June 4, 2013

 Australian Pull-ups 3 x 7

Hanging Knee Raises 3 x 7
Clean and Presses - 28kg/28kg, 3 x 5
Front Squats - 28kg/28kg, 3 x 5
Bottoms up squat to presses 20kg, 3 x 3 x 1/1

 
Upped the bottoms up work.

June 2, 2113

Australian Pull-ups 3 x 7
Hanging Knee Raises 3 x 7
Presses - 28kg/28kg, 3 x 5
Front Squats - 28kg/28kg, 3 x 5
Bottoms up squat to presses 16kg, 3 x 3/3

May 28, 2013

Australian Pull-ups 3 x 5

Hanging Knee Raises 3 x 8

Presses - 28kg/28kg, 3 x 5

Front Squats - 28kg/28kg, 3 x 5

May 27, 2013

May 26 2013

Australian Pull-ups 3 x 5

Hanging Knee Raises 3 x 5

Presses - 28kg/28kg, 3 x 5

Front Squats - 28kg/28kg, 3 x 5

Bottoms up squat to presses 16kg, 2 x 3/3

May 23, 2013

Australian Pull-ups 3 x 5

Hanging Knee Raises 3 x 5

Presses - 28kg/28kg, 3 x 5

Front Squats - 28kg/28kg, 3 x 5

 

May 21, 2013

Presses - 24kg/24kg, 3 x 5

Front Squats - 24kg/24kg, 3 x 5

Hanging Knee Raises 3 x 5

Bottoms up squat to presses 16kg, 2 x 3/3

May 19, 2013

Swings 20kg; 10 x 20

Hanging knee raises 3 x 5

Pushups 3 x 5

May 7, 2013

Complex

Three rounds; 24kg/24kg, 24kg/24kg, 28kg/28kg

Swings – 5
Presses – 5
Front Squats – 5
Clean, Front Squat to Press – 5

For a total of 15 swings, 15 cleans, 30 presses, and 30 squats.

May 5, 2013

Complex

24kg; three rounds

Swings – 5

Presses – 5
Front Squats – 5
Front Squat to Press – 5

For a total of 15 swings, 30 presses, and 30 squats.

May 4, 2013

 

Complex

16kg, 20kg, 24kg, 24kg i.e. four sets

Swings – 5

Presses – 5
Front Squats – 5
Front Squat to Press – 5

For a total of 20 swings, 40 presses, and 40 squats. Done strength style vs ballistic style...still sweated up a storm

April 2013

April 19, 2013

Zercher Squats

145 lbs
5, 3, 2

TGU’s

16kg
3 x 3/3

Figured a workaround.

April 18, 2013

Zercher Squats
135 lbs
5, 3,

I have a cut on my left foot.  Trying the get ups pulled on the scab too tightly.

 April 16, 2013

Third day in a row.  I can tell that the Zercher’s are hitting the gut.

Zercher Squats

135 lbs

5, 3, 2

TGU’s

16kg
3 x 3/3

April 15, 2013

Bloody Nose.  You try lifting with a Kleenex shoved up one nostril.

Zercher Squats
125 lbs
5, 3, 2

TGU’s

16kg
3 x 3/3

April 14, 2013

Starting way at the bottom in a very easy fashion.  I feel so out of it.  Fatigued from hard work, stress, lack of good sleep, and poor diet.  The best way to dig myself deeper is to overdo it, so I’ll start in the hole.

Zercher Squats

115 lbs
5, 3, 2

TGU’s

16kg
3 x 3/3

If this doesn't motivate you....

March 10, 2013

Swings 
20kg;
12 x 5/5/5/5/5

300 in 11:40
40:20 work to rest ratio

The first five sets my shoulders ached.  The last five my back.  Wind was good!

Even Zombie's need to get strong...

Monday, March 06, 2013

Swings
20kg
5/5/5/5 x 15
In 16 minutes.

300 total reps.

Good snap in the hips.  My 'girdle' felt kind of pumped. No too winded really.

January 27, 2013

Swings
24kg
5/5/5/5 x 15

In St. Louis last week.  Just an easy "bridge" workout to get back into the 'swing' of things. (Got a new boss the week before and wound up working late most of the week.)

January 13, 2013

Swings
28 kg
5/5/5/5 x 13

260 reps

15:06:99
Peak: 160 bpm
Avg: 141 bpm
Min: 92 bpm
Recovery: 25 bpm
In zone:  13:34
Calories: 334

I'm using a different heart rate monitor than I'm used to.  I used to use a Polar which gave me so much more information.  However, I burned through a couple trying to change the battery.  I just don't see going through the expense of shipping etcetera.  Timex however does let me change batteries.  It also has a feature that will beep when I go outside my target zone.  This will be useful when I start training for mitochondrial genesis.

Interesting that I hit 334 calories.  That's the equivalent of the two Mountain Dews I had today.  Ten of those type of workouts and I'll have burned off a pound ;-)

The 28 kg is tough on my grip...I felt it slipping towards the end.  I've really regressed.

January 10, 2013

Running the bells - lackadaisically

Warm up:
Snatches
16kg 5/5 x 3
Indian Clubs

Six rounds:
Snatches
16 kg 5/5
20 kg 5/5
24 kg 5/5

Total = 105/105

I was more interested in performing this as a strength drill and so took my time.  The 24 kg fires the core in a way the lighter bells don't.

N' ice N' easy ;-)

January 7, 2013

Swings 24 kg
5/5/5/5/5 x 10
L/2/R/2/L
Working the left and the grip a little.

10:45 total time
250 total reps
40:20 work:rest
With an extra minutes rest between sets 5 and 6.
Similar to last time only 8 lbs heavier.
Surprisingly my grip was about to go at the end.

January 2, 2013

Swings 20 kg
5/5/5/5/5 x 10
L/2/R/2/L
Working the left
Really pulling up the knee cap

10:40 total time
250 total reps
40:20 work:rest
With an extra minutes rest between sets 5 and 6

Let's Get This Ball Rolling

Happy (Hopeful) New Year! 


 January 1, 2013

Not a ball buster, just starting (again). Trying to break free of the inertia. Per Andrea, just 10 -15 minutes of swings, snatches, or complexes for the next three weeks while I try to get work/stress under control.

Snatches

16kg x 5/5
20kg x 5/5

Five rounds with a minute rest between rounds for a total of 9 minutes.

Total = 50/50

Base weight taken yesterday is 259.4.