Thursday, June 30, 2016
24 Hour Fitness
6:00 AM
Warm Up
4 laps on track, foam roller, pass thoughs, halos
Over Head Squat
5x45#
5x45#
5x50#
5x55#
5x60#
4x65#
2x70#
2x75#
Walking Lunges
4 Rounds
50 Walking Lunges with 10# DB in each hand, walk 1 lap between rounds
Thursday, June 30, 2016
Wednesday, June 29, 2016
Sumo Dead Lift
Wednesday, June 29, 2016
Coach Meriah
(11:00 AM) 7 of us including Val, Mike, Tim K, Tim P, Jeremy, Ravel and me
Warm Up
Run to the fence and back then dumbbell sequence
3 rounds of
5-10 push-ups
10 rows
10 jump land flat on feet
10 deadlift
10 hang squat clean into thruster
10 box step-ups
I used 10# dumbbells
On floor do tap and go scorpions, stretch forward left, right, center, and some downward dogs, up dogs.
Barbell warm-up
3 rounds of
5 Wide legged Good Mornings
5 Wide legged Back Squat
5 Sumo Dead Lift
Between rounds do hang from bar, then light kips, then bigger kips
I used a 45# bar.
Strength
Sumo Dead Lift
1x20 RM
I warmed up with 75#, then 95# and opted for 105# for the workout. Most other guys used 135#-185#.
Metcon
15min AMRAP
100m Run
7 Burpee Box Jump Overs (20")
7 Hanging leg raises
This was the fitness standards, Rx was a 24" box and Toes to Bar.
I felt pretty smooth through 3 rounds and then the burpees started to catch up with me. I ended up doing 5 Rounds + 8 reps, and could not get to the bar in time for the last round of kipping leg raises. My kips were much smoother than usual.
Coach Meriah
(11:00 AM) 7 of us including Val, Mike, Tim K, Tim P, Jeremy, Ravel and me
Warm Up
Run to the fence and back then dumbbell sequence
3 rounds of
5-10 push-ups
10 rows
10 jump land flat on feet
10 deadlift
10 hang squat clean into thruster
10 box step-ups
I used 10# dumbbells
On floor do tap and go scorpions, stretch forward left, right, center, and some downward dogs, up dogs.
Barbell warm-up
3 rounds of
5 Wide legged Good Mornings
5 Wide legged Back Squat
5 Sumo Dead Lift
Between rounds do hang from bar, then light kips, then bigger kips
I used a 45# bar.
Strength
Sumo Dead Lift
1x20 RM
I warmed up with 75#, then 95# and opted for 105# for the workout. Most other guys used 135#-185#.
Metcon
15min AMRAP
100m Run
7 Burpee Box Jump Overs (20")
7 Hanging leg raises
This was the fitness standards, Rx was a 24" box and Toes to Bar.
I felt pretty smooth through 3 rounds and then the burpees started to catch up with me. I ended up doing 5 Rounds + 8 reps, and could not get to the bar in time for the last round of kipping leg raises. My kips were much smoother than usual.
Tuesday, June 28, 2016
Olympic Weightlifting
Wednesday, June 28, 2016
Coach Jonathan
Fit@Oracle - (1:30 PM) - 5 of us including Donna, Fabby, Sameer, Jeff and me
Warm Up
Foam rolling, dynamic stretches including lunge into high kick, lunge into twist, walking quad stretches, side lunge swing to opposite side.
Tabata DB Swings
8 rounds of 20 seconds on 10 seconds off - 20# DB swings. I could have gone heavier, but 20# was a good warm up weight. I was getting around 12 reps per round with good form
Metcon
4 rounds E3O3M
7 DB Deadlift
7 DB Hang Power Clean
7 DB Push Press
I used 25# and then swapped up to 30# for the last 3 rounds. The weight felt light until the push presses, then it got tougher. I was finishing in around 60 seconds per round with good form.
Mobility
Lacrosse ball into shoulders between spine and blade of scapula and then under scapula and then towards terres muscles.
With band stretch hamstring and then IT band. Key is to keep leg straight.
Coach Jonathan
Fit@Oracle - (1:30 PM) - 5 of us including Donna, Fabby, Sameer, Jeff and me
Warm Up
Foam rolling, dynamic stretches including lunge into high kick, lunge into twist, walking quad stretches, side lunge swing to opposite side.
Tabata DB Swings
8 rounds of 20 seconds on 10 seconds off - 20# DB swings. I could have gone heavier, but 20# was a good warm up weight. I was getting around 12 reps per round with good form
Metcon
4 rounds E3O3M
7 DB Deadlift
7 DB Hang Power Clean
7 DB Push Press
I used 25# and then swapped up to 30# for the last 3 rounds. The weight felt light until the push presses, then it got tougher. I was finishing in around 60 seconds per round with good form.
Mobility
Lacrosse ball into shoulders between spine and blade of scapula and then under scapula and then towards terres muscles.
With band stretch hamstring and then IT band. Key is to keep leg straight.
24 Hour Fitness
Tuesday, June 28, 2016
24 Hour Fitness
(6:30 AM) by self
Just to get back in the swing of AM workouts again, I headed to 24 Hour Fitness.
Warm Up
4 laps around track, foam roller
Jump Rope
10 minutes of drills, double unders, speed steps. Most unbroken double unders was 8.
Pull-ups
20 pull-ups in sets of 3, 2, then singles
Wall Walk Ups
Bear crawls, crab walks, then head stand, then 3X wall walk up and hold
40 minutes total, no post workout mobility
24 Hour Fitness
(6:30 AM) by self
Just to get back in the swing of AM workouts again, I headed to 24 Hour Fitness.
Warm Up
4 laps around track, foam roller
Jump Rope
10 minutes of drills, double unders, speed steps. Most unbroken double unders was 8.
Pull-ups
20 pull-ups in sets of 3, 2, then singles
Wall Walk Ups
Bear crawls, crab walks, then head stand, then 3X wall walk up and hold
40 minutes total, no post workout mobility
Friday, June 24, 2016
Lunges
Friday, June 24, 2016
Coach Ben
(11:00 AM) about 10 of us including Tim, Brandon, Val, Ashley, Tatum, John, and me
Warm Up
3 rounds of 150m Row and run to the grass and back.
Hip openers starting with runners lunge, pivoting forward/back and side/side, then with back knee floating elbow down and then torso opening, then twist and lower chest to ground. Then rotations with knee folding over and reaching back. We also extended front leg and did downward facing dogs. Also did some cat/cow focusing on pelvic motion and then adding thoracic motion.
WOD
15min AMRAP of
50m Lunges
20 Push-ups
100m Run
I managed 2 full rounds and time was called when I was in the middle of the last 100m run. This felt pretty good and I was really pleased with my lunge position (upright with hands behind head).
Back Squat
E3O3M 5x12 repetitions
I worked out with Tim and did 45#, 55#, 65#, 65# and 75#. Tim got up to 105#.
Ben pointed out keeping pelvis neutral and mid-line stable. When discussing low back barbell position, he feels it is less functional except for power lifters and football players. High back position translates to more Olympic Weightlifting motions.
Coach Ben
(11:00 AM) about 10 of us including Tim, Brandon, Val, Ashley, Tatum, John, and me
Warm Up
3 rounds of 150m Row and run to the grass and back.
Hip openers starting with runners lunge, pivoting forward/back and side/side, then with back knee floating elbow down and then torso opening, then twist and lower chest to ground. Then rotations with knee folding over and reaching back. We also extended front leg and did downward facing dogs. Also did some cat/cow focusing on pelvic motion and then adding thoracic motion.
WOD
15min AMRAP of
50m Lunges
20 Push-ups
100m Run
I managed 2 full rounds and time was called when I was in the middle of the last 100m run. This felt pretty good and I was really pleased with my lunge position (upright with hands behind head).
Back Squat
E3O3M 5x12 repetitions
I worked out with Tim and did 45#, 55#, 65#, 65# and 75#. Tim got up to 105#.
Ben pointed out keeping pelvis neutral and mid-line stable. When discussing low back barbell position, he feels it is less functional except for power lifters and football players. High back position translates to more Olympic Weightlifting motions.
Thursday, June 23, 2016
Overhead Squats
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.
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.
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)
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