Deadlift: Cycle #1 Workout #6
170lb x 5
160lb x 5
VO2 Max:
16kg - 7 reps per 15 sec. x 40sets (280 snatches)
Stats: 20min 11sec
Avg HR- 158
Peak HR- 173
Energy- 272cal
Crocodile:
10reps Right/Left
Lots of Z to start, after Deadlifts waited about 20min in the sun and then did VO2 Max. Left hand was better but still started to pinch at the end. Lots of Z and stretching after in the sun. Things felt good.
Thursday, April 30, 2009
Wednesday, April 29, 2009
Day off + Articles
Felt a bit sore and run down today. Have just done some Z-Health during the day and nothing else. Some good articles posted this week on yet again the Turkish Getup and it's use as a FMS.
Turkish Getup a good cheap movement screen? by mc
Question's and then some answered by Brett Jones
DragonDoor kettlebells vs. The other guy by David Whitley
This made me laugh out loud
Turkish Getup a good cheap movement screen? by mc
Question's and then some answered by Brett Jones
DragonDoor kettlebells vs. The other guy by David Whitley
This made me laugh out loud
Tuesday, April 28, 2009
16kg Armbar 2/2
Deadlift: Cycle #1 Workout #5
165lb x 5
155lb x 5
Snatch & Press: saw this on Brett Jones blog, snatch over head and press, snatch, press etc.
24kg 5sets x 2/2reps
Windmill:
12kg x 3/3
Sandbag fun: few cleans, press, carry, going to make a 25lb bag to put in my sandbag to vary the weight a bit more. Can't do much with the 100lbs and 50lbs was a bit to light.
Liked the snatch to press, something different. Had to focus on staying tight and practice tension a bit different with no clean. My left seemed to struggle with this.
Deadlift: Cycle #1 Workout #5
165lb x 5
155lb x 5
Snatch & Press: saw this on Brett Jones blog, snatch over head and press, snatch, press etc.
24kg 5sets x 2/2reps
Windmill:
12kg x 3/3
Sandbag fun: few cleans, press, carry, going to make a 25lb bag to put in my sandbag to vary the weight a bit more. Can't do much with the 100lbs and 50lbs was a bit to light.
Liked the snatch to press, something different. Had to focus on staying tight and practice tension a bit different with no clean. My left seemed to struggle with this.
Monday, April 27, 2009
Warmup: 12kg from press position
neck rotations
shoulder rotations
hip flexor stretch
active straight leg raise
16kg Armbar 2/2
Turkish Get-up: to half kneeling (no bridge)
16kg x 2/2
24kg x 3/3
Deadlift: Cycle #1 Workout #4
160lbs x 5
150lbs x 5
Z-health, bow stretch, brettzel to finish
Bit sore today after a long weekend, really took my time on the get-ups. Still worried about getting up out of the lunge and hurting my quad so stopped at half kneeling. Felt lubed up enough to deadlift, and reps felt easy.
neck rotations
shoulder rotations
hip flexor stretch
active straight leg raise
16kg Armbar 2/2
Turkish Get-up: to half kneeling (no bridge)
16kg x 2/2
24kg x 3/3
Deadlift: Cycle #1 Workout #4
160lbs x 5
150lbs x 5
Z-health, bow stretch, brettzel to finish
Bit sore today after a long weekend, really took my time on the get-ups. Still worried about getting up out of the lunge and hurting my quad so stopped at half kneeling. Felt lubed up enough to deadlift, and reps felt easy.
Sunday, April 26, 2009
Weekend
Sunday: Softball
2 games-still sore from Saturday but felt good once I got stretched out and warmed up. Knee, and quad were not a issue which makes me a happy camper. I hit well, but my fielding needs work. Lots of fun, sunny all day.
Saturday: Advanced KB class (2)16kg, 20kg, 24kg were used
Swings
Snatches
Hang cleans + press
Upright rows
Burpee + DL + Goblet Squat
Figure 8 holds + SLDL + Goblet Squat
Suitcase DL + Fast swings
Windmill practice
Hot Potato's
Crocodile's
Various other ab work I don't have names for. There is always way to much in class to list, but that is most of it. Great circuits, supersets, conditioning, and strength workouts, plus some Z and ab work jammed into a hour session. It is always a challenge and a great way to end a week of training.
2 games-still sore from Saturday but felt good once I got stretched out and warmed up. Knee, and quad were not a issue which makes me a happy camper. I hit well, but my fielding needs work. Lots of fun, sunny all day.
Saturday: Advanced KB class (2)16kg, 20kg, 24kg were used
Swings
Snatches
Hang cleans + press
Upright rows
Burpee + DL + Goblet Squat
Figure 8 holds + SLDL + Goblet Squat
Suitcase DL + Fast swings
Windmill practice
Hot Potato's
Crocodile's
Various other ab work I don't have names for. There is always way to much in class to list, but that is most of it. Great circuits, supersets, conditioning, and strength workouts, plus some Z and ab work jammed into a hour session. It is always a challenge and a great way to end a week of training.
Friday, April 24, 2009
Off day
Kettlebell class tomorrow, Friday is always a good day to take off. I have been reading Dinosaur Training and decided to make a sandbag today out of a army surplus duffel bag, heavy duty trash bags and of course sand. Poured each 50lb bag into separate trash bags, then double bagged that. Will see how it holds up. I tossed it around, did a few cleans, and a few deadlifts. I will say this, a 100lb sandbag is HEAVY...
Thursday, April 23, 2009
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