Tuesday February 3, 2009

Noon weightlifting w/ Kelly

We worked on deadlifting. Practiced w/ a wide 'sumo' like stance to mix it up. I've recognized my most common fault is my head positioning. I have a tendancy to crane my head back to be looking forward instead of down and out at an angle. This one difference made me miss a lift at a lighter weight than a heavier one executed correctly.

Heavier deadlifting is what slipped my rib last time, so I was leery to push it. Unfortunately, I aggravated it again and am a bit frustrated.

Monday February 2, 2009

6pm w/ Angel

Three rounds for time of:

• 15 deadlifts (bodyweight)
• 15 burpees
• 15 dumbell thrusters (35#/ea)
• 15 pullups

11:20

I was a little cautious going into this considering deadlifting is what tweaked my rib in the first place, but the weight was fairly light so I went for it anyway. My left shoulder still felt a little weak on the thrusters but got warmed up by the end of the second round.

Friday January 30, 2009

Skipped workout today. Had a rib put back in place in the upper left area of my back.

Wednesday January 28, 2009

6pm w/ Adrian

Tonight we worked on deadlifting, with some type of upper body work in between each set. I went with a max set of dips.

265 x 5
265 x 5
265 x 5
315 x 3
315 x 3
305 x 3

Legs were shaky at the end and I couldn't move the bar all the way up, so I pulled a little weight off to finish the set.

Tuesday January 27, 2009

Worked out w/ Corrine and Aneel. We all did our own thing.

5 rounds @ 95# of:

• 5 overhead press
• 10 push-press
• 15 push jerk

11:20

Monday January 26, 2009

10 rounds of:

• 10 dumbell hang squat cleans (45#)
• 10 pushups (w/ chest slap on each one)

20:10

Saturday January 24, 2009

730 am w/ Kelly

This morning was a team workout for sharing equipment.

7 rounds for time of:

• 3 power cleans (155#)
• Sprint 4x approx 30m

In hindsight, 155 was too light. Kelly wanted us to be at the edge of our capacity for a triple. Next time 185 or 195 should be my working weight.

Wednesday January 21, 2009

6pm w/ Adrian

10 rounds for time of:

• 10 pullups
• 10 kettlebell swings (53#)
• 10 double unders

15:16

I was on pace for the first 3+ rounds at 1 min per round, but dropped off after that. This was a smoker.

Monday January 20, 2009

6pm w/ Kelly

For time:

• 30 rep back squat (185#)
• 1 Mile run

12:00 on the dot.

I broke up the squats into a set of 15, 6, and 9. Running was hard, legs like lead.

Tuesday January 07, 2008

6pm Class

15 rep, max overhead squat

115#

15-20 (I lost count) approx 40m sprint. Walk back, get set, go again.