; maybe I need to start doing 100 per leg three times?

What’s crazy is that this is only half of the conditioning workout; the full workout was all of that twice!

 

Strength

3×10 Floor Press

58#-68#-73#

Aug 7: 53#-63#-68#

Aug 1: 53#-63#-63#

 

Conditioning

For Time:

50 DU, then…

21-15-9

HPC, 53#

Burpees

Box jumps, 20″

….then 50 DU

15:09

 

Daily Challenge

3 x 100 flutter kicks