January 23, 2007

January 23, 2007

Run on Treadmill @ 1% incline - 5 minutes warmup, 1 minute sprint, 2 minute run, 1 minute sprint, 2 minute run, 1 minute sprint, 2 minute run, 5 minute cooldown
warmup and cooldown @ 4 mph
sprint @ 9 mph
run @ 7 mph

Total distance = 1.73 miles

KB Windmill - 50x 3L/R, 50x 3L/R, 50x 3L/R
KB TGU- 40 x 2L/R
Bent Press - 50 x 1L/R

X band walk - 6L/R
Stick dislocates - 5, 5, 5, 5, 5
YTWL - 5 x 8/8/8/8, 5 x 8/8/8/8, 5 x 8/8/8/8
ankle/hip mobility drills
pistol - 1L/R, 2 L/R

Static stretch - hip flexors, rectus femoris, piriformis

Notes:
-Run - This felt ok I could probably stand to push the envelope a little more with the sprints this is the first time I've done anything on a treadmill more than 1/2 a mile in months, so I didn't want to get too crazy with it.

January 22, 2007

January 22, 2007

Row @4 - 500m - 1:40
scap pushup - 15
behind neck pulldown - 10
X-band walk - 6, 6
Core Performance Movement Prep

barbell row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12
(superset with full rest 180 seconds)
bench press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12

chin-up - 40 x 4, 40 x 4, bw x 12
(superset with full rest 90 seconds)
1-arm db shoulder press - 60 x 4, 60 x 4, 35 x 12

DB upper body russian twist - 15 x 6*, 15 x 6*

Row @5 - 2000m - 7:48 - 1:57/avg 500m

Notes:
-New Rules of Lifting Strenght II workout B
-Bench and Row - Stay at that weight for next time
-Chin-up - go up in weight
-Row - I was trying to get under 7:30 and was able to get a 1:52/500m pace for the first 1000m but I just wasn't able to keep up that effort for the other 1000m

January 19, 2007

January 19, 2007

Row @ 5 - 500m 1:43
scap pushup - 15, 15
behind neck band pulldowns - 10, 10
X-band walk - 6 L/R
ankle mobility
dynamic warmup from New Rules

ball crunch - 6, 25 x 6

Squat - (201 tempo) - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 235 x 1, 265 x 4, 265 x 4, 265 x 4
1/4 squat - (201 tempo) - 315 x 3, 315 x 3, 315 x 3
squat - (201 tempo) - 185 x 12

good morning - (201 tempo) - 85 x 10, 85 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 7.5 x L/20, 7.5 x R/20

Notes:
-New Rules of Lifting Strenght II workout A
-Squats - low bar squats - I switched back to low bar and I think for the duration of this cycle will stay with low bar I'm going to try incorporating both styles but I needed to make up my mind - weights weren't too bad I could have gone up a little.
-1/4 squats - I can definitely go up in weight for these
-Good mornings - felt good perhaps 95 next time
-Hammer lunge - felt good I will go up to 10 next time.
-1/4 squats - 315 was still really really easy I can definitely go up a bit

January 16, 2007

January 16, 2007
Core Performance Movement Prep
Xband walk - 6L/R

Push press - 45 x, 95 x 3, 135 x 1, 155 x 4, 155 x 4, 125 x 8, 95 x 12
(Superset with full rest - 180 seconds)
pullups - 4, 2, 1, 20 x 4, 20 x 4, 10 x 8, BW x 9

db incline press - 100 x 4, 100 x 4, 65 x 12
(superset with full rest - 90 seconds)
standing cable row - 190 x 4, 190 x 4, 130 x 12

upperbody russian twist - 15 x 6, 15 x 6

dips - 32

Notes:
-Started to run but ran out of time.

January 15, 2007

Was supposed to do strength II workout D today but I felt really weird leading up to this so I did a little stuff and left.

ankle/hip mobilizations - 10
scap pushup - 15, 15
x band walk - 6 L/R, 6 L/R
behind the neck band pulldowns - 15, 15
band dislocates - 5, 5, 5
dynamic warmup
dead hang - 40 seconds

January 14, 2007

Mess around day

My friend Todd came over and it was basically a big mess around day nothing too structured. I went through the Core Performance movement prep stuff, how to olympic squat, the Burgener warmup. Then after that I broke the elite rings out and he tried out some dips, ring rows and l-sits. I also showed him how to do a swing using his hips rather than using his shoulders.

All in all it was probably 60 minutes worth of various stuff.

January 12, 2007

Windmill - 3 L/R, 3 L/R
x-band walk - 6 L/R
Dynamic warmup
scap pushup - 20, 20
behind neck band pulldowns - 15, 15
band dislocates - 5, 5
kip swing - 10, 10

deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 4, 275 x 4, 275 x 4, 135 x 12
rack DL - 355 x 3, 355 x 3, 355 x 2

bulgarian split squat -10 x 10, 15 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10

hanging leg raise 6, 6

40 minutes foam rolling at night

Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts didn't feel great, neither did the rack deads.