June 27, 2007
foot mobility drills ~25m
Run #1- 15 minute run - Total distance ~1.85 miles - 1st mile was a 7:35 pace, after that my pace fell apart
Prehab:
quadruped abduction x 8 L/R
YTWL - 5 x 8 all
quadruped posterior rocking x 8
wall slides x 8
hip adduction (sidelying) x 8 L/R
scap push-up x 16
X band walk x 8 L/R
reach roll and lift - 8 L/R
Deadlift - 45 x 5, 135 x 3, 185 x 3, 185 x 3, 185 x 3,
(rest 60s before pullups)
pullups - 3, 3, 3, 3
(rest 60s before ring dips)
ring dips - 3, 3, 3, 3
(rest 60s before repeating cycle)
Notes:
-Run #1 - I need to run earlier or later in the day, it was HOT today and it was only 10 am! I'm happy I managed to slog through despite this being my first time running in weeks.
-deadlift- went light worked on good hip extension rather than back extension, felt great.
Wednesday, June 27, 2007
June 15, 2007
June 15, 2007
foot mobility drills
YTWL - 5 x 8 all
X band walk x 8 L/R
push-up plus x 8
quadruped abduction x 8 L/R
hip adduction (sidelying) x 8 L/R
band pullaparts x 8
hip crossover x 6
knee hug x 6
hand walk x 6
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6
1. front squat + push press - 45 x 5, 95 x 3, 95 x 5, 95 x 5, 95 x 5, 95 x 5
2a. Waterbury DB row - 40 x 5, 60 x 5, 60 x 5, 60 x 5, 60 x 5
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 95 x 5L/R, 95 x 5L/R, 95 x 5L/R, 95 x 3L/R, 95 x 3L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 5, 5, 5, 5, 5
(rest 30 seconds before repeating 2)
3. For time 2 x 30s each - plank, reverse crunch, swiss ball crunch
(rest 60s between sets)
4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 183 swings
Notes:
-Front squat + push press - Tried it as a thruster but thought for strength it'd be harder to do the front squat then the push press
-Waterbury DB row - not hard
-good morning + lunge - this one kind of sucked! The last 2 sets I went from 5 each leg to 3
-squat jump to chin w/ knee tuck - not hard but all 3 of these in a row was rough.
-KB swings - I managed my fatigue pretty well I thought, 183 is the number to beat!
foot mobility drills
YTWL - 5 x 8 all
X band walk x 8 L/R
push-up plus x 8
quadruped abduction x 8 L/R
hip adduction (sidelying) x 8 L/R
band pullaparts x 8
hip crossover x 6
knee hug x 6
hand walk x 6
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6
1. front squat + push press - 45 x 5, 95 x 3, 95 x 5, 95 x 5, 95 x 5, 95 x 5
2a. Waterbury DB row - 40 x 5, 60 x 5, 60 x 5, 60 x 5, 60 x 5
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 95 x 5L/R, 95 x 5L/R, 95 x 5L/R, 95 x 3L/R, 95 x 3L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 5, 5, 5, 5, 5
(rest 30 seconds before repeating 2)
3. For time 2 x 30s each - plank, reverse crunch, swiss ball crunch
(rest 60s between sets)
4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 183 swings
Notes:
-Front squat + push press - Tried it as a thruster but thought for strength it'd be harder to do the front squat then the push press
-Waterbury DB row - not hard
-good morning + lunge - this one kind of sucked! The last 2 sets I went from 5 each leg to 3
-squat jump to chin w/ knee tuck - not hard but all 3 of these in a row was rough.
-KB swings - I managed my fatigue pretty well I thought, 183 is the number to beat!
Thursday, June 14, 2007
June 11, 2007
June 11, 2007
CPMP - 6 reps
Backward lunge w/ lateral flexion (moving)
Drop lunge
inverted hamstring (backward)
foward lunge elbow to instep (moving)
knee hug (moving)
hand walk x 6
1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 3, 95 x 5, 95 x 4, 75 x 5, 75 x 5, 75 x 5
(Rest 60 seconds)
2a. Push-up feet on swiss ball with prone jackknife combo - 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 95 x 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2c)
2c. Dynamic Lunge plus shoulder press - 25 x 5L/R, 20 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before repeating 2a-2c)
3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)
Tabata row + 5 minutes slow rowing + Tabata rows - w/ damper at 5 total distance - 2416m
Foot mobility drills 6 x ~25m
stretching - general all body ~10 minutes
Notes:
-Real Fast Fat Loss - Modified Workout A - 5 x 5 - I should have freaking known better after doing AC's New Rules of Lifting Fat loss workouts but this workout sucked!!! I thought 5 x 5 would be pretty easy and I could use a bit more weight, yeah ok I quickly snapped back to reality on that one! 3 x 15 is going to be HORRIBLE.
-RDL+HPS+OHS - This sucked, the 95 started slipping out of my grip the 2nd set so I had to reduce it to be able to keep the movement flowing. All hang power snatches done from above the knee.
-2a. Push-up feet on swiss ball with prone jackknife combo- So glad I opted not to use a weighted vest for this.
-2b. Bent over row- back extension hybrid - Not all that difficult, could stand to move up a little
-2c. Dynamic Lunge plus shoulder press - 25 was doable, for one set, had to move down in order to keep the weight moving.
-3. Squats - Harder than it looked on paper!
-Tabata Row - Not too bad but my glutes were screaming by the end.
CPMP - 6 reps
Backward lunge w/ lateral flexion (moving)
Drop lunge
inverted hamstring (backward)
foward lunge elbow to instep (moving)
knee hug (moving)
hand walk x 6
1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 3, 95 x 5, 95 x 4, 75 x 5, 75 x 5, 75 x 5
(Rest 60 seconds)
2a. Push-up feet on swiss ball with prone jackknife combo - 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 95 x 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2c)
2c. Dynamic Lunge plus shoulder press - 25 x 5L/R, 20 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before repeating 2a-2c)
3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)
Tabata row + 5 minutes slow rowing + Tabata rows - w/ damper at 5 total distance - 2416m
Foot mobility drills 6 x ~25m
stretching - general all body ~10 minutes
Notes:
-Real Fast Fat Loss - Modified Workout A - 5 x 5 - I should have freaking known better after doing AC's New Rules of Lifting Fat loss workouts but this workout sucked!!! I thought 5 x 5 would be pretty easy and I could use a bit more weight, yeah ok I quickly snapped back to reality on that one! 3 x 15 is going to be HORRIBLE.
-RDL+HPS+OHS - This sucked, the 95 started slipping out of my grip the 2nd set so I had to reduce it to be able to keep the movement flowing. All hang power snatches done from above the knee.
-2a. Push-up feet on swiss ball with prone jackknife combo- So glad I opted not to use a weighted vest for this.
-2b. Bent over row- back extension hybrid - Not all that difficult, could stand to move up a little
-2c. Dynamic Lunge plus shoulder press - 25 was doable, for one set, had to move down in order to keep the weight moving.
-3. Squats - Harder than it looked on paper!
-Tabata Row - Not too bad but my glutes were screaming by the end.
Wednesday, June 06, 2007
June 4, 2007
June 4, 2007
CPMP - 6 reps in 3:29
Backward lunge w/ lateral flexion (moving)
Drop lunge
inverted hamstring (backward)
foward lunge elbow to instep (moving)
knee hug (moving)
pillar march (moving)
scap Pushups x 15
scap dips x 15
hanging scap retractions x 10
PS+OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 155 x 3(press out), 155 x 3(no PS, push pressed up), 155 x 2 (same as previous set)
Deadlift - 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 2, 275 x 3, 275 x 1, 275 x 2, 275 x 3
Ring Dips - BW x 4, BW+30# vest x 4, 6, 6, 4
(superset with full rest - 60 seconds)
Chin-ups - BW x 4, BW+30#vest x 6, 5, 4, 4
1-arm overhead DB press - 45 x 10, 55 x 8, 55 x 8
(superset with full rest - 60 seconds)
1-leg squat to bench - 10 x 10, 10 x 10, 10 x 8
Cable reverse grip pressdown - 100 x 12, 100 x 12
(superset with full rest - 60 seconds)
Cable curl - 90 x 12, 100 x 12
Foot mobility drills ~25m
Notes:
-CPMP-CP Strength level 2 phase A - will move up to 8 reps next time
-Power Snatch - Took Peter's suggestion and added an intermediate set, manage to PS the 155 with a press out, I know if I really really took the time to hit my snatch form I could get 155. My biggest struggle is my lack of dropping in the hole, I'll be doing some research and perhaps in a month or 2 (after wife recovers some from surgery) I'll start having a more of a Olympic lifting focus.
-OHS - Felt easy but the last rep of the last set I dropped in when I was down in the hole after a slight forward lean.
-Deadlift - After reading a bunch the last few months I realized I wasn't deadlifting right and that's why it felt like my lower back was hit with a bat everytime I approached 400#'s. Really really focused on firing my glutes at the top and NOT hyperextending my back. We'll see in the next few days how successful I was though I felt like I was doing it better than I have in the past.
-1-leg squat- Biggest issue I have with this movement is BALANCE!!!! I would love to be able to do a complete set without touching my other foot to the ground in between some reps. I know I just started these and I'm being greedy but balance has not ever come easy to me and I'm really trying to spend more time on one foot throughout my day, kind of GTG with balancing.
CPMP - 6 reps in 3:29
Backward lunge w/ lateral flexion (moving)
Drop lunge
inverted hamstring (backward)
foward lunge elbow to instep (moving)
knee hug (moving)
pillar march (moving)
scap Pushups x 15
scap dips x 15
hanging scap retractions x 10
PS+OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 155 x 3(press out), 155 x 3(no PS, push pressed up), 155 x 2 (same as previous set)
Deadlift - 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 2, 275 x 3, 275 x 1, 275 x 2, 275 x 3
Ring Dips - BW x 4, BW+30# vest x 4, 6, 6, 4
(superset with full rest - 60 seconds)
Chin-ups - BW x 4, BW+30#vest x 6, 5, 4, 4
1-arm overhead DB press - 45 x 10, 55 x 8, 55 x 8
(superset with full rest - 60 seconds)
1-leg squat to bench - 10 x 10, 10 x 10, 10 x 8
Cable reverse grip pressdown - 100 x 12, 100 x 12
(superset with full rest - 60 seconds)
Cable curl - 90 x 12, 100 x 12
Foot mobility drills ~25m
Notes:
-CPMP-CP Strength level 2 phase A - will move up to 8 reps next time
-Power Snatch - Took Peter's suggestion and added an intermediate set, manage to PS the 155 with a press out, I know if I really really took the time to hit my snatch form I could get 155. My biggest struggle is my lack of dropping in the hole, I'll be doing some research and perhaps in a month or 2 (after wife recovers some from surgery) I'll start having a more of a Olympic lifting focus.
-OHS - Felt easy but the last rep of the last set I dropped in when I was down in the hole after a slight forward lean.
-Deadlift - After reading a bunch the last few months I realized I wasn't deadlifting right and that's why it felt like my lower back was hit with a bat everytime I approached 400#'s. Really really focused on firing my glutes at the top and NOT hyperextending my back. We'll see in the next few days how successful I was though I felt like I was doing it better than I have in the past.
-1-leg squat- Biggest issue I have with this movement is BALANCE!!!! I would love to be able to do a complete set without touching my other foot to the ground in between some reps. I know I just started these and I'm being greedy but balance has not ever come easy to me and I'm really trying to spend more time on one foot throughout my day, kind of GTG with balancing.
June 1-3, 2007
June 3, 2007
-Sleep!
June 2, 2007
Drill Weekend
-APFT:
62 pushups
65 situps
15:56 2 mile run (Not the best pace BUT after 2 miles I felt like I could keep on going! The only 2 1/4 mile paces that I liked were there first 400m's and the last 400m's of 1:45 and 1:47 the other 400m's were all ~2:00). Thanks to James!
-Definitely got a bit dehydrated out at the M16 despite my best efforts to stay balanced.
June 1, 2007
Drill Weekend
-M9 Range shot a 34/40, not bad.
-Sleep!
June 2, 2007
Drill Weekend
-APFT:
62 pushups
65 situps
15:56 2 mile run (Not the best pace BUT after 2 miles I felt like I could keep on going! The only 2 1/4 mile paces that I liked were there first 400m's and the last 400m's of 1:45 and 1:47 the other 400m's were all ~2:00). Thanks to James!
-Definitely got a bit dehydrated out at the M16 despite my best efforts to stay balanced.
June 1, 2007
Drill Weekend
-M9 Range shot a 34/40, not bad.
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