Stopped at Winslow township highschool for some track work
Dynamic Warmup
A skips
B Skips
C Skips
Form running 2 x 100 meters
6 x 200 meters 60 sec. rest between
30.8 sec
30.9 sec.
31.7 sec.
33.7sec.
34.1 sec.
34.3 sec.
Awesome conditioning. I really want to improve here.
Back to the eagles nest.
Ring Dips / Pronated pullups supersetted
45lbs x 7 / 25lbs x 7
70 x 5 / 45 x 5
90 x 3 / 70 x 3
70 x 7 / 45 x 7
90 x 5 / 70 x 5
105 x 3 / 90 x 3
90 x 6 / 70 x 7
Called it there, short for time, going camping this weekend!
Friday, June 18, 2010
Thursday, June 17, 2010
6/17/2010
Great day of training
Foam Roll and stretch - lots of snatch technical work too
10lb MB Overhead throw and retrieve 3 x 10 - supersetted with
Lateral hop 3 x 5/side
Speed Deadlift 6 x 2 @ 225 - 30 sec rest between
Squat Snatch from floor - technique is getting much better - feeling much more stabile
45 x 3
95 x 3
115 x 1
115 x 1
125 x 1
135 x 1
145 x 1
145 x 1
155 x 1
155 x 1
165 x 1
165 x 1 - both of these I had a hard time getting stabile at the bottom and coming up without leaning forward, overall very satisfied - new best by 40lbs from monday.
Overhead Squat
95 x 3
115 x 3
125 x 3
135 x 2 - shot from snatches - getting better here too
Ring L-seat to bubka - I'll have to video these, they look pretty cool 3 x 2-5 reps
200lb sled forward pull x 85' on grass
6 sets 30 sec. between sets
Anatomy exam and lab practical tomorrow!
Foam Roll and stretch - lots of snatch technical work too
10lb MB Overhead throw and retrieve 3 x 10 - supersetted with
Lateral hop 3 x 5/side
Speed Deadlift 6 x 2 @ 225 - 30 sec rest between
Squat Snatch from floor - technique is getting much better - feeling much more stabile
45 x 3
95 x 3
115 x 1
115 x 1
125 x 1
135 x 1
145 x 1
145 x 1
155 x 1
155 x 1
165 x 1
165 x 1 - both of these I had a hard time getting stabile at the bottom and coming up without leaning forward, overall very satisfied - new best by 40lbs from monday.
Overhead Squat
95 x 3
115 x 3
125 x 3
135 x 2 - shot from snatches - getting better here too
Ring L-seat to bubka - I'll have to video these, they look pretty cool 3 x 2-5 reps
200lb sled forward pull x 85' on grass
6 sets 30 sec. between sets
Anatomy exam and lab practical tomorrow!
Tuesday, June 15, 2010
6/15/2010
Dynamic warmup and foam roll - really focusing on my snatch technique
MB Thruster Throw 3 x 10 40lbs
Broad Jump 3 x 8
Bench Press
95 x 3
115 x 3
135 x 3
165 x 3
185 x 3
205 x 3
225 x 3
245 x 3
245 x 3
265 x 2 - bench is coming back, still frustrated, this isn't much weight
Ring 1-h Row - supersetted these with the bench 4 x 6/arm
Sand Bag Situp 3 x 5/side @ 150lbs
Pullup / Handstand pushup ladder 10-9-8-7-6-5-4-3-2-1 for time
Finished in 6:55 - pushups were tough, had to rest a bit, pullups were too easy.
MB Thruster Throw 3 x 10 40lbs
Broad Jump 3 x 8
Bench Press
95 x 3
115 x 3
135 x 3
165 x 3
185 x 3
205 x 3
225 x 3
245 x 3
245 x 3
265 x 2 - bench is coming back, still frustrated, this isn't much weight
Ring 1-h Row - supersetted these with the bench 4 x 6/arm
Sand Bag Situp 3 x 5/side @ 150lbs
Pullup / Handstand pushup ladder 10-9-8-7-6-5-4-3-2-1 for time
Finished in 6:55 - pushups were tough, had to rest a bit, pullups were too easy.
Monday, June 14, 2010
6/14/10
Ugh...
My good buddy Mike came to train with me today. He's looking to drop a few lbs and get into his old shape. Awesome goals. Anyway he rolled his ankle shortly into the workout. Pretty disappointing. Anyway I know he'll keep working. Can't let these things in life keep you from your goals.
foam roll + dynamic warmup
MB Punch pass 10lb MB x 5/side
Power skip 3 x 10/leg
Squat Clean + Split Jerk - trying to be powerful and upright out of the hole - no rounded upper back
95 x 3
115 x 3
135 x 2
145 x 1
155 x 1
165 x 1
175 x 1 - feeling better about my technique still not heavy
Overhead Squat
45 x 3
75 x 3
95 x 3
115 x 3
125 x 3 - shoulders feeling more stable
BB Front Squat Hold Reverse Lunge
125 x 6/leg
145 x 6/leg
155 x 6/leg
Ring Overhead Paloff Press 3 x 10
Tire flip/sled reverse drag medley 2 sets
500ish lb tire 1 motion x 5 / 250lb sled x 75 ft. on grass
Been studying like an animal for gross anatomy at school. Exams are this friday!
My good buddy Mike came to train with me today. He's looking to drop a few lbs and get into his old shape. Awesome goals. Anyway he rolled his ankle shortly into the workout. Pretty disappointing. Anyway I know he'll keep working. Can't let these things in life keep you from your goals.
foam roll + dynamic warmup
MB Punch pass 10lb MB x 5/side
Power skip 3 x 10/leg
Squat Clean + Split Jerk - trying to be powerful and upright out of the hole - no rounded upper back
95 x 3
115 x 3
135 x 2
145 x 1
155 x 1
165 x 1
175 x 1 - feeling better about my technique still not heavy
Overhead Squat
45 x 3
75 x 3
95 x 3
115 x 3
125 x 3 - shoulders feeling more stable
BB Front Squat Hold Reverse Lunge
125 x 6/leg
145 x 6/leg
155 x 6/leg
Ring Overhead Paloff Press 3 x 10
Tire flip/sled reverse drag medley 2 sets
500ish lb tire 1 motion x 5 / 250lb sled x 75 ft. on grass
Been studying like an animal for gross anatomy at school. Exams are this friday!
Saturday, June 12, 2010
6/12/10 training
Heyoooo....
Strength starting to come back.
Foam Roll and Dynamic Warmup + Snatch flexibility stuff
Burpee + Jump for height 3 x 15
40lb MB Clean and Thruster throw 3 x 10
Ring Dip/Pronated Pullup Full head forward stretch at bottom - all #'s in pounds
25 x 8 / BW x 8
45 x 6 / 25 x 6
70 x 4 / 45 x 4
45 x 8 / 35 x 8
60 x 6 / 50 x 6
80 x 4 / 60 x 4
70 x 8 / 50 x 8
80 x 6 / 60 x 6
90 x 4 / 75 x 4
Had more in the tank at the end - getting acquainted to the exercises for now
4 x 400m sprints 60 sec. rest between
Didn't have a stop watch, focused on technique - plan on going for a new best on the 400 in 3 weeks.
YES!
Strength starting to come back.
Foam Roll and Dynamic Warmup + Snatch flexibility stuff
Burpee + Jump for height 3 x 15
40lb MB Clean and Thruster throw 3 x 10
Ring Dip/Pronated Pullup Full head forward stretch at bottom - all #'s in pounds
25 x 8 / BW x 8
45 x 6 / 25 x 6
70 x 4 / 45 x 4
45 x 8 / 35 x 8
60 x 6 / 50 x 6
80 x 4 / 60 x 4
70 x 8 / 50 x 8
80 x 6 / 60 x 6
90 x 4 / 75 x 4
Had more in the tank at the end - getting acquainted to the exercises for now
4 x 400m sprints 60 sec. rest between
Didn't have a stop watch, focused on technique - plan on going for a new best on the 400 in 3 weeks.
YES!
Thursday, June 10, 2010
6/10/2010
Dumpy workout today. So weak going back into it. I'm lifting on grass which makes it extremely difficult to olympic lift. Changing this soon.
Foam Roll Dynamic warmup
MB Overhead throw and retrieve 3 x 10
SL Lateral Jump 3 x 5/side
Squat Snatch - full depth
95 x lots of 1-3 reps
105 x lots of 1-3 reps. Having extreme difficulty at the bottom portion of the lift.
Deadlift - first rep on ground, last rep in the ground
315 2 x 5 - easy but didn't feel great.
Ring L-sit raise 3 x 10
Car Pushes 3 x 80 yards Honda Civic
I hate losing strength. Olympic lifts are hard!
Foam Roll Dynamic warmup
MB Overhead throw and retrieve 3 x 10
SL Lateral Jump 3 x 5/side
Squat Snatch - full depth
95 x lots of 1-3 reps
105 x lots of 1-3 reps. Having extreme difficulty at the bottom portion of the lift.
Deadlift - first rep on ground, last rep in the ground
315 2 x 5 - easy but didn't feel great.
Ring L-sit raise 3 x 10
Car Pushes 3 x 80 yards Honda Civic
I hate losing strength. Olympic lifts are hard!
Tuesday, June 8, 2010
Its been some time
Well, stopped blogging midway through my cross country trip, got pretty busy and wasn't able to get to some internet. Just started physical therapy school. its very cool, I am currently dissecting some cadavers!
Anyway workouts....
6/7/10
Foam roll and dynamic warmup
Rotary MB throw 3 x 5/side
Power Skips 3 x 10/side
Squats Clean + Jerk
Few sets of 1-3 @ 135. I'm going as deep as possible with the squats
Over Head Squats 3 x 5 @ 65lbs - deep as possible, I have a big problem with these
Front Squat Hold Reverse Lunge
65 x 8/side
95 x 8/side
115 x 8/side
Sled Reverse Drags 4 x 100ft.
6/8/10
Dynamic warmup and foam roll
Broad Jump 3 x 5
Clap Pushups 3 x 5
MB Slam 3 x 10
Bench Press
135 x 5, 5
185 x 5, 5
205 x 5
225 x 5 - technique work, haven't benched in a while
1h ring rotary row 4 x 8/side - feet elevated
Sand Bag Situps 3 x 5/side @ 100lbs
24" box Jump/Handstand pushup/Double Under/Chest to bar pullup
10,8,6,4,2 reps descending - kept 15 box jumps throughout
Getting ready for crossfit next year!
Anyway workouts....
6/7/10
Foam roll and dynamic warmup
Rotary MB throw 3 x 5/side
Power Skips 3 x 10/side
Squats Clean + Jerk
Few sets of 1-3 @ 135. I'm going as deep as possible with the squats
Over Head Squats 3 x 5 @ 65lbs - deep as possible, I have a big problem with these
Front Squat Hold Reverse Lunge
65 x 8/side
95 x 8/side
115 x 8/side
Sled Reverse Drags 4 x 100ft.
6/8/10
Dynamic warmup and foam roll
Broad Jump 3 x 5
Clap Pushups 3 x 5
MB Slam 3 x 10
Bench Press
135 x 5, 5
185 x 5, 5
205 x 5
225 x 5 - technique work, haven't benched in a while
1h ring rotary row 4 x 8/side - feet elevated
Sand Bag Situps 3 x 5/side @ 100lbs
24" box Jump/Handstand pushup/Double Under/Chest to bar pullup
10,8,6,4,2 reps descending - kept 15 box jumps throughout
Getting ready for crossfit next year!
Subscribe to:
Posts (Atom)