Back in the swing of things...

I figured I needed to do something healthy after abusing myself at the Kentucky Derby while sick.


Sprint 200m
Lunge 200m
30 pull-ups
30 push-ups
30 sit-ups

15:50

I wasn't planning on doing the workout but just decided to jump in at the last minute. I also rested between the run and the pull-ups about 2 minutes. Just wanted to do something over nothing.

Jerk Jump Run

9-95# Push Jerk
21-Jump Squat
run .25 mile (slightly longer)

10:15

165#
Front squats and back squats

I am sick. WTF. Injury and sickness are pet peeves of mine. Actually it is pure hatred.

Jail swole

25 push ups
50 squats
25 burpees

4 rounds 18:01

NSCA poundage chart

1RM Calculator

A better RM calculator

Deadlift/Burpee

Shoulder Press
135-145-150-155-160 fail-155(PR)


135# Deadlift/Burpee
21-15-9
3:50

Love the burpee.

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)