Wednesday, February 11, 2009

Wednesday 02/11/2009

Thoughts lead on to purposes; purposes go forth in action; actions form habits; habits decide character; and character fixes our destiny.

- Tryon Edwards
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (165#)
American KB Swing (24 kg)

Time: 11:03

WOD: Kettlebell
Tabata -- 5 Rounds of:45/:15
Complete all rounds of one exercise before moving to the next.
American KB Swing (16 kg)
KB Flip Squat (16 kg)
KB Burpee-High Pull (24 kg)
Box Jump (24")

Phase I: Preparation
Muscle Up skills practice

Phase II: Hip and Shoulder Strength

"Jason" for time do:

100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Time: 23:09

Notes: substitution for 1 muscle up = 4 pull up and 4 dips. Thus for last round you would do 80 pull-ups and 80 dips. Ring dips are preferable if you have rings. This is a big incentive to master the muscle up!

Phase III: Core:
30-20-10 GHD sit-ups and Back Extensions


Tuesday, February 10, 2009

Tuesday 02/10/2009

It ought to be "high fat" diet, but I couldn't find a card that said that. Oh well. Yay for the Anabolic Diet.

5 rounds
12 Push Press (65#)
20 Box Jumps

Time: 8:13



Phase I: Preparation
Jump Rope 50 double unders. Warm up for Press Sequence w/ low weight, high rep press sequence until you reach failure, then rest 5 minutes

Phase II: Strength

Press 1-1-1-1-1 (65-70-75-80-85)
Push Press 3-3-3-3-3 (85-90-95-100-105)
Push Jerk 5-5-5-5-5 (95-100-105-110-115)

This linear progression in terms of the weight I used doesn't look quite right to me. I think I stopped sometime before the point where I would have been maxed out. I need to read up more on how to perform these workouts.

Phase III: Core:
100 four-count leg-levers, 100 four-count flutter kicks


Monday, February 9, 2009

Monday 02/09/2009

I honestly don't just do one workout a week -- I've just been too lazy to post. Note to self: Get back on it!

WOD: Charge
2-4-6-8-10-8-6-4-2-4-6-8-10 reps of:
Burpee Box Jump
Goblet Squat (40 kg)

Phase I: Preparation
Run 1 mile. O/H Squat skill development w/ PVC pipe or light bar

Phase II: Max ROM & Stabilization

"Overhead - Down low"
5 rounds for time of:

9 one-arm dumbell snatch each arm (35lb) -- subbed 30#
15 Overhead Squat 95lb
21 Burpees

Phase III: Core:
max sit-ups 2 minutes

(at Ceren's cool garage gym)
Tabata :20/:10
KB Swings (16 kg)


Monday, February 2, 2009

Monday 02/02/2009

Time to start blogging again. And I think I'm hooked on Twitter (yes, I know, I'm late to the party...). Look me up @ username kidd05!

WOD: Charge
21-18-15-12-9-6-3 reps of:
Deadlift (155#)
Push Press (65#)

Time: 11:03


Phase I: Preparation
For time: 20-20-10-10 Overhead Press 65lb, pull-up

Phase II: Move Heavy Load over Distance
Thruster 115lb (I subbed 95#)
Burpee pull-up

Phase III: Core:
200 sit-ups

Notes: Try to have 12 inches of vertical leap for the burpee pull-up.

Time: 18:03