November 8 2006
CFWU x 1
X-band walks - 6l/r, 6 l/r
scap pushups - 15, 15
Coach Rut WOD
Wednesday, November 08, 2006
DEADLIFT - PUSH-UPS
10 rounds for time of:
Clean grip barbell deadlift 15 reps
Push-ups 15 reps
Suggested loading is 70% of bodyweight.
Total time 23:22, 5 in 9:39
Notes:
-This was a lot harder than it looked on paper I thought I'd be able to hit all 10 rounds in 15-20 minutes.
Tuesday, November 14, 2006
November 6 2006
November 6 2006
Dynamic warmup
Burgener warmup - bar x 1
Painstorm XIX
anaerobic •••• or an aerobic ••••!
With a 70# bar how many rounds can you complete in 40 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Completed 16 rounds.
Notes:
-Took most reps nice and slow to make sure proper form was being followed.
-Push presses killed me! My shoulders were burning after the first 10 minutes and it was hard to keep the bar in the rack position with the burning.
-I probably should have followed the scaling on the Brand X website and done 3 reps instead of 5 or lowered the weight.
Dynamic warmup
Burgener warmup - bar x 1
Painstorm XIX
anaerobic •••• or an aerobic ••••!
With a 70# bar how many rounds can you complete in 40 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Completed 16 rounds.
Notes:
-Took most reps nice and slow to make sure proper form was being followed.
-Push presses killed me! My shoulders were burning after the first 10 minutes and it was hard to keep the bar in the rack position with the burning.
-I probably should have followed the scaling on the Brand X website and done 3 reps instead of 5 or lowered the weight.
October 31, 2006
October 31, 2006
Row w/ damper @5 - 500m - 1:46
Dynamic warmup
scap pushup - 15
Incline DB bench press w/ palms facing in - 25 x 5, 55 x 3, 85 x 1, 100 x 5, 100 x 5, 100 x 5, 100 x 5, 100 x 5
superset with full rest (90 sec)
Cable row - 90 x 5, 130 x 3, 170 x 1, 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5
DB Shoulder press - 55 x 5, 60 x 5, 55 x 5, 55 x 5, 55 x 5
superset with full rest (90 sec)
Pullups w/ 16# weighted vest - 5, 5, 5, 5, 5
Close grip barbell bench press - 175 x 5, 175 x 5
superset with full rest (90 sec)
High pull - 185 x 5 (crappy),155 x 4
Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-Incline bench press felt good, possibly try 105 next time.
-Shoulder press - 55 wasn't too heavy but when I jumped up to 60 it was very hard to keep good posture and had to work very hard to fight going into a kyphotic posture.
-Weighted pullups felt great but the 5th set it was a struggle. I'm glad I didn't jump up
- Didn't get to finish my workout, had to hit the showers so I'd make my dentist appointment on time. Next time I refuse to wait for my co-worker, we were suppose to leave at 11:15...but then a couple of "5 minutes" we didn't actually leave work till 11:45.
Row w/ damper @5 - 500m - 1:46
Dynamic warmup
scap pushup - 15
Incline DB bench press w/ palms facing in - 25 x 5, 55 x 3, 85 x 1, 100 x 5, 100 x 5, 100 x 5, 100 x 5, 100 x 5
superset with full rest (90 sec)
Cable row - 90 x 5, 130 x 3, 170 x 1, 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5
DB Shoulder press - 55 x 5, 60 x 5, 55 x 5, 55 x 5, 55 x 5
superset with full rest (90 sec)
Pullups w/ 16# weighted vest - 5, 5, 5, 5, 5
Close grip barbell bench press - 175 x 5, 175 x 5
superset with full rest (90 sec)
High pull - 185 x 5 (crappy),155 x 4
Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-Incline bench press felt good, possibly try 105 next time.
-Shoulder press - 55 wasn't too heavy but when I jumped up to 60 it was very hard to keep good posture and had to work very hard to fight going into a kyphotic posture.
-Weighted pullups felt great but the 5th set it was a struggle. I'm glad I didn't jump up
- Didn't get to finish my workout, had to hit the showers so I'd make my dentist appointment on time. Next time I refuse to wait for my co-worker, we were suppose to leave at 11:15...but then a couple of "5 minutes" we didn't actually leave work till 11:45.
October 30, 2006
October 30, 2006
Dynamic wu
Coach Rut WOD
October 30, 2006
SLAMMING HELEN
3 Rounds for Time
Run 400M
Ball Slam 21 Reps
Pull-ups 12 Reps
Loading: Male athletes 40lbs/Female athletes 20lbs.
Subbed plank burpees for ball slams and ring pullups for pullups
2 rounds - 9:55
Hunter - 22 consecutive plank burpees
Myself - 25
Notes:
-I need to stop not running, these 400m runs almost kicked my ••• all by themselves. This is the first time I've run since October 7 and it shows. I know I should run more often to stay good at it but I HATE RUNNING! I can't stand it.
-Plank burpees felt a bit weird at first because I kept starting to bend my arms to do a pushup.
-Ring pullups felt good today.
Dynamic wu
Coach Rut WOD
October 30, 2006
SLAMMING HELEN
3 Rounds for Time
Run 400M
Ball Slam 21 Reps
Pull-ups 12 Reps
Loading: Male athletes 40lbs/Female athletes 20lbs.
Subbed plank burpees for ball slams and ring pullups for pullups
2 rounds - 9:55
Hunter - 22 consecutive plank burpees
Myself - 25
Notes:
-I need to stop not running, these 400m runs almost kicked my ••• all by themselves. This is the first time I've run since October 7 and it shows. I know I should run more often to stay good at it but I HATE RUNNING! I can't stand it.
-Plank burpees felt a bit weird at first because I kept starting to bend my arms to do a pushup.
-Ring pullups felt good today.
October 25, 2006
October 25, 2006
KB swing - 2 hand x 20
- 1 hand x 5
- hand to hand x 5
Slingshot - 10 CCL/CL
Figure 8 - 10
Dynamix warmup
Wednesday, October 18, 2006 SNATCH SIT UP BURPEE
How Many Rounds Can You Complete in 10 Minutes?
Dumbbell Hang Snatch 5 Right/5 Left
ABMAT Sit-up 15
Burpee 10
Loading equals 20% of bodyweight
http://coachrut.blogspot.com/
4 rounds
Notes:
-Subbed 53# KB for DB and subbed rolled up towel for abmat.
-Snatch technique is crappy and I really do need to work on this skill.
-Should probably use a mat or something next time I do this at home, have major rug burn on my tailbone from the carpet.
KB swing - 2 hand x 20
- 1 hand x 5
- hand to hand x 5
Slingshot - 10 CCL/CL
Figure 8 - 10
Dynamix warmup
Wednesday, October 18, 2006 SNATCH SIT UP BURPEE
How Many Rounds Can You Complete in 10 Minutes?
Dumbbell Hang Snatch 5 Right/5 Left
ABMAT Sit-up 15
Burpee 10
Loading equals 20% of bodyweight
http://coachrut.blogspot.com/
4 rounds
Notes:
-Subbed 53# KB for DB and subbed rolled up towel for abmat.
-Snatch technique is crappy and I really do need to work on this skill.
-Should probably use a mat or something next time I do this at home, have major rug burn on my tailbone from the carpet.
October 24, 2006
October 24, 2006
Dynamic warmup
scap pushup - 15, 15
Incline DB bench press w/ palms facing in - 25 x 5, 50 x 3, 70 x 1, 70 x 10, 70 x 10, 70 x 10
superset with full rest (60 sec)
Cable row - 70 x 5, 110 x 3, 150 x 1, 150 x 10, 150 x 10, 150 x 10, 150x 10
1-arm DB Shoulder press - 30 x 10, 30 x 10, 30 x 10
superset with full rest (60 sec)
Pullups - 10, 10, 10, 10 - all kipping
Close grip barbell bench press - 135 x 10, 135 x 10, 135 x 10
superset with full rest (60 sec)
High pull - 95 x 10, 95 x 10, 95 x 10, 95 x 10
swiss ball crunch w/ medicine ball throw - 12# x 4, 12# x 4, 12# x 4
Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-Pullups felt really good was able to get a decent rhythm with the kip, I want to test these friday and see how i've progressed.
-High pull - could have gone heavier but I was orginally intending to do the Monday workout from Coach Rut's website to catch up, but I was way too tired after all was said and done.
Dynamic warmup
scap pushup - 15, 15
Incline DB bench press w/ palms facing in - 25 x 5, 50 x 3, 70 x 1, 70 x 10, 70 x 10, 70 x 10
superset with full rest (60 sec)
Cable row - 70 x 5, 110 x 3, 150 x 1, 150 x 10, 150 x 10, 150 x 10, 150x 10
1-arm DB Shoulder press - 30 x 10, 30 x 10, 30 x 10
superset with full rest (60 sec)
Pullups - 10, 10, 10, 10 - all kipping
Close grip barbell bench press - 135 x 10, 135 x 10, 135 x 10
superset with full rest (60 sec)
High pull - 95 x 10, 95 x 10, 95 x 10, 95 x 10
swiss ball crunch w/ medicine ball throw - 12# x 4, 12# x 4, 12# x 4
Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-Pullups felt really good was able to get a decent rhythm with the kip, I want to test these friday and see how i've progressed.
-High pull - could have gone heavier but I was orginally intending to do the Monday workout from Coach Rut's website to catch up, but I was way too tired after all was said and done.
Friday, October 20, 2006
October 19, 2006
October 19, 2006
Dynamic warmup
X-band walks - 6 L/R, 6 L/R
Front squat - 45 x 5, 95 x 4, 135 x 3, 155 x 5, 175 x 5, 175 x 5, 175 x 5, 175 x 5
superset with full rest (90 sec)
Snatch-grip deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 190 x 5, 190 x 5, 190 x 5, 190 x 5, 190 x 5
Bulgarian split squat - 35 x 5, 35 x 5, 35 x 5, 40 x 5, 40 x 5
superset with full rest (90 sec)
Step-up - 60 x 5, 60 x 5, 60 x 5, 60 x 5, 0 x 5
Reverse Crunch on incline - 15, 15, 15
Notes:
-Workout is HP- I - Workout B from The New Rules of Lifting book.
-Front squats - 175 didn't feel too heavy but I was still having trouble keeping my elbows up on the last 2 sets.
-Snatch-grip Deadlift - Was unable to keep a hook grip after the first rep, regular grip felt ok, was trying to keep big chest.
-Step-ups - felt bad the last set I just droipped to no weight to really focus on the movement.
Dynamic warmup
X-band walks - 6 L/R, 6 L/R
Front squat - 45 x 5, 95 x 4, 135 x 3, 155 x 5, 175 x 5, 175 x 5, 175 x 5, 175 x 5
superset with full rest (90 sec)
Snatch-grip deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 190 x 5, 190 x 5, 190 x 5, 190 x 5, 190 x 5
Bulgarian split squat - 35 x 5, 35 x 5, 35 x 5, 40 x 5, 40 x 5
superset with full rest (90 sec)
Step-up - 60 x 5, 60 x 5, 60 x 5, 60 x 5, 0 x 5
Reverse Crunch on incline - 15, 15, 15
Notes:
-Workout is HP- I - Workout B from The New Rules of Lifting book.
-Front squats - 175 didn't feel too heavy but I was still having trouble keeping my elbows up on the last 2 sets.
-Snatch-grip Deadlift - Was unable to keep a hook grip after the first rep, regular grip felt ok, was trying to keep big chest.
-Step-ups - felt bad the last set I just droipped to no weight to really focus on the movement.
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