Thursday, June 23, 2016
Coach Meriah
(11:00 AM) about 11 of us including Sam, Reva, Brandon, Ben, John and me
Warm Up
800m run followed by dead ball plops, granny tosses, plops, side tosses right, side tosses left, overhead tosses and slams
Sexy Squats (Good morning pivoting into back squat), Overhead Press, Overhead Squats
Strength
Romanian Deadlifts
5x2
Every 3 minutes on the 3 minutes
Romanian Deadlifts are an accessory exercise with the butt kept higher and pushed back more. Legs have a slight bend and flare out as the weight is lowered.
I worked out with Brandon and did 135#, 185#, 185#, 205#, 205#
WOD
4 rounds of
15 Overhead Squats
12 Ball Slams
9 Push ups
Fitness was 75#, <25#, regular push-ups
Rx was 95#, 25#, ring push-ups
As I continue to struggle with my OH Squats, I opted to do the workout at 35#. I used 10# for the slam ball and did ring push-ups. I finished in 9:28 with a pretty steady effort. After the first round I broke the squats into 9/6. I could do unbroken ball slams. For push-ups I went 5/4, 5/4, 4/3/2, and 3/3/3
Finished with mobility, squat against wall.
Thursday, June 23, 2016
Tuesday, June 21, 2016
Bench Press
Tuesday, June 21, 2016
Oracle Gym
(1:00 PM)
1000m Row
50 double under (a lot of singles, best unbroken was 5)
Dips
8@60# assist
8@50# assist
8@40# assist
6@30# assist
4@20# assist
3@10# assist
3 unassisted
7 x 3 T2B
6x Candlestick to Pancake
Bench Press
5@45#
5@95#
5@115#
5@135#
3@155#
2@175#
Jump Rope - 100 Speed Steps (85 seconds, need 60 seconds for 100 club)
Oracle Gym
(1:00 PM)
1000m Row
50 double under (a lot of singles, best unbroken was 5)
Dips
8@60# assist
8@50# assist
8@40# assist
6@30# assist
4@20# assist
3@10# assist
3 unassisted
7 x 3 T2B
6x Candlestick to Pancake
Bench Press
5@45#
5@95#
5@115#
5@135#
3@155#
2@175#
Jump Rope - 100 Speed Steps (85 seconds, need 60 seconds for 100 club)
Friday, June 17, 2016
Dead Lift
Friday, June 17, 2016
Oracle Gym
(12:00 PM)
Row 1000m, including some pick drills
12 Strict Pull-ups - 2, 2 then singles
Dead Lift
5x135#
5x155#
5x185#
2x225#
2x225#
2x225#
Overhead work including head stand, hand stand kick-up attempts, wall walk-ups, L shape with feet against wall and head pushed through arms
Core Work including 3 rounds of 10 crunches & 10 bicycle crunches, hollow body holds, Supermans and plank
Jump rope, drill, double unders. I did a between 50 and 60 double unders including a run of 10.
Oracle Gym
(12:00 PM)
Row 1000m, including some pick drills
12 Strict Pull-ups - 2, 2 then singles
Dead Lift
5x135#
5x155#
5x185#
2x225#
2x225#
2x225#
Overhead work including head stand, hand stand kick-up attempts, wall walk-ups, L shape with feet against wall and head pushed through arms
Core Work including 3 rounds of 10 crunches & 10 bicycle crunches, hollow body holds, Supermans and plank
Jump rope, drill, double unders. I did a between 50 and 60 double unders including a run of 10.
Thursday, June 16, 2016
Jump Rope
Thursday, June 16, 2016
Oracle Gym
(11:50 AM)
Warm Up
1000m Row - 4:39, quality, not speed, Bear crawl forwards/backwards, Crab walk forwards/backwards, tried to kick into a handstand a few times, did a few wall walk ups. I did some double under work and got a new PR of 14 reps unbroken. I was able to do this twice while accumulating a little over 50 DU before starting the workout.
Metcon
Hyperfit USA June, 14, 2016
4 rounds for time of
50 Double Unders
25 Abmat Sit-ups
10 HSPU
I scaled this to
4 rounds
100 jump rope
25 sit-ups
20 push-ups
The jump rope felt pretty good. The middle two rounds were unbroken. The sit-ups were OK, I broke them up 15/10, 10/10/5, 10/10/5 and 13/7/5. My push ups are still week. I went 5/5/4/3/3 on the first round, but by the last round it was 3/3/3/2/2/2/1/1/1/1/1. Overall, I finished in 15:25.
Then I did some foam rolling and another 50 DU. It was much harder to do them after the workout and the most I got unbroken was 5.
Oracle Gym
(11:50 AM)
Warm Up
1000m Row - 4:39, quality, not speed, Bear crawl forwards/backwards, Crab walk forwards/backwards, tried to kick into a handstand a few times, did a few wall walk ups. I did some double under work and got a new PR of 14 reps unbroken. I was able to do this twice while accumulating a little over 50 DU before starting the workout.
Metcon
Hyperfit USA June, 14, 2016
4 rounds for time of
50 Double Unders
25 Abmat Sit-ups
10 HSPU
I scaled this to
4 rounds
100 jump rope
25 sit-ups
20 push-ups
The jump rope felt pretty good. The middle two rounds were unbroken. The sit-ups were OK, I broke them up 15/10, 10/10/5, 10/10/5 and 13/7/5. My push ups are still week. I went 5/5/4/3/3 on the first round, but by the last round it was 3/3/3/2/2/2/1/1/1/1/1. Overall, I finished in 15:25.
Then I did some foam rolling and another 50 DU. It was much harder to do them after the workout and the most I got unbroken was 5.
Tuesday, June 14, 2016
Olympic Weightlifting Class (5)
Tuesday, June 15, 2016
Coach Jonathon
(1:30 PM) 7 of us including Jen, Donna, Fabby, Jeff, Stefan, Sameer and me
Warm Up
Pass throughs, foam rolling, Burgener warm up with PVC (shrug, high pull, muscle snatch, 50% drop, full drop)
Dumbbell Snatch
4 Rounds of 10 Reps (5 each arm) for quality
This felt pretty good, I used 35#, 40#, 45# and 50# for the 4 rounds and then did a couple of reps with a 55# DB as well. I still don't feel comfortable landing in a squat even with a light weight. All of the snatches were power snatches.
Metcon
10 minute AMRAP of 10 Dumbbell Push Presses (35#) and 10 Pike Sit-ups.
I got 5 rounds + 9 reps. After the second round, I was breaking up the presses into sets of 5. The DB were a little awkward to drop back to the shoulders and were not real comfortable to clean either.
Finished with mobility. Thorasic foam rolling and shoulder blades over foam roller with hands extended overhead under barbell.
Coach Jonathon
(1:30 PM) 7 of us including Jen, Donna, Fabby, Jeff, Stefan, Sameer and me
Warm Up
Pass throughs, foam rolling, Burgener warm up with PVC (shrug, high pull, muscle snatch, 50% drop, full drop)
Dumbbell Snatch
4 Rounds of 10 Reps (5 each arm) for quality
This felt pretty good, I used 35#, 40#, 45# and 50# for the 4 rounds and then did a couple of reps with a 55# DB as well. I still don't feel comfortable landing in a squat even with a light weight. All of the snatches were power snatches.
Metcon
10 minute AMRAP of 10 Dumbbell Push Presses (35#) and 10 Pike Sit-ups.
I got 5 rounds + 9 reps. After the second round, I was breaking up the presses into sets of 5. The DB were a little awkward to drop back to the shoulders and were not real comfortable to clean either.
Finished with mobility. Thorasic foam rolling and shoulder blades over foam roller with hands extended overhead under barbell.
Monday, June 13, 2016
Back Squat
Monday, June 13, 2016
Oracle Gym
12:30 PM
Warm Up
1000m Row, focus on technique
Back Squat
5x45#
5x95#
5x135#
4x155#
Front Squat
5x45#
5x65#
5x95#
4x105#
Overhead Squat
5x0#
4x45#
4x45#
4x45#
These felt much better than usual. I think the wall squats are paying off
Finished with jump rope, drills and double unders. I got back to my record of 8 and was doing OK getting to 3 unbroken quite often.
Oracle Gym
12:30 PM
Warm Up
1000m Row, focus on technique
Back Squat
5x45#
5x95#
5x135#
4x155#
Front Squat
5x45#
5x65#
5x95#
4x105#
Overhead Squat
5x0#
4x45#
4x45#
4x45#
These felt much better than usual. I think the wall squats are paying off
Finished with jump rope, drills and double unders. I got back to my record of 8 and was doing OK getting to 3 unbroken quite often.
Gymnastics
I love attending birthdays with my kids at the Apex Simms Street Center and may even try to get some of my friends to rent the pace at $95/hour a couple of times/month.
This time I didn't have much of a plan, but again found myself with a parent who had a gymnastics background.
After warming up with animal crawls and wrist stretches, I got to work on forward rolls, forward rolls to standing, hand stand holds against wall, free standing head stands, cartwheels attempts and pullover attempts.
I was pleasantly surprised the Carl Paoli's gymnastics comments paid off on the hand stand kick ups. I set up my extended body length took a good lunge and pivoted up successfully several times and could hold it OK when I was fresh. I even did a wall walk up to belly against wall.
The cartwheels were unfortunately much worse. I have not done the foot/hand placement drills and the gymnastics adult stressed keeping the body in a plane and being smooth. I was not successful.
I felt good about my rolls and head stand hold. I am nowhere close to a pullover and could not tuck my feet well enough to even skin the cat.
This time I didn't have much of a plan, but again found myself with a parent who had a gymnastics background.
After warming up with animal crawls and wrist stretches, I got to work on forward rolls, forward rolls to standing, hand stand holds against wall, free standing head stands, cartwheels attempts and pullover attempts.
I was pleasantly surprised the Carl Paoli's gymnastics comments paid off on the hand stand kick ups. I set up my extended body length took a good lunge and pivoted up successfully several times and could hold it OK when I was fresh. I even did a wall walk up to belly against wall.
The cartwheels were unfortunately much worse. I have not done the foot/hand placement drills and the gymnastics adult stressed keeping the body in a plane and being smooth. I was not successful.
I felt good about my rolls and head stand hold. I am nowhere close to a pullover and could not tuck my feet well enough to even skin the cat.
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