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
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
What to do when your trainer is sick? April 7, 2008
Posted by hardly Box Jumps, Dumbbell, Kettlebell, Lunges, Pullups, Pushups, Row, Sit-ups
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Make something up!
Warmup, 2x:
- 30 American Swings @ 24 kg
- 500 M row, moderate pace
- 30 Push-ups
Workout:
- “Brooke”, 50 each of the following for time:
- Bodyweight Squats
- Box Jumps
- Push-ups
- Sit-ups
- Time: 5:51 (PB)
- Pull-up fun:
- Pike pull-ups: 5
- Swinging (prep for kipping)
- 2 sets of Pull-ups w/25 lbs load: 5,4
- Towel pull-ups: 4
- 2x of:
- 2 laps of Farmers carry @ 65 lbs, and then 60 lbs
- 20 Dumbbell Bench-presses @ 45 lbs
- 2 laps of walking lunges
Oh, and did I feel it at the end of the workout. That Strep Throat thing really laid me out!
Workout:
- Type: Other
- Date: 04/07/2008
- Time: 09:20:00
- Total Time: 1:10:00.00
- Average Heart rate: 140
- Max Heart rate: 179
Back in the saddle March 12, 2008
Posted by hardly 6 Minutes of..., Box Jumps, Dumbbell, Kettlebell, Lunges, Pushups
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Warmup:
- 50 Russian Swings @ 16 kg
- 50 Pushups
- 2x:
- 30 Russian Swings @ 24 kg
- 30 Pushups
Workout:
- Tabata Box Jumps: 12
- 60 Dumbbell Bench Presses @ 40 lbs
- 6 minutes of Double Kettlebell Push Presses @ 2 12 kg: 95
- 20 Kettlebell Lunges @ 12 kg
- 20 Kettlebell Around-the-worlds @ 12 kg
- 10 Ketllebell figure-8s
- 3x (non-stop):
- 3 Around-the-worlds @ 12 kg
- 3 Figure-8s
- 3x (non-stop, in the other direction):
- 3 Around-the-worlds @ 12 kg
- 3 Figure-8s
- 20 Russian Swings @ 16 kg
All I gotta say is that Tabata Box Jumps are evil!
