Pulling



The kipping Pullup

 All pulls today.

Underhand Chest Supported Row -5x4 (200 on all sets)

Chest to Bar Chinups - 4xrelative max reps (4, 8, 6, 6) first set was L-chinups, just curious really

AMRAP in 12 minutes
5 Pullups
5 Kipping Pullups
5 Inverted Rows
Score: 6 + 3 Kipping Pullups

Preacher Curls - 60 (7, 6, 5)

I wanted to compare part 3 today to part 3 on December 23, which was exactly the same except the hand position.  Although it was close I actually did a few more reps today, which is weird because chinups are usually easier than pullups.  My assumption is the stuff before, and today the prior stuff didn't affect part 3 as much, either way it was still hard.

Pushing

Pressing day, just want to point out my glutes are sore as hell, so I tried stretching them a lot between sets.

Pin Shoulder Press - 3, 3, 3, 3, 3...........155, 175, 185, 195, 205

Pin Shoulder Press - 20 reps at 175 pounds

For time
30 Bench Press - 135
30 DB Military Press - 37s
30 Dips
30 Pushups
Time: 17:35

Overhead Rope Extensions - 2x10........70, 70(9)

That last set of pin presses got heavy, real heavy, part 2 was broken into 4 sets of 5, which also got real heavy.  Part 3 took longer than anticipated but mainly because I kept getting interrupted, oh well not much I can do, it was still challenging.  I only got done 2 sets of the last part because someone got there lock stuck and I had to use the bull cutters on it, then I had a client.

Legs

Jeff Leonard

Today is leg day, I was tempted to rest, only because I twisted my knee on Sundays routine, not even during part 1 it was during the double under practise.  Twisted isn't even the right word, I more just stepped wrong so it was sore, but I decided to give my leg day a go and if it got worse I'd stop.

Travelling Lunges - 6x6......24 kg (used 2 kettlebells)

AMRAP in 12 minutes
5 Leg press - 270
8 Jump Lunges (8 per leg)
Score: 7 + 5 Leg Press

5 Rounds for time
5 DB Front Squats - 50s
10 Squats
Time: 6:54

Leg Extension - 3x25.......95, 110, 125

I felt my knee, but it didn't really seem to get worse so I saw no reason to stop.  What did hurt though was my quads, especially on part 2, so that's good.  I guess I couldn't stay away from loaded squats entirely, but with DB's it changes the load so it's not so much on your spine, so I knew I was good.  When I do go back to loaded squats, back and front, I think I'll still keep leg presses in it's a good exercise and I really feel my legs working.  My one calf muscle was sore today from Sunday, not sure why just one, makes certain exercises feel weird.

Conditioning

Despite being tempted to workout yesterday, a rest day was appropriate, today was a plyometric day, well more plyometric.

For time
10 Burpee Broad Jumps
40 Box Jumps (24 inches)
10 Burpee Broad Jumps
40 Bench Supported Lateral Jumps (40 per side)
10 Burpee Broad Jumps
40 Over the Bench Jumps (40 total)
10 Burpee Broad Jumps
40 Jump Lunges (40 per leg)
Time: 21:15

Afterwards I performed some double unders practise, my legs felt very heavy after the above so it didn't go so well, I could string about 20 at a time together.

Part 1 was very challenging, gave me the firebreather effect, which is that dry burning sensation in your chest during and after the workout.  All exercises but the burpee broad jumps and jump lunges were done off the 24 inch step, which is 10 risers plus the step itself.  Over the bench jumps were different, it's how it sounds you jump right over the bench, turn around and do it again, so no contact with the bench itself.  I was very winded but it felt good to workout after a fun filled Christmas day, fun of course meaning filled with unhealty treats.

Pulling

Ben Smith

Pulling day, I didn't realize until part way through that minus the last thing it was all bodyweight movements.

Wide Grip Pullups - 5xrelative max reps (11, 9, 8, 7, 8)

Inverted Rows - 4xrelative max reps (10, 9, 9, 8)

AMRAP in 12 minutes
5 Chinups
5 Kipping Chinups
5 Underhand Inverted Rows
Score: 6 + 4 Chinups

EZ Bar Standing Curls - 70 (8, 6, 5)

I like doing wide grip pullups they are more challenging then regular grip and underhand (chinups), plus I feel them pretty good.  The inverted rows on part 2 I kept controlled, sometimes this exercise can get very spastic in movement especially when going for time.  Part 3 was fun, first time ever doing kipping chinups in a workout like this I've always saved them for conditioning days.  First round was unbroken and felt easy almost, every other round was broken for every exercise.

Pushing

After a few clients back to back this morning I got my pressing workout for the day done with.  When my clients line up like that it's hard to get good food in me so my energy levels were a tad low.

Incline Rack Bench Press - 3, 3, 3, 3, 3.........135, 145, 155, 165, 175

Incline Rack Bench Press - 30 reps at 135

4 Rounds for relative max reps
Handstand Pushups - 7, 6, 4, 4
Pushups - 14, 10, 8, 8

Dips - 3x10

I was surprised how much the incline rack bench press burned, part 2 really really hurt, but in a good way, first time ever doing that exercise.  Part 3 was untimed, not really a get my heart rate elevated kind of workout, I kept perfect form on all sets, the pushups I purposefully did slow and controlled, hence the low numbers.

Legs

Leg day, and I continue my break from weighted squats till the new year, it's very tempting but so far so good.  I think I forgot to mention it in a previous post, but I want to leave loads off my spine for a bit, it will do my body some good, doesn't mean I can't get a tough leg session in anyways.

DB Bulgarian Split Squats - 4x6 (50s on all sets)

6 Rounds for time
10 Leg Press - 180
10 Jump Squats
Time: 11:09

3 Rounds for time
10 DB Step ups - 50s
20 Squats

3 minutes of wall sit, in as few as sets as possible.

Part 2 really burned, I wanted part 3 to be a quick one and it was.  Overall it got my heart rate up pretty good.

Conditioning

James Hobart and Tommy Hackenbruck

Conditioning day, the above pic was chosen for a reason, the 2 athletes are performing part 1 of the workout below.

3 Rounds for time
20 Burpees
20 Kipping Pullups
Time: 9:42

Rest a few minutes

For time
Row 1km
50 Box Jumps - 20 inches (last minute decision and this was nearest bench)
Time: 8:24

Part 1 is decieving, but I was actually very pleased with my time.  Hobart and Hackenbruck are elite crossfitters, and there version was c2b pullups but they used the butterfly kip, I used the much slower standard kip, so maybe it evens out (maybe not).  Either way there times were 6 and 7 minutes respectively, so I felt as if I was slightly competitive with my time as in no way did I think I'd be remotely close to there times.  Part 2 was a little something extra because part 1 was so short, the 50 box jumps was something I decided to do halfway through the row.  Good workout!

Pulling

Shane P, another crossfitfootball star

All pulling today, but no deadlifts this time, rows and pullups.

Single Arm Chest Supported Row - 70(5), 80 (5, 5, 5, 5)

Wide Grip Pullups - 8, 7, 7, 8

20-15-10-5 reps for time
Chinups
Inverted Rows
Time: 12:51

DB Preacher Curls - 30s (5, 4, 4)

Damn wide grip pullups are much tougher than chins and regular grip pullups, I don't know why I got more reps on my last set, I guess I over paced myself.  Arms were really feeling it on part 3, pullups are just awesome, and again legs didn't move at all to take out any chance of kipping.

Pushing

Terry Rose, a crossfitfootball star

With the cancellations in clients I had today there was a bit more free time, all upper body pushing exercises today.

DB Bench Press - 80s (5, 5, 5, 5, 5)

DB Shoulder Press - 65s (4, 4, 4, 3)

For time
25 Dips
30 Pushups
20 Dips
25 Pushups
15 Dips
20 Pushups
Time: 16:21

Kneeling Rope Pushdowns - 3x10.......70, 70, 70(8)

I decided to start off with 2 exercises I used to do all the time but haven't focussed on as much lately, which doesn't make sense because they are great exercises.  I felt strong on both, I selected a weight for all sets and tried to get as many reps per while still trying to pace myself, the last sets on each I barely got the last rep.  Part 3 was challenging, the arms simply didn't want to lift my body anymore.

Legs

Pete Maxwell

Lower body quad dominant pushing day, or better known as leg day.  Didn't feel like going heavy today, and wanted to try the leg press again, so it's a high intensity workout.

10 Rounds for time
10 DB Travelling Lunges - 50s (5 per leg)
10 Jump Squats
Time: 18 minutes

AMRAP in 12 minutes
Leg Press - 180
Score: 80 reps

3 Rounds
20 Leg Extensions - 140
6 Broad Jumps

Part 1 I kept changing, first it was just going to AMRAP 15, but then I was in mid lunge rep on round 8 when 15 minutes hit and decided to keep going, 9 rounds is just a weird number so I went on till 10.  100 lunges with the 50s and 100 jump squats sucked, lunges luckily were unbroken.  Part 2 was kind of fun, it was broken into sets of 10, but the sets kept getting longer after 30 reps.  Part 3 was untimed, the broad jumps I focussed on max distance, so I reset between each rep and really tried to explode far.  I dislike working legs early in the morning, but also very glad when it's done.  After the workout a had 2 bowls of spicy chipotle chili, corn, black beans, and lots of ground beef :).

Conditioning and New Program

Back into the swing of things, but a little something different.  I am going to change my workout regime to something I did before, Monday has been leg day for months but now it'll be different.  Before I was on a set day workout schedule, meaning each day of the week had a designated workout.  It's pluses are that it's a set schedule, which I like, plus I hate working out on Fridays and Sundays so I created a workout plan that had those 2 days as my rest days.  On the downside, if I miss a day (injury, illness etc) I would miss that workout for an entire week, unless I add it to my one off days, but then it could overlap with another workout, so it just gets confusing.

Now I'll be switching to a day 1- day 2- day- 3......and so on.  It's downsides are that I'll be working out on Sundays are Fridays some weeks, but I can get over that.  It's pluses are if I miss a day for whatever reason I can just bump the schedule back and don't miss that workout for entire week, just a single day.  The one I chose to do is as follows

day 1 - Legs (quad dominant)
day 2 - Upper Body Pressing (bench, overhead)
day 3 - Pulling (all pulling, deadlifts, pullups, rows)
day 4 - off
day 5 - conditioning
day 6 - off

And then repeat, day 1 and 2 are interchangable depending on how I feel 2 days after my conditioning day.  Today I felt like starting on day 6, so tomorrow will be off then will start on day 1.  Two part routine, part one was from crossfitfootball.

Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.
Score: 2860 metres

For time
50 Burpees
Time: 5:25

Damn I was close, 140 metres under, and technically it's only 19 minutes as the last minute is a rest minute anyways.  Oddly I had completely forgotten about the burpee penalty, and was going to do 50 burpees anyways, by the penalty standards I was only to do 28, oh well makes up for it being regular burpees and not burpee pullups.  Good workout my ass and quads were lit up, and 50 burpees afterwards was just mean.

Break in

Today felt like a beginner workout, it was simple and basically all machines.  I don't usually workout on Sundays but I was bored and my back feels pretty good so I wanted to give it a try.

Machine Chest Press - 5, 5, 5, 5......100, 120, 140, 160
Chest Supported Row - 4x5.......200 (heaviest it goes)

Shoulder Press - 5, 5, 5, 5........100, 120, 140, 150

Wide Grip Pulldowns - 5, 5, 5, 5.........130, 140, 150, 160

V-Bar Pushdowns - 5, 5, 5.......130, 140, 150

Preacher Curl - 5, 5, 5.......60, 70, 80(4)

So machines and cables, that's it.  Funny how much more the weights are compared to when I was kid starting out, I knew they'd be more but in most cases it is double the weight, good stuff.

December 10, 2010

I am forced to take time off again, last week I was sick and this week my back has been screwy.  I hate taking any sort of time off, but I can find comfort in reminding myself that I want to do this for the rest of my life and need to make sure all injuries are taken care of.  I may go back to an old style of training when I come back into it, which will be slowly.  I am hoping for a good workout on Monday but I will just have to see how everything feels.  In the meantime I will stay active with some light cardio or machine training.

Pulling

Lots of pullups today, here's how it went.

Chin ups - 5, 5, 3, 3, 1, 1..........55, 55, 70, 70(2), 80, 80

Single Arm DB row - 4x5.........90 on all sets

AMRAP in 12 minutes
3 Wide Grip Pullups
5 Neutral Grip Pullups
Rounds: 7 plus 2 NGP

Preacher Curl - 3x10.......50, 50(8), 50(8)

For the chinups I placed my knees slightly in front of me, very slightly and didn't move them, this removed any chance of kipping, something a lot of people lack, if your legs move then you are kipping and it's not a strict pullup.  I havent done wide grip pullups in a while, they are tough, but over all it was a good routine, I was slow moving because my quads and glutes are still very sore.

Pushing

DJ Wickham

Pushing day, I like this day.

Rack bench Press - 5, 5, 3, 3, 1, 1.....205, 205, 225, 225, 245, 255

Incline Dumbbell Bench Press - 4 sets with the 70s (6, 6, 5, 5)

AMRAP in 12 minutes
5 True Pushups
10 Pushups
Rounds: 7 plus 2 pushups

Reverse Grip Tricep Pushdowns - 3x10......80 on all sets

Today for rack bench press I placed the safeties one hole higher than usual, 8 instead of 7.  At 7 I got stuck at 235 for a little bit so will try 8 holes and hopefully get up to a good weight then go back down and start over and see if I can break through my plateau.  The rest of the workout seems to hit my chest good.

Legs

Greg Amundson

My body was telling me to rest today, for whatever reason, but it was more rest my lower back.  I believe not doing strict overhead barbell pressing in a while, then doing it on Saturday left my lower back a tad sore, but nothing that will stop me from a workout, so I continued with legs.

DB Bulgarian Split Squat - 3, 3, 3, 3, 3........60, 65, 70, 75, 80

3 Rounds for time
24 Squats
24 Travelling Lunges (12 per leg)
24 Jump Squats
24 Jump Lunges (12 per leg)
Time: 15:02

Leg Press - 3x20........90 on all sets

Leg Extension - 3x25.......110, 125, 140

This was certainly a leg burner, part one went good but I know I could have kept going up in weights, which was nice considering I hadn't done that one in a little bit.  Part 2 was a big burner, lungs and legs, I know bodyweight leg movements are a bit of a weakness of mine so routines like that are good to do, plus it puts no load on my spine so my back gets a break.  I heard from a top of the line trainer how great the leg press is for leg development, and I never use it.  I kept it light today but after part 2 it certainly burned the quads in trying to get 20 reps on each set.  Good workout.

Upper Body Strength



Brendan Gilliam

Todays workout felt like the kind I used to do in college when I was forced to do so much cardio, a relative full body strength routine, in college I'd include legs but not today, that will be Mondays workout.

Incline Bench Press - 4 sets at 135 (6, 6, 5, 5)

Wide Grip Neutral Cable Row - 1 set at 120 (8), 3 sets at 130 (7, 7, 7)

Military Press - 3 sets at 115 (6, 5, 5)

Chinups - 3 sets with bodyweight (10, 9, 7)

V-Bar Push downs - 130(6), 140(6), 150(5)
Alternate with
Preacher Curls - 60(6), 70(5), 80(4)

In case I get old and forget one day, the number in the bracket is the number of reps I performed at the given weight.  I'll be ready for Monday for my usual vigourous leg day.

bike ride

I decided to give a nice vigorous bike ride a shot today, 30 minutes sounded pretty good.  I am back to eating regular foods, so I'll be good for decent workout tomorrow, but still no deadlifts and lower back stuff, I decided to give it a rest this week (being sicked helped the temptation).  I biked 8.27 miles in 30 minutes (resistance 10), nice burn on legs and nice little sweat going.  Tomorrow I will probably do something similar to what I did Wednesday night and then Monday I'll go back to my regular routine.

post sick workout

Today's workout was an attempt to do something, mainly to keep my sanity, I am feeling pretty good today but still not 100%, mainly a lack of energy on account of barely being able to eat the past couple days.  I kept things relatively light, but still wanted to push myself, I was surprised at how quickly I became winded.

Slight Incline DB Bench Press - 4x5........75s on all sets

Chest Supported Row - 4x5..........200 on all sets

DB Shoulder Press - 4x5.........60s on all sets

Pullups - 4x relative max reps.........8, 6, 6, 6

That was it, and that alone completely wiped me out, similar feeling to after a leg day, it didn't take me long to realize I barely had any energy, I don't know what  I weigh now but I'm sure I'm under my maintenance weight so I'll have to try and slowly get back up.  I tried some bodyweight leg work, jump squats was one of them and that was a mistake, just drained me of my last remaining amounts of energy.  I may try a light bike ride tomorrow or Friday and see how I feel after that, hopefully by next week I'll be back into the full swing of things.

November 30, 2010

Lack of posts isnt because I stopped working out, well I did but because I am trying to recover from a stomach bug, throwing up and having the desire to eat only crackers has left me sluggish and blah feeling.  Hopefully I will be back to my regular workout regime in no time.

Free day

Pat Barber

Today was an interesting day, for more than one reason I should have taken a extra rest day.  My back was very sore from the workout on Thursday, and with my history with back injuries I was very aware of it.  Also I was recovering from a fever which I had Thursday night and most of Friday, either way I wanted to try a new exercise.

Rack Jerk - 3, 3, 3, 2, 2.......75, 95, 115, 135, 155

That's it, I'll be doing lots of stretching throughout the day to help my back but that was it for weights.  Rack jerks are like a push jerk but you start on your back as if you were doing a back squat.  Because lowering the weight to my neck was less than comfortable I may do singles of this exercise when I decide to do it again.  The bar moved fast even on the last set, but I could feel my back acting up so I decided to stop there and rest.  The weight was light, I another exercise where if I were to go for max weight I'd need bumper plates.

Conditioning

Graham Holmberg

Today is conditioning day, and special class as I was celebrating one of my clients Birthdays, she turned 54 so the reps were centered around that more or less, it was a great but very hard class.

54 Floor Presses - 16 kg
54 Squat Cleans - 16 kg (27 per side)
5 Turkish Getups per side - 16 kg
54 Strokes on the rower - about 400 metres
450 metre row
54 Push Presses - 16 kg (that one was tough)
54 Goblet Jump Squats - 16 kg
4 Turkish Getups per side - 16 kg
200 metre row, 150 metre row and 2 100 metre row intervals
54 Alternating Swings - 16 kg (27 per side)
54 Russian Twists - 16 kg
54 Through the leg Swing - 16 kg
3 Turkish Getups per side - 20 kg

It was very tough, everything hurt at some point, but the atmosphere was great and it was a lot of fun.

Pulling

Josh Everett performing a 341 lb clean and jerk

Pulling day, not as tired this time

Underhand Pulldowns - 3, 3, 3, 3, 3........190, 200, 210, 220, 230

25 Chest to Bar Chinups

AMRAP in 12 minutes
5 Pullups
10 Inverted Rows
6 Rounds plus 5 pullups

Wall Curls - 3x10........25s on all sets

I don't normally do pulldowns but feel it's an effective assistance exercise to weighted pullups, plus it's nice to not always have to strap heavy dumbbells to me.  My grip and arms were shot during part 3, but overall it all felt good.

Pushing

Matt Chan

Pushing day

Incline Bench Press - 3, 3, 3, 3, 3.....150, 155, 160, 165, 170

Incline Bench Press - 25 total reps at 135

6 Rounds for time
3 Handstand Pushups
10 Pushups
Time: 12:28

Overhead Rope Extensions - 3x10.......80 on all sets

Last rep of last set on incline bench press was close, glad I asked for a spot, didn't need him but for peace of mind.  Part 2 was broken into sets of 6 and 5 mainly, part 3 sucked.  Round 1 went unbroken, from then on I was lucky to get 2 HSPU at a time, plenty of singles, pushups were never broken but make the HSPU a lot harder than they normally would.

Legs

James "OPT" Fitzgerald

Leg day, always a love/hate feeling for this day.

Front Squats - 3, 3, 3, 3, 3........175, 195, 215, 225, 235

10 Rounds for time
3 Front Squats - 135
5 Back Squats - 135
Time: 15:55

For time
50 Travelling Lunges - 50s (25 per leg)
Time: 6:43

Leg Extension (slow negatives) - 3x6......110

I am very happy that I was able to get 235 on the front squats, they are progressing nicely since I switched back to hips below parallel (on ALL squatting exercises), not just to parallel.  Not only that I had no spot, I put the safety bars in the power cage up higher but was still nervous of failing, rep 3 of set 5 was a slow moving rep.  Part 2 felt awesome too, the first few sets felt nice and light on account of it being 100 pounds lighter than part 1, that feeling didn't last.  That is exactly 5 minutes faster than last time, but last time I had done just a little extra prior, still happy with faster time though.  Part 3 was partly interrupted, but still good.

Posterior Chain

Jason Khalipa

Today was heavy deadlift day, I decided to start from the top for all sets in part 1.  It seems to help me keep good form from the start, once I get up to the weight I want I'll start over and go from the floor.

Deadlifts - 5, 5, 5, 5, 3, 3, 3.........135, 185, 205, 225, 245, 265, 285 (PR)

For time
30 Deadlifts - 135
30 Sumo Deadlifts - 135
Time: 5:36

Hamstring Curls - 3x10.......70 on all sets

My hamstrings were pretty toast after this workout.  I`m always cautious on deadlifts because of back problems in the past, but today felt good, I could have gone heavier than 285 but my form would start to slip so I made the decision to stop there.

November 19, 2010

Chris Spealler

Today is a rest, one of the other reasons I love Fridays.  It was a good hard 4 days in a row of training.  My chest, lats, abs (from last Saturday) got pretty sore, oddly my legs were ok I would have thought that leg day would have killed me.  Tomorrow will be heavy deadlifts, that's always fun.

http://www.t-nation.com/free_online_article/most_recent/10_forgotten_muscle_building_foods

This is a great article for people looking to add mass, as long as they aren't afraid to add a little fat.

Conditioning

Dave Lipson

Today is purely conditioning day, which for the moment is me joining in my kettlebell and row class, it's one hour long.  This is roughly what I did, it might be different but I usually can remember what the class was.

AMRAP 4 minutes - 10 KB Swings, 10 KB Tricep extensions (20 kg)
AMRAP 4 minutes - 10 KB Power Cleans, 10 KB Push Presses (16 kg, 2 of them)
Row 10 strokes on rowing machine, once 10 strokes is complete do 12 alternate KB swings (6 per side, 20 kg), continue until 600 metres has been covered.
AMRAP 4 minutes - 10 Legs elevated Floor press (16 kg), 10 Sumo Deadlift High Pulls (20 kg)
Row - 3 sets of 150 metre sprints (28, 29, 29 seconds per sprint)
AMRAP 4 minutes - 12 through the leg swing, 12 reverse lunges (20 kg, 6 per side)
3 Rounds - 20 Floor presses (16 kg, classes choice), 10 calories on rower

I believe that is it, it was a tough class, as usual.  The emphasis seemed to be on my arms today for the kettlebell portion, the rower usually gets my quads anyway.  Good class!

After my class I polished off a big bowl of lamb and rice, mmmm!!

Pulling

Rich Froning Jr.

A nice and early 7am pulling day.

Weighted Pullups - 5, 5, 3, 3, 1, 1, 1........45, 50, 60, 65, 75, 75, 75 (little kip on last set)

Pullups - 4x relative max reps......10, 9, 7 6

For time;
60 DB Single Arm Rows - 70 (60 per arm)
Time: 12:00

Preacher Curls - 3x10........50 on all sets

For the weighted pullups I wanted to keep strict form, on the last set the kip sort of came out of no where so technically I wouldn't count that single.  Pullups feel nice and light when removing the weight.  For the rows I decided to break it down to 12 sets of 5, seemed work pretty well.

Pushing

Mikko Salo

Todays workout was all pushing exercises, decided to start with some heavy overheard work.

Dumbbell Military Press - 3, 3, 3, 3, 3.........50s, 55s, 60s, 65s, 65s(2)

Dumbbell Push Jerk - 20 reps with the 65s

AMRAP in 12 minutes;
10 Hammer Strength Bench Press - 90 (45 per side)
10 Pushups
6 Rounds plus 10 HSBP

Reverse Grip Pushdowns - 3x10.........70 on all 3 sets

The dumbbell military press got heavy, I just barely got 2 on the last set, it felt good though.  My stability on the DB push jerk was shakey because I haven't really gone heavier than the 50s (using 2 DB's that is) but I got it down pretty quick and was able to drive the DB's overheard with no lockouts, 20 reps broke down to 4 sets.  The AMRAP started unbroken, that didn't last long at all, I don't usually use the Hammer Strength but sometimes I feel it's ok to throw it in.

Legs

Jeff Leonard on an Overhead Lunge

Today was leg day, and conditioning leg day, which means very challenging but still fun.

90 Travelling Lunges - 50 pound dumbbells (90 total steps, 45 per leg)

30 Front Squats - 135

Everytime you have to re-rack the bar, perform 10 air squats
4 breaks (40 squats)

2 Rounds for time
10 Squat Cleans - 135
20 Back Squats - 135
30 Jump Squats
Time: 21:22 (forgot to start timer till 5 Squat cleans were complete)


Part one averaged about 14 or 16 steps per set, so about 6 sets to get to 90 reps, not too bad, next time I'll do 100.  The front squats got hard on part 2, but the air squats didn't really slow me down much, sets went 8-7-6-5-4.  Part 3 was hard, squat cleans take your wind out and fire up your legs (in my case already hurting).  The rest was just time consuming and hard to do while I was trying to breathe and ignore my burning legs.  Felt great to get it done, all squatting exercises were hamstrings to calf, back knee touches ground on lunges.

November 14, 2010

Butter, Ya Know, Nother Tastes Better!

http://getliftedgym.com/blog/?p=1143

Not as bad as you'd think.

Olympic Lifting and core

Tommy Hackenbruck

I was going to wait till Monday to start posting my workouts, but why not start today.  Saturdays are typically my lighter days, when I say lighter I simply mean shorter, the intensity doesn't really change.

50 Back Extensions

Clean and Jerk - 135
10 sets of 3

15 leg drops

Very short and sweet.  The 50 back extensions was more to get warmed up, my back was sore from a previous few workouts.  Also I had planned on doing heavy deadlifts today, but didn't want to risk the back any further so switched to clean and jerk.  I kept the load light and focused on form, moving that bar as fast as possible, I used a split jerk.  I also kept the rests short so my heart rate got up too.  Not a bad workout for a Saturday.

Leg drops are where you hang from a bar, swing your legs so your shins are against the bar, straighten your legs and as slow as possible lower your legs back to the hanging position.  The last few they felt like they were dropping, it's a tough exercise for me.

Current stats

One of my inspirations to be a better athlete, Rob Orlando on a rope climb!

I figure I might as well post what some of my current best lifts are to date, then in a few months time I can go back and see how I have progressed.  Come the start of the new year I will create a list of goals I want to achieve by the end of 2011.

Age - 22
Height - 6'3
Weight - 180, my weight fluctuates, I am actually closer to 185 when I workout (shoes and clothes) but figure this is a more real number.

Best lifts;
Decline Bench Press - 235 for 3 reps (I hate flat barbell bench, so I either do incline or this)
Cable Row - 200 for 2 reps (very close to pulling in 3, absolutely no momentum allowed)
Military Press - 145 for 2 reps
Push Press - 220 for 1 rep (haven't worked on this in a while)
Weighted Chin up - BW plus 80 pounds for 3 reps
Weighted Pull up - BW plus 75 pounds for 1 rep
Front Squat - 225 for 3 reps
Deadlift - 245 for 5 reps (this lift sucks because I am just now working on going heavy again, this particular lift was sumo style)
Clean and Jerk - 205 for 1 rep (but I've cleaned 215)
Snatch - 135 (I rarely work on this lift)
50 Pullups and 100 pushups in 9:25 (nice little upper body bodyweight test)

First Blog Post

Myself in the midst of a backyard kettlebell workout

This blog is first and foremost for myself, to track my progress and training.  Anyone else who wants to do the same is more than welcome, hopefully I can make weekly updates.