Friday, September 30, 2016
Oracle Gym
12:00 PM
Warm Up
5 minute row, 30-20-30
OH Walking Lunges
Used short Olympic Bar for these. I did 10 sets of 6 steps, starting with 25#, then 45#. I tried 65# for one round, but felt really wonky. Putting on the knee sleeves helped. I was more comfortable in Nano's than Olympic shoes.
I felt relatively stable in the OH position, but am a far cry from doing 25 feet at 95#. This is my goal as redemption for 16.1.
Metcon
10 rounds for time of:
3 K2E
5 push-ups
I finished this in around 8 minutes. The first 2 rounds I did 5 knees to elbows, but that dropped off quick.
No mobility
45 minutes total workout.
Pages
- Home
- About Me
- 2024 Competition Calendar
- What's in the Bag? 2.0
- Barbells & Collars
- Weight Plates
- Dumbbells
- Vintage Equipment
- Memes
- Home Gym 1.0
- Home Gym 2.1
- Home Gym 2.2
- Home Gym 3.0.1 - Powerlifting
- Home Gym 3.0.2 - Functional Fitness
- Home Gym 3.0.3 - Functional Fitness
- Home Gym 3.0.4 - Functional Fitness
- Home Gym 3.1.2 - Powerlifting
- Home Gym 3.1.3 - Powerlifting
- Grip Training Equipment
Intro
Eat Real Food, Not Too Much, Mostly Plants
Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe
Friday, September 30, 2016
Thursday, September 29, 2016
Hand Armor Liquid Chalk
As I have made the transition away from the CrossFit box, I miss chalk. I finally decided to give liquid chalk a try and I was very impressed.
After warming up, I dropped about a nickel sized round onto my hand and rubbed it into both my hands. The alcohol base quickly evaporated and I was left with a pretty good grip for 4 warm up sets and 5 work sets on deadlift. After finishing the rest of my workout, the stuff rinsed off easily with soap and water.
If you decide to give the product a try, use my affiliate link/code and I get a small kickback.
http://www.handarmorchalk.com?afmc=1l
Deadlifts
Thursday, September 29, 2016
Oracle Gym
11:20 AM
Warm Up
5 minute row, air squats, pass throughs, OH squat with PVC, inch worms with push-up, up dog and down dog
Deadlift
Warm up with 45#, 135#, 155# and 185#
5x5 @200# E3OM
Handstand Push-ups
Warmed up with bear crawl, wall walk up and holds. Then I grabbed a yoga block and tried doing some handstand push-ups. Yoga blocks are 9" x 6" x 4". I started with the tall orientation and was able to do a push-up. I then went to the medium orientation and did 1 + 2 + 2 reps. Finally I tried the lowest orientation and could lower and hold, but not press up. Still a very big win for me.
I finished with a teeter, tripod to planks and bridges.
Wednesday, September 28, 2016
Run
Wednesday, September 28, 2016
Oracle Gym
11:45 AM
Run
3.34 miles (34:19, 10:16 minutes/mile)
Finished with body weight exercises
8 pull-ups
8 air squats
6 push-ups
2 pull-ups
8 air squats
7 push-ups
2 pull-ups
8 air squats
8 push-ups
Oracle Gym
11:45 AM
Run
3.34 miles (34:19, 10:16 minutes/mile)
Finished with body weight exercises
8 pull-ups
8 air squats
6 push-ups
2 pull-ups
8 air squats
7 push-ups
2 pull-ups
8 air squats
8 push-ups
Tuesday, September 27, 2016
Olympic Weightlifting
Tuesday, September 27, 2016
Coach Jonathon
1:30 PM
Warm Up
Foam rolling, arm circles, torso twists, reach between legs and raise over head, hip circles
Deadlift
10-8-6-4
I did 135#, 155#, 175#, 185# as I plan on lifting heavy tomorrow.
Hang Power Clean
5-5-5-5-5
I did 95#, 105#, 115#, 120#, 120#
Extension looked good, but my butt needs to go further back. Jonathon recommending working on glute activation exercises like clam shells.
Coach Jonathon
1:30 PM
Warm Up
Foam rolling, arm circles, torso twists, reach between legs and raise over head, hip circles
Deadlift
10-8-6-4
I did 135#, 155#, 175#, 185# as I plan on lifting heavy tomorrow.
Hang Power Clean
5-5-5-5-5
I did 95#, 105#, 115#, 120#, 120#
Extension looked good, but my butt needs to go further back. Jonathon recommending working on glute activation exercises like clam shells.
Monday, September 26, 2016
Metcon
Monday, September 26, 2016
Oracle Gym
12:15 PM
Warm Up
5 minute row (1100m, 64 calories), foam rolling
Jump Rope (15 min)
drills, singles, doubles - 13 unbroken
WOD
12 Rounds for time of
3 Dips
7 Ab-mat Sit-ups
Good workout. Finished in 8:21. I was originally planning for 10 rounds, then considered a 12 minute AMRAP before settling on 12 rounds.
cool down with some down dog, up dog
45 minutes total workout
Oracle Gym
12:15 PM
Warm Up
5 minute row (1100m, 64 calories), foam rolling
Jump Rope (15 min)
drills, singles, doubles - 13 unbroken
WOD
12 Rounds for time of
3 Dips
7 Ab-mat Sit-ups
Good workout. Finished in 8:21. I was originally planning for 10 rounds, then considered a 12 minute AMRAP before settling on 12 rounds.
cool down with some down dog, up dog
45 minutes total workout
Deadlift
Sunday, September 25, 2016
Aspire Fitness
8:00 AM
Warm Up
5 minute row, air squats, inchworm, down dog, up dog, good mornings
Deadlift
Build up with 45#, 135#, 155#, 185#, 205#
E3OM
3x215#
2x225#
2x2x2x235#
Pull-ups
Warm up shoulders with hangs, kip swings
1-2-3-4-3-2-1 Strict pull-ups
No cool down
Signed $10 down $10 per month membership with Brittney
Aspire Fitness is a pretty good gym - lots of free weights, the right machines, cardio equipment, squat racks, incline, decline, flat benches, rig with rings/TRX and pull-up bars, 700# of bumper plates, descent barbells (deadlift style without center knurl) and the creme dela creme 60 yard sled push/pull turf. They also have on demand classes and a theater cardio room. Very clean and good extra amenities like child care, tanning and massage chairs.
Aspire Fitness
8:00 AM
Warm Up
5 minute row, air squats, inchworm, down dog, up dog, good mornings
Deadlift
Build up with 45#, 135#, 155#, 185#, 205#
E3OM
3x215#
2x225#
2x2x2x235#
Pull-ups
Warm up shoulders with hangs, kip swings
1-2-3-4-3-2-1 Strict pull-ups
No cool down
Signed $10 down $10 per month membership with Brittney
Aspire Fitness is a pretty good gym - lots of free weights, the right machines, cardio equipment, squat racks, incline, decline, flat benches, rig with rings/TRX and pull-up bars, 700# of bumper plates, descent barbells (deadlift style without center knurl) and the creme dela creme 60 yard sled push/pull turf. They also have on demand classes and a theater cardio room. Very clean and good extra amenities like child care, tanning and massage chairs.
Box Jumps
Saturday, September 24, 2016
Garage Gym
8:55 AM
Warm Up
1/3 mile run in park
Jump Rope (15 min)
Single, drills, double attempts
17 doubles unbroken, PR!
Handstand Push Up Progression (15 min)
Pass throughs, air squats, OH squats with PVC - 10-10-10
Teeters, handstand holds, lower/raise to 2 pillows, lower to 1 pillow
Forward roll, hollow body hold, Superman, bridge attempts, candlestick to pancake
Box Jumps
10 to 20"
8-6-6-4-4 to 24"
KB Swings
15-12-9 with 35#
5 with 53#
GHD Sit-ups
5-2 (right psoas felt tight)
1 hour total workout
Garage Gym
8:55 AM
Warm Up
1/3 mile run in park
Jump Rope (15 min)
Single, drills, double attempts
17 doubles unbroken, PR!
Handstand Push Up Progression (15 min)
Pass throughs, air squats, OH squats with PVC - 10-10-10
Teeters, handstand holds, lower/raise to 2 pillows, lower to 1 pillow
Forward roll, hollow body hold, Superman, bridge attempts, candlestick to pancake
Box Jumps
10 to 20"
8-6-6-4-4 to 24"
KB Swings
15-12-9 with 35#
5 with 53#
GHD Sit-ups
5-2 (right psoas felt tight)
1 hour total workout
Friday, September 23, 2016
Run
Friday, September 23, 2016
Oracle Gym
11:45 AM
Warm Up
Calf smash, piriformis, foam roll posterior chain. Lunge and stretch out hips and ankles
Run
3.33 miles (35:22, 10:37 min/mile)
Felt really good, wore calf sleeves and settled into good tempo on miles 2 & 3.
Finish with mobility
Stiff leg deadlifts to open hamstrings, couch stretch, calf raise machine
Oracle Gym
11:45 AM
Warm Up
Calf smash, piriformis, foam roll posterior chain. Lunge and stretch out hips and ankles
Run
3.33 miles (35:22, 10:37 min/mile)
Felt really good, wore calf sleeves and settled into good tempo on miles 2 & 3.
Finish with mobility
Stiff leg deadlifts to open hamstrings, couch stretch, calf raise machine
Thursday, September 22, 2016
Front Squat
Thursday, September 22, 2016
Oracle Gym
11:45 AM
Warm Up (15 min)
5 minute row (1050 yards, 60 calories), 20-20-20 (air squat, pass throughs, OH squat), Sampson Stretches, up and over the fence (forwards/backwards), single leg touches
Front Squat (25 min)
Start with wrist mobility, forearm, triceps, lat smash
Warm up with 45#, 65#, 95#, 115#
5x3 E3OM
135#
135#
140#
145#
150#
Single Leg Squats to bench (15 min)
2 sets of 5 reps each leg
Discussed deadlift, mobility at length with Nicole
Handstand Push-up Progression (25 min)
Teeter - Start in tripod, rock back - This was really tough as weight must move from your head to your hands and then end on feet. I did 8 reps.
Kick Pause Press - Start in tripod, keep head on ground, kick feet to plank and finish with push up. This was a little easier, I did 2 reps.
1 Wall Walk-Up and hold
Kick up to Handstand - I did about 8 of these and on the last several reps I tried lowering to yoga blocks. With block on end and 2 blocks stacked on each other, I could do an inverted push-up. With 1 block at lowest setting, I could lower to block, but would then fail to push-up.
Oracle Gym
11:45 AM
Warm Up (15 min)
5 minute row (1050 yards, 60 calories), 20-20-20 (air squat, pass throughs, OH squat), Sampson Stretches, up and over the fence (forwards/backwards), single leg touches
Front Squat (25 min)
Start with wrist mobility, forearm, triceps, lat smash
Warm up with 45#, 65#, 95#, 115#
5x3 E3OM
135#
135#
140#
145#
150#
Single Leg Squats to bench (15 min)
2 sets of 5 reps each leg
Discussed deadlift, mobility at length with Nicole
Handstand Push-up Progression (25 min)
Teeter - Start in tripod, rock back - This was really tough as weight must move from your head to your hands and then end on feet. I did 8 reps.
Kick Pause Press - Start in tripod, keep head on ground, kick feet to plank and finish with push up. This was a little easier, I did 2 reps.
1 Wall Walk-Up and hold
Kick up to Handstand - I did about 8 of these and on the last several reps I tried lowering to yoga blocks. With block on end and 2 blocks stacked on each other, I could do an inverted push-up. With 1 block at lowest setting, I could lower to block, but would then fail to push-up.
Wednesday, September 21, 2016
Deadlift Week 2
Wednesday, September 21, 2016
Fit@Oracle
11:40 AM
Warm Up (15 min)
5:00 min row, 1078 meters, average watts around 127.
Downward dog, upward dog, inchworm (straight legs), side lunge, over the fence forwards and backwards, single leg pivots
Dead Lift (30 min)
Warm Up
10x45#
8x95#
6x135#
3x155#
3x175#
5 set of 5 reps at 190# E3OM
This felt pretty good. I had Nicole check my form and she reinforced stable shoulders, upper thoracic and weight in the heels. I am still loving the new TR lites.
Jump Rope (15 min)
15 minutes of drills, single unders, double under attempts
Finished with 10 knees to feet. I tried it with my hands behind my head, but missed. I still need to work on hip mobility. This took about 5 minutes. No cool down.
Fit@Oracle
11:40 AM
Warm Up (15 min)
5:00 min row, 1078 meters, average watts around 127.
Downward dog, upward dog, inchworm (straight legs), side lunge, over the fence forwards and backwards, single leg pivots
Dead Lift (30 min)
Warm Up
10x45#
8x95#
6x135#
3x155#
3x175#
5 set of 5 reps at 190# E3OM
This felt pretty good. I had Nicole check my form and she reinforced stable shoulders, upper thoracic and weight in the heels. I am still loving the new TR lites.
Jump Rope (15 min)
15 minutes of drills, single unders, double under attempts
Finished with 10 knees to feet. I tried it with my hands behind my head, but missed. I still need to work on hip mobility. This took about 5 minutes. No cool down.
Weightlifting Efficiency
I was listening to a discussion with Barbell Shrugged interviewing Justin Thacker of The L.A.B. Gym in St. Louis. Justin has created a gym with breakouts for weightlifting, CrossFit, personal training, monostructural training and strongman training.
One thing that struck me is that for the majority of athletes, Justin recommended specific training. Accessory movements aside from those to prevent muscle imbalances should be reserved for intermediate and advanced athletes.
For example if I want to clean & jerk, I should clean & jerk. Bands, pulling from blocks, hang cleans, power cleans will not provide the same stimulus as doing the full movement.
Another point that struck me was Justin's efficiency guidelines:
Front Squat = 85% of Back Squat
Clean = 90% of Front Squat
Snatch = 78%-82% of Clean & Jerk
While these are rough guidelines and athletes may or may not fall into them, it did provide a good reference for me. Justin further clarified that Deadlift will often be all over the place and not correlate with weightlifting or squats.
Finally Justin alluded to his super secret programming spreadsheet code named "Megatron." This little gem is slowly accumulating data to develop customized programming, progression and peaking schedule. For example, based on the weights you are hitting and success rates, he can predict what you should be doing down the road.
One thing that struck me is that for the majority of athletes, Justin recommended specific training. Accessory movements aside from those to prevent muscle imbalances should be reserved for intermediate and advanced athletes.
For example if I want to clean & jerk, I should clean & jerk. Bands, pulling from blocks, hang cleans, power cleans will not provide the same stimulus as doing the full movement.
Another point that struck me was Justin's efficiency guidelines:
Front Squat = 85% of Back Squat
Clean = 90% of Front Squat
Snatch = 78%-82% of Clean & Jerk
While these are rough guidelines and athletes may or may not fall into them, it did provide a good reference for me. Justin further clarified that Deadlift will often be all over the place and not correlate with weightlifting or squats.
Finally Justin alluded to his super secret programming spreadsheet code named "Megatron." This little gem is slowly accumulating data to develop customized programming, progression and peaking schedule. For example, based on the weights you are hitting and success rates, he can predict what you should be doing down the road.
Tuesday, September 20, 2016
Pendlay Rows
Tuesday, September 20, 2016
Coach Jonathon
1:30 PM
Warm Up
Got there early for body composition screening (19.9%, I think she measured low). Did some foam rolling and pointed toes lunges. I could not do toe in the air lunges.
Bench Press
10-8-6-4
Having just benched yesterday, I was a little leery, but still managed 95#, 135#, 145#, 155#
Pendlay Rows
10-8-6-4
Jonathon coached this with a little knee drive and did not emphasize the flat back. The movement could best be described as a cheater upper back row. I set up from the floor and did explode it into my sternum. I did sets at 95#, 115#, 135# and 155#
Finished with some handstand technique work that went really poorly.
Coach Jonathon
1:30 PM
Warm Up
Got there early for body composition screening (19.9%, I think she measured low). Did some foam rolling and pointed toes lunges. I could not do toe in the air lunges.
Bench Press
10-8-6-4
Having just benched yesterday, I was a little leery, but still managed 95#, 135#, 145#, 155#
Pendlay Rows
10-8-6-4
Jonathon coached this with a little knee drive and did not emphasize the flat back. The movement could best be described as a cheater upper back row. I set up from the floor and did explode it into my sternum. I did sets at 95#, 115#, 135# and 155#
Finished with some handstand technique work that went really poorly.
Monday, September 19, 2016
Bench Press
Monday, September 19, 2016
Oracle Gym
12:20 PM
Warm Up
Foam roller, 1000m row
Bench Press
8x95#
8x115#
5x135#
2x155#
2x165#
Burpees
10x5 EMOM
Took about 25 seconds to do 5 burpees and then had a 35 second rest. Still very winded, but kept much better form than usual.
50 minute total workout time
Oracle Gym
12:20 PM
Warm Up
Foam roller, 1000m row
Bench Press
8x95#
8x115#
5x135#
2x155#
2x165#
Burpees
10x5 EMOM
Took about 25 seconds to do 5 burpees and then had a 35 second rest. Still very winded, but kept much better form than usual.
50 minute total workout time
DeadLift
Sunday, September 18, 2016
24 Hour Fitness
9:15 AM
Warm Up
8 laps on track, foam roller, good mornings, airs squats, pass throughs, Romanian Dead Lifts with bar and 95#
Dead Lift
WU 5x95#, 5x145#, 3x185#
Work Sets
3x215#
2x225#
1x1x1x235#
Shoulder to Overhead Strict Press
8x45#
6x65#
5x85#
4x95#
3x105#
40 minutes total workout
24 Hour Fitness
9:15 AM
Warm Up
8 laps on track, foam roller, good mornings, airs squats, pass throughs, Romanian Dead Lifts with bar and 95#
Dead Lift
WU 5x95#, 5x145#, 3x185#
Work Sets
3x215#
2x225#
1x1x1x235#
Shoulder to Overhead Strict Press
8x45#
6x65#
5x85#
4x95#
3x105#
40 minutes total workout
Back Squat
Saturday, September 17, 2016
Classic Barbell (Alec)
8:30 AM
Warm Up
Air Squats, Pass throughs, OH Squats with PVC
Back Squat
WU with 45#, 95#
5x135#
5x155#
3x175#
3x185#
3x185#
Bulgarian Split Squat
8xBW
8xBW+20#
8xBW+20#
Bench Press
WU with 45#, 95#
5x135#
5x145#
5x145#
Pull-ups
5 unbroken
4 unbroken
singles and doubles to 20 total
40 minute total workout
Classic Barbell (Alec)
8:30 AM
Warm Up
Air Squats, Pass throughs, OH Squats with PVC
Back Squat
WU with 45#, 95#
5x135#
5x155#
3x175#
3x185#
3x185#
Bulgarian Split Squat
8xBW
8xBW+20#
8xBW+20#
Bench Press
WU with 45#, 95#
5x135#
5x145#
5x145#
Pull-ups
5 unbroken
4 unbroken
singles and doubles to 20 total
40 minute total workout
Wednesday, September 14, 2016
Surovetsky (Surovekskey) Deadlift
Wednesday, September 14, 2016
Oracle Gym
11:45 AM
Warm Up
Sampson stretches, 30-20-30, Good mornings/jump rope couplet
Deadlift
Warm up with 45#, 95#, 135# then
5x5@185# E3OM
This felt pretty good and is designed based on 70% of my 275# 1RM
Thrusters
Warm up with 45#, 65#, 95# (95# was too heavy)
5x5@75#
This felt pretty good. I was most focused on hip extension and resting at the top of the movement.
Finished with mobility - wall squat, couch stretch
Surovetsky (Surovekskey) Deadlift Program
I am starting a deadlift cycle and based on a quick Google search, I feel comfortable with the 9 week Surovekskey program. It is designed for deadlifting 2X/week, and for a given rep cycle sets loads based on your 1RM prior to starting. I have put up 315# before, but opted to start with a more recent max of 275#.
Oracle Gym
11:45 AM
Warm Up
Sampson stretches, 30-20-30, Good mornings/jump rope couplet
Deadlift
Warm up with 45#, 95#, 135# then
5x5@185# E3OM
This felt pretty good and is designed based on 70% of my 275# 1RM
Thrusters
Warm up with 45#, 65#, 95# (95# was too heavy)
5x5@75#
This felt pretty good. I was most focused on hip extension and resting at the top of the movement.
Finished with mobility - wall squat, couch stretch
Surovetsky (Surovekskey) Deadlift Program
I am starting a deadlift cycle and based on a quick Google search, I feel comfortable with the 9 week Surovekskey program. It is designed for deadlifting 2X/week, and for a given rep cycle sets loads based on your 1RM prior to starting. I have put up 315# before, but opted to start with a more recent max of 275#.
Tuesday, September 13, 2016
Cleans - Jerks
Tuesday, September 13, 2016
Coach Jonathon
(1:30 PM) with Sameer, Geoff, and Fabby
Warm Up
Foam rolling pass throughs, air squats, arm circles, arm twists, side lunges, squat manipulating knees
Clean
5-4-3-2-1
I warmed up with the bar and then did sets at 95#, 105#, 115#, 125# and 135#. These felt good. I want to focus on hip extension followed by pulling.
Jerk
3-3-2-1
I jumped right in doing sets at 75#, 95#, 105# and 115#. These felt lousy and I kept hearing the queue to get the back toe in. My back toe was flaring out which was opening my hips. With heavier weight, this could have been ugly.
As there were 4 of us using the same bar, this took the full hour. After class I spent 30 minutes doing some of the stuff we missed from the
4 rounds of
10 pike to tuck sit-ups
10 Alt Russian Twists
10 Wall Squat
10 Alt dumbbell snatch
Instead I did 5 rounds of handstand kick-ups/holds and 3 rounds of 10 wall squats.
I followed this with
Alt DB Snatch
6@25#
6@35#
6@40#
4@45#
4@50#
These felt great, but I worry that my lats will feel it tomorrow.
Coach Jonathon
(1:30 PM) with Sameer, Geoff, and Fabby
Warm Up
Foam rolling pass throughs, air squats, arm circles, arm twists, side lunges, squat manipulating knees
Clean
5-4-3-2-1
I warmed up with the bar and then did sets at 95#, 105#, 115#, 125# and 135#. These felt good. I want to focus on hip extension followed by pulling.
Jerk
3-3-2-1
I jumped right in doing sets at 75#, 95#, 105# and 115#. These felt lousy and I kept hearing the queue to get the back toe in. My back toe was flaring out which was opening my hips. With heavier weight, this could have been ugly.
As there were 4 of us using the same bar, this took the full hour. After class I spent 30 minutes doing some of the stuff we missed from the
4 rounds of
10 pike to tuck sit-ups
10 Alt Russian Twists
10 Wall Squat
10 Alt dumbbell snatch
Instead I did 5 rounds of handstand kick-ups/holds and 3 rounds of 10 wall squats.
I followed this with
Alt DB Snatch
6@25#
6@35#
6@40#
4@45#
4@50#
These felt great, but I worry that my lats will feel it tomorrow.
Monday, September 12, 2016
Wall Ball Shots
Sunday, September 11, 2016
24 Hour Fitness
(8:05 AM)
Warm Up
13 laps on track (1 mile), foam roller
30-20-30 (only did 20 OH Squats with PVC)
Wall Ball Shots
Warm up with 12#, 16#, 20#, focus on good squat, hip extension, elbows in
100 wall ball shots (12#, 10')
T2B Progression (10 minutes)
Kip Swings, Knees Up, Knees to Chest, Flick Feet (I was not touching the bar, but it felt right)
24 Hour Fitness
(8:05 AM)
Warm Up
13 laps on track (1 mile), foam roller
30-20-30 (only did 20 OH Squats with PVC)
Wall Ball Shots
Warm up with 12#, 16#, 20#, focus on good squat, hip extension, elbows in
100 wall ball shots (12#, 10')
T2B Progression (10 minutes)
Kip Swings, Knees Up, Knees to Chest, Flick Feet (I was not touching the bar, but it felt right)
Hang Power Clean
Saturday, September 10, 2016
24 Hour Fitness
(7:45 AM)
Warm Up
4 laps on track, 5 inch worms with push-up, up dog, down dog.
Burpees
30 for quality (hands on ground, lower smooth, extend chest upwards, pop hips, raise torso and jump)
Box Jumps
30 for quality
Box Jump Offs
30 as prep for back flip progression
Hand Stand Kick-ups Holds
I tried lowering a couple of times, but only made it part way.
Held one for 25 seconds. PR!!
Hang Power Clean
Warm up with 45#, 65# and 85#
2x95# with Front Squat
2x105# with Front Squat
2x115# with Front Squat
1x125#
1x135#
1x145# - Failed
1x145#
24 Hour Fitness
(7:45 AM)
Warm Up
4 laps on track, 5 inch worms with push-up, up dog, down dog.
Burpees
30 for quality (hands on ground, lower smooth, extend chest upwards, pop hips, raise torso and jump)
Box Jumps
30 for quality
Box Jump Offs
30 as prep for back flip progression
Hand Stand Kick-ups Holds
I tried lowering a couple of times, but only made it part way.
Held one for 25 seconds. PR!!
Hang Power Clean
Warm up with 45#, 65# and 85#
2x95# with Front Squat
2x105# with Front Squat
2x115# with Front Squat
1x125#
1x135#
1x145# - Failed
1x145#
Friday, September 9, 2016
Front Squat
Friday, September 9, 2016
Oracle Gym
11:45 AM
Warm Up
4 rounds of Jump Rope, Plank, Lunge (step back), Sit-ups. Done Tabata style 0:20/0:10
10 minute AMRAP of Arm Bar, Turkish Get-Up, Windmill. Done with a 20#KB
Front Squat
Warm up with 45# and 65# then
5x5 E3M
I used 95#, 115#, 125#, 135# and 135#. These were heavy. I wore my lifting shoes for all sets and put a belt on for the last 2 sets. My core felt stable, but I was dropping my elbows.
WOD
100 Double Under/attempts
25 T2B
50 Box Jump Overs (~13 inch box, platform with 5 risers)
I strung a few of the double unders together, but it was a lot of single attempts. The Toes to Bar was not kipping, but I would do several before getting off the bar. The Box Jump Overs were too low, but I was uncomfortable stacking the risers much higher. Still a good workout. I finished in a little over 15 minutes.
Finished with 5 minutes on the foam roller.
Oracle Gym
11:45 AM
Warm Up
4 rounds of Jump Rope, Plank, Lunge (step back), Sit-ups. Done Tabata style 0:20/0:10
10 minute AMRAP of Arm Bar, Turkish Get-Up, Windmill. Done with a 20#KB
Front Squat
Warm up with 45# and 65# then
5x5 E3M
I used 95#, 115#, 125#, 135# and 135#. These were heavy. I wore my lifting shoes for all sets and put a belt on for the last 2 sets. My core felt stable, but I was dropping my elbows.
WOD
100 Double Under/attempts
25 T2B
50 Box Jump Overs (~13 inch box, platform with 5 risers)
I strung a few of the double unders together, but it was a lot of single attempts. The Toes to Bar was not kipping, but I would do several before getting off the bar. The Box Jump Overs were too low, but I was uncomfortable stacking the risers much higher. Still a good workout. I finished in a little over 15 minutes.
Finished with 5 minutes on the foam roller.
Thursday, September 8, 2016
Deadlift
Thursday, September 8th, 2016
Oracle Gym
12:00 PM
Run
3.34 miles (37:15, 11:10 min/mile pace)
Dips
10x3 reps warming up with air squats and good mornings between sets
Deadlift
5x10 E3OM
I used 135# and this was surprisingly tough. I did all the sets unbroken touch and go. Even with the hook grip, hold the bar for the 45 second sets was not trivial. I definitely need to spend more time on this. I felt good about set up and torso stability.
Finished with mobility - Squat against wall and couch stretch
Oracle Gym
12:00 PM
Run
3.34 miles (37:15, 11:10 min/mile pace)
Dips
10x3 reps warming up with air squats and good mornings between sets
Deadlift
5x10 E3OM
I used 135# and this was surprisingly tough. I did all the sets unbroken touch and go. Even with the hook grip, hold the bar for the 45 second sets was not trivial. I definitely need to spend more time on this. I felt good about set up and torso stability.
Finished with mobility - Squat against wall and couch stretch
Wednesday, September 7, 2016
Overhead Press
Wednesday, September 7, 2016
Oracle Gym
11:45 AM
Warm Up
2 rounds of lunge, bear crawl, crab walk and inch worm for 20 feet each
Quadruped hold, 3x handstand hold followed by hollow body hold
WOD
3 Rounds for time of:
20 Goblet Squat (25#)
20 KB Swing (25#)
20 KB Snatch (25#, alternating arms)
This was harder than I expected and I never felt comfortable with my snatch motion. I finished in 13:30.
Overhead Press
5x3 E3OM
I warmed up with 45# and 65# and did sets at 85#, 95#, 105#, 115# and 115#. This was really tough and my last set was pretty sloppy. Although I could get set, my back would arch during the heavy reps.
Oracle Gym
11:45 AM
Warm Up
2 rounds of lunge, bear crawl, crab walk and inch worm for 20 feet each
Quadruped hold, 3x handstand hold followed by hollow body hold
WOD
3 Rounds for time of:
20 Goblet Squat (25#)
20 KB Swing (25#)
20 KB Snatch (25#, alternating arms)
This was harder than I expected and I never felt comfortable with my snatch motion. I finished in 13:30.
Overhead Press
5x3 E3OM
I warmed up with 45# and 65# and did sets at 85#, 95#, 105#, 115# and 115#. This was really tough and my last set was pretty sloppy. Although I could get set, my back would arch during the heavy reps.
OH Squat
Saturday, September 3, 2016
24 Hour Fitness
7:50 AM
Warm Up (25 min)
4 laps on track, foam roller, banded stretches, 30/20/30
OH Squat
5-5-5-3-5-2-2 with 45# bar, paused at bottom on sets of 2
Pull-ups
10 singles
Jump Rope (15 min)
Singles and Doubles
24 Hour Fitness
7:50 AM
Warm Up (25 min)
4 laps on track, foam roller, banded stretches, 30/20/30
OH Squat
5-5-5-3-5-2-2 with 45# bar, paused at bottom on sets of 2
Pull-ups
10 singles
Jump Rope (15 min)
Singles and Doubles
Friday, September 2, 2016
Run
Friday, September 2, 2016
Oracle Gym
12:00 PM
Run
3.34 miles, 35:09, (10:32 min/mile)
Handstand Technique (15 min)
Warm up with bear crawl forward/backward
Headstand
4 rounds
- 1 wall walk-up
- 1 handstand kick-up/hold
Oracle Gym
12:00 PM
Run
3.34 miles, 35:09, (10:32 min/mile)
Handstand Technique (15 min)
Warm up with bear crawl forward/backward
Headstand
4 rounds
- 1 wall walk-up
- 1 handstand kick-up/hold
Thursday, September 1, 2016
Bench Press
Thursday, September 1, 2016
Oracle Gym
12:00 PM
Warm Up (30 min)
500m row
30-20-30 Air Squat-Pass Throughs-OH Squat with PVC
AMRAP 10 minutes of Arm Bar, Turkish Get Up, Windmill
This was a really good warm up and my shoulders and core felt ready to go. I used a 20# KB and would do the windmill before lowering from the Turkish Get Up
1000m row (since the bench was in use)
Bench Press
10x3 EMOM
I used 135# for this and focused on elbows in good form
Finished with 100 Ab Mat sit-ups
Oracle Gym
12:00 PM
Warm Up (30 min)
500m row
30-20-30 Air Squat-Pass Throughs-OH Squat with PVC
AMRAP 10 minutes of Arm Bar, Turkish Get Up, Windmill
This was a really good warm up and my shoulders and core felt ready to go. I used a 20# KB and would do the windmill before lowering from the Turkish Get Up
1000m row (since the bench was in use)
Bench Press
10x3 EMOM
I used 135# for this and focused on elbows in good form
Finished with 100 Ab Mat sit-ups
Subscribe to:
Posts (Atom)