Didn’t get too soft… September 3, 2008
Posted by hardly 6 Minutes of..., Bar, Box Jumps, Dips, Flexibility, Jump Rope, Kettlebell, Other, Sit-ups
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…but I bet tomorrow I’m going to notice today’s workout!
Warmup:
- Jump Rope
- Bodyweight Squats
Workout
- 6 minutes of Front Squats @ 65 lbs: 116 (PB)
- Abmat situps + V-up:
- 6 minutes of Abmat Situps: 101
- 1 minute of rest
- Hold a v-up for as long as possible, with any time before 60 seconds subtracted from your sit-up total: 32 seconds
- Score: 101 - 28 - 73
- 20 Overhead Squats
- 2x of 2 minutes each of the following:
- Bar Snatches (w/training bar)
- Box Jumps @ 21″
- Ring Dips
- Reps: 78, 81
- KB Snatches @ 20 kg - learning new technique
- KB Cleans @ 20 kg - learning new technique
- Kipping practice
Workout:
- Type: Other
- Date: 09/03/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
I’m such a slut for personal bests… March 28, 2008
Posted by hardly 6 Minutes of..., Bar, Flexibility, Kettlebell, Pullups, Pushups, Row, Sit-ups
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Warmup:
- 30 each of the following:
- American Swings @ 20 kg Kettlebell
- Squats
- Sit-ups
- Kettlebell Squats @ 20 kg Kettlebell
- Double Kettlebell Swings @ 16 kg ea.
- Sit-ups w/a load: 1-armed kettlebell @ 12 kg
Workout:
- 100 Squats - Training for depth & form
- 6 minutes of pull-ups: 60 (PB!)
- 3x:
- 30 Push Presses @ 75 lbs
- 50 Push-ups
- 2x 100M Row for best time: 17.3 (PB!)
I just L-O-V-E breaking my previous personal bests. It’s great to feel the tangible improvement. The downside is that my coach knows this, so he is always looking for ways to put me on the clock, or to get a max count in a given time, etc. At the end of the day, I’m more capable.
For example, swinging a 20 kg kettlebell as a warmup? 6 months ago, that would have about done me in. Now, I can feel the pop on my extension, and although I do get winded, I can keep going to the next movement. Its’ all good!
Workout:
- Type: Other
- Date: 03/28/2008
- Time: 09:20:00
- Total Time: 00:01:05.00
On Our Own March 17, 2008
Posted by hardly Bar, Flexibility, Kettlebell, Pushups, Row, Sit-ups
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Today, our trainer was late, so we struck out on our own and came up with something fun.
Warmup:
- 500 Row, 75%: 1:50
- 50 Push-ups
- 50 Russian Swings @ 24 kg
- 50 Overhead Squats @ 45 lbs
Workout:
- 2 min on, 1 rest for total rep count:
- Bodyweight Squats
- Push-ups
- Sit-ups
- Kettlebell Snatches @ 24 kg
- Score: 266
- 10 Bar Squats @ 53 lbs
- 2x 10 Hang & Cleans (bar) @ 53 lbs
- 10 Bar Squats @ 53 lbs
- 10 Hang & Cleans (bar) @ 53 lbs
- 10 Overhead Squats @ 53 lbs
- 30 Push-presses @ 73 lbs
Workout:
- Type: Other
- Date: 03/17/2008
- Time: 09:20:00
- Average Heart rate: 138
- Max Heart rate: 179
Deadlifts January 9, 2008
Posted by hardly Bar, Flexibility, Pushups, Row, Sit-ups, Tabata
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Warmup:
- 2x:
- 10 Overhead Squats
- 20 Bodyweight Squats
Workout:
- 40 Split Jumps
- 40 Push-ups
- 40 Sit-ups
- Deadlifts:
- 2x 10 reps @ 135 lbs
- 2x 5 reps @ 185 lbs
- 2x 3 reps @ 205 lbs
- 2x 3 reps @ 225 lbs
- 1x 3reps @ 225 lbs
- Tabata Row (8 rounds of 20 seconds on/10 seconds rest): 99 PB!
- 40 Thrusters @ 45 lbs
I like doing deadlifts, but my form needs work. Not holding my shoulders back, etc. So, these are hard, from a form perspective. I suppose that I made up for this by setting a new tabata row record. I love setting new personal bests!
Workout:
- Type: Other
- Date: 01/09/2008
- Time: 09:30:00
- Total Time: 00:59:58.00
- Average Heart rate: 136
- Max Heart rate: 180
Nonfat, Double Tall Tabata January 7, 2008
Posted by hardly 100 of... for time, Bar, Dips, Flexibility, Kettlebell, Medicine Ball, Pullups, Pushups, Tabata
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Warmup:
- 30 American Swings @ 20 kg
- 30 Pushups
- 30 Dips
- 30 Pull-ups
- 30 American Swings @ 20 kg
Workout:
- Smith-press Squats:
- 10 @ 50 lbs
- 10 @ 70 lbs
- 10 @ 90 lbs
- 30 Dips
- Shoulder Presses:
- 10 @ 65 lbs
- 6 @ 85 lbs
- 3 @ 85 lbs
- 6 @ 85 (2 + 4 push-presses to get to 6)
- Double Tabata:
- 6 sets of sit-ups
- 6 sets of bodyweight squats
- Score: 16 (lowest rep count in any one set )
- 100 Wallballs for time: 5:04 (PB?!)
Lot of work here for my workout group, and we were getting through it fairly well until we hit the Double Tabata. That was a bit new, and basically doubles the time you’re trying to max out your performance. We were all on the floor sucking wind at the end of that! Given that, couldn’t believe the wallball score!
Workout:
- Type: Other
- Date: 01/07/2008
- Time: 09:20:00
- Total Time: 1:10:00.00
I hate it when my butt disengages from the rower! November 28, 2007
Posted by hardly Bar, Dumbbell, Flexibility, Kettlebell, Pullups, Pushups, Run
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Today we did a lot of different things. It was fun, it was challenging, blah, blah, blah.
One of the items was a rowing sprint. How fast can you row 100 M? Which is all well and good until you butt comes off the seat during ‘power’ phase. I can’t wait for some biomimicry application to come along and solve this problem!
Warmup:
- 2 minutes of Bodyweight Squats
- 2 minutes of Push-ups
- 2 minutes of Kettlebell swings @ 16 kg (American, or high swings)
Workout:
- 2 sets of 20 One-handed Overhead Squats @ 30 lbs (10 reps per arm)
- 30 Dumbbell snatches @ 30 lbs
- 30 Dumbbell snatches @ 40 lbs
- 3x 100 M Row: 17.2 seconds (best time of the 3 sets)
- 50 Double Swings @ 2 16kg kettlebells
- 50 Double Squats @ 2 16 kg kettlebells
- 2 Sets of:
- 3 minutes of Push Presses @ 65 lbs
- 1 minute break
- 3 minutes of Push-ups
- 1 minute break
- Total rep count: 225 (dang, that’s a lot of work)
- 20 pull-ups
I think I’ll ice my shoulders tonight…
Health:
- Date: 11/28/2007
- Weight: 184
- Mood: Normal
- Resting Heart rate: 48
- Sleep Hours: 7.5
- Sleep Pattern: Normal
Double-jumps & Overhead Squats as a stretch? November 16, 2007
Posted by hardly 100 of... for time, Bar, Flexibility, Kettlebell, Medicine Ball, Row
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The one thing I love about my coach is that we’re constantly improving. There’s always another goal beyond the one you just beat. You can do more continuous reps. You can up the load and shoot for the same time. You can add another movement to it, e.g. add a clean to the snatch. Mix it into a set of other movements and work to get them all done in a given period of time. There’s always more that can be done to improve. You can always improve your fitness level!
Today, there were several examples of this, and I was into it!
Warmup:
- 30 Box Jumps
- 30 Bodyweight Squats
- 30 Pushups
- 30 Lateral step-ups
- 30 Thrusters w/a 45 lbs bar
Workout:
- 100 Kettlebell Snatches for time @ 24 kg: 6:04 (PB)
- 2x of:
- 30 Wall-balls @ 18 kg
- Walking Lunges
- 2x of:
- Double-jump ropes - 25
- 500 M row
- 25 overhead squats w/a 45 lbs bar
Not bad, and it was hard at the end. I was very pleased w/the 100 KB Snatches. I might have been able to do that a little faster, but I honestly wasn’t sure how fast that kettlebell was going to sap me.
Of all the things, the double jump jump-rope was the hardest for me today. I’m just not at the point where I can string together a whole bunch of those at once, so it takes me too long to get a high rep-count. I gotta work on that one.
Also, the overhead squat was a bit different today. Coach decided to go for a greater range of motion, and had us sit down on a bench w/our loads. The idea being here to improve our range of motion, and to stretch us out. I need this in the worst way, so that was good. OTOH, I need this in the worst way, so it’s H-A-R-D to do. I was the last one done with this set. I hate being last!
Today also marks the end of another 6-week session. I’ll be checking my resting HR & BMI this weekend.
Health:
- Date: 11/16/2007
- Weight: 181.5
- Mood: Normal
- Sleep Pattern: Disturbed
When having one wife just won’t do November 12, 2007
Posted by hardly Bar, Dumbbell, Flexibility, Kettlebell, Max reps, Medicine Ball, Row
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My workout class is currently made up of me (male), and 4 females, 1 of whom is my wife, and our trainer who is also male (thank god). We are all above 30 years in age, and are all married, so I guess it’s fair to say that we’ve all been around the block a time or two.
Today, my wife and one of the other women decided it would be oh so funny to rag on me about my grunting while I was in the middle of grunt-worthy exercises.
“Does he do that at home, too?”
Yeah, I thought it was funny too, and had to STOP what I was doing and laugh my ass off. I guess it’s like my old high-school buddy used to say, “It’s always better to be talked about than not.” Still, I would have liked to have finished the set w/o stopping!
Warmup:
- 50 Wallballs w/18 kg medicine ball
- 500 M row: 1:50
- 50 Push-ups (non-stop)
Workout:
- 50 ea. of the following w/2 55 lbs dumbbells
- 50 bench presses
- 50 deadlifts
- 10 Shoulder presses @ 45 lbs bar
- 30 overhead squats @ 45 lbs bar
- Maximum non-stop sit-ups w/20 lbs bar: 64 (PB)
- 10 sets of kettlebell swings at 30 seconds on/15 seconds rest.
The Max Reps event, sit-ups, was fairly interesting. The last time we did this, it was w/o a load, and I hit 86. This time, I got 3/4 of the way there w/an add’l 20 lbs - not too shabby! If you’re ever looking for a little spice on the weight side of your workout, try doing a max rep sequence. It’ll give you a new view on things!
Health:
- Date: 11/12/2007
- Weight: 183
- Mood: Normal
- Sleep Hours: 8
- Sleep Pattern: Disturbed
Excuse me, there’s something wrong with this rowing machine November 9, 2007
Posted by hardly Dumbbell, Flexibility, Kettlebell, Row, Run, Strength Training
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I like Friday workouts. In part because you feel like you can cut loose because of 2 down days, and in part because we always do fun stuff.
Today, during warmup, my trainer asked me to see what I could do for my lowest split for a given stroke on the rowing machine (the split is an estimate of how long it would take you to cover 500 m at the same rate as your last stroke). I dig the rowing machines, and am always up for a challenge on them. So, I pushed for this, and on my last time on the stupid machine, I pushed hard enough to lift myself off the seat for long enough that when my butt came back down, there was no seat beneath me. Frick! Fortunately, it was my last stroke, one way or the other. At a new low of 1:24 (lower is better). WOOHOO!
Warmup:
- 300 M row
- 30 American Swings w/20 kg kettlebell
- 300 M row
- 30 Front Squats w/20 kg kettlebell
- 300 M row
- 50 pushups
Workout:
- 3x of (w/a 24 kg kettlebell)
- 40 American Swings
- 20 Front Squats
- 21-15-9 of
- Dips
- While hanging from the bar, raising toes to hands
- 600 M run (sorta slow because the leaves made things too slick)
- Dumbbell Snatches
- 50 lbs: 10 on ea. arm
- 55 lbs: 10 on ea. arm
- 60 lbs: 10 on ea. arm
- 50 lbs: 6 on ea. arm
So, how do you keep your butt on the seat AND exert max effort? Something to think about for later.
Health:
- Date: 11/09/2007
- Weight: 182
- Mood: Normal
- Resting Heart rate: 48
- Sleep Hours: 8
- Sleep Pattern: Disturbed
So that’s a barbell front squat! November 2, 2007
Posted by hardly Bar, Dumbbell, Flexibility, Kettlebell, Medicine Ball, Row
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Our trainer, he’s always thinking of new ways of improving us. Sometimes, it’s simple stuff like reminding us that we should always have targets for improvement (You should be aiming for 60 straight push-ups, Dave). Introducing us to new exercises, like doing anything on the rings. And sometimes, it’s reintroducing us to an old standby, but with a twist. Today, we learned about using the barbell in a front-squat move.
And why did he do this? Because it more closely mimics the move you make when you pick up stuff, certainly more so than a back squat does. Of course, you can lift more w/a back squat, so better bragging rights, but how often do you pick up groceries, your kid, or a bale of hay that way?
Warmup:
- 60 Wallballs @ 18 kg medicine ball
- 60 Push-ups (I got to 53 before having to stop continuous motion)
- 60 Knee-ups
Workout:
- Barbell Front Squat
- 40 @ 45 lbs (in 10-rep increments)
- 20 @ 95 lbs (in 10-rep increments)
- 100 cleans w/2 16 kg kettlebells
- 50 Dumbbell Bench Presses w/2 40 lbs dumbbells
- Overhead Squats w/a 35 lbs bar (stretching, mainly)
- 1K Row: 3:46
Oh, and interestingly, women usually do the barbell front squat w/better form than men because they are more limber. I guess there’s no sexual equality on the workout floor!
Health:
- Date: 11/02/2007
- Mood: Normal
- Sleep Hours: 9
- Sleep Pattern: Better than Normal
