Sleepy in the morning, sweaty during the day!

Missed my morning-training today due to falling asleep lately, so I took the opportunity to try out a gym near my work.

5 Rounds of:
5/5/3/3/1 (dependant on round) deadlift
AMRAP HSPU

Then:
3x 50 burpee's for time (rest 3 minutes between sets).

Results:
DL: 100/120/140/140/140 (did 5/5/3/3/3). There was no more weights in the gym.
HSPU: 4/4/4/3/3

Burpee's:
4:31 / 4:47 / 4:34

The air in the gym started to be really bad when I started with the burpee's. There were a bunch of people there training martial arts and the place is really small (can't do overhead stuff with barbells, I touch the roof when I do burpee's). This made the breathing a lot more harder. Still it felt pretty good, I wanted to get below 4:30 in all sets but never really succeeded. I can probably get it down below 4:30, maybe down towards 4:00 if I have someone there pushing me.

Fun workout!

One of those time when you think it will be easy...

I skipped going to the gym today since I felt lazy and had my delivery arriving late. That's right, I got my 30 kg vest today. What a beast it is... I carried the package up the stairs and I thought there had to be extra weights in there or something because it sure as hell felt heavier than a barbell with 10 kg's on it...

My plan was to do some home-excersizes with it to see how it worked out etc. First some views about the vest:
It`s a beast. 30x 1 kg sandbag weights in it doesn`t make it small. The strapping that holds it together between the back and the front is really crappy. It's some cardboard where the seem actually broke during my first excersize (yeah, shit). I don't mind it much tho, the strapping didn't fit well so I'd have to re-do it anyway. Plus I have to add an extra strap higher up just a little bit below the armpits because otherwise I can't do push-ups with it. Sit-ups is out of the question unless you just empty the back on it. There are 15 slots in the front and 15 slots in the back.

If you want a vest for metcons, this is not the one for you. 30 kg's is WAY too much for metcons anyway, trust me. You might want to use this one for short sprints if you fix the straps. Pullups, squats, etc. Just simply walking around with it is heavy.

So, to the workout:
Warmup: Getting the vest on. Getting the vest off. HSPU's. Getting the vest back on.

5 rounds of:
20 squats
10 lunges (5 with each leg)
3 modified pull-ups
10 good-mornings (releasing the straps so the front of the vesthangs down when you bend forward).
Remove vest
10x spartan push-ups (one hand near your shoulder, the other near your hip. Explode upwards, switch in mid-air so that the hand near the hip moves up to the shoulder and the one at the shoulder moves down to the hip.)

Results:
5 HSPU (PR)

All squats unbroken.
All lunges unbroken.
4 rounds of pull-ups, fifth round was 1 success 2 fails.
All good-mornings unbroken.
2 rounds of spartan push-ups unbroken, then 2 and stopped doing them.

The spartan push-ups were a lot harder than I thought... the biggest issue was that going into round 3 my shoulders were getting weary from the vest. Going in to round 4 I had so little energy that I was shaking in every excersize I did and I were sweating like a beast. Removing the vest feels like doing a hang-powerclean where the weight lands on your one shoulder. I also tried to work some technique on split-jerks and push-jerks which the vest is actually really well suited for... I also tried doing prison lunges or jumping lunges and had to break after doing 6 of them.

Now how much will I use this vest? Probably not enough for it to be worth the 1000 SEK I invested in it. I need to buy a real pull-up bar so I can do real pull-ups in my house, in which it might come handy for. It was really good for the squats... maybe 100 total squats was overdoing it a little bit, but they all felt pretty good. I`m looking into finding more uses for this vest, but I'm quite sure it's never going to leave the house unless I leave the weights here.

HSPU PU SU SQUAT - Wheee

Good workout today by our athletes!


AARON:

Workout:

maxrep HSPU (modified)
50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.
maxrep HSPU


Results:
HSPU: 26 modified
Pushups: 2:07
Situps: 2:37
Squats: 2:27
HSPU: 25 modified

25 Strict form pullups 5x5x5x3x2x3x2
3x1 weighted pullups 50 lbs (22.7kg)

STEPH:

Workout:

maxrep HSPU (modified)

50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.

maxrep HSPU (modified)

Results:
HSPU: 4 modified
Pushups: 4:53
Situps: 5:16
Squats: 4:16
HSPU: 2 modified

KRISTEN:

Workout:

maxrep HSPU (modified)

50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.

maxrep HSPU (modified)


Results:
HSPU: 29 (modified)
Pushups: 2:01
Situps: 2:24
Squats: 2:27
HSPU: 26 (modified)

25 Strict form pullups 5x5x5x5x5

Training @ home!

Hey!

So I weren't going to the gym today. I promised a couple of people that, so I just trained at home instead. I felt much better today than earlier, so I thought it'd be ok!

Warmup: burpee's, some tumbling around generally. Bit of handstanding.

Workout:

maxrep HSPU

50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.

maxrep HSPU

Dead-hang pull-ups (sorta).

Results:
HSPU: 4 (PR)
Pushups: 2:21
Situps: 4:03
Squats: 2:28
HSPU: 1 :(

Dead-hang-pull-ups-ish: 25 (didn't measure time). They were done in my closet, area/room was restricted heh :P

I became sweaty, for sure!

It felt good just simply working out to keep form etc.

Simon vs the machine

Morning training today!

Little did I know how much I hate to row in a rowing machine, until today.

Workout:
4 x 400m row for time.

HSPU-training between rowing.

Results:
1:07
1:10
1:12
1:10

Wow. That hurt. That hurt a lot. In the last round, my body was on fire. My legs, my feet, my hands, my arms, my shoulders, my back, my rear, my lungs, everything was hurting. It felt good afterwards. Mr Bear also talked a little bit to me about my technique for rowing and it seems like I'm actually pushing my hips forward too much. I think I can cut some more seconds if I do it more correctly. Thanks Bear!

Now I'm going to play the emo-violin the rest of the day.
/Simon

Diane, I wish you'd stop talking dirty to me

I met a trashy lady today, her name was Diane. She wanted to use me, fast and hard and she wanted to "See what I can do."

"Diane," replied Popedog in a half-excited tone, "what have you in store for me today?"

"I want to see what you can DO, soldier boy, now show me that sugar."

Well when it was all said an done, that tramp used me for 4:10, quick and hard just like she promised (heart rate was SCREAMING at the max for most of this and nearly puked):

21 DL @ 70 KG (155 lbs)
21 modified HSPU
15 DL @ 70 KG
15 modified HSPU
9 DL @ 70 KG
9 modified HSPU

I also did a workup heavy deadlift to 5 rep max:
135x5 (61.3KG), 225x5 (102.2KG), 265x5 (120.5KG), 285x5 (129.5KG) (Owches!!)

I feel like the weight was right on for the deadlifts, as the last set of 9 I was starting to struggle on the last few reps. I can't do the full on HSPU yet, but modified offer a small challenge. I haven't figured out how to make the transition, but with a body-weight of 101 KG, I'm not ready to make that leap.

Going to review the deadlift form, I suspect I have been going with too wide of a leg stance, and butt not low enough. Other than that, I feel like it's rocking for sure :)

(Edit: I reviewed the form and found that I'm doing deadlifts a bit wrong, too wide of a grip, which changes start position and some other things. my form wasn't as bad as I thought though. also, my push press form sucks. I'm going to fix that moving forward.)