Warm up
3 rounds of
5 PVC Pass thrus
15 Hip ext.
10 sit-ups
10 air squats
Strength:
3x5 Box Squats @ 140#
Metcon:
8 rounds:
5 box jumps (24" box)
50 yd. sprint (sprint out, walk back)
Then:
3x3 glute/ham raises
3x10 GHD sit ups
Tuesday, July 17, 2012
Monday, July 9, 2012
Monday, 07.09.12
I'm baaaack...sort of. This past month, my workouts have been very sporadic and limited. What started out as one of those pesky neck kinks that I get every so often, has turned into a month long injury that I am currently treating with pain meds and a muscle relaxer.
In the mean time, I began working on:
Box Squats - once a week I have been doing 3x5 sets of box squats, where I begin in a wide stance and back squat down to the lowest box we have (12"? Maybe?) with a 10 lb. plate on top. I squat back and sit down on the box and then immediately stand back up. I started at 125 pounds and today I did 135 lbs, 3x5. I plan on adding 5 lbs each week.
What I hope to accomplish with these is to improve not only my back squat, but my deadlift as well. This type of squat forces me to use my glutes, hip flexors, and hamstrings, rather than my quads.
I have also ran some sprints recently (6 rounds of 200m sprint with 2 min. rest in between, and last week 100m on the minute for 10 minutes). I plan to continue doing something like this once a week.
Today I tried a metcon whcih was an extremely modified and abbreviated "Filthy Fifty"
50 Box Jumps
50 35# KB swings, American style (shoulder height)
50 Walking Lunges
50 Sit-ups
50 Back Extensions
50 Air Squats
50 Double Unders
17:00
It felt good to get after it, and I tried to be careful and not strain my neck. Hopefully I won't pay for this later!
In the mean time, I began working on:
Box Squats - once a week I have been doing 3x5 sets of box squats, where I begin in a wide stance and back squat down to the lowest box we have (12"? Maybe?) with a 10 lb. plate on top. I squat back and sit down on the box and then immediately stand back up. I started at 125 pounds and today I did 135 lbs, 3x5. I plan on adding 5 lbs each week.
What I hope to accomplish with these is to improve not only my back squat, but my deadlift as well. This type of squat forces me to use my glutes, hip flexors, and hamstrings, rather than my quads.
I have also ran some sprints recently (6 rounds of 200m sprint with 2 min. rest in between, and last week 100m on the minute for 10 minutes). I plan to continue doing something like this once a week.
Today I tried a metcon whcih was an extremely modified and abbreviated "Filthy Fifty"
50 Box Jumps
50 35# KB swings, American style (shoulder height)
50 Walking Lunges
50 Sit-ups
50 Back Extensions
50 Air Squats
50 Double Unders
17:00
It felt good to get after it, and I tried to be careful and not strain my neck. Hopefully I won't pay for this later!
Friday, June 1, 2012
Thursday, 05.31.12
Strength: Front Squat. Find 3rm, drop 10% and do 5 reps, drop another 10% and do max reps
155x3, 165x1, 135x5, 115x10
Conditioning:
- Tabata Box Jumps (24/20")
Rest 1:00
- Tabata Push Press (95/65#)
This is not a tabata mash up. Go through all 8 rounds of box jumps, then all 8 rounds of push presses.
Tabata Score
Box Jumps: 10
Push Press @65#: 5
155x3, 165x1, 135x5, 115x10
Conditioning:
- Tabata Box Jumps (24/20")
Rest 1:00
- Tabata Push Press (95/65#)
This is not a tabata mash up. Go through all 8 rounds of box jumps, then all 8 rounds of push presses.
Tabata Score
Box Jumps: 10
Push Press @65#: 5
Wednesday, 05.30.12
Skill: Snatch Balance
100#
Conditioning: For individual times:
- 1000m Row
- 800m Run
- 500m Row
- 400m Run
- 250m Row
- 200m Run
I just realized this says for individual times...I only logged my total time of 17:16. Because of limited rowers, I started with the 800 m run and then rowed.
100#
Conditioning: For individual times:
- 1000m Row
- 800m Run
- 500m Row
- 400m Run
- 250m Row
- 200m Run
I just realized this says for individual times...I only logged my total time of 17:16. Because of limited rowers, I started with the 800 m run and then rowed.
Tuesday, 05.29.12
Strength: Clean. Find a 1rm
My previous PR is 145 but I was only able to hit 135 and that took multiple tries. I just wasn't feeling it today!
Conditioning: On the minute for 10:00 with 70-75% of today's 1rm:
- 1 Muscle Clean
- 1 Hang Power Clean
- 1 Power Clean
- 1 Clean
- 2-5 Pull Ups (pick # based on ability to finish within the minute)
I ended up stripping my weight on this down to 85# because of the muscle clean.
My previous PR is 145 but I was only able to hit 135 and that took multiple tries. I just wasn't feeling it today!
Conditioning: On the minute for 10:00 with 70-75% of today's 1rm:
- 1 Muscle Clean
- 1 Hang Power Clean
- 1 Power Clean
- 1 Clean
- 2-5 Pull Ups (pick # based on ability to finish within the minute)
I ended up stripping my weight on this down to 85# because of the muscle clean.
Monday 05.28.12
Strength: Jerk. Find 1rm (any style)
145#
Conditioning: For time:
- 30 Back Squats (115/75#)
- 30 Shoulder to Overheads (115/75#)
- 20 Front Squats (95/55#)
- 20 Shoulder to Overhead (95/55#)
- 10 Overhead Squats (75/35#)
- 10 Shoulder to Overhead (75/35#)
7:40
145#
Conditioning: For time:
- 30 Back Squats (115/75#)
- 30 Shoulder to Overheads (115/75#)
- 20 Front Squats (95/55#)
- 20 Shoulder to Overhead (95/55#)
- 10 Overhead Squats (75/35#)
- 10 Shoulder to Overhead (75/35#)
7:40
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