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Written by Bruce
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Friday, 07 August 2009 09:28 |
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5.5 min KB snatch (on command every 5 sec/switch hands at halfway) 12kg
10 round Tabata Russian swing - 12kg
10 round pull-up (kipping allowed) - jumping I started the kb snatch with my left arm since it's the less coordinated side and was doing good until the 2 minute mark then it got rubbery. I had better form throughout on the right arm but still had rubber arm around the 2 minute mark. I maintained 11 reps all the way through the 10 rounds of russian swings. The jumping pullups I got 10 reps the first round then was at 8 for a few rounds before falling down to 5 - 7 reps. I don't think any of the rounds were below 5 reps. Overall it was a good day. |
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Written by Bruce
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Monday, 03 August 2009 08:15 |
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6 Minutes alternating 1 minute of each: Group 1: Russian KB Swings - 16kg
Burpees Group 2: Front KB Squat - 16kg - RH Only, LH only then Goblet Squat
Pull Ups - jumping Group 3: KB Jerk - 12kg - RH, LH then alternate R and LH
Knees to Elbows I didn't try to keep track pf reps. The first round of swings I kept a steady, non-stop pace the full minute. It was an uphill battle on everything from that point on. The squats were pretty good; there was at least one break each minute, form was good for the most part. I did catch myself in some bad reps but got back on the next rep. The jerks I started with 16kg the first minute but dropped down to 12 kg after the first minute. Knees to elbows was knees above parallel and I got 10 reps each minute. The grip was failing before my core was failing. |
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Written by Bruce
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Thursday, 02 July 2009 07:39 |
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50 Reps Hanging Dumbbell Cleans 45# (25#)
24" Box Jumps (step ups) 7:18 I knocked the cleans out 10 at a time, alternating the forward foot each 10. I used the band for the first 10 box jumps and then switched to step ups to finish out. I'm carrying a lot of weight to be doing that much jumping even with the band. Overall I felt good about my time and effort. There was very little resting. |
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Written by Bruce
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Monday, 29 June 2009 09:11 |
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30 Kettlebell Swings (16kg)
30 KB Clean and Press (15 right, 15 left) (12kg)
30 Snatches (15 right, 15 left) (12kg)
3 Rope Climbs (6 from floor to standing)
30 Ring Push Ups (knee push ups)
30 Dips (negatives)
30m Bear Crawl
30 Burpees (10 - no pushup no jump)
3 Turkish Get Ups (Heavy, 3 on each side) (8kg)
300 meter sprint on rower 23:20 This was a very unpleasant workout. I was doing ok on everything before the push ups. There was some on the fly modification (10L 10R 5L 5R) on the cleans and snatches. When I did the pushups I started out with 10 on an elevated box, then switched to knee, then switched to against the wall. It didn't matter how I tried to do them I could get no more than 5 at a time. I did 10 negative dips unbroken and then it was a slog to finish. I caught myself a few times simply dropping to the floor without any control at all. I took a moment to get my composure before starting back in. Even still, after about 22 or 23 I had nothing and finished out the reps dropping. The bear crawl was from the front door to the office door and back. I made it all the way to within 5 feet of finishing and had to stop. It sucked! Even doing my seriously modded burpees 10 was all I could muster. And the turkish get ups may have been the worst I've ever done. I got off balance when standing up on 2 of them. It wasn't a problem with the weight I was able to keep my arm locked out throughout. This may have been the first workout ever where I was actually looking forward to the row. And.... the row sucked!!!!!! Other than what I mentioned above it was a nice fun workout. |
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Written by Bruce
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Thursday, 25 June 2009 09:01 |
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3 Rounds 800m run
50 V-Ups (25 situps)
50 Supermans (25) 28:09 The running once again was the major stumbling block. The situps were next. All 3 rounds I got no more than 10 non-stop, usually 6 or 7 at a time. Supermans were unbroken throughout. In fairness, I don't have the flexibility/core strength to get significant leg or chest lift. But, what I was doing sucked so going non-stop feels like an accomplishment. Oh yeah, I have added pull ups to my daily routine. I'm shooting for 5 with the green band everyday. I do as many as I can with the band and if I don't get 5 I do an additional 5 jumping chest to bar. Today was 3 with the band and 5 jumping. |
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