Wednesday 7 September 2011

Fitness 500

Warm-up:

30 band good mornings

Accumulate five minutes in a squat

Then, three rounds of:

10 scorpions

5 rolling splits

10 hollow rocks

5 plank-to-squats

Seated box jumps 5 x 3

Overhead squats 5-5-5-3-3-2-1-1

45-65-95-105-115-125-135-145

Good strength/explosiveness work today. Great height on the seated box jumps and hip mobility on the overhead squats. Spending five minutes warming up the squat was a big help. Really feel like, other than deadlift, I'm starting to regain most of my strength.

Metcon: 5 rounds of:

5 overhead squats (105#)

10 bar-facing burpees

7.43. MC finished in 7.50 and really pushed me the entire workout. Happy with my decision to use 105# rather than the usual 95#, even though it was slightly out of my comfort zone. One of the hardest parts of the workout was snatching the bar overhead to get into position. Bar-facing burpees were gnarly, but provided a new stimulus. Feels great to get in such a good workout while on travel.

Tuesday 6 September 2011

Fitness 500

Warm-up: 3 rounds of:

15 squats

15 push-ups

Wrist stretch

Samson stretch

Barbell complex: 8 rounds of:

3 power cleans

2 front squats

2 jerks

Sets performed at 95, 135, 145, 155, 165, 175, 180(f), and 180(f). Failed both times on the first jerk of each round. Surprised that I could handle 180# for power cleans and front squats on two sets, but I had to core stability to handle driving the weight overhead. Bobby handled 195#, and almost hit 205# on his last sets -- very impressive.

Saturday 3 September, Sunday 4 September, and Monday 5 September 2011

Labor Day Weekend

Took three full days off to celebrate Munson's wedding on Cape Cod. MC led us through a yoga class on David's back porch on Monday, which helped with the detox process. We also took a swim in the ocean.

Friday 2 September 2011

Fitness 500

Glute-ham raises (GHRs) 3 x 5

Sumo-deadlift speed pulls 12 x 1

Performed GHRs first to engage the hamstrings. Five reps were actually quite difficult. Worked at 185# for deadlift, which is significantly less than the 225# I used last time for this workout. But, in order to move the bar with speed, I had to drop down. Performed one deadlift at the top of each minute.

Metcon: Partner ladder up to 15, 12, and 9 reps of:

Squats

GHD sit-ups

Burpees.

Great little workout, but had to scale to regular sit-ups during the rounds of 11 and 12. Didn't time the workout, but focused on performing each round as quickly as possible.

Thursday 1 September 2011

Rest day.