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Workouts \• June 29, 2012
Yeah, I worked out. I showed up. I trained my athletes. And I worked out. Workouts were BASIC. I warmed up. And then I power cleaned. A lot. Also a little bit of front squatting, a little bit of hang power snatching, a little bit of clean pulling, shrugging, and on Friday, more than a [...] Workouts \• June 25, 2012
All about power cleaning this morning. I just felt like playing. I also was coaching Caroline and Melody, so I just fiddled around and took my time. Warm-Up: some jumprope. Power Cleans: 5 x 1 x 50 kg 5 x 1 x 60 kg 15 x 1 x 70 kg Power Clean and Front Squat [...] Health Reports \• June 23, 2012
Four weeks ago I announced a new plan for training and body recomposition, which I initially viewed as a “challenge” cycle (see “new four week cycle: summer solstice 2012″ from May 27th). I had great ideas for dietary self discipline in there, including: daily IF, weekly 22 hour fast, whole-foods Michael Pollan style eating, low [...] Workouts \• June 22, 2012
Last Friday in a successful four week training cycle. I like my new, shorter cycle plan. By the end of the fourth week of following the same pattern, I needed the promise of changing tactics, etc. I will post some kind of self-evaluation of it on Sunday. I’ll spend next week mostly playing around with [...] Workouts \• June 20, 2012
Workout less focused and intense than I’d like, because I was trying to teach Melody and Caroline the power clean while doing this. But I managed. Warm-Up: 4 x 200 meter run / 20 jumping jacks / 20 high knees Shoulder Rehab: y/t/i 3 x 12 x each exercise x 8 lbs Shoulder Press: 3 [...] Workouts \• June 18, 2012
Warm-Up: Burpees: 5 sets of 10, alternating with 4 x 100 meter run, continuous Shoulder Rehab: side raises 3 x 12 x 8 lbs Press: 3 x 9 x 35 lbs DBs Squat 5 x 45 / 5 x 145 / 3 x 195 / 1 x 215 / 1 x 230 / 1 x [...] Workouts \• June 15, 2012
Friday damn lack of sleep and late night gorging… two things threw me off my game. I did my best despite being a damn fool. Warm-Up: some light floor work, and shoulder mobility. How I conducted the workout: I supersetted everything. I put a timer on 5 rounds of 10 minutes and did my burpees, [...] Workouts \• June 13, 2012
Busy morning at ASC. Two new clients and three old ones. I was lucky to get in the training I did. I hit my small goal (burpees, presses, chin-ups and dips all completed) and I deadlifted more than last Wednesday, so, something must be right with the world. Warm-Up: 2 rounds of: 40m sprint, 10 [...] Workouts \• June 11, 2012
Third week of my current 4 week cycle started this morning at the gym. I need to sleep more! It’s becoming a glaringly obvious flaw in my training program. Warm-Up: 4 x suicides @ 20 and 40 meters (120 meters), with 2 x hi knees x 20, 2 x jumping jacks x 20 Shoulder Rehab: [...] Workouts \• June 8, 2012
Oof, my aching brain. Friday morning after a night of evil late night TV and diet-breaking snacking. Not enough sleep. I should have taken better care of myself. I felt like an invalid this morning. Like I could barely move. Like I was suspended in aspic. Like I had my head stuck in a bucket. [...] |
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