27 January 2015 – Double ManMakers

Strength:

Bench Press
Take percentages based off 90% of your 1 RM (60kg/132lbs)
70% x 3 (40kg/88lbs)
80% x 3 (60kg/132lbs)
90% x 3 (62kg/136lbs)
90% x AMRAP to “not failure”. Leave one or two in the tank (62lbs/136lbs) x 5 reps

Then, for time:
WOD
6 man-makers
10 double-unders
5 man-makers
20 double-unders
4 man-makers
30 double-unders
3 man-makers
40 double-unders
2 man-makers
50 double-unders

Man-maker: with dumbbells in hands, do push up, left dumbbell row, push up, right dumbbell row, bottom up squat, db power clean, then db press or push press or push jerk.

Time: 17:25 (20kg/44lbs dumbells)

20 January 2015 – Getting Double Unders!

Max Bench Press. I don’t even know what mine is 😐

Its a serious weak point that I need to work on though, and it doesn’t help that I have the longest limbs on earth.

I did the following:

Strength:
Bench Press
Take percentages based off 90% of your 1 RM
65% x 5 @ 40kg/88lbs
75% x 5 @ 50kg/110lbs
85% x 5 @ 60kg/132lbs
85% x till failure @ 60kg/132lbs (3 reps)

WOD
7 Rounds
3 Muscle-ups
6 Power Snatches (60,45)
9 Burpees
30 Double Unders
Rest 1 Minute
Level 3 (50,35), 1 MUP
Level 2 (40,25), 20 Double Unders, 9 Pullups and 9 Ring Dips
Level 1 (30,15), 80 SINGLES, 4 Rounds, 9 Pullups and 9 Dips

I did the WOD with a 50kg/110lbs barbell and 3 assisted bar muscle ups every round (a combo of L2 & L3). I can feel myself getting more comfy with 50kg in the snatch, though my form suffered a bit at the end (wasn’t using my hips enough). Also got 30 Double Unders in a row in 2 of the 7 rounds! Win! It takes alot of concentration to keep that rhythm for an extended time, but I’m getting there 😉

Time: 29:07