AM Workout:
1/2 Tabatas of
weighted pull-ups, 25lbs
True push-ups on rings
weighted sit-ups, 25lbs
95lbs front squats
Mid-Afternoon Workout:
performing "21's" for each of following
Biceps -3 sets of using ez-curl bar, 85lbs
Triceps -3 sets of using ez-curl bar, 85 lbs
PM Workout:
Martial Arts Training with some buddies
I figured I would try working in a little bit of some isolation/specificity work throughout the week. This type of exercise will amount to a small percentage of my output. I just wanna test and see what it accomplishes, if anything.
Monday, February 28, 2011
Saturday, February 26, 2011
Sore Ace Cheeks
Holy Prison Muscles, Batman! My Butt Cheeks are sore. Yesterday definitely did some damage to my butt and back. I almost wussed out on doing my workout today.
Strength:
Hand Stand Push-ups on paralettes
MetCon:
7 Rounds for time
10 squat cleans, 45lbs
10 jumping squats
5 Muscle-ups
Time: 12:50
then
4 x 2min plank hold
With my A-cheeks being so sore, I felt that I needed to set a pace for this workout rather than attacking it. It turns out my pace was too slow, as well; I had quite a bit of gas in the tank when I finished. I hate when I don't push hard enough.
Strength:
Hand Stand Push-ups on paralettes
MetCon:
7 Rounds for time
10 squat cleans, 45lbs
10 jumping squats
5 Muscle-ups
Time: 12:50
then
4 x 2min plank hold
With my A-cheeks being so sore, I felt that I needed to set a pace for this workout rather than attacking it. It turns out my pace was too slow, as well; I had quite a bit of gas in the tank when I finished. I hate when I don't push hard enough.
Friday, February 25, 2011
Tired Hamstrings
Workout:
Drill Kettlebell Snatches
then
4 rounds for time of
3 Deadlifts 335lbs
20 walking lunges holding 2 - 55lb dumbbells
Time 4:29
Worked to 88lbs on the snatches. Surprisingly the deadlifts were much easier than I anticipated; however, the lunges were a little tougher.
Drill Kettlebell Snatches
then
4 rounds for time of
3 Deadlifts 335lbs
20 walking lunges holding 2 - 55lb dumbbells
Time 4:29
Worked to 88lbs on the snatches. Surprisingly the deadlifts were much easier than I anticipated; however, the lunges were a little tougher.
Thursday, February 24, 2011
a little twist
AM Workout:
5 Rds not for time of
20 push-ups
20 sit-ups
Mid day:
rope climbs
PM Workout:
Tabatas using a heavy bag w/ 1 min rest between tabatas
jab/cross
hooks
Thai kicks
During work I had to go to the back side the building where we have an obstacle course. I took a few minutes to knock out a few 20 ft rope climbs.
5 Rds not for time of
20 push-ups
20 sit-ups
Mid day:
rope climbs
PM Workout:
Tabatas using a heavy bag w/ 1 min rest between tabatas
jab/cross
hooks
Thai kicks
During work I had to go to the back side the building where we have an obstacle course. I took a few minutes to knock out a few 20 ft rope climbs.
Wednesday, February 23, 2011
Flag football and Muscle-ups
AM
Played flag football
PM
Drilled muscle-ups
I didn't do a timed workout for the muscle-ups, but did quite a few of them. Tomorrow should be a good work.
Played flag football
PM
Drilled muscle-ups
I didn't do a timed workout for the muscle-ups, but did quite a few of them. Tomorrow should be a good work.
Sunday, February 20, 2011
Flag Football!!!
Saturday Night! Flag football! 2-1/2 hours!
The Men's Ministry at my Church rented out a field at Udall park for some epic flag football. It always turns out to be a good workout.
Today my adductors are a little sore.
The Men's Ministry at my Church rented out a field at Udall park for some epic flag football. It always turns out to be a good workout.
Today my adductors are a little sore.
Friday, February 18, 2011
Rope Climbs
Rope climbing is a great test of upper body fitness, strength and endurance.
AM Workout:
3 Rounds for time:
2 - 20 ft Rope Climbs, arms only(no assistance from legs)
15 Kettlebell Swings 88lbs
Time: 8:25
PM Workout:
Tabata Sit-ups
and
Mobility work
Made it up the first 1 and 1/2 climbs with out resting. After that I needed to rest between climbs and once or twice during climbs. I used my legs for support during the rests, but did not use them to climb.
AM Workout:
3 Rounds for time:
2 - 20 ft Rope Climbs, arms only(no assistance from legs)
15 Kettlebell Swings 88lbs
Time: 8:25
PM Workout:
Tabata Sit-ups
and
Mobility work
Made it up the first 1 and 1/2 climbs with out resting. After that I needed to rest between climbs and once or twice during climbs. I used my legs for support during the rests, but did not use them to climb.
Wednesday, February 16, 2011
Command PT
So I generally dislike the typical Military Command PT. It is always push-ups, sit-ups, run. However, today I did not mind. I am quite in need of a rest day, so I was able to just gingerly complete the requirments.
Workout
Max Push-ups in 3 mins
Max Sit-up in 3 mins
Run 1.5 miles
I have no idea how many push-ups I did, but I only did 60 sit-ups. I did not time my run, but it was quite slow. I need sleep and recovery. I should be able to get some good sleep tonight. I have a couple good workout days ahead, plus a big flag football game on Saturday.
Workout
Max Push-ups in 3 mins
Max Sit-up in 3 mins
Run 1.5 miles
I have no idea how many push-ups I did, but I only did 60 sit-ups. I did not time my run, but it was quite slow. I need sleep and recovery. I should be able to get some good sleep tonight. I have a couple good workout days ahead, plus a big flag football game on Saturday.
Tuesday, February 15, 2011
Decent Day
Strength
Back Squat: 5 x 5
Weight: 315 - 325 - 325- XXX - XXX
MetCon
Power Cleans, 135lbs
10 power cleans
Run 200m
9 power cleans
Run 200m
8 power cleans
Run 200m....
....Continue descending to finish with 1 power clean and 200m run
Time: 11:33
Wanted to jump to 335 and 345 for last two sets of squats, but I was pressed for time so couldn't finish. Not a bad time on the MetCon, though I could have completed the runs faster. I started the runs a little slow, as I was worried about "hitting the wall." Once I got to the second to last run, I realized I still had a good amount of juice, but it was too late to make up a lot of time. 10 mins could have happened if I killed myself.
Back Squat: 5 x 5
Weight: 315 - 325 - 325- XXX - XXX
MetCon
Power Cleans, 135lbs
10 power cleans
Run 200m
9 power cleans
Run 200m
8 power cleans
Run 200m....
....Continue descending to finish with 1 power clean and 200m run
Time: 11:33
Wanted to jump to 335 and 345 for last two sets of squats, but I was pressed for time so couldn't finish. Not a bad time on the MetCon, though I could have completed the runs faster. I started the runs a little slow, as I was worried about "hitting the wall." Once I got to the second to last run, I realized I still had a good amount of juice, but it was too late to make up a lot of time. 10 mins could have happened if I killed myself.
Monday, February 14, 2011
Bad! Bad! Bad!
AM Workout
15-12-9 of:
Thrusters, 135 lbs
Weighted Pull-ups, 25 lbs
PM Workout
10 x 50m sprints
5:1 rest to work ratio
PM Mobility
Shoulder - posterior rotation w/ interior bias
Hips - internal rotation w/ medial stretching
Feet - fascial release
Okay, so I sucked it up bad on the AM workout. My old time for this was approx 6 mins. I can only blame a little bit of this on the fact that I did my pull-ups on gymnastic rings--very difficult to do cyclic pull-ups on rings. Of course the rest of the blame would be on my still-getting-back-where-I-was-before, and I had no motivation so I wuss up on the workout. I gotta do better than that.
15-12-9 of:
Thrusters, 135 lbs
Weighted Pull-ups, 25 lbs
PM Workout
10 x 50m sprints
5:1 rest to work ratio
PM Mobility
Shoulder - posterior rotation w/ interior bias
Hips - internal rotation w/ medial stretching
Feet - fascial release
Okay, so I sucked it up bad on the AM workout. My old time for this was approx 6 mins. I can only blame a little bit of this on the fact that I did my pull-ups on gymnastic rings--very difficult to do cyclic pull-ups on rings. Of course the rest of the blame would be on my still-getting-back-where-I-was-before, and I had no motivation so I wuss up on the workout. I gotta do better than that.
Sunday, February 13, 2011
Easy Day
Today was an easy day.
15 mins agility drills with strength shoes.
Tomorrow is a tough day. A couple of good workouts planned.
15 mins agility drills with strength shoes.
Tomorrow is a tough day. A couple of good workouts planned.
Rest for Saturday
No real workout today (Saturday). I did a decent amount of mobilization, but no real energy exertion.
20+ mins on hamstring mobility
10+ mins sitting in the bottom of a squat
30 mins swinging Escrima sticks to loosen arms and shoulders, and drill striking techniques.
20+ mins on hamstring mobility
10+ mins sitting in the bottom of a squat
30 mins swinging Escrima sticks to loosen arms and shoulders, and drill striking techniques.
Friday, February 11, 2011
Burpees Suck!
If you have done burpees before, you know that they suck. If you have not done them, you are missing out.
MetCon
4 rounds of:
Run 800m
40 burpees
Time: 28:01
Mobility
Hip flexors - stretch and roll-out
Calves - stretch and foam roll
Sub 24 minutes would put me back to awesome status, but I knew that wasn't gonna happen. I figured sub 30 would be a good goal for second day back. On a positive note, the nagging cough I have had for the past month is almost gone and didn't bother me as much as I anticipated. In a lot of ways I felt better than anticipated; however, my reovery from the workout was horrible. Part of elite fitness is fast recovery time...it'll come soon.
MetCon
4 rounds of:
Run 800m
40 burpees
Time: 28:01
Mobility
Hip flexors - stretch and roll-out
Calves - stretch and foam roll
Sub 24 minutes would put me back to awesome status, but I knew that wasn't gonna happen. I figured sub 30 would be a good goal for second day back. On a positive note, the nagging cough I have had for the past month is almost gone and didn't bother me as much as I anticipated. In a lot of ways I felt better than anticipated; however, my reovery from the workout was horrible. Part of elite fitness is fast recovery time...it'll come soon.
Thursday, February 10, 2011
THE RETURN OF A FIRE BREATHER
I have until 27 April to get myself back to the fitness level of a fire-breathing monster. I have been there before, but I will need to push hard and be smart to get there again in such a short period of time. Granted, I have been half-butting my fitness for quite awhile (only working out a few days a week, and giving little effort during the workouts), but at least I'm not starting from scratch. with that said...Here is day one of the return of a Fire Breather.
Strength
Front Squats: 3 x 3 at 225
MetCon
Five Rounds of:
5 Kettlebell Snatch Right Hand
5 Kettlebell Snatch Left Hand
10 Pull-ups
Time: 5:37
Running
4 x 110m Sprints using Strength Shoes
--The FS were not too heavy, probably had a good 25 more pounds in me. Gotta take it easy first day back after the surgery though.
--Felt okay on the MetCon. Still have a good amount of improvement to come on my work capacity.
--I had planned on running a few more sprints, but the surgery site started to hurt on these.
Strength
Front Squats: 3 x 3 at 225
MetCon
Five Rounds of:
5 Kettlebell Snatch Right Hand
5 Kettlebell Snatch Left Hand
10 Pull-ups
Time: 5:37
Running
4 x 110m Sprints using Strength Shoes
--The FS were not too heavy, probably had a good 25 more pounds in me. Gotta take it easy first day back after the surgery though.
--Felt okay on the MetCon. Still have a good amount of improvement to come on my work capacity.
--I had planned on running a few more sprints, but the surgery site started to hurt on these.
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