Early afternoon
One armed pushups 4 X 5 (each arm)
5 Rounds for time
5 Muscle Ups
10 Push Presses (120#)
15 Situps
8:05
Incline Dumbbell Press 4 X 5
Load: 130#
Planks 4 X 30s
*Supersets
Workout comments: Not sure on proper form for pushups, but had some slight shoulder pain on these. Seems light I haven't attempted an honest metcon in forever. This one wasn't half bad.
Showing posts with label 3 minute situps. Show all posts
Showing posts with label 3 minute situps. Show all posts
Friday, October 15, 2010
Wednesday, April 28, 2010
Back Squats, Abs, and Jumpies
Early afternoon
WU: Shoulder dislocates, alt. quad stretch, 6 X 30 sec alt. one-legged Bosu Ball holds, air squats.
Workout: Back Squats 5 X 3
Loads: 175#, 195#, 215#, 235#, 245#
AMRAP in 3:00 (Situps)
87
1:00 on, 1:00 off (jumpies) X 3
20, 22, 16
For each jumpie, drop into a full air squat, explode upwards and touch the ceiling. Ceiling was 12-14 inches above my raised arm on flat feet. Failed rep if legs did not drop below parallel or I did not touch the ceiling.
Late afternoon
An easy 4 mile SRT loop in about 37 minutes. One of the few bad things about living in Conshohocken is the lack of running routes in the area. It really is a municipal island in that it is surrounded on all sides by the Schuylkill River, 476, Ridge Ave, and the ritsy hilly neighborhoods of Andorra and Harts Lane. There are few safe crossings across any of these blockades, which means you need to do a little trekking to make it to better surroundings. At least it is close to the bike path and the Wissahickon.
Workout comments: I felt like I could have gone a little higher on the back squats, but this was my first attempt at a 3 rep max. I tried (successfully) to get my legs lower than parallel on each rep. I'm not sure but I think this was some others have referred to as clean depth. I defintely noticed that my calves/ankles lack the flexibility to keep my back straight at the lowest portion of this while still keeping my feet flat on the floor.
I was defintely feeling the strain on my abs during the situp. Normally I can break 100 situps in 3:00, but I was just not feeling it today. Likewise, I had originally intended on 5 intervals of jumpies, but I was feeling some twinge in my ankle, so I cut them short. I don't think I've done jumpies since college, when we use to have to them all the time for crew. I don't think there is anything that I despised more than jumpies after morning practice and now I seem to be doing them willingly.
WU: Shoulder dislocates, alt. quad stretch, 6 X 30 sec alt. one-legged Bosu Ball holds, air squats.
Workout: Back Squats 5 X 3
Loads: 175#, 195#, 215#, 235#, 245#
AMRAP in 3:00 (Situps)
87
1:00 on, 1:00 off (jumpies) X 3
20, 22, 16
For each jumpie, drop into a full air squat, explode upwards and touch the ceiling. Ceiling was 12-14 inches above my raised arm on flat feet. Failed rep if legs did not drop below parallel or I did not touch the ceiling.
Late afternoon
An easy 4 mile SRT loop in about 37 minutes. One of the few bad things about living in Conshohocken is the lack of running routes in the area. It really is a municipal island in that it is surrounded on all sides by the Schuylkill River, 476, Ridge Ave, and the ritsy hilly neighborhoods of Andorra and Harts Lane. There are few safe crossings across any of these blockades, which means you need to do a little trekking to make it to better surroundings. At least it is close to the bike path and the Wissahickon.
Workout comments: I felt like I could have gone a little higher on the back squats, but this was my first attempt at a 3 rep max. I tried (successfully) to get my legs lower than parallel on each rep. I'm not sure but I think this was some others have referred to as clean depth. I defintely noticed that my calves/ankles lack the flexibility to keep my back straight at the lowest portion of this while still keeping my feet flat on the floor.
I was defintely feeling the strain on my abs during the situp. Normally I can break 100 situps in 3:00, but I was just not feeling it today. Likewise, I had originally intended on 5 intervals of jumpies, but I was feeling some twinge in my ankle, so I cut them short. I don't think I've done jumpies since college, when we use to have to them all the time for crew. I don't think there is anything that I despised more than jumpies after morning practice and now I seem to be doing them willingly.
Monday, February 22, 2010
BW Bench Press and Weighted Pullups
Early afternoon
WU: 3 rounds
Shoulder dislocates, 15 pushups, 15 situps, 15 back extensions
Workout: 5 rounds (record max reps)
BW Bench Press (195#)
Weighted Pullups (25#)
Bench Press: 6, 7, 6, 5, 5
Pullups: 4, 5, 5, 4, 4
Then, AMRAP (situps) in 3 minutes: 96
Equipment: Used a Smith machine for the bench press and a 25# DB for the weighted pullups. My feet were anchored during the situps.
I sprained my ankle on Saturday while snowboarding in the Poconos. It didn't hurt that bad at first. In fact, I continued snowboarding on it for the rest of the day. It sounds weird, but it hurt more to take weight off of it than it does to put weight on it. Once I start walking, I forget my ankle is sprained. Still, I did not want to risk delaying the healing process, so I did no further workouts on Saturday and Sunday, and I focused on upper body today. This is also a poor excuse for not working out on Friday, but we spent nearly 5 hours driving up to the Poconos after GPS failed us miserably. I don't know if I'll throw in another workout today. It's tough to come up with stuff when you have to exclude your lower body.
WU: 3 rounds
Shoulder dislocates, 15 pushups, 15 situps, 15 back extensions
Workout: 5 rounds (record max reps)
BW Bench Press (195#)
Weighted Pullups (25#)
Bench Press: 6, 7, 6, 5, 5
Pullups: 4, 5, 5, 4, 4
Then, AMRAP (situps) in 3 minutes: 96
Equipment: Used a Smith machine for the bench press and a 25# DB for the weighted pullups. My feet were anchored during the situps.
I sprained my ankle on Saturday while snowboarding in the Poconos. It didn't hurt that bad at first. In fact, I continued snowboarding on it for the rest of the day. It sounds weird, but it hurt more to take weight off of it than it does to put weight on it. Once I start walking, I forget my ankle is sprained. Still, I did not want to risk delaying the healing process, so I did no further workouts on Saturday and Sunday, and I focused on upper body today. This is also a poor excuse for not working out on Friday, but we spent nearly 5 hours driving up to the Poconos after GPS failed us miserably. I don't know if I'll throw in another workout today. It's tough to come up with stuff when you have to exclude your lower body.
Subscribe to:
Posts (Atom)
