February 13, 2007
Rest- Federal Government closed down early
February 14, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's
2 Rounds:
Deck KB Snatch - 24 kg x 4 per side
Alternating KB lunge - 24 kg x 4 per side
8 tuck jumps - maximizing rebound
1:11, 1:39
2 hand KB Swing - 24 KG x 100 swings in 8:01 - 20, 20, 20,20,14,6
stick dislocates - 5, 5, 5,
band dislocates - 3, 3, 4, 3, 3
TGU(OHS style) - alternating sides - 12kg x 3 L/R
windmill - 12kg x 3 L/R, 24 kg x 3 L/R, 24 kg x 3 L/R
20 minutes foam rolling - emphasized hamstrings/back
20 minutes of tennis ball rolling - lower body
20 minutes of soft tissue work - traps, middle back
Notes:
-Supposed to be Workout B but stuck at home, car is iced in the parking lot and apparently the condo association isn't planning on icing and plowing the lot????
-Snatch/Lunge/Jump - Modification from Coach Rut's WOD on 1/8/2007, Supposed to be 7 rounds but my lower back felt like it was on fire after the 2nd round so I stopped, it's days like this where I wonder if this is even remotely normal for heavy deadlifts and/or squats have this effect for days later.
-100 kb swings - Wanted to do more metcon without setting my lower back off
Thursday, February 15, 2007
Monday, February 12, 2007
February 12, 2007
February 12, 2007
Core Performance Movement Prep
neutral grip face pull - 30 x15, 40 x 15, 40 x 15
band pushup - 10, 10, 10
ball crunch - 25 x 6, 35 x 6
OHS - 45 x 5, 95 x 4, 135 x 3
Squat - (201 tempo) - 185 x 2, 225 x 1, 275 x 1, 290 x 4, 290 x 4, 290 x 2/2, 195 x 16
1/4 squat - (201 tempo) - 375 x 3, 385 x 3, 405 x 3
good morning - (201 tempo) - 105 x 10, 115 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 10 x L/20, 10 x R/20
Row @ 5 - 2K - 7:29.5!!!!! PR by 15 seconds!!!@#!@#!@!!! My first 2K was 7:48 and my best 2K is 7:44
Rest 3:00
5 minutes of burpees
40 reps total - I was still gasping for breath from the row when I started these.
Notes:
-New Rules of Lifting Strength II workout A
-Squats - low bar squats - I can definitely go up to at least 3001
-1/4 squats - 405 wasn't even that bad I could have probably made 405+ easily
-Good mornings - 115 was heavy for 10 but doable
-Hammer lunge - 10#'s was good, need to work on lunging backwards
-2K Row -I CRUSHED my old 2K time today, I was iffy on even doing this today after my heavy leg day and decided I needed to stop being such a baby and just do it. I was wasted after this effort though.
-Burpees- I was supposed to only rest 2 minutes after the row and then do the burpees but I took an extra minute and the burpees still wrecked me. Originally I was shooting for 10/minute but after the first minute I had to pull the pace back a little bit and managed to pull out another 30 in the remaining 4 minutes.
Core Performance Movement Prep
neutral grip face pull - 30 x15, 40 x 15, 40 x 15
band pushup - 10, 10, 10
ball crunch - 25 x 6, 35 x 6
OHS - 45 x 5, 95 x 4, 135 x 3
Squat - (201 tempo) - 185 x 2, 225 x 1, 275 x 1, 290 x 4, 290 x 4, 290 x 2/2, 195 x 16
1/4 squat - (201 tempo) - 375 x 3, 385 x 3, 405 x 3
good morning - (201 tempo) - 105 x 10, 115 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 10 x L/20, 10 x R/20
Row @ 5 - 2K - 7:29.5!!!!! PR by 15 seconds!!!@#!@#!@!!! My first 2K was 7:48 and my best 2K is 7:44
Rest 3:00
5 minutes of burpees
40 reps total - I was still gasping for breath from the row when I started these.
Notes:
-New Rules of Lifting Strength II workout A
-Squats - low bar squats - I can definitely go up to at least 3001
-1/4 squats - 405 wasn't even that bad I could have probably made 405+ easily
-Good mornings - 115 was heavy for 10 but doable
-Hammer lunge - 10#'s was good, need to work on lunging backwards
-2K Row -I CRUSHED my old 2K time today, I was iffy on even doing this today after my heavy leg day and decided I needed to stop being such a baby and just do it. I was wasted after this effort though.
-Burpees- I was supposed to only rest 2 minutes after the row and then do the burpees but I took an extra minute and the burpees still wrecked me. Originally I was shooting for 10/minute but after the first minute I had to pull the pace back a little bit and managed to pull out another 30 in the remaining 4 minutes.
February 9-11, 2007
February 9, 2007
Rest- Supposed to be heavy squat day but had to go home early to watch the baby. Sometimes I get annoyed when I miss workouts and I tried to take it in stride and remind myself about AC's quote:
"Your body can't differentiate between stressors. Stress is like water from hundreds of taps flowing into a bathtub. Financial stress, relationships, health, and training stress are all different taps. When all the other taps are flowing full blast, turn down the training tap a little bit so your tub doesn't overflow."
February 10, 2007
Rest - Watched the kids all day, by the end of the day all I wanted to do was be in a dark and quiet room with no crying/fighting or whining.
February 11, 2007
Foam Roller - Total body 30 minutes - Lats are still really sore but foam rolling them is mind numbingly painful must do more lat rolling along with calf rolling. Tried to take it easy on my legs since I knew I was doing heavy squatting on Monday.
Rest- Supposed to be heavy squat day but had to go home early to watch the baby. Sometimes I get annoyed when I miss workouts and I tried to take it in stride and remind myself about AC's quote:
"Your body can't differentiate between stressors. Stress is like water from hundreds of taps flowing into a bathtub. Financial stress, relationships, health, and training stress are all different taps. When all the other taps are flowing full blast, turn down the training tap a little bit so your tub doesn't overflow."
February 10, 2007
Rest - Watched the kids all day, by the end of the day all I wanted to do was be in a dark and quiet room with no crying/fighting or whining.
February 11, 2007
Foam Roller - Total body 30 minutes - Lats are still really sore but foam rolling them is mind numbingly painful must do more lat rolling along with calf rolling. Tried to take it easy on my legs since I knew I was doing heavy squatting on Monday.
Thursday, February 08, 2007
February 8, 2007
February 8, 2007
running drills form CFJ Sep. '06
Semi specific warmup
Burgener Warmup - 45 x 1
OHS - stick x 12
Push press - 45 x, 95 x 3, 135 x 1, 165 x 4, 165 x 4, 135 x 8, 105 x 12
(Superset with full rest - 180 seconds)
pullups - 3, 3, 1, 30 x 4, 30 x 4, 10 x 8, BW x 12(broken)
db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 150 x 12
upperbody russian twist - 25 x 6, 25 x 6
Treadmill @1% -
5 minute warmup @4mph
1 minute sprint @ 10 mph
2 minute run @ 7 mph
30 sec spring @ 10 mph
1 minute run @ 7 mph
Total distance = 0.95 miles
Notes:
-New Rules of Lifting Strength II workout D
-Push Press - 165 go up to 170, 135 go up to 140, stay at 105 for 12
-Pullups - Go up to 35 for set of 4, and stay for set of 8
-Cable Row- Stay
-Incline DB Press - Stay
-Running - Had to get back to work wasted some time early on running my mouth, I really need to start running more conistently at least one time a week.
running drills form CFJ Sep. '06
Semi specific warmup
Burgener Warmup - 45 x 1
OHS - stick x 12
Push press - 45 x, 95 x 3, 135 x 1, 165 x 4, 165 x 4, 135 x 8, 105 x 12
(Superset with full rest - 180 seconds)
pullups - 3, 3, 1, 30 x 4, 30 x 4, 10 x 8, BW x 12(broken)
db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 150 x 12
upperbody russian twist - 25 x 6, 25 x 6
Treadmill @1% -
5 minute warmup @4mph
1 minute sprint @ 10 mph
2 minute run @ 7 mph
30 sec spring @ 10 mph
1 minute run @ 7 mph
Total distance = 0.95 miles
Notes:
-New Rules of Lifting Strength II workout D
-Push Press - 165 go up to 170, 135 go up to 140, stay at 105 for 12
-Pullups - Go up to 35 for set of 4, and stay for set of 8
-Cable Row- Stay
-Incline DB Press - Stay
-Running - Had to get back to work wasted some time early on running my mouth, I really need to start running more conistently at least one time a week.
February 7, 2007
1H KB swing - 12kg x 10L/R, 12 kg x 15L/R, 24 kg x 10L/R
Windmill - 12 kg x 3L/R, 12 kg x 3L/R, 24 kg x 3L/R
walking swing - 12 kg - 5 forward, 5 backward
Slingshot - 12 kg x 12 CL/CCL, 24 kg x 12 CL/CCL
30 minutes foam rolling all lower body
Notes:
Just a light workout, it was supposed to be workout D but I stayed home today due to my wifes' doctors appointment. Back got tight on the heavy swings.
Windmill - 12 kg x 3L/R, 12 kg x 3L/R, 24 kg x 3L/R
walking swing - 12 kg - 5 forward, 5 backward
Slingshot - 12 kg x 12 CL/CCL, 24 kg x 12 CL/CCL
30 minutes foam rolling all lower body
Notes:
Just a light workout, it was supposed to be workout D but I stayed home today due to my wifes' doctors appointment. Back got tight on the heavy swings.
February 6, 2007
February 6, 2007
Row @ 5 - 400m - 2:00
Core Performance Movement Prep
Burgerner warmup - 45 x 2
ankle/hip mobility
snatch - 45 x 3, 95 x 1
split snatch - 45 x 2, 45 x 4
split clean - 45 x 2
clean - 45 x 2
Coach Rut WOD
Row with Traveling Burpee
7 Rounds for Time:
Row 400 M
Traveling Burpee 4 reps
Rower was set at 5
Total time - 15:51
Individual round times: 1:56, 2:15, 2:09, 2:20, 2:22, 2:31, 2:19
ankle/hip mobility
stick dislocates - 5, 5, 5, 5, 3
x band walk - 4 L/R, 4 L/R, 4 L/R
Band pulls - upper and lower body
1/2 Tabata plank - 4/8 intervals
Notes:
Snatch - I was just messing around today while waiting for the rower to open up lower back was tight from deadlifts so I just used the bar. Split style felt very weird just wanted to try it out.
Row with traveling burpee - I spent about 10-15 seconds messing with the feet straps so that was added rest time, I tried it without using the foot straps and it felt really awkward.
Tabata planks - OUCH my stomach spasmed and just felt like one huge cramp.
Row @ 5 - 400m - 2:00
Core Performance Movement Prep
Burgerner warmup - 45 x 2
ankle/hip mobility
snatch - 45 x 3, 95 x 1
split snatch - 45 x 2, 45 x 4
split clean - 45 x 2
clean - 45 x 2
Coach Rut WOD
Row with Traveling Burpee
7 Rounds for Time:
Row 400 M
Traveling Burpee 4 reps
Rower was set at 5
Total time - 15:51
Individual round times: 1:56, 2:15, 2:09, 2:20, 2:22, 2:31, 2:19
ankle/hip mobility
stick dislocates - 5, 5, 5, 5, 3
x band walk - 4 L/R, 4 L/R, 4 L/R
Band pulls - upper and lower body
1/2 Tabata plank - 4/8 intervals
Notes:
Snatch - I was just messing around today while waiting for the rower to open up lower back was tight from deadlifts so I just used the bar. Split style felt very weird just wanted to try it out.
Row with traveling burpee - I spent about 10-15 seconds messing with the feet straps so that was added rest time, I tried it without using the foot straps and it felt really awkward.
Tabata planks - OUCH my stomach spasmed and just felt like one huge cramp.
Reading Goal for February
Last year sometime Alwyn Cosgrove wrote something talking about his reading habits and how he tries to read 1 fitness related or business related book a week. After thinking about this and thinking of how much better off a person would be if they stuck by that simple rule. Starting this month I'm going to read 1 fitness related book per month, along with my sci-fi books that I can't stay away from!
January 2007 - Lights Out
Reading right now - Core Performance Essentials and Spin. After I finish those books I'll post a review here.
January 2007 - Lights Out
Reading right now - Core Performance Essentials and Spin. After I finish those books I'll post a review here.
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