Another failure October 15, 2008
Posted by hardly 100 of... for time, Bar, Dips, Dumbbell, Jump Rope, Kettlebell, Pullups, Pushups, Sit-ups
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Warmup:
- 2:00 Jump-rope
- 20 One-handed DB Snatches @ 20#
- 40 One-handed DB Snatch Squats @ 20#
- 40 push-ups
Workout:
- 200 M Farmer’s Carry w/2 45# dumbbells
- 30 Pull-ups
- 30 Dips
- 200 M Farmer’s Carry w/2 45#
- 100 Dumbbell Bench Presses @ 2 30#, within 5 sets
- Loaded Situps:
- 12 @ 65#
- 3 @ 85#
- 3 @ 105#
- 1 @ 125#?- Failure
- 100 Kettlebell Swings @ 24 kg for time: 5:45
Random Workout October 9, 2008
Posted by hardly 6 Minutes of..., Bar, Dumbbell, Jump Rope, Other, Sit-ups
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One of the keys to fitness is keeping your body off-balance regarding the work you’re about to perform. Today, I did this by just randomly selecting things to work on.
Warmup:
- 20 Bodyweight Squats
- 20 Overhead Squats @ 25 lbs (low box)
- 20 Overhead Squats @ 25 lbs (lower box)
- 30 Abmat sit-ups
- 2:00 of Jump Rope w/double-unders
Workout:
- 5x (using a 75 lbs bar):
- 15 Deadlifts
- 12 Hang Power Cleans
- 9 Front Squats
- 6 Push-jerks
- Time: 14:42
- 6:00 of Feet to Hands: 36
- 21 Overhead Squats @ 95 lbs
- 21 Dumbbell Bench Press @ 2 60lbs ‘bells
- 30 Back Extensions
Workout:
- Type: Other
- Date: 10/09/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Sweet 16 September 24, 2008
Posted by hardly Bar, Jump Rope, Kettlebell, Other, Pullups, Pushups, Sit-ups
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Warmup:
- 20 body-weight squats
- Jump rope for 60 double-unders
- 40 push-ups
- 30 Power Bar Cleans @ 65 lbs
- 30 Squat Bar Cleans @ 65 lbs
Workout:
- 10 sets of 10 KB Deadlifts @ 2 32 kg ‘bells (10 x 10 = 100 reps in case you’re counting)
- Paralette work:
- 5x L-sits: 10 seconds on, 20 seconds off
- 5x Knee Raises: 10 seconds on, 20 seconds off
- Sweet 16: Complete as many sets of ‘Angie’ as possible in 16 minutes
- Angie = 10 ea of Squats, Sit-ups, Pull-ups, Push-ups
- Score: 7 sets
Workout:
- Type: Other
- Date: 09/24/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
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 hate coming back to working out! July 21, 2008
Posted by hardly Bar, Jump Rope, Max reps, Medicine Ball, Other, Pullups, Pushups, Row, Run, Sit-ups
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I was not in the gym last week, more on that later, and both fell off my diet, and didn’t participate in any “high-intensity” workouts. To my detriment, I might add!
Today’s torture session…
Warm-up
- 30 each:
- Double-under jump ropes
- push-ups
- knee-ups
- overhead squats
Workout:
- 30 Clean & Press @ 75 lbs
- 6x:
- 300 M Row
- 200 M run
- time: 17:40
- 3 min each for total max count:
- Pull-ups
- GHP Sit-ups
- Wallball @ 20 lbs
- Row (for calories)
- Ball Slams @ 20 lbs
- Reps: 220
Workout:
- Type: Other
- Date: 07/21/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Working on weightlifting movements July 2, 2008
Posted by hardly Bar, Dips, Jump Rope, Kettlebell, Lunges, Medicine Ball, Pullups, Row, Sit-ups
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Today was a fun workout. Aside from the usual stuff, we did some ‘learning’ - working on some of the classic weightlifting movements.
It’s funny - two years ago, if you had told me I’d be doing Clean & Presses, I’d tell you that you were out of your mind. I had too much fear built up around possibly injuring my back if I did free-weight exercises where the bar went above my head. And, like most things in life, successfully negotiating this point is all about starting small and building up slowly.
Thing is, I would not go back to my previous workouts having gotten into the swing of things with free weights. The added benefits are simply too good to ignore. For example, in doing a Clean & Press, it’s amazing how much your core muscles get activated!
Warmup:
- 40 Wallballs @ 14 lbs
- 40 Kettlebell swings @ 24 kg
- 40 Jumprope double-unders
- 40 sit-ups
Workout:
- 21 Non-stop Deadlifts @ 95 lbs
- 30 weighted pull-ups @ 15#
- 30 Clean & Presses @ 95 lbs: 7:15
- 2 laps of walking lunges
- 4x: 100 M row (sprint): 17.2 best time
- 30 dips
New Gym - 1st Workout June 9, 2008
Posted by hardly 6 Minutes of..., Bar, Jump Rope, Kettlebell, Pullups, Pushups, Row, Sit-ups
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Oh man, I’ve been waiting for 3 months for this moment, and it’s finally arrived! Working out in a new gym that’s designed for the workouts I do! Big, big fun!
Warmup:
- 500 M row
- 50 Pushups
- 50 Knees to chest
Workout:
- 60 Kettlebell Squats
- 6 minutes of pullups: 50
- Jump rope, double unders for 3 minutes
- 3x for time:
- 300 M Row
- 10 Push-ups
- 10 Deadlifts
- Time: 6:59
- 30 Situps
- 20 Back Extensions
- 30 ablab situps (which is a lot like using a Swedish Ball)
- 30 Push Presses @ 95 lbs
There are a number of really great things about this gym as it relates to these workouts. First, it has all the equipment, and it’s easy to set up your circuits w/o impeding other’s work (there are no fixed-place machines, everything can be moved with some degree of ease). Second, because of our location, and past tenants, we have an industrial-sized garage door, which we open when we’re working out. It was in the low 50s this am, so it was very cool, and after getting moving, it really helped to keep me from overheating. Third, I’m back to using kettlebells again, which is a big deal; dumbbells just don’t work the same way when you try and swing them, etc. Fourth, the weight bars are designed for weightlifting, so the knurling on the handles gives more purchase than the chrome bars I had been using.
Anyway, I’m very happy with all this. It’s going to be fun working out down there, and I can’t wait to see the rest of the equipment come in. I can’t wait to start climbing the ropes!
Workout:
- Type: Other
- Date: 06/09/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
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
The Torture that is Tabata March 26, 2008
Posted by hardly Bar, Box Jumps, Dumbbell, Jump Rope, Kettlebell, Medicine Ball, Pushups, Sit-ups, Tabata
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Warmup:
- 2x:
- 20 Double Unders (jump rope)
- 30 Wall Balls @ 18 lbs
Workout:
- Tabata Squat w/the 10 second rest period being spent in the squat position: 12
- 100 Swedish Ball Sit-ups
- 60 Kettlebell Thrusters @ 20 kg
- 21-15-9
- Box Jumps
- Alternating 1-arm Dumbbell Deadlifts @ 65 lbs
- Decline Push-ups
- Time: 6:10
- 35 Overhead Squats @ 33 lbs
- 40 Alternating 1-arm Kettlebell Snatches @ 20 kg w/a 3 second hold at the top
I’m not going to sugar-coat this gang, the 10 second hold at the bottom of a Squat as a ‘rest’ is hard. I love finding new and ingenious ways to torture my body into shape!
Workout:
- Type: Other
- Date: 03/26/2008
- Time: 09:20:00
- Total Time: 1:08:00.00
- Average Heart rate: 140
Fight Gone Bad March 14, 2008
Posted by hardly Bar, Box Jumps, Jump Rope, Kettlebell, Medicine Ball, Pullups, Pushups, Row
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Warmup:
- 20 Feet-to-hands (start hanging from pull-up bar)
- Jump rope - focus on doing double-unders
- 20 Pull-ups
- Jump rope - focus on doing double-unders
Workout:
- 25 Double Kettlebell Cleans @ 12 kg per hand, starting from a hang
- 25 Double Kettlebell Cleans @ 12 kg per hand, starting from the floor
- 25 Double Kettlebell Cleans @ 12 kg per hand, starting from the floor, and dropping to a squat
- 10 Sumo DeadLift High-Pulls @ 75 #
- 5 Push-presses @ 75#
- “Fight Gone Bad” - 3x of the following:
- Push-presses @ 75#
- Sumo DeadLift High-Pulls @ 75#
- Row (for calories burned)
- Box Jumps
- Wall Ball @ 18 KG
- 5 minutes on, 1 minute rest, repeat; your score is the total rep count for all three rounds
- My score: 255
- 60 Push-ups
“Fight Gone Bad” was so-named by an Ultimate Fighter my trainer was working with about 10 years ago. They had come up with this regimen for him, and after he completed it for the first time, he described it as “Fight…. (gasp)…. Gone… (gasp) Bad”. Gotta love those unique naming conventions!
Though, I have to admit to digging the name, “Sumo Deadlift High-Pulls” right up to hearing “Fight Gone Bad”. Given that Sumo was in the title, I was hoping it meant I could go on the “See Food” diet tonight. You know, See the food, Eat the food!
Workout:
- Type: Other
- Date: 03/14/2008
- Time: 09:20:00
- Total Time: 1:05:00.00
