[HellIsForHeroes]

Yeah! That's what it is. Thanks. The name was just escaping me for the past... ever.

[fat_wilhelm]

Have you been following ths Chicago thread on the Anvil? 231 class is absolutely stacked! It's going to be super fun.

[HellIsForHeroes]

I don't even visit the Anvil. This is obviously something I need to do.

Just found it. I will be following this forum from now on.

[HellIsForHeroes]

Dynamic Effort Deadlift
WarmUp
135x5
135x5
225x5

Work (Double Overhand)
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3

Zercher Deadlift
135x1
135x1
135x1
135x1
135x1
185x1
225x1
275x1
295x1
315x1
365x1 (+20lb PR)

The 315 felt easy, so I decided to try 365. It wasn't so bad. But I'm really bad at setting PRs on top of PRs. I lose focus after the first one.

Pullups
BWx4
BWx4
BWx3.5

Dynamic Rows (Double Underhand)
135x5
185x5
225x5

Turkish Get Ups (Dumbbells)
50x1 per side
60x1 per
80x1 per
100x1 per

[mschatz]

damn. nice zercher

[HellIsForHeroes]

Yesterday's workout

December 8th
Dumbbell Snatch
35lbx100

I did this for the challenge in the conditioning forum. I kept time with a clock on the wall... but I forgot when I started. So I don't have a time on this. Bogus. I did 25 right handed, 25 left, 25 right, 25 left. I'll be doing this again next week with a stopwatch.

Circuit
4 CHINS
8 Burpees (with pushup)
12 Pushups
24 BW Squats

Ran through that twice. I probably had a 5 minute break between. During that break I considered changing this log title to "HellIsForHeroes' is in horrible shape".

Carioca 90 yards (45 down and 45 back)

[HellIsForHeroes]

December 10th, 2007
Squat
WarmUp
BWx5
135x5
135x5
225x5

Work
305x5
315x5
325x5
335x5
345x4
345x1

I missed rep 5 of 345 BARELY. It was definitely a I gave up and not a I can't do it. So I immediately reset the bar as fast as I could and did one more, so I didn't feel as shitty about it.

Front Squat
185x5
185x5
185x5

Good Mornings
155x5
155x5
155x5

Overhead Squat
135x5
135x5

Double Overhand Barbell Hold for Time
315x20secs
315x16secs

Started out shitty. Felt good about half way through the squats. I'm upset about the missing the 5th rep on the last squat set. I'll probably try this same weight and rep scheme next week so I can say I truly did it before trying to move on.

[Zerocrew1984]

i'm doing something you recommended to me a long time ago....

i'm smoloving the shit out of my squat.

[BlondeWarrior]

Nice job buddy, you're working hard. I want you to keep working on that squat, so I can see you at Tony's in March: box squat for max.

Check the entry form online and get that shit in soon. Are you LW (under 231?) If so, your division might fill up fast.

[HellIsForHeroes]

I'll see about the March event maybe. I am just worried about possibly burning out between that and the one in April.

Today's workout.

2 minute rounds, 2 rounds per drill

Kick Cover Kick followed by a head movement drill and a counter

cardio drill: (assuming normal stance) jab, right kick, cross, left kick, right leg teep, cross, left hook, cross, left kick, right kick, repeat

cardio drill: do whatever the pad holder says

play tag with jabs only

play tag

Then all these back to back
10 Divebomber Pushups
10 Diamond Pushups
10 Fist Pushups
60 second ab bridge
10 V Ups
30 second cherry pickers
30 second flutter kicks
10 side bridges per side
10 tuck jumps
30 yards x 4 of these jumping things where you swing your arms
20 bodyweight squats
10 burpees (pushup and knee tuck)

I was tired.

I really want to take real classes. One week and finals are over, then I can start after the holidays.