Varied Movements

1 min each of:
left and right arm softball throws and catches
L-sit
kettlebell swing 70#
lateral tire hopping
10# medbell side toss

3 rounds

I didn't count reps. just worked hard the whole time.

Widowmaker and Squat cleans

185#
20 reps in 2:10

Could have warmed up better.


Squat clean and split jerk.
185
195 squat clean was easy failed on the jerk. Shoulder was sliding around. x2

Squat clean.
195
205
215
225 fail
225

Repeat WOD SSST

I tried the SSST again today. I forgot the official rules of the test...I did set it down a few times and my finishing position could have been more overhead. The kettlebell always moved around away from the swing position and to the supported position on the back of the wrist but didn't stay there for very long at all.

I don't understand how people can get 300 with a 32kg bell! My 16kg was light, so it allowed me to get a bit sloppy with the movement. I am ready for a 32kg snatch test.

4/21/10 253 Reps
3/16/10 179 Reps

Modified Barbara

5 rounds of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

15:30

I still hate sit-ups.

DT

6:43 @ 95#

I am going to bump it to 105# or 115# next week.

and 50-65# thrusters in 2:53.


Who says there is not enough time for a (good) workout.

Work.

Yesterday I put my training into action. I worked for my building owner pulling up 3000 square feet of glued carpet. It was quite the workload. I am all about getting it done. I worked hard and fast. Pulled all that carpet in an hour. It felt like tire drags to me!

Today I ran 2 miles in 7:14. I surprised myself. Running makes me just want to sleep!

I plan to pick up some heavy stuff today.

135# Shoulder Press 3-3-3-3-3-3-3

KB complex-1 pood (16kg or 35#)

3 rounds right and left hand alternating:

10 DL
10 CL
10 SQ
10 Snatch with lower instead of swing snatch

240 reps @ 7:25

Pretty much at full speed the whole time. Should have made longer sets or done more rounds or just went amrap in 20 min. Time to "get comfortable with being uncomfortable."

Standing Broad Jump

102.75 inches. (8 feet 6.75 inches) I want 9 feet.

Angie

Angie-23:37
I hate sit-ups.

Time for conditioning.

DT @ 95#'s of weakness.

12 DL
9 Hang Power Clean
6 Push Jerk

5 rounds in 8:12




For the next four+ weeks I am going to follow this...hopefully.

3 days on
1 day off (but still doing my warm-up)
2 days on
1 day off

1-Heavy Barbell complex (deadlift, squat clean, push jerk emphasis)
2-High intensity calisthenics ~20-30 min (variations of: sit-ups, pull-ups, push-ups, body weight row, lunges and back extension)
3-Kettlebell complex (swing clean, snatch, deadlift, squat and lunge)
4-off
5-Heavy Stuff 2-6 reps (Deadlift, Squat, Shoulder Press, Bent Row)
6-High skill gymnastics (rope climb, handstand push-ups, single-leg squats, ring work) and/or Benchmark WOD (the girls)
7-off

I am going to do my mobility/flexibility warm-up Monday-Saturday and do whatever movements work requires such as running, leading stretches, demonstrating etc.

Currently the heaviest I have been in my life tipping the scale at 156# (clothed).

Soar as hell from Tuesday! I took Wednesday off. Thursday consisted of a some deadlifts throughout the day...no formal workout. 95# to 235#.

I lead about 40 minutes of PT.

I plan to pick up some heavy stuff today. I like that feeling. My drive to do conditioning is minimal.

This blows my mind!

Thursday 100408

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Jason Khalipa 6:16.

Maybe 95#'s is a good start for me! Kinda makes me want to throw up regardless of the weight on the bar.

OH Squat and sit, bk ext, pull ups

Overhead Squat
95 x 5
145 x 4
145 x 3
145 x 5
145 x 5
145 x 4

3 rounds for time:
20 GHD sit-ups
20 back extensions
20 pull-ups

9:24
~100 yard sprints 2 x @ 50%, 60, 70, 80, 90, 100%

New equipment.

Today I got a free barbell, 160#'s of weights and bench. I couldn't pass up the cost of it. I have not benched in a long time. It felt pretty good to get under the bar last week. Now surprise I have an actual bench instead of stacking plyo boxes next to each other!

Powerlifter techniques really help get a full body contraction. I did a few lockouts once I got the bar. Good old isometrics!

Dominik has challenged me to duel :

For time:

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post time to comments.

I am a bit concerned with my conditioning. I haven't really done any of it the whole month of March. My strength is up and hopefully my strength carries me through. It has been a while since I have last practiced muscle-ups.

18:15

The Mighty Barbell

The Mighty Barbell

Front Squat and Widow Maker

Front Squats:
12 @ 95#
5 @ 175#
3 @ 195#
2 @ 215#
Fail @ 235#
1 Power Clean @ 175#
5 @ 175#

Back Squat Widow Maker:
20 @ 175# (2:20)

Rest Day

I was all pumped to rest today. Of course I didn't rest. I jumped in on a round of a circuit consisting of 1 min stations, 30s rest (35# KB goblet squat, jumping pull-ups, 95# hex DL, 65# shoulder press-10 and push presses for the remainder) total of 145 reps.

A bunch of pull-ups too. No idea how many. My hands are wrecked.

I am looking forward to reaching some new PR's. I feel it has been a while. I have to check my records to see what I want to get beast at again. Any suggestions?

Damn. I had a bunch of my PR's in a Facebook Note..now it is missing! That sucks.

Heavy Things

Hex Bar Deadlift singles (high bar position)
1) 275
2) 305
3) 325
4) 345
5) 365
6) 385 with belt (fail)
7) 365
8) 375 (fail)

Beef Cake

Warm up
Bench Press
155 x 10
Hex bent row (thick)
115 x 10

Superset-2 sets
BP 175 x 6
Row 135 x 6
--------------
200 x 1
185 x 1
--------------
185 x 6 (broken set)
165 x 6
--------------
205 x 1 (near death failure)
195 x 1
--------------
165 x 10 (broken set)
125 x 10
-------------
weight vest work:
ab wheel 22 reps
GHD situps 20 reps
20 pull-ups (broken)
---------------
wrestlers bridge
-----------------
I am tired.
I am forcing food.
I weigh a whopping 155lbs.
I need some 'weight gain 4000'.

Leg work.

Back squat (olympic stance)
135# x 10
sled drag and push @80#
185# x 10
sled drag and push @80#
185# x 10
sled drag and push @80#
255# x 1
205# x 10
sled drag and push @80#
205# x 10
sled drag and push @115#
135# x 20

sled work builds determination and makes you cry and bitch.

Jack of all trades - master of all

World Champion Valery Fedorenko, performs 60 reps Jerk with the 60kg/132lb Kettlebell setting a new World Record.





This is really amazing in many different ways (strength, power, stamina, mental toughness, cardio respiratory endurance, balance, accuracy, coordination, and speed) not so much agility or flexibility. However, even with all these elements of fitness, it is very specific to kettlebell lifting. The more time and hard work you put into something, over time you will get better.

I battle with trying to figure out a way to get someone into great shape by limiting the movements that they do. For example, it requires strength and flexibility to overhead squat a load. However I know people who have poor flexibility but can still perform a decent load overhead squat. Instead of just improving on this one movement that requires strength and flexibility, other movements should be implemented. Limiting movements is not the answer. It is continuous progression, or even maintenance of high strength/flexibility movements such as back bends, and windmills that will keep people mobile and healthy.

Barbell Deadlifts
10 @ 135#
6 @ 275#
2 @ 315#
1 @ 315#
5 @285#
1 @ 285#
1 @ 295#
1 @ 305#

Pretty random numbers. I am still finding that having a narrow, or even heels together stance activates my glutes more effectively than having a wider stance. I have not been doing as many sled pulls and pushes as I'd like. Time to do more.

I gotta say, when I was working for the Navy, I had the opportunity to be moving a lot! I took advantage of it much of the time. Even now I have the opportunity to still be doing a lot, but I don't do as much. One thing that I noticed is that volume makes a huge difference! I lifted, I ran, swam occasionally, lead pull-ups workouts, warm-ups, leg and plate PT's. The volume was huge. It wasn't always what I wanted to do, but my body could handle it. The training environment makes a huge difference. I do like to train alone, but I really know the benefits of training as a group or leading a group. I have got to lead from the front!

Week Three of Strength with the SSST

Yesterday I had some fun with some lockout standing presses with assistance from 2 purple ironwoody bands. I was working standing press, push press, and push jerks inside the rack with 155-225# lockouts.

Today:
superset
185# barbell bent row
40# weight vest suspension push-ups
40# parallet push-ups
(4-10-5) x 3

135# barbell bent row
15# weight vest parallet push-ups
15# weight vest suspension push-ups
(12-12-5)

Secret Service Snatch Test

16kg kettlebell - 179 reps

I went into it cautiously, but before I knew it I had three minutes to go. I do know that I got a whole lot more in my final three minutes compared to my initial three. I did the test using the full hang snatch for the upward and downward movements compared to the lowering to the shoulder. My back is fatigued so will opt to use the lowering method next time. Maybe a 24kg when I get one.