Amy
14-10-6 of
- Dumbell thrusters (50#)
- 2 pood kettlebell/dumbell swing
- Pullups
We ran 6 or 7 sets of sprints through the gate w/ 1 min to walk back before we went again. Good morning.
Friday, March 27, 2009
Friday March 27, 2009
6am w/ Kelly
Amy
14-10-6 of
We ran 6 or 7 sets of sprints through the gate w/ 1 min to walk back before we went again. Good morning.
Amy
14-10-6 of
We ran 6 or 7 sets of sprints through the gate w/ 1 min to walk back before we went again. Good morning.
Thursday March 26, 2009
Noon workout w/ Adrian
We did a workout based on an interval called German Volume Training (GVT). It involves doing 10 reps of a movement (or close to it) and resting for 1 minute, for 10 rounds. If the athlete can sustain 10 reps for all 10 rounds, it's time to increase weight. The idea is to be very close to your maximum capacity for each round. I was doing the SSP too fast, per Adrian, so he had me pick up 50s instead of 40s.
We split it up into to movements; squatting and see-saw-press (alternating dumbell presses, L&R = 1).
We did a workout based on an interval called German Volume Training (GVT). It involves doing 10 reps of a movement (or close to it) and resting for 1 minute, for 10 rounds. If the athlete can sustain 10 reps for all 10 rounds, it's time to increase weight. The idea is to be very close to your maximum capacity for each round. I was doing the SSP too fast, per Adrian, so he had me pick up 50s instead of 40s.
We split it up into to movements; squatting and see-saw-press (alternating dumbell presses, L&R = 1).
Wednesday, March 25, 2009
Wednesday March 25, 2009
Noon workout w/ Carl
For time:
30 presses
Hydrant run for every time you re-rack the barbell.
Broken into 13-6-6-5
9:04 (135#)
Maybe I should try 155/160 next time. A lot of people had 6-8 smaller sets.
For time:
30 presses
Hydrant run for every time you re-rack the barbell.
Broken into 13-6-6-5
9:04 (135#)
Maybe I should try 155/160 next time. A lot of people had 6-8 smaller sets.
Tuesday March 24, 2009
Morning bike ride with Aneel.
Left his house, through Presidio, over GG bridge, Marin headland loop, back over bridge through Arguello gate and return to his house. Great day.
Left his house, through Presidio, over GG bridge, Marin headland loop, back over bridge through Arguello gate and return to his house. Great day.
Monday March 23, 2009
Noon workout w/ Angel
10 -> 1 DB snatches (L&R)
10 -> 10 Pushups
15:29 w/ 50# db.
10 -> 1 DB snatches (L&R)
10 -> 10 Pushups
15:29 w/ 50# db.
Thursday, March 19, 2009
Thursday March 19, 2009
Noon weightlifting w/ Carl
Push Press day.
115x5
135x5
155x3
185x3
205x1
215x1 (fail)
Failed on the last rep. Carl said I just pressed too early before jumping the weight up and could've nailed it and probably more. Good day to work on technique when the bar is heavy.
Push Press day.
115x5
135x5
155x3
185x3
205x1
215x1 (fail)
Failed on the last rep. Carl said I just pressed too early before jumping the weight up and could've nailed it and probably more. Good day to work on technique when the bar is heavy.
Wednesday, March 18, 2009
Tuesday March 17, 2009
Noon weightlifting w/ Kelly.
Kelly has us 'box squat' today. He had us take a wide stance to put us at the limits of our hip flexibility. We would squat down and sit on a few plates that placed our knee angle slightly below parallel, come off hamstring tension, then reactivate and rock forward then up. It taught us to be explosive out of the bottom position. The idea was to work up to something heavy.
Not paying attention to what was on the bar, I counted up the weight and realized I had just done my previously recorded PR weight easily, put on 10 more and did a regular back-squat @ 305 for a new PR. I think I had some more room to increase the load because the 305 felt like it came up easily as well.
Kelly has us 'box squat' today. He had us take a wide stance to put us at the limits of our hip flexibility. We would squat down and sit on a few plates that placed our knee angle slightly below parallel, come off hamstring tension, then reactivate and rock forward then up. It taught us to be explosive out of the bottom position. The idea was to work up to something heavy.
Not paying attention to what was on the bar, I counted up the weight and realized I had just done my previously recorded PR weight easily, put on 10 more and did a regular back-squat @ 305 for a new PR. I think I had some more room to increase the load because the 305 felt like it came up easily as well.
Thursday, March 12, 2009
Thursday March 12, 2009
Noon weightlifting w/ Carl
Great warmup with various gymanstic skills.
Deadlifted up to 5 heavy triples.
10 x 135
7 x 185
5 x 225
3 x 245
3 x 275
3 x 295
3 x 315
2 x 325
Great warmup with various gymanstic skills.
Deadlifted up to 5 heavy triples.
10 x 135
7 x 185
5 x 225
3 x 245
3 x 275
3 x 295
3 x 315
2 x 325
Wednesday, March 11, 2009
Tuesday March 10, 2009
Noon weightlifting with Kelly.
Took some time to work out our split stance for the split jerk. I've never really been a big fan of splitting my stance, probably because I just never practice it. Today was a good opportunity to establish a solid foundation (no pun) in that skill. I still need a lot of practice to get lower on my split and maintain stability.
We started adding weight to the bar, attempting to get as much overhead as possible.
New PR of 225#.
Took some time to work out our split stance for the split jerk. I've never really been a big fan of splitting my stance, probably because I just never practice it. Today was a good opportunity to establish a solid foundation (no pun) in that skill. I still need a lot of practice to get lower on my split and maintain stability.
We started adding weight to the bar, attempting to get as much overhead as possible.
New PR of 225#.
Monday March 9, 2009
Warmed up playing a few rounds of dodgeball. Lots of fun.
Tabata timed alternating squats and pullups.
Squats/Pullups -> 16/9 respectively.
Finished up with a few more rounds of dodgeball and some stretching.
Tabata timed alternating squats and pullups.
Squats/Pullups -> 16/9 respectively.
Finished up with a few more rounds of dodgeball and some stretching.
Saturday March 7, 2009
730am with Kelly
As a team of 3, we had to complete 90 squat snatch @ 95# and 120 pullups.
Then lunge step to the gate and back w/ the loaded bar racked in the front.
Then run a mile.
28:15
I was the lagger for our team on the mile.
As a team of 3, we had to complete 90 squat snatch @ 95# and 120 pullups.
Then lunge step to the gate and back w/ the loaded bar racked in the front.
Then run a mile.
28:15
I was the lagger for our team on the mile.
Thursday March 5, 2009
Noon weightlifting with Carl
Worked handstand drills for about 25 minutes.
Pressed for a heavy single today. Only got up to 165 again.
Worked handstand drills for about 25 minutes.
Pressed for a heavy single today. Only got up to 165 again.
Wednesday, March 4, 2009
Wednesday March 04, 2009
Noon w/ Carl
Deadlift BW+20% 10 -> 1
Press 135# 3-3-3-3...
Pullup(strict) 10 -> 1
20:00
Deadlifting BW+20% worked out to be like 197 for me, so I went w/ 200, all sets unbroken. Only got first set of dead-hang pullups unbroken. Those were definitey the hardest part. The last 3 rounds I had to do 2 and 1 to finish the presses @ 135#. Great workout.
Turned out to be a gorgeous day after the rain stopped this morning.
Deadlift BW+20% 10 -> 1
Press 135# 3-3-3-3...
Pullup(strict) 10 -> 1
20:00
Deadlifting BW+20% worked out to be like 197 for me, so I went w/ 200, all sets unbroken. Only got first set of dead-hang pullups unbroken. Those were definitey the hardest part. The last 3 rounds I had to do 2 and 1 to finish the presses @ 135#. Great workout.
Turned out to be a gorgeous day after the rain stopped this morning.
Tuesday, March 3, 2009
Tuesday March 03, 2009
6pm w/ Kelly
On the minute, complete an increasing number of cleans (squat) at 135# or more.
ex. Min 1 - 1 Clean, Min 2 - 2 Cleans... until you don't make the reps in that round.
7 complete rounds +7 (35 total reps)
At the time, I knew I could have done the last rep of that round, but I listened to my body say "You don't want to do the next round" and stopped working. Felt like a chump for stopping.
On the minute, complete an increasing number of cleans (squat) at 135# or more.
ex. Min 1 - 1 Clean, Min 2 - 2 Cleans... until you don't make the reps in that round.
7 complete rounds +7 (35 total reps)
At the time, I knew I could have done the last rep of that round, but I listened to my body say "You don't want to do the next round" and stopped working. Felt like a chump for stopping.
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