End of the week workout for 5/30/08 May 29, 2008
Posted by hardly 100 of... for time, Bar, Box Jumps, Dumbbell, Jump Rope, Medicine Ball, Pullups, Row
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Warmup:
- Jump rope -or- 300 M run
- 30 dumbbell swings
- 20 pull-ups
- 30 wall-balls @ 18 kg
Workout:
- 100 Loaded Sit Ups for time - 45 lbs
- 60 Push Presses @ 95 lbs
- 5 Minute Row for max distance, but keeping the Strokes/Minute at 18 or under: 1280 or better
- 21-15-9:
- Dumbbell Chest Press 60 - 65 - 70
- Alternating 1-arm Dumbbell Deadlifts @ 75 - 85 - 95
- Box Jumps
- 40 Overhead Squats @ 45 lbs
5/21 Workout May 20, 2008
Posted by hardly Uncategorized
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Warmup:
- 30 swedish ball situps
- 30 pushups
- 30 wallballs
Workout:
- 2k Row
- 2x:
- 20 1-arm Dumbbell Swings
- 20 1-arm Dumbbell Squats
- 20 Sumo Deadlift High-Pull
- 6 minutes of situps
- 50 Overhead Squats
I hate Dave Hardwick! May 19, 2008
Posted by hardly 100 of... for time, Bar, Box Jumps, Dips, Dumbbell, Pullups, Pushups, Run, Sit-ups
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Damn, this was a hard workout! That Hardwick dude is a PITA!
Warmup:
- 300 M Run
- 30 Bodyweight Squats
- 50 Decline Pushups
Workout:
- 21-15-9:
- Thrusters (45lbs - 65 lbs - 85 lbs)
- DB Chest Press (60 lbs - 65 lbs - 70 lbs)
- Loaded Sit-ups (30 lbs - 40 lbs - 50 lbs)
- 100 DB Snatches for time @ 45 lbs: 6:50
- 30 each:
- Decline Pushups
- Dips
- Pull-ups
- Split Jumps
Health:
- Date: 05/19/2008
- Mood: Normal
- Sleep Pattern: Normal
Monday’s Workout May 19, 2008
Posted by hardly Uncategorized
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So, I did, in fact, workout 3x last week, but w/figuring out the workouts, I’m taking up my time that I’d normally write about the workouts. Sheesh. What I will say is that my legs were sore all weekend long!
Today’s proposed workout:
Warmup:
- 300 M Run
- 30 Bodyweight Squats
- 50 Pushups
Workout:
- 21-15-9:
- Thrusters (start @ 95 lb)
- DB Chest Press (start at 65 lbs)
- Loaded Sit-ups (start at 45 lbs)
- 100 DB Snatches for time @ 55 lbs
- 30 each:
- Decline Pushups
- Dips
- Pull-ups
- Split Jumps
May 15 Workout May 13, 2008
Posted by hardly Uncategorized
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Just getting ready for tomorrow. Wondering if this is enough?
Warmup:
- 30 Wallballs
- 30 Dumbbell Push-presses
- 30 V-Ups
- 30 Push-ups
Workout:
- 10-10-10 Deadlifts
- 10-10-10 Push-Presses
- 2K Row for time
- 100 WallBalls for time
- 2x 10 Hang Power Cleans
- 10 Knees to Elbows
- 10 Sumo Deadlift High-Pull - if time
The 300 May 12, 2008
Posted by hardly 100 of... for time, Bar, Dumbbell, Lunges, Pullups, Pushups, Sit-ups
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It’s not just a good movie, it’s a good workout!
Warmup:
- 20 Double Unders -or- Tuck Jumps
- 50 Push-ups
- 50 Swedish Ball sit-ups
Workout:
- 20 Overhead Squats @ 65 lbs
- 20 Dumbbell Deadlifts @ 150 lbs
- 20 Dumbbell Chest Presses @ 65 lbs ea
- The 300 (300 reps for time):
- 100 Sit-ups
- 100 Push-ups
- 100 Bodyweight Squats
- Time: 10:13
- 30 Pull-ups
- 30 Dips
We’re going to be w/o a trainer for about 3 weeks or so, and we’re on our own regrading workouts.
Workout:
- Type: Other
- Date: 05/12/2008
- Time: 09:20:00
- Total Time: 1:00:00.00
Let’s say you had to make up your workout… Part II May 9, 2008
Posted by hardly Bar, Box Jumps, Kettlebell, Medicine Ball, Pushups, Row, Turkish Get-ups
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Today was an interesting day in that our trainer talked about the primary elements that make up our workouts, with the intent of giving us the necessary tools to workout on our own (more on working out alone in future posts).
The elements are:
- Warmup: Movements that are similar to those you will use later in the workout, and which you do continuously for 5 - 8 minutes.
- Training/Learning: Working on something new, or improving something you have been introduced to already.
- Strength: Lifting Heavy things
- Metabolic Focus: One or several movements where you raise your metabolic rate significantly, and where you are doing this for a longer period of time. Also, you are running against the clock (100… for time), or trying to make a maximum count in a given period of time. Anything where you’re measuring output over time.
- The workout must not be the same as your previous workouts. In fact, the more ‘random’ it is, the better it is in helping you achieve high fitness levels.
See if you can spot these items in today’s workout:
Warmup:
- 30 Kettlebell Swings @ 20 kg
- 30 Push-ups
- 2x:
- 30 1-arm Kettlebell Swings @ 20 kg (low)
- 30 Push-ups
Workout:
- Turkish Get-ups:
- 4 @ 45 lbs
- 1.5 @ 50 lbs (ever dropped a dumbbell from 3 feet?)
- 2 Minutes Each of:
- Row (for calories)
- Wall Ball @ 18 kg
- Box Jumps
- Push Press @ 65 lbs
- Total: 149 (and me rolling around on the floor)
- KB Snatches - as many as possible w/o stopping @ 20 kg: 65
One other bit that we learned today was that things that you don’t think about end up getting in the way when you go after these records. For example, on the last thing we did, KB Snatches, what do you think caused us all problems? Running out of breath? Sore muscles? Falling down? Nope, none of the above. The big issue was sweaty palms. We couldn’t control the Kettlebell at the end (I know I almost lost complete grip on mine on the 2nd to last rep). One thing you DO NOT want is a kettlebell whizzing through the air at you!
Let’s say you had to make up your workout… Part I May 5, 2008
Posted by hardly Bar, Dumbbell, Kettlebell, Pullups, Pushups, Run, Sit-ups
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One of the things that is VERY important in my trainer’s workouts is that they are not ‘routine’. Rarely do we do the same thing from one workout to the next. And, if we do, it’s got some twist to it to make it hard.
Today, our trainer was out. We had to make up our workout. So…
Warmup:
- 30Kettlebell Swings @ 28 kg (low)
- 30 Decline Pushups
- 30 Swedish-ball Situps
Workout:
- 21-15-9 Chest Presses w/dumbbells @ 50 - 55 60
- Interspersed w/one lap around the gym doing a farmer’s carry @ 2 75 lbs dumbbells (3 laps total)
- 300 M Run
- 50 Kettelbell Squats @ 20 kg
- 300 M Run
- 30 Kettlebell Snatches @ 20 kg
- 300 M Run
- 50 Total Reps of any combination of Pull-ups & Knee -ups
- 50 Push -Presses @ 65 lbs
- 2 laps of Walking Lunges
Workout:
- Type: Other
- Date: 05/05/2008
- Time: 09:20:00
- Total Time: 1:00:00.00
It’s sunny, so we run! May 2, 2008
Posted by hardly Bar, Dumbbell, Kettlebell, Pushups, Run, Sit-ups
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Warmup:
- 40 Thrusters @ 45 lbs
- 30 Push-ups
Workout:
- 30 Double Ketllebell Swings @ 2 12 kg
- 40 Double Ketllebell Snatches @ 2 12 kg
- 40 Double Ketllebell Snatches @ 2 16 kg
- 1 mile run: 7:58
- 60 Split Jumps
- 2x:
- 30 Swedish Ball Sit-ups
- 30 Dumbbell Deadlifts @ 65 lbs
Workout:
- Type: Other
- Date: 05/02/2008
- Time: 09:20:00
- Total Time: 1:00:00.00
