Early afternoon
Pullups 9, 12, 9, 9, 11
Dumbbell Presses 4 X 5
Load: 110, 120, 130, 130
Cleans 4 X 3
Load: 140, 150, 150, 160
Incline Situps 4 X 15
Evening
Basketball. Two days, two wins. Played pretty well. Although we finally had a few subs during the game so everyone could stay pretty fresh.
Workout comments: I don't know what it is. A few months back I remember being able to easily do 4 X 10 pullups or chinups. Since starting this 50 pullups program, I've seen some improvement, but it also seems like I'm struggling with every set. I'll see how the next test goes before making a decision, but it has me stumped.
Presses were tough, but I haven't really done them in a while. I imagine the high reps I was able to do in HSPU were because of all the bench pressing I was doing. Not sure if I want to get back into this fully or not, but I guess at least once a week for each exercise is good enough for now.
Showing posts with label incline situps. Show all posts
Showing posts with label incline situps. Show all posts
Wednesday, February 16, 2011
Tuesday, February 8, 2011
Pullup Test, Cleans, Hill Intervals
Early afternoon
WU: 1 mile easy on the treadmill after some light foam roller work on my back.
Max pullup test: 16
Cleans 4 X 3
Load: 140
Incline Situps 4 X 15
Another 0.5 miles on the treadmill before
(30:20) X 12
30s on, 20s off all out efforts
Incline set to 12% grade.
Evening
Basketball game with the work league at Germantown academy. I think last week I played without the ankle brace (because I forgot it) and my ankle seemed just fine. I'd like to start playing more without it but I'll leave it on for a few more weeks during games just for safety's sake. We ended up losing by three points at the end, but it was actually a good game and the team we were playing has a tendency to put up a lot of points. The game had a sloppy feel to it while playing, but looking back it was probably much better than I thought. I think I just need to learn to be more positive during the game.
Workout comments: First interval was done at 6:45 pace, second at 7:00, third at 7:30, before finally settling on 8:00 pace for the rest. It was surprisingly difficult to maintain. I was bent over gasping for air after each interval. The pullup test was what I expected. The last rep was questionable but I gave myself the benefit of the doubt. Still an improvement over the 12 pullups I did to start the cycle off. However, I think the biggest factor is mental preparation. Visualizing a goal from the beginning makes it much more attainable than going at it blindly. Conversely, if you set your goal too low, it becomes much more difficult to surpass it. I guess the only answer is too always set your goals too high. You may never reach them, but you'll always be improving.
Body: My calves were still a little sore this morning, but it quickly dissipated through the morning and during the warmup. No soreness after the workout.
Nutrition: Whey protein shake at breakfast and following the workout. Fish oil and a multivitamin in the morning. Pretty good overall.
Sleep: About 7 hours. Gotta an exam this week so the sleep will probably get shorter and shorter.
WU: 1 mile easy on the treadmill after some light foam roller work on my back.
Max pullup test: 16
Cleans 4 X 3
Load: 140
Incline Situps 4 X 15
Another 0.5 miles on the treadmill before
(30:20) X 12
30s on, 20s off all out efforts
Incline set to 12% grade.
Evening
Basketball game with the work league at Germantown academy. I think last week I played without the ankle brace (because I forgot it) and my ankle seemed just fine. I'd like to start playing more without it but I'll leave it on for a few more weeks during games just for safety's sake. We ended up losing by three points at the end, but it was actually a good game and the team we were playing has a tendency to put up a lot of points. The game had a sloppy feel to it while playing, but looking back it was probably much better than I thought. I think I just need to learn to be more positive during the game.
Workout comments: First interval was done at 6:45 pace, second at 7:00, third at 7:30, before finally settling on 8:00 pace for the rest. It was surprisingly difficult to maintain. I was bent over gasping for air after each interval. The pullup test was what I expected. The last rep was questionable but I gave myself the benefit of the doubt. Still an improvement over the 12 pullups I did to start the cycle off. However, I think the biggest factor is mental preparation. Visualizing a goal from the beginning makes it much more attainable than going at it blindly. Conversely, if you set your goal too low, it becomes much more difficult to surpass it. I guess the only answer is too always set your goals too high. You may never reach them, but you'll always be improving.
Body: My calves were still a little sore this morning, but it quickly dissipated through the morning and during the warmup. No soreness after the workout.
Nutrition: Whey protein shake at breakfast and following the workout. Fish oil and a multivitamin in the morning. Pretty good overall.
Sleep: About 7 hours. Gotta an exam this week so the sleep will probably get shorter and shorter.
Wednesday, February 2, 2011
Strength
Pullups 9, 11, 9, 9, 11
Bench Press 55333
Load: 195
*Last three sets were similar to a box squat. I let the bar rest momentarily on the safety rack before beginning the push. Definitely harder to do this way.
Deadlift 4 X 3
Load: 210, 270, 285, 300
Weighted Step Ups 4 X 20
Load: 45
Incline Situps 4 X 15
Workout comments: Deadlift felt great. Pullups and bench did not. And I don't think it was because of the supersets. They felt sluggish from the beginning. At least I hit all required reps on the pullups, although the last rep of the last set was a little gray. I was intending to do a few miles of running on a constant incline, but time got the best of me and I had to bail. Several night classes per week are starting to take effect and I haven't even had any exams yet.
Sleep: About 8 hours
Body: No soreness to speak of this morning, although I was expecting something from the intervals yesterday.
Bench Press 55333
Load: 195
*Last three sets were similar to a box squat. I let the bar rest momentarily on the safety rack before beginning the push. Definitely harder to do this way.
Deadlift 4 X 3
Load: 210, 270, 285, 300
Weighted Step Ups 4 X 20
Load: 45
Incline Situps 4 X 15
Workout comments: Deadlift felt great. Pullups and bench did not. And I don't think it was because of the supersets. They felt sluggish from the beginning. At least I hit all required reps on the pullups, although the last rep of the last set was a little gray. I was intending to do a few miles of running on a constant incline, but time got the best of me and I had to bail. Several night classes per week are starting to take effect and I haven't even had any exams yet.
Sleep: About 8 hours
Body: No soreness to speak of this morning, although I was expecting something from the intervals yesterday.
Monday, January 31, 2011
Strength, Uphill walk
Early afternoon
Pullups 8, 11, 8, 8, 11
Squats 5 X 3
Load: 195, 235, 235, 235, 235
Clean and Jerk 4 X 3
Load: 120, 140, 160, 160
Incline Situps 4 X 15
Uphill treadmill walk 1 mile @ 10% grade
17:22
Workout comments: Again feeling very tired and sluggish. Aspirations of a metcon quickly disintegrated.
Body: My left shoulder has been feeling twinging recently and I can't figure out why. I didn't do much shoulder work last week and don't remember hurting it during basketball or anywhere else. It's not a painful thing, just a weird sensation. The pullups were not a struggle to complete with this issue.
My knee has been feeling much better in the morning, which I think is a pretty good sign. Usually my injuries are pretty stiff in the morning. I'm convinced that this one pair of dress shoes I own has been contributing to both knee and ankle aggravation. Each time I wear them, both injuries tend to flare up. I got rid of them today.
Sleep: About 8 hours.
Pullups 8, 11, 8, 8, 11
Squats 5 X 3
Load: 195, 235, 235, 235, 235
Clean and Jerk 4 X 3
Load: 120, 140, 160, 160
Incline Situps 4 X 15
Uphill treadmill walk 1 mile @ 10% grade
17:22
Workout comments: Again feeling very tired and sluggish. Aspirations of a metcon quickly disintegrated.
Body: My left shoulder has been feeling twinging recently and I can't figure out why. I didn't do much shoulder work last week and don't remember hurting it during basketball or anywhere else. It's not a painful thing, just a weird sensation. The pullups were not a struggle to complete with this issue.
My knee has been feeling much better in the morning, which I think is a pretty good sign. Usually my injuries are pretty stiff in the morning. I'm convinced that this one pair of dress shoes I own has been contributing to both knee and ankle aggravation. Each time I wear them, both injuries tend to flare up. I got rid of them today.
Sleep: About 8 hours.
Wednesday, December 15, 2010
Strength, Vertical Jump
Squats 555333
Load: 215, 225, 235, 245, 250, 255
Weighted Incline Situps
Load: 25
DB Calf Raises
Load: 40
*Supersets
Bench Press 4 X 5
Load: 205
Depth Jumps
Load: 10
*Supersets
Workout comments: Trying some new workouts to increase vertical jump. Most websites say the majority of people who can dunk a basketball are a) over six feet tall, b) have less than 10% body fat, and c) can palm a basketball. I am 0/3 in this department, so I guess I'm going to have to work on leg strength.
Going back to the old strength gains program. Three weeks of 555333, and then the fourth week 333111 to continually assess 1RM. I forgot how much more taxing this is then continuously attempting the same load over several sets.
Load: 215, 225, 235, 245, 250, 255
Weighted Incline Situps
Load: 25
DB Calf Raises
Load: 40
*Supersets
Bench Press 4 X 5
Load: 205
Depth Jumps
Load: 10
*Supersets
Workout comments: Trying some new workouts to increase vertical jump. Most websites say the majority of people who can dunk a basketball are a) over six feet tall, b) have less than 10% body fat, and c) can palm a basketball. I am 0/3 in this department, so I guess I'm going to have to work on leg strength.
Going back to the old strength gains program. Three weeks of 555333, and then the fourth week 333111 to continually assess 1RM. I forgot how much more taxing this is then continuously attempting the same load over several sets.
Monday, December 6, 2010
Yet another day of running...
Early afternoon
Bench Press 5 X 3
Load: 195, 215, 225, 235, 245 (failed third rep)
Incline Situps 5 X 15
*Supersets
Cleans 4 X 3
120, 160, 160, 160
True Pushups 4 X 20
*Supersets
3 mile run in about 27 minutes
Workout comments: Strength portion of the workout felt difficult, which got me thinking about the concept of a successful strength workout. I've been spending my time hovering in the weight ranges that allow me to complete all sets without doubt (aka no spotter). I guess I allowed myself to fall into a routine of "completing all sets" even if it means the weight never increases or does so at a tortoise-like pace. Maybe mixing in a few "unsuccessful" days will produce the sort of muscle recovery needed for much faster improvement.
The run was a little boring. Only 3 miles but it was on the treadmill. This makes the fourth day in a row that I've run and I've had no ankle pain to report. It usually feels a bit stiff at the start, but that soon vanishes and I don't think I've had much soreness afterwards either. Good sign.
Bench Press 5 X 3
Load: 195, 215, 225, 235, 245 (failed third rep)
Incline Situps 5 X 15
*Supersets
Cleans 4 X 3
120, 160, 160, 160
True Pushups 4 X 20
*Supersets
3 mile run in about 27 minutes
Workout comments: Strength portion of the workout felt difficult, which got me thinking about the concept of a successful strength workout. I've been spending my time hovering in the weight ranges that allow me to complete all sets without doubt (aka no spotter). I guess I allowed myself to fall into a routine of "completing all sets" even if it means the weight never increases or does so at a tortoise-like pace. Maybe mixing in a few "unsuccessful" days will produce the sort of muscle recovery needed for much faster improvement.
The run was a little boring. Only 3 miles but it was on the treadmill. This makes the fourth day in a row that I've run and I've had no ankle pain to report. It usually feels a bit stiff at the start, but that soon vanishes and I don't think I've had much soreness afterwards either. Good sign.
Monday, November 22, 2010
Cleans, Situps, Press, Metcon
Early afternoon
Cleans 5 X 3
Load: 140, 150, 160, 160, 170
Incline Situps 5 X 15
*Supersets
Barbell Press 4 X 5
Load: 120, 130, 140, 140
Metcon
AMRAP in 10 minutes
400m run
10 DB Thrusters (right arm) 45
10 DB Thrusters (left arm) 45
3 full rounds, plus I just missed finishing the 4th 400m. I finished the run anyway and finished in 10:21.
Workout comments: Surprisingly good feeling on the run. Set the treadmill at 6:30 pace, and this wasn't too difficult. Cleans were also a shock, although I'm still hesitant to increase the weight much more for fear of dropping it in the fitness center. Really need to start looking for my own set.
No soreness today.
Cleans 5 X 3
Load: 140, 150, 160, 160, 170
Incline Situps 5 X 15
*Supersets
Barbell Press 4 X 5
Load: 120, 130, 140, 140
Metcon
AMRAP in 10 minutes
400m run
10 DB Thrusters (right arm) 45
10 DB Thrusters (left arm) 45
3 full rounds, plus I just missed finishing the 4th 400m. I finished the run anyway and finished in 10:21.
Workout comments: Surprisingly good feeling on the run. Set the treadmill at 6:30 pace, and this wasn't too difficult. Cleans were also a shock, although I'm still hesitant to increase the weight much more for fear of dropping it in the fitness center. Really need to start looking for my own set.
No soreness today.
Thursday, November 4, 2010
Squats, Pullups, Shoulder Press, Short Run
Early afternoon
Squats 8 X 2
Load: 225, 225, 175 for the rest.
Pullups 8 X 4
*Supersets
Dumbbell Shoulder Press 4 X 5
Load: 120
Incline Situps 4 X 20
1 mile run: 9:48
Workout comments: No pain in the right ankle during any of the workout today. Even after the initial warmup, 225 was WAY too much weight for this workout, which crushed all hopes that somehow my fitness had somehow magically remained even after 2 months of lower body inactivity. The run felt a little tough, but mostly because my legs were shot from the squats.
Squats 8 X 2
Load: 225, 225, 175 for the rest.
Pullups 8 X 4
*Supersets
Dumbbell Shoulder Press 4 X 5
Load: 120
Incline Situps 4 X 20
1 mile run: 9:48
Workout comments: No pain in the right ankle during any of the workout today. Even after the initial warmup, 225 was WAY too much weight for this workout, which crushed all hopes that somehow my fitness had somehow magically remained even after 2 months of lower body inactivity. The run felt a little tough, but mostly because my legs were shot from the squats.
Thursday, October 28, 2010
HSPUs, SU, CU, BP
Early afternoon
HSPUs 5 X max
10, 8, 8, 7, 7
Weighted Incline Situps 4 X 15
Load: 25
*Supersets
Weighted Chinups 5, 5, 4, 4
Load: 40
Alternating Dumbbell Bench Press 4 X 15 (each arm)
Load: 45
Workout comments: After only one session, I noticed a big increase in max HSPUs. Shoulder pain is a thing of the past these days, and I think it's entirely due to the stretching program using the lacrosse balls on my vertebrae and the added stretching that comes with swimming. When in doubt with any sort of upper body pain...swim.
HSPUs 5 X max
10, 8, 8, 7, 7
Weighted Incline Situps 4 X 15
Load: 25
*Supersets
Weighted Chinups 5, 5, 4, 4
Load: 40
Alternating Dumbbell Bench Press 4 X 15 (each arm)
Load: 45
Workout comments: After only one session, I noticed a big increase in max HSPUs. Shoulder pain is a thing of the past these days, and I think it's entirely due to the stretching program using the lacrosse balls on my vertebrae and the added stretching that comes with swimming. When in doubt with any sort of upper body pain...swim.
Thursday, October 14, 2010
HSPU, SU, CU, BP
Early afternoon
HSPU 5 X max
7, 5, 6, 5, 5
Weighted Incline Situps 5 X 10
Load: 25#
*Supersets
Weighted Chinups 4 X 4
Load: 40#
Alternating Dumbbell Bench Press 4 X 15 (each arm)
Load: 45#
Workout comments: Nothing new to report. HSPUs were not great by any means but the first round felt surpringly easy. I felt like I could have done at least 10, but lost my balance right after 7. Should replace shoulder presses with these every so often.
HSPU 5 X max
7, 5, 6, 5, 5
Weighted Incline Situps 5 X 10
Load: 25#
*Supersets
Weighted Chinups 4 X 4
Load: 40#
Alternating Dumbbell Bench Press 4 X 15 (each arm)
Load: 45#
Workout comments: Nothing new to report. HSPUs were not great by any means but the first round felt surpringly easy. I felt like I could have done at least 10, but lost my balance right after 7. Should replace shoulder presses with these every so often.
Friday, October 8, 2010
Bench Press, Weighted Situps, Weighted Pullups, Push Press, Swimming Intervals
Early afternoon
Bench Press 4 X 5
Load: 195#
Weighted Incline Situps 4 X 15
Load: 25
Weighted Pullups 4 X 5
Load: 35
Push Presses 4 X 10
Load: 115#
Swimming Intervals
AMRAP in 20 minutes:
Swim 50 yards, rest 30 seconds.
15 total rounds
Workout comments: All the intervals were between 47 and 52 seconds. Not sure if this is decent pacing since the distance is so short. I tried to focus on decreasing stroke count over the length of the pool.
Bench Press 4 X 5
Load: 195#
Weighted Incline Situps 4 X 15
Load: 25
Weighted Pullups 4 X 5
Load: 35
Push Presses 4 X 10
Load: 115#
Swimming Intervals
AMRAP in 20 minutes:
Swim 50 yards, rest 30 seconds.
15 total rounds
Workout comments: All the intervals were between 47 and 52 seconds. Not sure if this is decent pacing since the distance is so short. I tried to focus on decreasing stroke count over the length of the pool.
Thursday, September 30, 2010
Metabolic Arm Progression, Incline Situps, Bench Press, Death By Chinups
Early afternoon
3 Rounds
Metabolic Arm Progression
15 Weighted Situps
Load 25
Death by Chinups
10 total rounds
Bench Press 3 X 20
Load 135
Workout comments: Feeling very tired today. Humidity is a killer. The northeast is supposed to get slammed by rain today and tomorrow.
3 Rounds
Metabolic Arm Progression
15 Weighted Situps
Load 25
Death by Chinups
10 total rounds
Bench Press 3 X 20
Load 135
Workout comments: Feeling very tired today. Humidity is a killer. The northeast is supposed to get slammed by rain today and tomorrow.
Friday, September 24, 2010
Bench Press, Weighted Incline Situps, Metcon
Early afternoon
Bench Press 10, 5, 3, 3, 3, 3
Loads: 105, 175, 215, 225, 225, 225
Weighted Incline Situps 4 X 15
Load: 25
*Supersets
Performed one set of 15 kipping pullups after the first set.
Metcon
15 Pullups
15 Back Extensions
10 Push Presses-Uneven Load: 40 on one side, 30 on the other, 100 total.
10:36
Workout comments: Nothing to report. Measured body fat percent using hand held device in Spring House this past week. 17.1% . We'll see if that increases or decreases while wearing this boot.
Bench Press 10, 5, 3, 3, 3, 3
Loads: 105, 175, 215, 225, 225, 225
Weighted Incline Situps 4 X 15
Load: 25
*Supersets
Performed one set of 15 kipping pullups after the first set.
Metcon
15 Pullups
15 Back Extensions
10 Push Presses-Uneven Load: 40 on one side, 30 on the other, 100 total.
10:36
Workout comments: Nothing to report. Measured body fat percent using hand held device in Spring House this past week. 17.1% . We'll see if that increases or decreases while wearing this boot.
Tuesday, September 21, 2010
Metabolic Arm Progression, Pullups, Incline Situps
Early Afternoon
4 Rounds Untimed
15 Pullups
15 Weighted Incline Situps (25#)
Metabolic Arm Progression (all with Med Ball)
-5 One Arm Pushoffs
10 Crossover Pushups (5 each arm)
15 Close Grip Pushups
5 Depth Pushups
Workout comments: Performed the the first round of pullups as max strict pullups and ended up with 16. This was the test following the previous 10 days of the Military Pullups program. I'm satisfied with 16. I was hoping to break 20, but over 15 was a number I could live with. I'll try this again in a month or two and see if I can't get about 20. I'll have to test max kipping pullups soon and see where I end up.
4 Rounds Untimed
15 Pullups
15 Weighted Incline Situps (25#)
Metabolic Arm Progression (all with Med Ball)
-5 One Arm Pushoffs
10 Crossover Pushups (5 each arm)
15 Close Grip Pushups
5 Depth Pushups
Workout comments: Performed the the first round of pullups as max strict pullups and ended up with 16. This was the test following the previous 10 days of the Military Pullups program. I'm satisfied with 16. I was hoping to break 20, but over 15 was a number I could live with. I'll try this again in a month or two and see if I can't get about 20. I'll have to test max kipping pullups soon and see where I end up.
Friday, September 10, 2010
Shoulder Press, Weighted Incline Situps, Back Extensions, Incline Bench
Early afternoon
DB Shoulder Press 5 X 5
Loads: 100, 110, 120, 120, 120
Weighted Incline Situps 5 X 10
Load: 25
*Supersets
DB Incline Bench Press 3 X 20
Load: 90
Back Extensions 3 X 15
*Supersets
Military Pull-up Workout
Continuing this program...Even days call for 25-50 pullups done in one session or throughout the day in small sets. I did 50 today mixed throughout the normal workout, broken down into groups of 5. Since I only did half of the workout yesterday, I'll probably tack on another day at the end of the 10 days.
Nothing sore to report.
DB Shoulder Press 5 X 5
Loads: 100, 110, 120, 120, 120
Weighted Incline Situps 5 X 10
Load: 25
*Supersets
DB Incline Bench Press 3 X 20
Load: 90
Back Extensions 3 X 15
*Supersets
Military Pull-up Workout
Continuing this program...Even days call for 25-50 pullups done in one session or throughout the day in small sets. I did 50 today mixed throughout the normal workout, broken down into groups of 5. Since I only did half of the workout yesterday, I'll probably tack on another day at the end of the 10 days.
Nothing sore to report.
Tuesday, August 31, 2010
Deadlift, Chinups, Bench Press, Incline Situps
Deadlifts 4 X 3
Load: 280#
Chinups 4 X 10
*Supersets
Dumbbell Bench Press 4 X 10
Load: 150#
Incline Situps 4 X 15
*Supersets
Load: 280#
Chinups 4 X 10
*Supersets
Dumbbell Bench Press 4 X 10
Load: 150#
Incline Situps 4 X 15
*Supersets
Thursday, July 29, 2010
Deadlift, Pushups, Moderate Metcon
Early afternoon
Strength
Deadlift 5 X 5
Load: 280 (80% of 1RM)
Diamond Pushups 5 X 10
Performed as supersets along with DL
*Diamond pushups are pushups done with hands close together, forefingers and thumbs touching, essentially forming a diamond. They work your triceps mainly, which is a limiting factor in the progress of many people's bench press, according to Lou Simmons. I'll try this a few times a week and see if I see any improvement.
Metcon
3 Rounds for time:
5 Squat Cleans (135#)
10 Pullups
30 Incline Situps
9:07
Workout comments: I'm going to start throwing pullups into every metcon I can, provided there is a pullup bar around, in addition to working strict or weighted pullups each week. No sorenes yesterday morning, which is a good sign. Nothing significant about my ankle, especially with the run yesterday.
Chris R. mentioned yesterday that a friend of his was all set for surgery due to a calf problem he developed after running regularly. Doctors could not find the problem and were (eager) to operate. This guy tried new shoes on a whim and found himself cured and running >20 miles per week less than 2 weeks later. I guess it's worth a shot, since I haven't replaced my running shoes in a while. I was on the kick of letting the soles wear down as much as possible to help my foot strike, but I guess injury trumps that.
Anything is worth a shot at this point.
Strength
Deadlift 5 X 5
Load: 280 (80% of 1RM)
Diamond Pushups 5 X 10
Performed as supersets along with DL
*Diamond pushups are pushups done with hands close together, forefingers and thumbs touching, essentially forming a diamond. They work your triceps mainly, which is a limiting factor in the progress of many people's bench press, according to Lou Simmons. I'll try this a few times a week and see if I see any improvement.
Metcon
3 Rounds for time:
5 Squat Cleans (135#)
10 Pullups
30 Incline Situps
9:07
Workout comments: I'm going to start throwing pullups into every metcon I can, provided there is a pullup bar around, in addition to working strict or weighted pullups each week. No sorenes yesterday morning, which is a good sign. Nothing significant about my ankle, especially with the run yesterday.
Chris R. mentioned yesterday that a friend of his was all set for surgery due to a calf problem he developed after running regularly. Doctors could not find the problem and were (eager) to operate. This guy tried new shoes on a whim and found himself cured and running >20 miles per week less than 2 weeks later. I guess it's worth a shot, since I haven't replaced my running shoes in a while. I was on the kick of letting the soles wear down as much as possible to help my foot strike, but I guess injury trumps that.
Anything is worth a shot at this point.
Thursday, February 11, 2010
This past week...
Monday (2-8-10)
Main site WOD
"Stephen"
30-25-20-15-10-5
GHD Situps (Incline Situps)
Back Extensions
Knees to Elbows
Stiff Legged Deadlift 95#
28:59
Tuesday (2-9-10)
Boot camp
WU: 1 mile run, Jumping jacks, squats, shuffle
5 Rounds
Alt. Shoulder Press 30# DBs
Box jump (24-in box)
OH walking lunges (45# plate)
Squat thruster w/ mountain climber
Situps
Could not keep track of the number of reps in each station. 1 minute spent at each station with 1 minute rest in between rounds.
Wednesday (2-10-10)
"Angie"
100 Pullups-13:48
100 Pushups
100 Situps
100 Squats-2:40
25:01
Snowed in today by the third major snowstorm of the season. Over 18 inches of snow hit Conshohocken and it was enough for work to give us the day off. I was confined to the house and figured I would try this workout again.
Thursday (2-11-10)
WU:
2 rounds
10 Shoulder dislocates
10 OH Squats 20#
5 Power cleans 27#
5 Thrusters 27#
5 Pullups
Main site WOD
400m run
12 Power cleans 135#
15 Thrusters 95#
33:47
I've been having some trouble with the Olympic lifts. I really didn't think I had the shoulder and wrist flexibility to properly execute these lifts. But today felt pretty good. I was getting through all the power cleans and thrusters without having to stop much for air. Same didn't really go for the later rounds. Overall, felt really good about this workout.
Main site WOD
"Stephen"
30-25-20-15-10-5
GHD Situps (Incline Situps)
Back Extensions
Knees to Elbows
Stiff Legged Deadlift 95#
28:59
Tuesday (2-9-10)
Boot camp
WU: 1 mile run, Jumping jacks, squats, shuffle
5 Rounds
Alt. Shoulder Press 30# DBs
Box jump (24-in box)
OH walking lunges (45# plate)
Squat thruster w/ mountain climber
Situps
Could not keep track of the number of reps in each station. 1 minute spent at each station with 1 minute rest in between rounds.
Wednesday (2-10-10)
"Angie"
100 Pullups-13:48
100 Pushups
100 Situps
100 Squats-2:40
25:01
Snowed in today by the third major snowstorm of the season. Over 18 inches of snow hit Conshohocken and it was enough for work to give us the day off. I was confined to the house and figured I would try this workout again.
Thursday (2-11-10)
WU:
2 rounds
10 Shoulder dislocates
10 OH Squats 20#
5 Power cleans 27#
5 Thrusters 27#
5 Pullups
Main site WOD
400m run
12 Power cleans 135#
15 Thrusters 95#
33:47
I've been having some trouble with the Olympic lifts. I really didn't think I had the shoulder and wrist flexibility to properly execute these lifts. But today felt pretty good. I was getting through all the power cleans and thrusters without having to stop much for air. Same didn't really go for the later rounds. Overall, felt really good about this workout.
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