|
|
|||
|
Workouts \• March 9, 2013
Workout 2013.03.04 Monday 5/3/1 — 3.I.A (Press) Weigh-In: 210 WARM-UP (6:20 am) mobility 500 meter row (1:47) mobility PRESS (6:30) 7 x 45 lbs (<40%) 5 x 65 (~50%) 5 x 83 (65%) 5 x 96 (75%) 10 x 108 (85%) (not a PR) PM of 144. ASSISTANCE (6:45 am) Boring But Big Press 5 [...] Workouts \• December 29, 2012
Well, you can’t stay sick forever, so I got back into my new 5/3/1 program this week, continuing my Cycle 1: on Monday I finished Phase I (Squat), and then started Phase II on Wednesday (Press) and Friday (Deadlift). No spectacular stuff to report, just workingman’s lifting. This is only the beginning. Monday’s high volume [...] Workouts \• December 15, 2012
Well, I plunged right into it on Monday of this week, Dec. 10th, right in the middle of finals. I probably should have waited a week, or even three weeks, before beginning a new program. This week was so crazy-wack because of final exams, sick kids, and, towards the end, a sick wife (Yael was [...] 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 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 6, 2012
Didn’t get the sleep or rest I needed Tuesday, for coming into Wednesday. Tuesday I did a probably 4 mile walk and then the kids were up all night, it seems, including from 3:00 am on, until I rose at 4:45. I was not grumpy, however. I hit my small goal (did my burpees, presses, [...] Workouts \• May 30, 2012
Warm up: 5 rounds at 3 min intervals, 7 burpees and 100 single unders Deltoid front raise 3 x 20 x alternating arms x 8 lb DBS Press 3 x 6 x 35 lbs KBS Deadlift 5 x 135 / 3 x 205 / 1 x 275 / 1 x 295 / 1 x 305 [...] Workouts \• April 23, 2012
They say God laughs at those who plan. Or something. Anyway I had plans and was admiring my own unfolding plans. I should have known a setback was coming, simply because I was so excited about the apparent progress I was making. I ignored a kind of nagging, nascent pain I had in my back [...] Conditioning \• April 20, 2012
Warm-Up: a couple of minutes of jump rope, some floor work, shoulder mobility, then burpees 5 x 4 @ 60s intervals (= 20 burpees). Deadlift: 5 x 135 / 3 x 225 / 2 x 5 x 255. No video. Probably about the same as last week. SSB Squat: 5 x 70 / 3 x [...] Conditioning \• April 16, 2012
A little more weight on the bar this week than the last. A little more volume too. Week three of my current eight week training cycle began today It went ok. Going ok is good. This is about doing work. Warm-Up: 5 minutes on the Airdyne. Floor work. Shoulder mobility. Burpees 5 x 4 @ [...] |
||
|
Copyright © 2013 Training Board - All Rights Reserved |
|||
