December 19, 2006
Self Myofascial Release - 45 minutes
Wednesday, December 20, 2006
December 18, 2006
December 18, 2006
X-band walk - 6 L/R, 6 L/R
scap pushup - 15
windmill - 3L/R
lower body russian twists - 10, 10
Weighted Chinup - 5, 3, 1, 30 x 6, 85 x 1, 35 x 6, 85 x 1, 0 x 15
(Superset with full rest - 180 seconds)
standing barbell overhead press - 45 x 5, 95 x 3, 135 x 1, 145 x 6, 170 x 1, 150 x 6, 180 x 1 (PR!), 95 x 10
DB bench press - 90 x 8, 95 x 8
(Superset with full rest - 120 seconds)
wide grip cable row - 150 x 8, 150 x 8
YTML Raise- 5 x 8/8/8/8, 5 x 8/8/8/8, 5 x 8/8/8/4
Notes:
-Workout is Strength I Workout D from The New Rules of Lifting book
-Chinup - PR!
-Shoulder press - PR! I've done more seated but this is a PR for standing!
X-band walk - 6 L/R, 6 L/R
scap pushup - 15
windmill - 3L/R
lower body russian twists - 10, 10
Weighted Chinup - 5, 3, 1, 30 x 6, 85 x 1, 35 x 6, 85 x 1, 0 x 15
(Superset with full rest - 180 seconds)
standing barbell overhead press - 45 x 5, 95 x 3, 135 x 1, 145 x 6, 170 x 1, 150 x 6, 180 x 1 (PR!), 95 x 10
DB bench press - 90 x 8, 95 x 8
(Superset with full rest - 120 seconds)
wide grip cable row - 150 x 8, 150 x 8
YTML Raise- 5 x 8/8/8/8, 5 x 8/8/8/8, 5 x 8/8/8/4
Notes:
-Workout is Strength I Workout D from The New Rules of Lifting book
-Chinup - PR!
-Shoulder press - PR! I've done more seated but this is a PR for standing!
Monday, December 18, 2006
December 15, 2006
Rest - Inadvertant but probably a good thing I think 4 times a week of lifting + metcon is too much so I either need to cut down on metcon or I need to cut down on the lifting. For my overall health I think I will cut down on the lifting even if my numbers suffere a little.
December 14, 2006
December 14, 2006
X band walk - 6L/R
scap pushup - 15
Dynamic warmup
Burgener WU - 45 x 1
BW = 199
Deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 6, 300 x 1, 245 x 6, 320 x 1, 135 x 4, suticase deadlift - 45 x 20
Romanian Deadlift - 115 x 8, 115 x 8, 115 x 4
(Superset with no rest - 90 seconds)
Static lunge - 95 x 10, 10, 10
Good Morning (222 tempo) - 45 x 10, 45 x 10
Incline reverse crunch - 10, 10
Row @ 5 -Energy System Development
5 min warmup - 1117m/145W
1 min - 291m/319W
2 min - 455m/153W
1 min - 268m/250W
2 min - 404m/107W
1 min - 288m/310W
2 min - 391m/97W
5 min cooldown - 1079m/130W
Total Distance - 4292m / 149W
Stretch - hamstrings
Shoulder dislocates - 5, 5, 5
Notes:
-Workout is Strength I Workout C from The New Rules of Lifting book
-Deadlift - Felt terrible today, I must have tweaked my back during the squat workout because today was just terrible...pretty discouraging copnsidering my first week I pulled a PR! ugh
-Row - Not as terrible as I thought it was going to be didn't feel horribly wasted at the end.
X band walk - 6L/R
scap pushup - 15
Dynamic warmup
Burgener WU - 45 x 1
BW = 199
Deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 6, 300 x 1, 245 x 6, 320 x 1, 135 x 4, suticase deadlift - 45 x 20
Romanian Deadlift - 115 x 8, 115 x 8, 115 x 4
(Superset with no rest - 90 seconds)
Static lunge - 95 x 10, 10, 10
Good Morning (222 tempo) - 45 x 10, 45 x 10
Incline reverse crunch - 10, 10
Row @ 5 -Energy System Development
5 min warmup - 1117m/145W
1 min - 291m/319W
2 min - 455m/153W
1 min - 268m/250W
2 min - 404m/107W
1 min - 288m/310W
2 min - 391m/97W
5 min cooldown - 1079m/130W
Total Distance - 4292m / 149W
Stretch - hamstrings
Shoulder dislocates - 5, 5, 5
Notes:
-Workout is Strength I Workout C from The New Rules of Lifting book
-Deadlift - Felt terrible today, I must have tweaked my back during the squat workout because today was just terrible...pretty discouraging copnsidering my first week I pulled a PR! ugh
-Row - Not as terrible as I thought it was going to be didn't feel horribly wasted at the end.
December 12, 2006
December 12, 2006
Windmill - 50#KB - 3L/R
scap pushup - 15
dynamic wu
lower body russian twists - 10, 10
Burgener wu- 45 x 1
Bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 230 x 1, 230 x 6, 260 x 1, 235 x 5, 270 x 0, 170 x 12
(Superset with full rest - 180 seconds)
Barbell row - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 1, 205 x 6, 250 x 1, 210 x 6, 260 x 1, 170 x 12
Close-grip lat pulldown - 190 x 8, 190 x 6
(superset with full rest - 120 seconds)
DB shoulder press - 60 x 6, 60 x 6
Notes:
-Workout is Strength I Workout B from The New Rules of Lifting book
-Bench press - Thought I'd be able to get 270 for sure, but I guess making sure I was going full ROM hurt my numbers but that's fine with me.
-Row - felt a little tough on my lower back more than anything else.
-No metcon today, I was trying to get home by 4.
December 13, 2006
Rest
Windmill - 50#KB - 3L/R
scap pushup - 15
dynamic wu
lower body russian twists - 10, 10
Burgener wu- 45 x 1
Bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 230 x 1, 230 x 6, 260 x 1, 235 x 5, 270 x 0, 170 x 12
(Superset with full rest - 180 seconds)
Barbell row - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 1, 205 x 6, 250 x 1, 210 x 6, 260 x 1, 170 x 12
Close-grip lat pulldown - 190 x 8, 190 x 6
(superset with full rest - 120 seconds)
DB shoulder press - 60 x 6, 60 x 6
Notes:
-Workout is Strength I Workout B from The New Rules of Lifting book
-Bench press - Thought I'd be able to get 270 for sure, but I guess making sure I was going full ROM hurt my numbers but that's fine with me.
-Row - felt a little tough on my lower back more than anything else.
-No metcon today, I was trying to get home by 4.
December 13, 2006
Rest
December 11, 2006
December 11, 2006
Dynamic warmup
X band walk - 6L/R
Scap Pushup - 20
Windmill - 3L/R,
BW = 196
Squat - 301 tempo - 180 seconds rest on working sets - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 270 x 1, 265 x 6, 290 x 1, 270 x 6, 295 x 1, 195 x 10, 135 x 15
Bulgarian split squat - 15, 15, 15
super set with 0 rest
Stepup - but I subbed with side Hammer lunge - L x 5 x 20, R x 5 x 20, L x 5 X 20
back extension - 10, 10 at 222 tempo
swiss ball crunch - 10, 10 at 222 tempo
Coach Rut WOD 12/11/2006
5 x 10-10-10
For Time:
5 Rounds
10 Dumbbell Snatches (5 rt/5 left)-single arm
10 Dumbbell Swings (5 rt/5 left)-single arm
10 Burpees
Loading equals 20-25% of bodyweight. Adjust accourding to your current strength fitness level
40# DB - 3 rounds - 5:28
4th round of snatches my back became super tight
Notes:
-Workout is Strength I Workout A from The New Rules of Lifting book
-squat - Back felt pretty tight last week so I ramped my weights down a little, still feels tight! UGHH
-Hammer lunges - very tough especially lunging backward
-Lower back was miserable on the drive home..UGH!
Dynamic warmup
X band walk - 6L/R
Scap Pushup - 20
Windmill - 3L/R,
BW = 196
Squat - 301 tempo - 180 seconds rest on working sets - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 270 x 1, 265 x 6, 290 x 1, 270 x 6, 295 x 1, 195 x 10, 135 x 15
Bulgarian split squat - 15, 15, 15
super set with 0 rest
Stepup - but I subbed with side Hammer lunge - L x 5 x 20, R x 5 x 20, L x 5 X 20
back extension - 10, 10 at 222 tempo
swiss ball crunch - 10, 10 at 222 tempo
Coach Rut WOD 12/11/2006
5 x 10-10-10
For Time:
5 Rounds
10 Dumbbell Snatches (5 rt/5 left)-single arm
10 Dumbbell Swings (5 rt/5 left)-single arm
10 Burpees
Loading equals 20-25% of bodyweight. Adjust accourding to your current strength fitness level
40# DB - 3 rounds - 5:28
4th round of snatches my back became super tight
Notes:
-Workout is Strength I Workout A from The New Rules of Lifting book
-squat - Back felt pretty tight last week so I ramped my weights down a little, still feels tight! UGHH
-Hammer lunges - very tough especially lunging backward
-Lower back was miserable on the drive home..UGH!
Friday, December 08, 2006
December 8, 2006
December 8, 2006
X-band walk - 6 L/R, 6 L/R
scap pushup - 20
dynamic warmup
lower body russian twists - 10, 10
Weighted Chinup - 3, 1, 1, 25 x 6, 85 x 1, 30 x 6, 90 x 1 (PR!), 0 x 12
(Superset with full rest - 180 seconds)
standing barbell overhead press - 45 x 5, 95 x 3, 135 x 1, 145 x 6, 170 x 1, 150 x 6, 175 x 1 (PR!), 95 x 12
DB bench press - 80 x 8, 90 x 8
(Superset with full rest - 120 seconds)
wide grip cable row - 150 x 8, 150 x 8
Allen's FGB
1 minute round of each followed by 1 minute of rest, repeat 3 total rounds, score is total reps.
50# kb swings - 30, 26, 25 = 81
ring dips - 17, 17, 15 = 49
45# OHS - 14, 12, 15 = 41
45# push jerk - 12, 12, 8 = 32
Total score = 203
Notes:
-Workout is Strength I Workout D from The New Rules of Lifting book
-Chinup - PR!
-Shoulder press - PR! I've done more seated but this is a PR for standing!
-Allen's FGB - Having the ring dips, then OHS then push jerk started to hurt my wrists I think next time I should arrange the order differently along with adding another event perhaps burpees.
December 8, 2006 (cont.)
Self Myofascial Release - foam roller - 45 minutes
December 9, 2006
Rest
December 10, 2006
Self Myofascial Release - tennis ball - 30 minutes
Stretching - 10 minutes
X-band walk - 6 L/R, 6 L/R
scap pushup - 20
dynamic warmup
lower body russian twists - 10, 10
Weighted Chinup - 3, 1, 1, 25 x 6, 85 x 1, 30 x 6, 90 x 1 (PR!), 0 x 12
(Superset with full rest - 180 seconds)
standing barbell overhead press - 45 x 5, 95 x 3, 135 x 1, 145 x 6, 170 x 1, 150 x 6, 175 x 1 (PR!), 95 x 12
DB bench press - 80 x 8, 90 x 8
(Superset with full rest - 120 seconds)
wide grip cable row - 150 x 8, 150 x 8
Allen's FGB
1 minute round of each followed by 1 minute of rest, repeat 3 total rounds, score is total reps.
50# kb swings - 30, 26, 25 = 81
ring dips - 17, 17, 15 = 49
45# OHS - 14, 12, 15 = 41
45# push jerk - 12, 12, 8 = 32
Total score = 203
Notes:
-Workout is Strength I Workout D from The New Rules of Lifting book
-Chinup - PR!
-Shoulder press - PR! I've done more seated but this is a PR for standing!
-Allen's FGB - Having the ring dips, then OHS then push jerk started to hurt my wrists I think next time I should arrange the order differently along with adding another event perhaps burpees.
December 8, 2006 (cont.)
Self Myofascial Release - foam roller - 45 minutes
December 9, 2006
Rest
December 10, 2006
Self Myofascial Release - tennis ball - 30 minutes
Stretching - 10 minutes
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