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Nothing assigned for November 26, 2014


Gym Activity

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    Bob Cahill
    Nov 25, 2014
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    This was a little burner..I have not snatched or OHS in months hell it's been a really really long time. Ok so my snatch felt sloppy, and slow...my grip was not all the way to the collars...felt too wide for the first time in my life. Then the OHS...were ok for a few rounds and my wrist was ON FIRE...need to build up that wrist strength again...hold it straight not folded under the bar and all the weight. Only right wrist felt this way.
    10 rounds of: 3 Power Snatches, 95 lbs 3 Overhead Squats, 95 lbs Row, 100 m
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    Bob Cahill
    Nov 25, 2014
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    OK so still climbing on my bench progression...hoping to bench over 225 for one rep my goal...get a nice bench before Jamaica.
    Sets 5 Bench Press | 160 lbs 5 Bench Press | 160 lbs 5 Bench Press | 160 lbs
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    Bob Cahill
    Nov 25, 2014
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    Ok so the lift was not bad, just couldn't hold onto the bar...I lost my grip on rep three...reset and had a sloppy forth rep trying to change grips as I did a touch and go. So I hook gripped rep five...looks like it might be time to strengthen the old grip or time to HOOK GRIP!! also I did not alternate my hands both were palms facing me.
    Sets 5 Deadlifts | 255 lbs
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    Bob Cahill
    Nov 24, 2014
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    Got a little bit heavier today...gotta make sure to do my Power Cleans and Bench this week to keep on my progression in my linear progression....making progress...most I have ever lifted in a press will be soon if I can keep going..must do accessory work too chin up's and pull up's rows and dips.
    Sets 5 Strict Press | 120 lbs 5 Strict Press | 120 lbs 5 Strict Press | 120 lbs
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    Bob Cahill
    Nov 24, 2014
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    This is starting to get heavy. I am getting slower in my squat and form is starting to suffer. On last rep of 1st set I pretty much did a straight legged deadlift....my back rounded and I pushed up with my back and not my hips at all. Second set and Third set I went with my lifting belt..to keep me in better form. Second set was better form and speed. Last set was rough after rep two last three sets were a fight.
    Sets 5 Back Squats | 255 lbs 5 Back Squats | 255 lbs 5 Back Squats | 255 lbs
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    Bob Cahill
    Nov 22, 2014
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    This was a partner W.O.D which I did with Andrew Ottwell...we killed it. The original program was 1000m row/50 of all other movements. We just split it down the middle. I felt good and need to workout after taking two days off this week due to work.
    Row, 500 m 25 Box Jump (24 In.)s 25 Toes-to-bars 25 Strict Press, 45 lbs 25 Wall Balls, 20 lbs, 10 ft 150 Double Unders
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    Bob Cahill
    Nov 22, 2014
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    This was a Max reps per round and I got 8-7-7 strict pull up's after about two to three minutes rest. Getting a tad bit stronger...that is my goal for Jamaica...get swoll!!
    Sets 8 Strict Pull-ups 7 Strict Pull-ups 7 Strict Pull-ups
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    Bob Cahill
    Nov 22, 2014
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    I went natural on first set..it was slow and little bit of a grind. Chuck told me to speed up my descend. Second set I picked up the pace and not as bad. Then for the third set I put on my weight belt..and it was like I had all kinds of new energy...pushed through the last set with a lot more ease than the first two. Also no lifting shoes.
    Sets 5 Back Squats | 250 lbs 5 Back Squats | 250 lbs 5 Back Squats | 250 lbs
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    Bob Cahill
    Nov 22, 2014
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    Ok so I tried to get the 30 reps per minute of work and damn was it hard...!! I did 100 reps..which I am happy with plus I went full RX at 70 lb KB.
    21 Kettlebell Swings 2 pood 1 min Rests 1 min 21 Kettlebell Swings 2 pood 1 min Rests 1 min 22 Kettlebell Swings 2 pood 1 min Rests 1 min 16 Kettlebell Swings 2 pood 1 min Rests 1 min 20 Kettlebell Swings 2 pood 1 min Rests 1 min
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    Bob Cahill
    Nov 22, 2014
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    Keeping on this linear progression and seeing where I stall out!
    Sets 5 Deadlifts | 245 lbs
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