February 21, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 8 Y's, 8 T's
1 leg squat on bench - 8 left, 8 right
1 legged romanian deadlift - 15#DB's x 5L/R
Steve Shafley's kb complex:
goblet squat +
bootstrapper +
crush press +
2H swing
First round: 12 kg kb
20, 10, 10, 20
Second round: 24 kg kb
15, 5, 10, 15
bootstrapper - 12 kg x 10, x 10
Notes:
-CPMP- completed in 3:32, the goal is to finish under 7 min.
-CP Prehab- I upped the reps to 8 and still finished under 5 minutes, the goal is done in 8 minutes.
-S.S's complex - Pretty good complex but jumping up to 24 kg's was a mistake on the bootstrapper, I felt like I had very little control on those 5 reps. So I added more practice at the end.
Thursday, February 22, 2007
Tuesday, February 20, 2007
February 20, 2007
February 20, 2007
Semi Specific warmup
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 305 x 4, 310 x 4, 310 x 4
snatch grip box deadlift - 135 x 9
rack DL - 365 x 3, 405 x 1, 365 x 0
bulgarian split squat -30 x 10, 30 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10
hanging leg raises - 6, 5
Tabata Row @ 5 - 8 intervals - 778 meters - 1:43/500m Average
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. 310 felt pretty good, I could have handled more.\
-SGBDL- These were an ass kicker! The box adds a new dimension of evilness to the deadlift.
-Rack Deadlifts w/ straps- Blew the dust off my straps and tried these out the 1st set was good and I wondered why I could do 405 on 1/4 squats but my rack deadlift was shaky so I tried 405 and did it once after that I felt just dead.
-Bulgarian Split squat - 30's with dumbbells was HARD.
-Tabata Row - Running short on time so I threw in a Tabata at the end.
Semi Specific warmup
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 305 x 4, 310 x 4, 310 x 4
snatch grip box deadlift - 135 x 9
rack DL - 365 x 3, 405 x 1, 365 x 0
bulgarian split squat -30 x 10, 30 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10
hanging leg raises - 6, 5
Tabata Row @ 5 - 8 intervals - 778 meters - 1:43/500m Average
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. 310 felt pretty good, I could have handled more.\
-SGBDL- These were an ass kicker! The box adds a new dimension of evilness to the deadlift.
-Rack Deadlifts w/ straps- Blew the dust off my straps and tried these out the 1st set was good and I wondered why I could do 405 on 1/4 squats but my rack deadlift was shaky so I tried 405 and did it once after that I felt just dead.
-Bulgarian Split squat - 30's with dumbbells was HARD.
-Tabata Row - Running short on time so I threw in a Tabata at the end.
February 19, 2007
February 19, 2007
Band Dislocates - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
band pushup - 5, 5, 5
behind the neck band pulldown - 10, 10, 10
foam rolling - 20 minutes - concentrated on back
Band Dislocates - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
band pushup - 5, 5, 5
behind the neck band pulldown - 10, 10, 10
foam rolling - 20 minutes - concentrated on back
February 18, 2007
February 18, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's
KB Complex - 24 kg KB - Done all of left side then all of right side
suitcase deadlift x 6
clean x 6
1 handed swing x 6
snatch x 6
ohs x 6
Same complex but alternating sides each exercise:
suitcase deadlift x 5
clean x 5
hand to hand swing x 10
snatch x 5
ohs x 5
Notes:
-KB complex derived from reading about different KB and barbell complexes the last few days and I tried it all on one side first and that was taxing on my grip near the end. So I tried it by alternating sides and that was more met-con and a lot less taxing on my grip.
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's
KB Complex - 24 kg KB - Done all of left side then all of right side
suitcase deadlift x 6
clean x 6
1 handed swing x 6
snatch x 6
ohs x 6
Same complex but alternating sides each exercise:
suitcase deadlift x 5
clean x 5
hand to hand swing x 10
snatch x 5
ohs x 5
Notes:
-KB complex derived from reading about different KB and barbell complexes the last few days and I tried it all on one side first and that was taxing on my grip near the end. So I tried it by alternating sides and that was more met-con and a lot less taxing on my grip.
February 16, 2007
February 16, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's
Barbell Row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 235 x 1, 235 x 4, 235 x 4, 190 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, 235 x 1, 235 x 4, 235 x 4, 190 x 8, 170 x 12
chinup - 50 x 4, 50 x 4, bw x 11
(superset with full rest - 90 seconds)
1 arm DB shoulder press - 65 x 4, 65 x 4, 40 x 12
upper body russian twist - 30 x 6L/R, 30 x 6L/R
Notes:
-The New Rules of Lifting - Strength II - Workout B
-Row - I could go up to 240 for 4, 195 for 8 and 170 for 12
-Bench Press - I could go up to 240 for 4, 195 for 8 and stayed at 170
-Chinup - 50 was heavy
-1-arm db sp- I could have gone up to 70 for 4 and 45 for 12
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's
Barbell Row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 235 x 1, 235 x 4, 235 x 4, 190 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, 235 x 1, 235 x 4, 235 x 4, 190 x 8, 170 x 12
chinup - 50 x 4, 50 x 4, bw x 11
(superset with full rest - 90 seconds)
1 arm DB shoulder press - 65 x 4, 65 x 4, 40 x 12
upper body russian twist - 30 x 6L/R, 30 x 6L/R
Notes:
-The New Rules of Lifting - Strength II - Workout B
-Row - I could go up to 240 for 4, 195 for 8 and 170 for 12
-Bench Press - I could go up to 240 for 4, 195 for 8 and stayed at 170
-Chinup - 50 was heavy
-1-arm db sp- I could have gone up to 70 for 4 and 45 for 12
Thursday, February 15, 2007
February 15, 2007
February 15, 2007
Interval Run @ 1% Incline -
5 minutes @ 4 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
5 minutes @ 4 mph
Total distance = 1.83 miles
Messed around with the rings nothing too set in stone, tried the false grip, some dips, some l-sits, l-pullups, skin the cats.
Sauna - 5 minutes - aimed for 10 but got bored.
Interval Run @ 1% Incline -
5 minutes @ 4 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
5 minutes @ 4 mph
Total distance = 1.83 miles
Messed around with the rings nothing too set in stone, tried the false grip, some dips, some l-sits, l-pullups, skin the cats.
Sauna - 5 minutes - aimed for 10 but got bored.
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