I forgot to post yesterday as well sigh.
Start:
Crossfit warmup
Then:
Partner-workout
work 30 second, swap, repeat.
8 rounds of (four each) pullups
8 rounds of (four each) pushups
8 rounds of (four each) situps
8 rounds of (four each) squats
Result: 531 ( Simon: 273, Herman: 257 ).
I loved the workout. It was tons of fun. 18 pullups in the first run felt good. I think I managed to put up roughly 60 pullups in total. It was tough! And today I can feel my muscles aching a bit here and a bit there which is a good feeling.
I haven't worked out anything today, saving it either for training tonight (if I have the time) or taking a rest-day (tuesday was a semi-rest day).
Showing posts with label push-ups. Show all posts
Showing posts with label push-ups. Show all posts
Friday, 11 December 2009
Friday, 4 December 2009
20 minutes of torment.
Maybe it's becoming a cliché but I don't care. This time it hurt.
Workout "Kettlebell meltdown 300", 24 kb kettlebell:
25 V-ups
50 Snatch (25 each arm)
25 Push-ups
50 Swings (2h, high-swings)
50 Burpee's
50 Clean & Press (25 each arm)
50 Mountain Climbers
Source:
http://www.youtube.com/watch?v=SRpbM9nzDcM
His time: 11:41. My goal was below 20 minutes and with high-swings instead of the ones that he does (he does VERY low swings).
Result: 19:59! I had no looking at the mobile phone but it just ended up that way.
I -could- have pressed myself harder on the burpee's. They took over 6 minutes and I should be able to reduce a minute soley on that part. I spent 20-30 seconds running for water. I wasn't warmed up. These are all poor excuses for reasons why I didn't do "better". I'm not trying to blame away my time, really - I'm just making notes for the future. I could probably improve the push-ups but that's so little time. Maybe gain a little time on the clean&press and on the swings. Split c&p into 5's. Split swings into 20/10/10/10, split the snatches into 10/10/10/10/5/5. The burpee's were at a low pace and just doing them.
God I hate burpee's.
Simon
Workout "Kettlebell meltdown 300", 24 kb kettlebell:
25 V-ups
50 Snatch (25 each arm)
25 Push-ups
50 Swings (2h, high-swings)
50 Burpee's
50 Clean & Press (25 each arm)
50 Mountain Climbers
Source:
http://www.youtube.com/watch?v=SRpbM9nzDcM
His time: 11:41. My goal was below 20 minutes and with high-swings instead of the ones that he does (he does VERY low swings).
Result: 19:59! I had no looking at the mobile phone but it just ended up that way.
I -could- have pressed myself harder on the burpee's. They took over 6 minutes and I should be able to reduce a minute soley on that part. I spent 20-30 seconds running for water. I wasn't warmed up. These are all poor excuses for reasons why I didn't do "better". I'm not trying to blame away my time, really - I'm just making notes for the future. I could probably improve the push-ups but that's so little time. Maybe gain a little time on the clean&press and on the swings. Split c&p into 5's. Split swings into 20/10/10/10, split the snatches into 10/10/10/10/5/5. The burpee's were at a low pace and just doing them.
God I hate burpee's.
Simon
Tuesday, 24 November 2009
In the routine, makin' progress!
Today was a rough day. Up 5 in the morning, away to Uppsala to get back into the morning-training business!
Warmup.
Technique training OHS.
Then:
"Introduction" or something was the name of it:
AMRAP 8 minutes:
10 squats
10 swings
10 push-ups
Results:
OHS technique training was needed. I only went up to 60kg (3 reps) but I felt my stability and technique improve. I'm getting better at locking out the bar with active shoulders/neck which makes the entire move feel more stable and reliable. I could probably PR this excersize with quite an improvement next time.
AMRAP. Last time we did this one (first time at crossfituppsala ever) I did 24kg normal swings and I did the push-ups on my knee's. This time it was high-swings and real push-ups. Result was 7 rounds, I think it was equivalent to my last result - although scaled differently. The workout felt great although I was a little bit sore in my shoulders/back from yesterday. I'm going dancing tonight as well, so that'll be even more workout! :)
Simon out!
Warmup.
Technique training OHS.
Then:
"Introduction" or something was the name of it:
AMRAP 8 minutes:
10 squats
10 swings
10 push-ups
Results:
OHS technique training was needed. I only went up to 60kg (3 reps) but I felt my stability and technique improve. I'm getting better at locking out the bar with active shoulders/neck which makes the entire move feel more stable and reliable. I could probably PR this excersize with quite an improvement next time.
AMRAP. Last time we did this one (first time at crossfituppsala ever) I did 24kg normal swings and I did the push-ups on my knee's. This time it was high-swings and real push-ups. Result was 7 rounds, I think it was equivalent to my last result - although scaled differently. The workout felt great although I was a little bit sore in my shoulders/back from yesterday. I'm going dancing tonight as well, so that'll be even more workout! :)
Simon out!
Wednesday, 28 October 2009
Meh
Yeah 'meh', that's what I have to say about today's training.
Warm up: barbell complex (thank you javorek), squats, pullups etc.
Work up heavy squat.
3x5 Squat.
Result: 120 kg, 3x5. It felt like my legs were really hurting bad after the third set so I stopped. I was thinking about doing 5 sets but I haven't really done this heavy workload on my legs since a few months back so I decided to not push it too hard. I'll try to throw in squats again on saturday or sunday just to push those 5x5 120 or even 125 kg.
Snatch (real snatch-squats), 1RM.
Result:
10x 20kg
5x 40kg
3x 50kg
1x 55kg (PR, since I've never snatch-squatted before).
1x 55kg
Fail: 60 kg.
Man that was rough. More technique demanding than I first thought. Probably a little bit stupid to do snatchSQUATS after heavy squats, so I suggest doing this one before doing the squats. It wasn't really the squats that was the issue though, sure it was heavy on the legs but the problem was more in technique and actually getting in under the bar. So much harder than power-snatches (which I can do 60 kg in). It was fun tho, I really liked training this. More technique needed.
Tabata intervals; rowing.
Now this was interesting. I could set a set amount of time to run the machine at, but it could only do one round. My rest between the sets are vague at best. I reset the round, took 3 breaths and kicked the next round. I hope that was roughly 10 seconds.
Results:
108m
108m
108m
106m
106m
104m
105m
107m
Total: 852m (PR). Wow. Ow. Woooow. Ooooooooooow. It took me more than 4 minutes just to recuperate from this. I was sweating so hard that it hurt just laying on the floor with my eyes shut as hard as I could, the sweat was everywhere. One guy even came off his bike and asked if I was ok. I have to note, Björn and Martin have 844/845m. My goal was to beat them and I knew that I would if I kept an avg of 106 or more. I'm pretty proud over that, actually. heh. I wouldn't have been able to do that 2 months ago, I'm not ever sure I would have been able to keep an avg over 100.
Anyways,
Cooldown:
Spartan push-ups, 3x 10 (one hand on the "correct position", the other one at your belly button but further out to the side... if that makes sense).
Normal push-ups, 20.
No time or anything, I just felt like I needed to get better in push-ups, so I did push-ups with a little bit of variation.
Besides the rowing today felt like meh. It was unstructed and I probably should have planned the METCOM part a little better than just the tabata-rowing. Atleast I got out there, I failed waking up this morning so this was the replacement.
/Simon
Warm up: barbell complex (thank you javorek), squats, pullups etc.
Work up heavy squat.
3x5 Squat.
Result: 120 kg, 3x5. It felt like my legs were really hurting bad after the third set so I stopped. I was thinking about doing 5 sets but I haven't really done this heavy workload on my legs since a few months back so I decided to not push it too hard. I'll try to throw in squats again on saturday or sunday just to push those 5x5 120 or even 125 kg.
Snatch (real snatch-squats), 1RM.
Result:
10x 20kg
5x 40kg
3x 50kg
1x 55kg (PR, since I've never snatch-squatted before).
1x 55kg
Fail: 60 kg.
Man that was rough. More technique demanding than I first thought. Probably a little bit stupid to do snatchSQUATS after heavy squats, so I suggest doing this one before doing the squats. It wasn't really the squats that was the issue though, sure it was heavy on the legs but the problem was more in technique and actually getting in under the bar. So much harder than power-snatches (which I can do 60 kg in). It was fun tho, I really liked training this. More technique needed.
Tabata intervals; rowing.
Now this was interesting. I could set a set amount of time to run the machine at, but it could only do one round. My rest between the sets are vague at best. I reset the round, took 3 breaths and kicked the next round. I hope that was roughly 10 seconds.
Results:
108m
108m
108m
106m
106m
104m
105m
107m
Total: 852m (PR). Wow. Ow. Woooow. Ooooooooooow. It took me more than 4 minutes just to recuperate from this. I was sweating so hard that it hurt just laying on the floor with my eyes shut as hard as I could, the sweat was everywhere. One guy even came off his bike and asked if I was ok. I have to note, Björn and Martin have 844/845m. My goal was to beat them and I knew that I would if I kept an avg of 106 or more. I'm pretty proud over that, actually. heh. I wouldn't have been able to do that 2 months ago, I'm not ever sure I would have been able to keep an avg over 100.
Anyways,
Cooldown:
Spartan push-ups, 3x 10 (one hand on the "correct position", the other one at your belly button but further out to the side... if that makes sense).
Normal push-ups, 20.
No time or anything, I just felt like I needed to get better in push-ups, so I did push-ups with a little bit of variation.
Besides the rowing today felt like meh. It was unstructed and I probably should have planned the METCOM part a little better than just the tabata-rowing. Atleast I got out there, I failed waking up this morning so this was the replacement.
/Simon
My Neck, my back, my uhhhhh, just like that...
Oh Simon how you work this spry 100 kg body of mine. Today I worked out with Blake and Dan. I was quite impressed by both guys. Blake is Steph's brother. He's really cool and a lot of fun to work out with. This guy is intense, funny, charming, shit, he has it all :) Anyway, enough about that.
Warmup: Jarovek complex
First:
Dumbell press, push press, push jerk.
Dumbell Press
Blake: 65x3 (29.5kg) 70x3 (31.8kg) 75x3 (34.0kg)
Aaron: 50x3 (22.7kg) 50x3 50x3
Dumbell Push Press
Blake: 80x3 (36kg) 80x3 80x3
Aaron: 65x3 (29.5kg) 65x3 65x3
Dumbell Push Jerk
Blake: 80x5 (36kg) 80x5 70x5 (31.8kg)
Aaron: 70x5 (31.8kg) 60x5 (27.3kg) 45x5 (20.5kg)
**my left shoulder started giving out and had to drop weight, I think both days of hard shoulder work in a row got a bit rough**
then:
Virtual Rope Climb, 3 sets of 6 rep pulls
Then, metcon:
3 rounds of
10xpushup+kickup (one pushup, one kickup, repeat 10 times)
10xOH 1h weight, lunge. (5 with left hand / right leg, 5 with right hand / left leg).
20xPull-up.
Blake Result: 6:37 - Total animal, 50 lb (22.7kg) on the lunges
Aaron Result: 9:03 40lb (18.2kg) on lunges **I skipped the last set of lunges because my hip popped pretty hard. Also my last 20 pullups were shit, mainly jump up and slow let downs. From yesterday and today, just so many pullups and was not able to do them well**
Warmup: Jarovek complex
First:
Dumbell press, push press, push jerk.
Dumbell Press
Blake: 65x3 (29.5kg) 70x3 (31.8kg) 75x3 (34.0kg)
Aaron: 50x3 (22.7kg) 50x3 50x3
Dumbell Push Press
Blake: 80x3 (36kg) 80x3 80x3
Aaron: 65x3 (29.5kg) 65x3 65x3
Dumbell Push Jerk
Blake: 80x5 (36kg) 80x5 70x5 (31.8kg)
Aaron: 70x5 (31.8kg) 60x5 (27.3kg) 45x5 (20.5kg)
**my left shoulder started giving out and had to drop weight, I think both days of hard shoulder work in a row got a bit rough**
then:
Virtual Rope Climb, 3 sets of 6 rep pulls
Then, metcon:
3 rounds of
10xpushup+kickup (one pushup, one kickup, repeat 10 times)
10xOH 1h weight, lunge. (5 with left hand / right leg, 5 with right hand / left leg).
20xPull-up.
Blake Result: 6:37 - Total animal, 50 lb (22.7kg) on the lunges
Aaron Result: 9:03 40lb (18.2kg) on lunges **I skipped the last set of lunges because my hip popped pretty hard. Also my last 20 pullups were shit, mainly jump up and slow let downs. From yesterday and today, just so many pullups and was not able to do them well**
Tuesday, 27 October 2009
How you get eaten up, chewed to pieces and pooped out in 1 hour.
I think Björn hates me, or whomever of him or Martin that wrote the last 2 days of workouts. Today was a new experience, for sure.
First:
Kettlebell (or dumbbell) press, push press, push jerk.
Do 3x3 press, 3x5 push press and 5x5 push jerk. (on each arm)
then:
Rope climb 4.2 meters (use your feet). 3 times.
Then, metcon:
3 rounds of
10xpushup+kickup (one pushup, one kickup, repeat 10 times)
10xOH 1h weight, lunge. (5 with left hand / right leg, 5 with right hand / left leg).
20xPull-up.
Results:
Started the press with 24 kg's. Then did the push-press with 24 kg's. Raised Push-jerks to 32 kg's. Felt like I could do the push-presses with 32 kg, so I did a 5 with each arm, 32 kg's push-press. My shoulders were burning at this point. All the presses were done with a few starters to warm up technique. I don't think I've ever push-pressed 32 kg kettlebells before. I feel like being close on doing presses with them.
The metcon: 9:26 or 9:36 or something. The oh-lunges was done with 24 kg kettlebells and it put strains on my shoulders that were quite the new experience. In the second round I couldn't press and barely push-press the 24 kg to position. I even failed the first attempt on my lunge just because my shoulder couldn't keep up with it. The pullups went a lot better than expected. Now I've done 130 pullups the last 2 days. I would be pretty furious if they didn't improve.
Maybe I should take a rest day tomorrow, or maybe I should just go on like I should. Like the machine I want to be.
/Simon out
First:
Kettlebell (or dumbbell) press, push press, push jerk.
Do 3x3 press, 3x5 push press and 5x5 push jerk. (on each arm)
then:
Rope climb 4.2 meters (use your feet). 3 times.
Then, metcon:
3 rounds of
10xpushup+kickup (one pushup, one kickup, repeat 10 times)
10xOH 1h weight, lunge. (5 with left hand / right leg, 5 with right hand / left leg).
20xPull-up.
Results:
Started the press with 24 kg's. Then did the push-press with 24 kg's. Raised Push-jerks to 32 kg's. Felt like I could do the push-presses with 32 kg, so I did a 5 with each arm, 32 kg's push-press. My shoulders were burning at this point. All the presses were done with a few starters to warm up technique. I don't think I've ever push-pressed 32 kg kettlebells before. I feel like being close on doing presses with them.
The metcon: 9:26 or 9:36 or something. The oh-lunges was done with 24 kg kettlebells and it put strains on my shoulders that were quite the new experience. In the second round I couldn't press and barely push-press the 24 kg to position. I even failed the first attempt on my lunge just because my shoulder couldn't keep up with it. The pullups went a lot better than expected. Now I've done 130 pullups the last 2 days. I would be pretty furious if they didn't improve.
Maybe I should take a rest day tomorrow, or maybe I should just go on like I should. Like the machine I want to be.
/Simon out
Sunday, 25 October 2009
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
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.
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.
Saturday, 24 October 2009
Tabata and New Deadlift PR
Yo time to get down to business:
Warmup: Jarovek Complex
Workout:
Tabata Something else: 20 seconds work, 10 seconds rest, full 8 rd work-through on each exercise:
Aaron:
Pullups: 7/6/5/5/4/4/3/3
Pushups: 25/15/8/5/4/4/5/5
Situps: 9/9/11/11/10/11/10/12
Squats: 17/16/13/13/15/13/13/14
Total Reps: 302
Kristen:
Pullups: 11/8/6/4/5/4/4/4
Pushups: 17/15/12/10/12/10/8/10
Situps: 10/13/14/13/13/13/12/12
Squats: 16/15/14/13/12/13/13/14
Total Reps: 350 (Just wow)
Deadlift work:
Aaron:
135x6 61.3kg
225x5 102.3kg
315x2 143.2kg
345x4 157kg
385x1 (PR) 175kg
400x1 (PR) 181.2kg
Kristen:
135x3 61.3kg
135x4 61.3kg
135x4 61.3kg
165x4 75kg
185x3 84kg
200x1 (PR) 91kg
I would like some feedback on these deadlifts if possible. Want to make sure the form is ok...
And here's Kristen's..
Sorry that I couldn't get the video to rotate :(
Warmup: Jarovek Complex
Workout:
Tabata Something else: 20 seconds work, 10 seconds rest, full 8 rd work-through on each exercise:
Aaron:
Pullups: 7/6/5/5/4/4/3/3
Pushups: 25/15/8/5/4/4/5/5
Situps: 9/9/11/11/10/11/10/12
Squats: 17/16/13/13/15/13/13/14
Total Reps: 302
Kristen:
Pullups: 11/8/6/4/5/4/4/4
Pushups: 17/15/12/10/12/10/8/10
Situps: 10/13/14/13/13/13/12/12
Squats: 16/15/14/13/12/13/13/14
Total Reps: 350 (Just wow)
Deadlift work:
Aaron:
135x6 61.3kg
225x5 102.3kg
315x2 143.2kg
345x4 157kg
385x1 (PR) 175kg
400x1 (PR) 181.2kg
Kristen:
135x3 61.3kg
135x4 61.3kg
135x4 61.3kg
165x4 75kg
185x3 84kg
200x1 (PR) 91kg
I would like some feedback on these deadlifts if possible. Want to make sure the form is ok...
And here's Kristen's..
Sorry that I couldn't get the video to rotate :(
Friday, 23 October 2009
Tabata yeah!
So I had to get some encouragement to take on Simon's workout today. I wore the shirt, and I only break this one out for 110% efforts and balls to the wall type stuff. So far it has worked! So here's looking at you kids!
Warmup: Jarovek Barbell
Workout: Tabata Something Else
Each round 20 seconds max work, 10 seconds res, no extra rest anywhere:
8 rds pullups
8 rds pushups
8 rds situps
8 rds squats
****caveat, I assumed that these were to be cycled through, and not 8 rds in a row of each exercise****
Pullups: 10/7/6/6/5/6/7/7 *not sure how I got back up to seven
Pushups: 24/17/15/14/12/12/11/13
Situps: 16/13/15/14/14/14/12/13
Squats: 18/18/19/18/17/19/19/19
Result: 430 reps
I was sucking air hard pretty much the whole time, but for some reason my energy sustained even on the last round . My chest was starting to burn pretty bad, and my sustained heartrate over the 16 min was avg 187
Post Workout: Did some work for form on power cleans:
Frankenstein 45 lb 6 reps
Scarecrow 45 lb 6 reps
Whip Unders 45 lb 6 reps
Tall Muscle Cleans (no dipping) 45 lb 6 reps
Scarecrow Dive Under 45 lb 6 reps
Violent Shrug Dive Under 45 lb 6 reps
Full power Clean 45 lb 6 reps
I just kept it light, I'm a bit wore out.
Thursday, 22 October 2009
"Tabata Something Else"
This workout was quite something else. We started out with some ring-dip training. After we got what was comming for us.
Workout:
Each round is 20 seconds of maximum work, then 10 seconds resting. No extra rest anywhere.
8 rounds pullups.
8 rounds pushups.
8 rounds situps.
8 rounds squats.
Total all reps for all rounds to a number. That's your result.
Result: 51 + 59 + 69 + 111 = 290 reps.
Wow. Just wow. That workout was really fun / really rough. Hopefully I'll get good enough in my hands to increase the pullups to maybe avg 8-9 / round. My last few rounds were at 4-5 there which was quite heavy. The pushups were that bad as well, 6-4-5 on the last 3 rounds.
/Simon
Workout:
Each round is 20 seconds of maximum work, then 10 seconds resting. No extra rest anywhere.
8 rounds pullups.
8 rounds pushups.
8 rounds situps.
8 rounds squats.
Total all reps for all rounds to a number. That's your result.
Result: 51 + 59 + 69 + 111 = 290 reps.
Wow. Just wow. That workout was really fun / really rough. Hopefully I'll get good enough in my hands to increase the pullups to maybe avg 8-9 / round. My last few rounds were at 4-5 there which was quite heavy. The pushups were that bad as well, 6-4-5 on the last 3 rounds.
/Simon
Wednesday, 21 October 2009
Yo where the white women at!? AND Ladder of hell....
Hey all of you people who read this (like 5-6 now, not bad! maybe more!). As you know, my name is Aaron, and I've come to steal all your white women (I hear you have lots of fine blondes in Sverige!).
No really, down to business now. I have the pleasure, and misfortune, of reporting the results today (and every day) of myself, and any cohorts who manage to join me. It looks like it's going to be Kristen jumping on the bandwagon for a while (what a nice Scandinavian name!).
Kristin's results today:
Workout 1: She did a bunch of stuff for biceps and shoulders in the morning. I don't have those details.
Workout 2: (Brace yourself, this is one high performing woman)
Jarovek Complex warmup 45 lb (20.5kg) barbell
Powerclean work:
4x 45 lb (20.5kg)
4x 65 lb (29.5kg)
4x 75 lb (34.1kg)
4x 75 lb (34.1kg)
4x 80 lb (36.36kg)
Ladder from Hell:
25 pullup (yes, real ones)
50 pushups
75 x 35 lb (16kg) kettlebell swings
100 squats
125 situps
TIME: 15:50 - Yeah, sick! Good job!
Aaron's results:
Jarovek Complex
Powerclean work:
3x 95 lb (43kg)
3x 135 (61kg)
3x 155 (70.5kg)
3x 155 (70.5kg)
**my shoulders started to get a bit sore, and my elbow is too, not sure why. shoulders from yesterday and today probably.
Ladder from hell (different order, because we only have 1 pullup bar):
75 x 50 lb (22.7kg) kettlebell swing
100 squat
125 situp
25 pullup (these really sucked today :( )
50 pushup
TIME: 16:08
Overall pretty happy with the effort and work today for myself. It helps to have someone hardcore in the gym doing the same workout. Mad props to Kristen for being hardcore :)
PS: Hey Simon, can you update my widget with the PRs from powercleans yesterday and bodyweight fran and ladder of hell? Thanks!!
No really, down to business now. I have the pleasure, and misfortune, of reporting the results today (and every day) of myself, and any cohorts who manage to join me. It looks like it's going to be Kristen jumping on the bandwagon for a while (what a nice Scandinavian name!).
Kristin's results today:
Workout 1: She did a bunch of stuff for biceps and shoulders in the morning. I don't have those details.
Workout 2: (Brace yourself, this is one high performing woman)
Jarovek Complex warmup 45 lb (20.5kg) barbell
Powerclean work:
4x 45 lb (20.5kg)
4x 65 lb (29.5kg)
4x 75 lb (34.1kg)
4x 75 lb (34.1kg)
4x 80 lb (36.36kg)
Ladder from Hell:
25 pullup (yes, real ones)
50 pushups
75 x 35 lb (16kg) kettlebell swings
100 squats
125 situps
TIME: 15:50 - Yeah, sick! Good job!
Aaron's results:
Jarovek Complex
Powerclean work:
3x 95 lb (43kg)
3x 135 (61kg)
3x 155 (70.5kg)
3x 155 (70.5kg)
**my shoulders started to get a bit sore, and my elbow is too, not sure why. shoulders from yesterday and today probably.
Ladder from hell (different order, because we only have 1 pullup bar):
75 x 50 lb (22.7kg) kettlebell swing
100 squat
125 situp
25 pullup (these really sucked today :( )
50 pushup
TIME: 16:08
Overall pretty happy with the effort and work today for myself. It helps to have someone hardcore in the gym doing the same workout. Mad props to Kristen for being hardcore :)
PS: Hey Simon, can you update my widget with the PRs from powercleans yesterday and bodyweight fran and ladder of hell? Thanks!!
Tuesday, 20 October 2009
Powercleans and the ladder of hell.
Today we started with the powerclean. A move I've done a lot before and still I learned new things! Martin discussed the 2-pull or 2-stage powerclean and I can honestly say that I've been missing that part out a lot. I've been doing the accelerated pull from the bottom, which is wrong. I'm going to practice this a lot this weekend. I'll even try to throw it in before training on thursday if I can get there early (and if the gym is open). Since I also recorded myself powercleaning this sunday, I have a lot of things to go through and a lot of things to think about regarding my powerclean. I feel like I have a long way to go there and I feel like 100 kg's powerclean is an easy obstacle to pass at my next 1RM attempt.
Today's workout was something I named "Ladder of hell" after my breakfast.
Workout:
25x Pull-up
50x Push-up
75x 24 kg swings
100x squat
125x sit-ups.
Wow. Just WOW. I had my stomache cramping so many times at the sit-ups. The swings were brutal, my back and my shoulders were screaming so hard from yesterday's painful experience of 3x maxrep high-pulls on the 24 kg kb. The squats were a lot harder than normal - probably because of some soreness from yesterday 3RM squats.
My time? 18:09 or something, which isn't terrible. I can do a lot better. I could probably cut it down by 3+ minutes in the swings and the squats. Hopefully I'll get stronger in my stomache so I can muster the 125 situps in a better pace.
Tomorrow is rest-day, which I don't want to do. Oh well, you've got to rest! So I'll rest!
Today's workout was something I named "Ladder of hell" after my breakfast.
Workout:
25x Pull-up
50x Push-up
75x 24 kg swings
100x squat
125x sit-ups.
Wow. Just WOW. I had my stomache cramping so many times at the sit-ups. The swings were brutal, my back and my shoulders were screaming so hard from yesterday's painful experience of 3x maxrep high-pulls on the 24 kg kb. The squats were a lot harder than normal - probably because of some soreness from yesterday 3RM squats.
My time? 18:09 or something, which isn't terrible. I can do a lot better. I could probably cut it down by 3+ minutes in the swings and the squats. Hopefully I'll get stronger in my stomache so I can muster the 125 situps in a better pace.
Tomorrow is rest-day, which I don't want to do. Oh well, you've got to rest! So I'll rest!
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