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.
Thursday, February 08, 2007
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.
Monday, February 05, 2007
February 5, 2007
February 5. 2007
Row @ 5 - 500m - 1:48
Core Performance Movement Prep
scap pushup - 15
X-band walk - 4 L/R
hanging leg raises - 6, 6
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 290 x 4, 295 x 4, 300 x 4
snatch grip deadlift - 135 x 12
rack DL - 365 x 3, 365 x 3, 365 x 1
bulgarian split squat -20 x 10, 25 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10
face pull - 40 x 15, 40 x 15
Row @ 5 - 2000m - 7:44 a 4 second improvement over 1/22/2007
224 Avg Watt
1st 500m - 1:50.2
2nd 500m - 1:56.6
3rd 500m - 2:00.9
4th 500m - 1:56.2
Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts - Complete reset method like the last time I did workout C, meaning I'd completely put the bar down and re-position myself for each heavy rep. I'll try to go up to 305 or 310 next time
-Rack Deadlifts - 1st set was kind of shaky, the 2nd set was great the 3rd set I felt weak so I stopped rather than try to deadlift with poor form.
-Bulgarian Split squat - 25 was a good weight, perhaps start with 25 next time and go up to 30?
-Face pull - done with pronated grip it was supposed to be done with a nuetral grip though...oops
-2K Row - I need to row more the correct rowing form is still not intuitive, I'm still struggling to make sure I drive more with my legs before pulling with my arms. I'm also rushing the recovery too much. I do like my 4 second improvement though, I'd say that the raching start helped with that a little
Row @ 5 - 500m - 1:48
Core Performance Movement Prep
scap pushup - 15
X-band walk - 4 L/R
hanging leg raises - 6, 6
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 290 x 4, 295 x 4, 300 x 4
snatch grip deadlift - 135 x 12
rack DL - 365 x 3, 365 x 3, 365 x 1
bulgarian split squat -20 x 10, 25 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10
face pull - 40 x 15, 40 x 15
Row @ 5 - 2000m - 7:44 a 4 second improvement over 1/22/2007
224 Avg Watt
1st 500m - 1:50.2
2nd 500m - 1:56.6
3rd 500m - 2:00.9
4th 500m - 1:56.2
Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts - Complete reset method like the last time I did workout C, meaning I'd completely put the bar down and re-position myself for each heavy rep. I'll try to go up to 305 or 310 next time
-Rack Deadlifts - 1st set was kind of shaky, the 2nd set was great the 3rd set I felt weak so I stopped rather than try to deadlift with poor form.
-Bulgarian Split squat - 25 was a good weight, perhaps start with 25 next time and go up to 30?
-Face pull - done with pronated grip it was supposed to be done with a nuetral grip though...oops
-2K Row - I need to row more the correct rowing form is still not intuitive, I'm still struggling to make sure I drive more with my legs before pulling with my arms. I'm also rushing the recovery too much. I do like my 4 second improvement though, I'd say that the raching start helped with that a little
February 2, 2007
February 2, 2007
KB swing w/24 KG - 2H x 20, 1 H x 5L/R, H2H x 10, power bomb x 10
"Greg Everett" Complex - Taken from the PM link about complexes
1H snatch
1H OHS
1H Sots Press
1H Windmill
5 reps each with 12 KG KB, 3 reps each with 24 KG KB
I dropped to 3 reps with the 24KG because the Sots Press kicked my ass!
1H snatch
1H clean
1H swing
5 reps w/ 24KG KB
DB Push press
DB Jerk
DB Thruster
15# DB's - Ladder down from 5 to 1
bar dislocates - 5, 5, 5, 5
Notes:
Today was supposed to be workout C from Strength II but I had to get home early to pick up the 8year old from the bus stop so I contented myself with this short little at home workout.
KB swing w/24 KG - 2H x 20, 1 H x 5L/R, H2H x 10, power bomb x 10
"Greg Everett" Complex - Taken from the PM link about complexes
1H snatch
1H OHS
1H Sots Press
1H Windmill
5 reps each with 12 KG KB, 3 reps each with 24 KG KB
I dropped to 3 reps with the 24KG because the Sots Press kicked my ass!
1H snatch
1H clean
1H swing
5 reps w/ 24KG KB
DB Push press
DB Jerk
DB Thruster
15# DB's - Ladder down from 5 to 1
bar dislocates - 5, 5, 5, 5
Notes:
Today was supposed to be workout C from Strength II but I had to get home early to pick up the 8year old from the bus stop so I contented myself with this short little at home workout.
Thursday, February 01, 2007
February 1, 2007
February 1, 2007
I've been really skimping on my met/con this week and I won't be able to hit the gym today so I can make it home in time to watch the baby. I really need to workout when I get home but sometimes it's so hard motivating myself at home, anyone else have this problem? I have some KB's, rings, parallettes, some light db's I jsut find when I get home my motivation disappears.
I've been really skimping on my met/con this week and I won't be able to hit the gym today so I can make it home in time to watch the baby. I really need to workout when I get home but sometimes it's so hard motivating myself at home, anyone else have this problem? I have some KB's, rings, parallettes, some light db's I jsut find when I get home my motivation disappears.
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