October 10, 2007
ring rows - 10, 10
jump rope - 100 singles -57 seconds
handstand practice - 5 minutes
3 rounds for time of:
10 burpees
10 pull-ups
10 sandbag halfmoons (5 each side) w/40# duffel bag (hope nothing broke in there!)
Total time - 6:58 - 1:34/2:22/3:02
Notes:
-CA WOD 10OCT2007
-Didn't do the strength portion because I worked out at home.
-Metcon - felt good, the pull-ups were definitely what slowed me down the most. I wasn't sure I was doing the half moon things correctly.
Thursday, October 11, 2007
October 9, 2007
First thing is first, I'm an idiot! If i had read the WOD info I would have known that if it says 3 x 5 it's 5 sets of 3 reps. NOT 3 sets of 5 reps. I only realized my error today.
October 9, 2007
foot mobility drills ~25m
running drills ~10m
800m repeats w/3:45 rest - 3:45, 3:44, first 400m 1:53, last 400m done
Burgener warmup - 45 x 1
muscle clean + tall clean - 45 x 2 x 1+1, 95 x 1+1, 95 x 1+1, 95 x 1+1, 115 x 1+1, 115 x 1+1
muscle clean + push jerk + split jerk - 115 x 1+1+1L, 115 x 1+1+1R, 115 x 1+1+1L/R
3 rounds for time:
4 per side (3 KB snatch + 1 OHS) -16kg KB
15 clapping push-ups
25 push ball -20 pound Dynamax MB
1st round - 3:26
2nd round - did half RX'ed reps, 3:05
3rd round - nonexsistent, I was wiped!
glute bridge - 12, 12
kb halos - 10# x 5CL/CCL, 10# x 5CL/CCL
Stretches - death, sleeper, calf
Notes:
-800m repeats - I was shooting for 3:45 per 800m, the 3rd repeatI felt destroyed after the first 400m's so I called it quits to do the WOD.
-CA WOD 9OCT2007
-muscle clean + tall clean - I definitely could have gone a little heavier here
-push jerk + split jerk - muscle cleaned it up and alternated leading legs on the split jerk. The first set felt awkward but the last 2 sets felt great, definitely could have maintained speed at a heavier weight.
-Metcon - Felt like crap after the first round, reduced the number of reps, still felt like crap, so I called it a day. After this coming Saturdays PT test I can be running on the backburner a little bit to focus more on the prescribed training.
October 9, 2007
foot mobility drills ~25m
running drills ~10m
800m repeats w/3:45 rest - 3:45, 3:44, first 400m 1:53, last 400m done
Burgener warmup - 45 x 1
muscle clean + tall clean - 45 x 2 x 1+1, 95 x 1+1, 95 x 1+1, 95 x 1+1, 115 x 1+1, 115 x 1+1
muscle clean + push jerk + split jerk - 115 x 1+1+1L, 115 x 1+1+1R, 115 x 1+1+1L/R
3 rounds for time:
4 per side (3 KB snatch + 1 OHS) -16kg KB
15 clapping push-ups
25 push ball -20 pound Dynamax MB
1st round - 3:26
2nd round - did half RX'ed reps, 3:05
3rd round - nonexsistent, I was wiped!
glute bridge - 12, 12
kb halos - 10# x 5CL/CCL, 10# x 5CL/CCL
Stretches - death, sleeper, calf
Notes:
-800m repeats - I was shooting for 3:45 per 800m, the 3rd repeatI felt destroyed after the first 400m's so I called it quits to do the WOD.
-CA WOD 9OCT2007
-muscle clean + tall clean - I definitely could have gone a little heavier here
-push jerk + split jerk - muscle cleaned it up and alternated leading legs on the split jerk. The first set felt awkward but the last 2 sets felt great, definitely could have maintained speed at a heavier weight.
-Metcon - Felt like crap after the first round, reduced the number of reps, still felt like crap, so I called it a day. After this coming Saturdays PT test I can be running on the backburner a little bit to focus more on the prescribed training.
October 8, 2007
October 8, 2007
jump rope - 2 minutes
leg swings - 5 L/R
inverted hamstrings backwards - 6L/R
pullups - 3, 3, 4
foot mobility drills ~25m
lunge - 6L/R
Front Squat - 80% x 3 x 5 - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 5, 205 x 5, 205 x 5
dead hang chins - max - 13, 9 ,4
(superset with full rest - 90 seconds)
clean DL 135 x 3, 225 x 3, 275 x 3
pushups - feet on bench - 28, 12
(superset with full rest - 90 seconds)
DB overhead situp - 25 x 7, 17.5 x 8, 17.5 x 8
pallof press - 90 x 8L/R, 90 x 12L/R, 90 x 12L/R
(superset with no rest - 30 seconds)
Notes:
-CA WOD - 8OCT2007 - Modified slightly by alternating sets of exercises
-chin-ups - all dead-hang but no PR today
-overhead situp - 25 in each hand was too heavy to start out with
jump rope - 2 minutes
leg swings - 5 L/R
inverted hamstrings backwards - 6L/R
pullups - 3, 3, 4
foot mobility drills ~25m
lunge - 6L/R
Front Squat - 80% x 3 x 5 - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 5, 205 x 5, 205 x 5
dead hang chins - max - 13, 9 ,4
(superset with full rest - 90 seconds)
clean DL 135 x 3, 225 x 3, 275 x 3
pushups - feet on bench - 28, 12
(superset with full rest - 90 seconds)
DB overhead situp - 25 x 7, 17.5 x 8, 17.5 x 8
pallof press - 90 x 8L/R, 90 x 12L/R, 90 x 12L/R
(superset with no rest - 30 seconds)
Notes:
-CA WOD - 8OCT2007 - Modified slightly by alternating sets of exercises
-chin-ups - all dead-hang but no PR today
-overhead situp - 25 in each hand was too heavy to start out with
October 5, 2007
October 5, 2007
foot mobility drills ~25m
Run 4 - Benchmark A - 2 miles
Time: 15:17 beat my May 22nd time by 13 seconds
1st mile 7:34, 2nd mile 7:43
GHR - 4
Clean + push jerk - 135 x 1 + 1, 185 x 1 + 0, 165 x 1 + 2(ugly!), 165 x 1 + 2, 135 x 1 + 2
Snatch balance - 45 x 2, 65 x 2, 85 x 2, 105 x 2, 135 x 0, 125 x 1, 0(OUCH)
Pullups - Wide grip - 8, wide grip - 8, regular grip - 7
ring pushups - 9, 11, 9
(superset with full rest - 90 seconds)
Couldn't remember what the metcon workout was so I made it up with the exercises I did remember
3 rounds:
5 glute ham raises
5 glute ham raise situps
3 1-arm DB split snatch (per arm) w/35 #'s(heaviest DB in this area)
time- no idea, didn't think to time the thing until I was halfway through the 2nd round.
Notes:
-Run #4 - Not a PR for the 2 mile but it's better than my run on May 22nd.
-My first CA WOD - the gym bought a bunch of new things i.e. bumpers and a GHR this past week, it was like Christmas in July! This is somewhat messed up because I wasn't planning on doing this when I went to the gym today so I didn't write it all down.
-Clean+push jerk - Because of my horrible memory I did these all from the ground and didn't remember till the last set it was supposed to be somewhat light
-snatch balance - the first few sets felt good, the last set I didn't lock my arms out fast enough and the barbell kind of crashed on me, ouch.
-Pullups - One thing I don't like is the pullup bars they have in this new "crossfit room" They had the dip/pullup metal thing and an assisted pullup machine. The pullup bars on the dip combo were way too wide.
-ring pushups - feet elevated on a box - rough
-3 rounds - never done a GHR situp before, the story about the guy with the swollen balls and the GHR situp kept running through my head.
foot mobility drills ~25m
Run 4 - Benchmark A - 2 miles
Time: 15:17 beat my May 22nd time by 13 seconds
1st mile 7:34, 2nd mile 7:43
GHR - 4
Clean + push jerk - 135 x 1 + 1, 185 x 1 + 0, 165 x 1 + 2(ugly!), 165 x 1 + 2, 135 x 1 + 2
Snatch balance - 45 x 2, 65 x 2, 85 x 2, 105 x 2, 135 x 0, 125 x 1, 0(OUCH)
Pullups - Wide grip - 8, wide grip - 8, regular grip - 7
ring pushups - 9, 11, 9
(superset with full rest - 90 seconds)
Couldn't remember what the metcon workout was so I made it up with the exercises I did remember
3 rounds:
5 glute ham raises
5 glute ham raise situps
3 1-arm DB split snatch (per arm) w/35 #'s(heaviest DB in this area)
time- no idea, didn't think to time the thing until I was halfway through the 2nd round.
Notes:
-Run #4 - Not a PR for the 2 mile but it's better than my run on May 22nd.
-My first CA WOD - the gym bought a bunch of new things i.e. bumpers and a GHR this past week, it was like Christmas in July! This is somewhat messed up because I wasn't planning on doing this when I went to the gym today so I didn't write it all down.
-Clean+push jerk - Because of my horrible memory I did these all from the ground and didn't remember till the last set it was supposed to be somewhat light
-snatch balance - the first few sets felt good, the last set I didn't lock my arms out fast enough and the barbell kind of crashed on me, ouch.
-Pullups - One thing I don't like is the pullup bars they have in this new "crossfit room" They had the dip/pullup metal thing and an assisted pullup machine. The pullup bars on the dip combo were way too wide.
-ring pushups - feet elevated on a box - rough
-3 rounds - never done a GHR situp before, the story about the guy with the swollen balls and the GHR situp kept running through my head.
9/20/07-10/3/07
October 3, 2007
foot mobility drills ~25m
inverted hamstring (backward) - 8L/R
lunge w/ lateral flexion - 8L/R
knee hug (moving) - 8L/R
hand walk - 8
snatch grip deadlift - 45 x 5, 95 x 4, 135 x 3, 165 x 1, 165 x 5, 165 x 5, 165 x 5, 165 x 5, 165 x 5
pull-ups -BW x 5, 4, 3, 3, 5, bw+10 x 5, +25 x 3, +10 x 5, +10 x 4 6, 6 (varied grips)
(superset with full rest - 60 seconds)
alternate incline DB press - 70 x 7L/R, 70 x 7L/R, 70 x 5L/R
DB bulgarian split squat - 20 x 14L/R, 20 x 14L/R, 20 x 12L/R
(34 seconds of work superset with no rest - 34 seconds)
inverted ring rows - 14, 11, 8, 8
planks - 34 sec, 34 sec, 34 sec, 38 sec
(34 seconds of work superset with no rest - 34 seconds)
Finisher - sprints
400m - 1:55
100m - 23.76, 20.56, 20.37, 20.78, 20.24
Notes:
-Following Tony Gentilcore's latest program Day 1
-SGDL - Felt good will move up to 175 next week
-pullups - I'll stay at 10#'s
-Alt. incline and BSS - Heck of a circuit, this kicked my ass again! I got around the same number of reps but I upped the weight for both exercises this week.
-Planks and Ring rows - Ouch
-Finisher - Sprints - Was going to do some repeats but after the first 400m my calves were cramping a little so I tried a 100m and had no problem so I did 100m's and rest was ~ how long it took back to walk back to starting point so 1:00-1:30 per sprint. These felt good near the end.
September 27, 2007
foot mobility drills ~25m
inverted hamstring forward - 6L/R
400m Repeats w/1:45 rest - 1:42, 1:42, 1:48, 1:45, 1:46 - shooting for 1:45 pace
Dip - bw x 4, bw w/90 x 20 x 1-rep singles
Power Snatch - 45 x 5, 135 x 1-rep singles
(superset with full rest - 30 seconds)
pallof press- 90 x 12 L/R, 100 x 12 L/R
wrist extensions - 7.5 x 12, 8 x 12
Notes:
-400m repeats - Not bad actually, I'll add more repeats as the weeks go on.
-I snagged this 20 1 rep singles from Chad waterbury's latest article jsut to try it out, it was actually a lot harder than I thought it'd be due to the 30 seconds of rest, that was barely enough time to get the dip belt on and tag my workout log.
-Dips - Could have gone up in weight
-Power Snatches - all from the floor, could have gone up a little bit
September 26, 2007
foot mobility drills
lunge w/lateral flexion -8L/R
knee hug - 8L/R
inverted hamstring backward - 8L/R
front squat - 1 PC +45 x 5, 1 PC + 95 x 4, 1 PC + 135 x 3, 1 PC + 185x 2, 1 PC + 190 x 6, 190 x 6, 190 x 6, 190 x 6
t-bar row (neutral grip) - NWx8, 25 x 4, 50 x 3, 75 x 2, 90 x 6, 90 x 6, 90 x 6, 90 x 6
(superset with full rest - 90 seconds)
walking lunges w/2 KB's - 50 x 7L/R, 50 x 8L/R, 50 x 7L/R
db push press - 40 x 11, 40 x 11, 40 x 11
(32 seconds of work superset with no rest - 32 seconds)
band resisted push-ups - 9, 12, 10, 7
reverse crunches - 15, 16, 15, 17
(32 seconds of work superset with no rest - 32 seconds)
Finisher - 400m's at goal pace = 0
Notes:
-Following Tony Gentilcore's latest program Day 5
-Front squats - 190 was pretty rough on the last set, The rack wasn't availible at first so I had to power clean it up for the first few sets.
-T-bar row - 90 was hard not too bad, could go up to 95
-band resisted push-ups- I think trying to get the band to stay put was more challenging than the exercise itself, the band kept slipping onto my neck.
-DB Push press - PRessed for time so I changed it from 1-arm to both arms. A bit more of a metabolic hit than doing the 1-arm version.
-Finisher - Started my first 400m, calves cramped up badly after the first 100m's I knew it was time to call it a day.
September 21, 2007
foot mobility drills ~25m
hand walk - 8
inverted hamstring (backward) - 8L/R
leg cradle (moving) - 8L/R
snatch grip deadlift - 45 x 5, 95 x 4, 135 x 3, 155 x 1, 155 x 6, 155 x 6, 155 x 6, 155 x 6
pull-ups - 3, 3, 6, 6, 6, 6 (varied grips)
(superset with full rest - 90 seconds)
inverted ring rows - 13 feet in, 10, 10, 8
planks - 32 sec, 32 sec, 32 sec, 32 sec
(32 seconds of work superset with no rest - 32 seconds)
alternate incline DB press - 65 x 7L/R, 65 x 8L/R, 65 x 8L/R
DB bulgarian split squat - 15 x 14L/R, 15 x 14L/R, 15 x 9L/R
(32 seconds of work superset with no rest - 32 seconds)
Finisher #2 - Tabata's
Ring dips - 5, 6, 5, 5, 3, 2, 3, 3
Notes:
-Following Tony Gentilcore's latest program Day 1
-SGDL - Felt good will move up to 165 if not 175 next week
-pullups - why the heck does it feel like such a struggle to get 4 sets of 6???
-Alt. incline and BSS - Heck of a circuit, this kicked my ass again! Stayed at the same weights as last week.
-Planks and Ring rows - Ouch
-Finisher #2- Tabata ring dips - now this was just a terrible idea, my stabilizers were FRIED after the first 4 go's the last 4 were a STRUGGLE to get 3 reps per 20 seconds. This one is a keeper.
September 20, 2007
1.5 mile run - 12:18
4 x 100m barefoot strides - 90 seconds rest - 23, 22, 20, 20
wall slides - 12
glute bridges - 12
hip corrections - 5L/R
hamstring stretch lateral - 10L/R
stick dislocates - 5, 5
ankle mobility - 10L/R
stretch - quads, rectus femoris, lats,
Foam rolling - ~30 minutes
Notes:
-The run sucked, the first 1/2 mile I was doing good at a sub 7:30/mile then the 2nd 1/2 mile slowed me down to a total of a ~7:40 for the first mile, then the last 0.5 BAH!
-100m strides - These actually felt good after I walked over to the track, no foot pain, really concentrated on a good footstrike.
-Needed the foam rolling a lot, hurts so good.
foot mobility drills ~25m
inverted hamstring (backward) - 8L/R
lunge w/ lateral flexion - 8L/R
knee hug (moving) - 8L/R
hand walk - 8
snatch grip deadlift - 45 x 5, 95 x 4, 135 x 3, 165 x 1, 165 x 5, 165 x 5, 165 x 5, 165 x 5, 165 x 5
pull-ups -BW x 5, 4, 3, 3, 5, bw+10 x 5, +25 x 3, +10 x 5, +10 x 4 6, 6 (varied grips)
(superset with full rest - 60 seconds)
alternate incline DB press - 70 x 7L/R, 70 x 7L/R, 70 x 5L/R
DB bulgarian split squat - 20 x 14L/R, 20 x 14L/R, 20 x 12L/R
(34 seconds of work superset with no rest - 34 seconds)
inverted ring rows - 14, 11, 8, 8
planks - 34 sec, 34 sec, 34 sec, 38 sec
(34 seconds of work superset with no rest - 34 seconds)
Finisher - sprints
400m - 1:55
100m - 23.76, 20.56, 20.37, 20.78, 20.24
Notes:
-Following Tony Gentilcore's latest program Day 1
-SGDL - Felt good will move up to 175 next week
-pullups - I'll stay at 10#'s
-Alt. incline and BSS - Heck of a circuit, this kicked my ass again! I got around the same number of reps but I upped the weight for both exercises this week.
-Planks and Ring rows - Ouch
-Finisher - Sprints - Was going to do some repeats but after the first 400m my calves were cramping a little so I tried a 100m and had no problem so I did 100m's and rest was ~ how long it took back to walk back to starting point so 1:00-1:30 per sprint. These felt good near the end.
September 27, 2007
foot mobility drills ~25m
inverted hamstring forward - 6L/R
400m Repeats w/1:45 rest - 1:42, 1:42, 1:48, 1:45, 1:46 - shooting for 1:45 pace
Dip - bw x 4, bw w/90 x 20 x 1-rep singles
Power Snatch - 45 x 5, 135 x 1-rep singles
(superset with full rest - 30 seconds)
pallof press- 90 x 12 L/R, 100 x 12 L/R
wrist extensions - 7.5 x 12, 8 x 12
Notes:
-400m repeats - Not bad actually, I'll add more repeats as the weeks go on.
-I snagged this 20 1 rep singles from Chad waterbury's latest article jsut to try it out, it was actually a lot harder than I thought it'd be due to the 30 seconds of rest, that was barely enough time to get the dip belt on and tag my workout log.
-Dips - Could have gone up in weight
-Power Snatches - all from the floor, could have gone up a little bit
September 26, 2007
foot mobility drills
lunge w/lateral flexion -8L/R
knee hug - 8L/R
inverted hamstring backward - 8L/R
front squat - 1 PC +45 x 5, 1 PC + 95 x 4, 1 PC + 135 x 3, 1 PC + 185x 2, 1 PC + 190 x 6, 190 x 6, 190 x 6, 190 x 6
t-bar row (neutral grip) - NWx8, 25 x 4, 50 x 3, 75 x 2, 90 x 6, 90 x 6, 90 x 6, 90 x 6
(superset with full rest - 90 seconds)
walking lunges w/2 KB's - 50 x 7L/R, 50 x 8L/R, 50 x 7L/R
db push press - 40 x 11, 40 x 11, 40 x 11
(32 seconds of work superset with no rest - 32 seconds)
band resisted push-ups - 9, 12, 10, 7
reverse crunches - 15, 16, 15, 17
(32 seconds of work superset with no rest - 32 seconds)
Finisher - 400m's at goal pace = 0
Notes:
-Following Tony Gentilcore's latest program Day 5
-Front squats - 190 was pretty rough on the last set, The rack wasn't availible at first so I had to power clean it up for the first few sets.
-T-bar row - 90 was hard not too bad, could go up to 95
-band resisted push-ups- I think trying to get the band to stay put was more challenging than the exercise itself, the band kept slipping onto my neck.
-DB Push press - PRessed for time so I changed it from 1-arm to both arms. A bit more of a metabolic hit than doing the 1-arm version.
-Finisher - Started my first 400m, calves cramped up badly after the first 100m's I knew it was time to call it a day.
September 21, 2007
foot mobility drills ~25m
hand walk - 8
inverted hamstring (backward) - 8L/R
leg cradle (moving) - 8L/R
snatch grip deadlift - 45 x 5, 95 x 4, 135 x 3, 155 x 1, 155 x 6, 155 x 6, 155 x 6, 155 x 6
pull-ups - 3, 3, 6, 6, 6, 6 (varied grips)
(superset with full rest - 90 seconds)
inverted ring rows - 13 feet in, 10, 10, 8
planks - 32 sec, 32 sec, 32 sec, 32 sec
(32 seconds of work superset with no rest - 32 seconds)
alternate incline DB press - 65 x 7L/R, 65 x 8L/R, 65 x 8L/R
DB bulgarian split squat - 15 x 14L/R, 15 x 14L/R, 15 x 9L/R
(32 seconds of work superset with no rest - 32 seconds)
Finisher #2 - Tabata's
Ring dips - 5, 6, 5, 5, 3, 2, 3, 3
Notes:
-Following Tony Gentilcore's latest program Day 1
-SGDL - Felt good will move up to 165 if not 175 next week
-pullups - why the heck does it feel like such a struggle to get 4 sets of 6???
-Alt. incline and BSS - Heck of a circuit, this kicked my ass again! Stayed at the same weights as last week.
-Planks and Ring rows - Ouch
-Finisher #2- Tabata ring dips - now this was just a terrible idea, my stabilizers were FRIED after the first 4 go's the last 4 were a STRUGGLE to get 3 reps per 20 seconds. This one is a keeper.
September 20, 2007
1.5 mile run - 12:18
4 x 100m barefoot strides - 90 seconds rest - 23, 22, 20, 20
wall slides - 12
glute bridges - 12
hip corrections - 5L/R
hamstring stretch lateral - 10L/R
stick dislocates - 5, 5
ankle mobility - 10L/R
stretch - quads, rectus femoris, lats,
Foam rolling - ~30 minutes
Notes:
-The run sucked, the first 1/2 mile I was doing good at a sub 7:30/mile then the 2nd 1/2 mile slowed me down to a total of a ~7:40 for the first mile, then the last 0.5 BAH!
-100m strides - These actually felt good after I walked over to the track, no foot pain, really concentrated on a good footstrike.
-Needed the foam rolling a lot, hurts so good.
Thursday, September 20, 2007
September 19, 2007
September 19, 2007
knee hug - 8L/R
lateral lunge - 8L/R
lunge elbow to instep - 8L/R
decline bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 195 x 6, 195 x 6, 195 x 6, 200 x 6
reverse barbell lunge - 45 x 5L/R, 95 x 3L/R, 105x 6L/R, 105 x 6L/R, 105 x 6L/R, 115 x 6L/R
(superset with full rest - 90 seconds)
cable pull-through - 90 x 13, 90 x 13, 90 x 14
Neutral grip face pull - 90 x 17, 90 x 15, 90 x 15
(32 seconds of work superset with no rest - 32 seconds)
scarecrow - 30 x 17, 40 x 14, 40 x 17
Pallof Press - 60 x 17L/R, 70 x 19 L/R, 80 x 20L/R
(32 seconds of work superset with no rest - 32 seconds)
Finisher #6 - Intervals
Jump rope - 10 x 40on/20 off
Notes:
-Following Tony Gentilcore's latest program Day 3
-Decline - Felt good today, next week I drop to 5 x 5 I'll start at 200
-Reverse barbell lunge - Front squat grip was no problem this week, 115 is doable and what I'll start at next week.
-Pallof Press- Need to up the weight as I'm getting in the 20 rep range now
-Finisher #6- I was getting more rest in the last few intervals because as I got tired I kept making mistakes and resetting. I mixed it up with doubles, singles and single legged jumps.
knee hug - 8L/R
lateral lunge - 8L/R
lunge elbow to instep - 8L/R
decline bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 195 x 6, 195 x 6, 195 x 6, 200 x 6
reverse barbell lunge - 45 x 5L/R, 95 x 3L/R, 105x 6L/R, 105 x 6L/R, 105 x 6L/R, 115 x 6L/R
(superset with full rest - 90 seconds)
cable pull-through - 90 x 13, 90 x 13, 90 x 14
Neutral grip face pull - 90 x 17, 90 x 15, 90 x 15
(32 seconds of work superset with no rest - 32 seconds)
scarecrow - 30 x 17, 40 x 14, 40 x 17
Pallof Press - 60 x 17L/R, 70 x 19 L/R, 80 x 20L/R
(32 seconds of work superset with no rest - 32 seconds)
Finisher #6 - Intervals
Jump rope - 10 x 40on/20 off
Notes:
-Following Tony Gentilcore's latest program Day 3
-Decline - Felt good today, next week I drop to 5 x 5 I'll start at 200
-Reverse barbell lunge - Front squat grip was no problem this week, 115 is doable and what I'll start at next week.
-Pallof Press- Need to up the weight as I'm getting in the 20 rep range now
-Finisher #6- I was getting more rest in the last few intervals because as I got tired I kept making mistakes and resetting. I mixed it up with doubles, singles and single legged jumps.
September 17, 2007
September 17, 2007
foot mobility drills
lunge w/lateral flexion -8L/R
handwalk - 8
drop lunge - 8L/R
inverted hamstring backward - 8L/R
front squat - 45 x 5, 95 x 3, 135 x 1, 185 x 6, 185 x 6, 185 x 6, 185 x 6
t-bar row (neutral grip) - NWx8, 25 x 4, 45 x 3, 80 x 6, 80 x 6, 80 x 6, 80 x 6
(superset with full rest - 90 seconds)
walking lunges w/2 KB's - 50 x 6L/R, 50 x 7L/R, 50 x 7L/R
1-arm db push press - 30 x 16L/R, 30 x 17L/R, 30 x 15L/R,
(30 seconds of work superset with no rest - 30 seconds)
band resisted push-ups - 8, 10, 10, 10
reverse crunches - 13, 16, 17, 17
(30 seconds of work superset with no rest - 30 seconds)
Finisher #4 - Barbell Complex - empty bar
Power Snatch
Overhead squat
Back Squat
Good morning
Behind the neck push jerk
Row
6 reps each
Total of 4 circuits through
Notes:
-Following Tony Gentilcore's latest program Day 5
-Front squats - Felt good today, I'll start at 190 or 195 next week
-T-bar row - I can't remember the last time I used that apparatus, 85 was hard but doable, I'll up it to 95? next week.
-band resisted push-ups- I think trying to get the band to stay put was more challenging than the exercise itself, the band kept slipping onto my neck.
-Finisher #4- I started light at an empty bar since the first time I did this complex I started waaay too heavy my time ranged from 89 -120 seconds to complete each circuit resting between 45-60 seconds between sets. Next time I'll throw on a 2 10's
foot mobility drills
lunge w/lateral flexion -8L/R
handwalk - 8
drop lunge - 8L/R
inverted hamstring backward - 8L/R
front squat - 45 x 5, 95 x 3, 135 x 1, 185 x 6, 185 x 6, 185 x 6, 185 x 6
t-bar row (neutral grip) - NWx8, 25 x 4, 45 x 3, 80 x 6, 80 x 6, 80 x 6, 80 x 6
(superset with full rest - 90 seconds)
walking lunges w/2 KB's - 50 x 6L/R, 50 x 7L/R, 50 x 7L/R
1-arm db push press - 30 x 16L/R, 30 x 17L/R, 30 x 15L/R,
(30 seconds of work superset with no rest - 30 seconds)
band resisted push-ups - 8, 10, 10, 10
reverse crunches - 13, 16, 17, 17
(30 seconds of work superset with no rest - 30 seconds)
Finisher #4 - Barbell Complex - empty bar
Power Snatch
Overhead squat
Back Squat
Good morning
Behind the neck push jerk
Row
6 reps each
Total of 4 circuits through
Notes:
-Following Tony Gentilcore's latest program Day 5
-Front squats - Felt good today, I'll start at 190 or 195 next week
-T-bar row - I can't remember the last time I used that apparatus, 85 was hard but doable, I'll up it to 95? next week.
-band resisted push-ups- I think trying to get the band to stay put was more challenging than the exercise itself, the band kept slipping onto my neck.
-Finisher #4- I started light at an empty bar since the first time I did this complex I started waaay too heavy my time ranged from 89 -120 seconds to complete each circuit resting between 45-60 seconds between sets. Next time I'll throw on a 2 10's
Subscribe to:
Posts (Atom)
