Thursday, April 23, 2009

Thursday workout

am workout: VO2
50 sets of 7 reps with 16kg.

I should've kept going instead of cutting it short to go to work. Work could've waited. 80 sets is right around the corner, then i will up the reps to 8.

Tuesday, April 21, 2009

Been awhile again.

Didn't realize it has been so long since posting. There has been a lot of big things going on in my life lately that I will be bringing you up to date on. Last weekend I re-certified as a RKC instructor after completing the three day class. More on that also.

Saturday, April 11, 2009

Saturday Morning workout

Card Deck-Ace=14 reps on down
Hearts - Burpees w/jump
Diamonds - Sprint in place
Spades - Deck squats
Clubs - Lateral jumps over a 8" box

Time: 27:36 281 cal HR 147A 166max

What a great way to start the weekend. Tore the deck in half when I was done to make me feel better.

I'm off to find some plates with a good hub for the hub grip challenge on the Dragondoor strength forum.

Thursday, April 9, 2009

Phonebook tears.

What a night....Thursday's training.

AM workout: 15sec work/15sec rest

burpees/jump rope
3 min rest
hindu squats/mtn climbers
3 min rest
Power wheel pike ups
Power wheel leg curls

37:58 352 cal HR 140A 166 Max

PM grip work:

3-dimes pinch holds X3 R/L
25lbs plate curls X 3 sets
Card tears - 3 decks
phonebooks - 3

Doing more bw conditioning work and taking a break from the big lifts after the TSC. I was burnt out on DL and pullups. I've been doing a little grip work everyday and will continue until I can feel that I need to take some time off. Surprised myself with the cards and phonebooks. I couldn't start a PB on Sunday at the Grip and Rip. I was shot physically and mentally. Recharged today I got threw them.

Senior Russian Kettlebell Instructor Gets Core Workout of His Life!

Wednesday, April 8, 2009

Wednesday Workout

AM: grip work
Pinch block curls 15lbs 3x5 L/R
Card tears (Adam's way) 3 tears with 30 cards.
Static pulls on duct taped phonebook. This hurt just like Adam said it would.

JM warm up
10, 9, 8, etc reps alernating between sets
A1 Dbl snatch 32kg 10,9,8,7,6,5,4,3,2,1
A2 Hanging knee raise 10,9,8,7,6,5,5,5,5,5
26:39 263 cal HR 145 A, 172 Max

Good lifts today. Really feeling it in the tendons and arms. Dbl snatches were a great change of pace and the first 3 sets were killers.

Tuesday, April 7, 2009

Tuesdays Workout

JM warm up
Grip work-25lb plate curls 3x5 R/L
Arm Bar 16kg KB 3-R/L
Dbl TGU 2-16kg KB x 3 reps
40sec work/20sec rest for 12 min per set
cable full ext 19,15,15,15,15,16
box jumps 20,16,16,16,16,17,15
3 min rest
burpees 13,13,12,10,10
lateral jumps 13,16,19,14,17
271cal 23:00min HR 160A, 177 max

Still feeling fatigued from the weekend. More mentally than physically. I digested alot of info and was over stimulated. Need to get some rest tonight.

Reflections on my TSC experience..

Me with Mike Nelson, Adam Glass, Brad Nelson and a really bad ass sledge hammer.

This was my first time competing in a TSC or any competitive weight lifting event for that matter. My numbers:
BW 226
DL 510 PR
Pull-up +10kg 12 reps
Snatch 32kg 79 reps
I’m happy with my number because I hit two of my three goals for the competition. I wanted to hit a 500 DL, I did. I fell short on pull-ups, wanted to hit 13/14. I had completed 13 reps a few weeks before the comp. I had never snatched a 32kg kb for five minutes before. I wanted to be between 60-80 reps. 79 was a number I’m happy with. I now have a baseline of where my lifts are. I will come in better conditioned and post higher numbers at the Sept TSC. I also wanted to comment on those that did compete. It takes a lot to put the nerves aside and step into the spot light and perform in front of an audience. To all those that competed this weekend, my hats off to you.

Thursday, April 2, 2009

Thursday workout

Mixing it up:

JM warm up
Yoga 12-min
30sec work/30sec rest for 30min
Exercise - Total reps
Cable full extension - 113
Burpees with a jump - 107
Box jumps (18") - 130

320 cals, HR 152A, 170 max

Getting a little board with my training so you'll be seeing a lot of different full body type workouts coming up. I really need to get ready for summer activites.
Relax tomorrow, TSC Sat.

Wednesday, April 1, 2009

Wednesday Workout

A1 1 arm push up-5,5/4,4/5,5/5,4/4,4
A2 1 arm body row(on the TRX) 5,5,5,5,5
B1 1 leg box step(18"box)5x5 L/R
B2 1 leg DL 24kg KB 5x5 L/RTime 20:58 137 A HR, 188 cal

TSC Prep
Pull-ups bw+24kg 3x1
1 arm swings 48kg 5x5 R/L
Been a long time since I've done 1 arm pushups. Forgot about the tension that is required to complet multiple sets of them. The pullups with the bw+24kg kb went up easier than they have in a long time. Granted there were just singles. Good workout today.

Joint Mobility

Great Joint Mobility to do upon waking in the morning, before working out or prior to athletic activities.