Deadlifts
5-5-5-3-3
Every minute complete 1 front squat for 10 mins
Conditioning:
2 Rounds of
50 GHD sit ups
15 power clean and jerk
then after
10-9-8-7-6-5-4-3-2-1 of
KB swings
Burpees
Pull ups
Thursday, May 3, 2012
Tuesday, May 1, 2012
To Row, or Not To Row
 |
| Maya must have the right attitude. |
3x3
10 mins.
Every minute complete 1 snatch
10 mins.
2k row
Nothing better than starting the day with the classic meathead exercise of BENCH!!! lol. I'll admit, I used to be a huge bench guy. 3 times a week probably.... which likely explains some of the shoulder disfunction I now have. Anyways, the benching was ok. I felt great with the push presses and snatches though. I really like tying in conditioning when I'm working on strength. It may not be max effort anaerobically, but it accomplishes a lot more with the time spent in the gym.... After the lifts I saw the rowers and still felt like I needed to get some conditioning in, so with some hesitation I sat down on the concept deuce. Almost every time I get on that thing I will immediately regret it..... So I decided to go for the 2k.lol. I put the calibration to 10 and began to pull. I always feel like I'll have to stop around the midway point, but somehow, someway I'll make it through. I was especially pleased since I did the best I ever have with a 6:48 time. Giggity! God is good.
Today was a great day! Although work was typical and there wasn't much difference today than yesterday in what I did, I just felt I approached the day with the right mindset. Some things didn't go so well (like sanding a stairway for 5 hours).... but I strongly believe that one's attitude can make all the difference. Your mindset and attitude can drastically change your actual situation.....laughing always helps lots too.
We'll have to see how tomorrow goes with the attitude thing, lol since I'm suppose to be painting ceilings all day. My neck and shoulders are gonna be smoked!
If you don't like something, change it. If you can't change it, change your attitude.
-Maya Angelou
Monday, April 30, 2012
Monday's Work
Back squat
5-3-3-3
Max reps at bodyweight of
Overhead squats
Rest 1 min
Front squats
Rest 1 min
Back squats
Then
Conditioning
3 rounds
10 overhead squats
10 chest to bar pull ups
Monday's typically are pretty good work days for me. After a replenishing day of rest Sunday, getting back at it rarely seems to be an issue. And what better way to start the "work" week than with some squats... The heavy sets are always tough for me since I'm pretty new to heavy lifts, but I was pleased with the max effort bodyweight sets I did. My goal was to get 15 reps to start on the overhead, and kinda set a pace from there. I fell short of 15 by two, but was still content with the effort.... The conditioning was super short, but highly intense and was a good way to conclude the heavy lifting for the day.
On Sunday I went down to Atlanta and saw the Hawks play the Celtics (thanks to an old friend from Florida). Playoff basketball is usually decent to watch.... and even though our seats were in the upper deck, we were still able to see some good plays. The "Playoff Factory" or whatever they call it, didn't let us down. The game may have been a blowout, but we were still able to experience the great atmosphere thanks to Atlanta's biggest fan (whom unfortunately was sitting right next to us). I laughed almost the whole game. This guy was chanting for the Hawks as though his life depended on it. With blond, shoulder length hair, he was basically a spitting image of Triple H, the wrestler (Pic above). We were hoping the Hawks would lose just so we could see this 20 something year old, wrestlemaniac cry.
Post game festivities were really my motivation for going down there. I was able to catch up with a good friend who works for the Celtics, and also unexpectedly see 2 of the greatest shooters ever to play the game. Steve Kerr and Ray Allen. All in all it was a greatly worthwile trip and very enjoyable weekend.
5-3-3-3Max reps at bodyweight of
Overhead squats
Rest 1 min
Front squats
Rest 1 min
Back squats
Then
Conditioning
3 rounds
10 overhead squats
10 chest to bar pull ups
Monday's typically are pretty good work days for me. After a replenishing day of rest Sunday, getting back at it rarely seems to be an issue. And what better way to start the "work" week than with some squats... The heavy sets are always tough for me since I'm pretty new to heavy lifts, but I was pleased with the max effort bodyweight sets I did. My goal was to get 15 reps to start on the overhead, and kinda set a pace from there. I fell short of 15 by two, but was still content with the effort.... The conditioning was super short, but highly intense and was a good way to conclude the heavy lifting for the day.
On Sunday I went down to Atlanta and saw the Hawks play the Celtics (thanks to an old friend from Florida). Playoff basketball is usually decent to watch.... and even though our seats were in the upper deck, we were still able to see some good plays. The "Playoff Factory" or whatever they call it, didn't let us down. The game may have been a blowout, but we were still able to experience the great atmosphere thanks to Atlanta's biggest fan (whom unfortunately was sitting right next to us). I laughed almost the whole game. This guy was chanting for the Hawks as though his life depended on it. With blond, shoulder length hair, he was basically a spitting image of Triple H, the wrestler (Pic above). We were hoping the Hawks would lose just so we could see this 20 something year old, wrestlemaniac cry.
Post game festivities were really my motivation for going down there. I was able to catch up with a good friend who works for the Celtics, and also unexpectedly see 2 of the greatest shooters ever to play the game. Steve Kerr and Ray Allen. All in all it was a greatly worthwile trip and very enjoyable weekend.
Tuesday, April 24, 2012
And we're off....
Today's work.
Split jerk
5-5-3-3-3
Then
For time:
10-9-8-7-6-5-4-3-2-1
Chest to bar pull ups
GHD situps
Full cleans
And then another
10 mins of:
10 sledge hammer swings
10 tire flips
10 atlas stone mounts
Today was a very high volume day for me. I had the day off from helping a friend flip a house so I was feeling ready to get lots done at the gym. Little did I know.lol..... I felt pretty good on the split jerks, just a little uneasy on my shoulder. Nothing a little mobility can't fix!... I was not expecting the 1st metcon to take so long, (usually how all of them are)but once I got started the cleans really slowed me down. Great conditioning though. Intense and got the lungs burning...... I had previously told the big boss man I'd do a strongman workout with him, so with some remorse we got one of the new stones out and went to work. I love these types of Metcons. It's fitness in its' most simplistic, functional form. Outdoors too!
After some brutal work was accomplished at the gym I was able to meet one of my best friends for dinner over at Jason's deli. No better way to finish the day than spending some quality time with those you care for and indulging in some great food. I'm convinced their salad bar will be in heaven.
Really wanted to get this post in and see how it looks.
Split jerk
5-5-3-3-3
Then
10-9-8-7-6-5-4-3-2-1
Chest to bar pull ups
GHD situps
Full cleans
And then another
10 mins of:
10 sledge hammer swings
10 tire flips
10 atlas stone mounts
Today was a very high volume day for me. I had the day off from helping a friend flip a house so I was feeling ready to get lots done at the gym. Little did I know.lol..... I felt pretty good on the split jerks, just a little uneasy on my shoulder. Nothing a little mobility can't fix!... I was not expecting the 1st metcon to take so long, (usually how all of them are)but once I got started the cleans really slowed me down. Great conditioning though. Intense and got the lungs burning...... I had previously told the big boss man I'd do a strongman workout with him, so with some remorse we got one of the new stones out and went to work. I love these types of Metcons. It's fitness in its' most simplistic, functional form. Outdoors too!
After some brutal work was accomplished at the gym I was able to meet one of my best friends for dinner over at Jason's deli. No better way to finish the day than spending some quality time with those you care for and indulging in some great food. I'm convinced their salad bar will be in heaven.
Really wanted to get this post in and see how it looks.
Subscribe to:
Posts (Atom)