Month: January 2015

thursday

Posted on

1/29/2015
A. DB reverse lunge; 6-8/leg x3; Rest 75 seconds between legs – video one set of each leg
30/8 reps

B. Side Plank Clamshells; accumulate 2 minutes per side
1 min per side x4

C. Deadbugs; 100 alternating reps NOT for time but for quality only
Sets of 10

D. Scapula wall slides; 10,10,10,10; Rest as needed -https://www.youtube.com/watch?v=N73AnUp3m2w
These felt better than last week, still not able to maintain contact but better!!

+
15 minutes Z1 row @ 50% effort
Cycled

tuesday

Posted on

1/27/2015
A. Snatch Grip RDL @40×0; 6-8×4; Rest 2:00 – video last set
130/8 reps
B. Barbell Glute Bridge @11×5; 3-5×7; Rest 90 seconds
100/5 reps
C. Quadruped rock back with reach; 10-12/side x3; Rest as needed between arms – 1-2 second pause while pushing into ball
+
3 Rounds NOT for time:
50 meter kb rack walk – https://www.youtube.com/watch?v=k3uUNW4a-l4
400 meter row @ 2:02-2:05 pace
Rest as needed
– let me know how many times you drop the KB/DB, but no penalty for dropping (try to hold it for as long as possible though with PERFECT posture)
35’s, no drops

monday

Posted on

1/26/2015
A. Single Leg DB Step ups 18″ box; 5-7/leg x4; Rest as needed between legs
20″/30lbs/7 reps

B. Side Plank Clamshells; 10-12/side x5; Rest as needed between sides – notate what side feels harder
12 reps. Feels harder to plank on right side with left leg on top

C. Deadbugs; 10-12/side x4; Rest 75 seconds
12 reps
D. Side plank w/ rotation; 10-12/side x4; Rest as needed
12 reps
+
15 minutes Z1 row @ 50% effort
Cycled

fri/sat

Posted on

1/23/2015
A. Segmented Snatch Grip DL; 3-5×5; Rest 90 seconds – pause 1″ off floor, right above knee, and at mid thigh – video final set. KEEP SHOULDERS BACK AND DOWN, no upper back rounding
B. Barbell Glute Bridge @11×5; 6-8×4; Rest 90 seconds – full 5 second pause on top
C. Quadruped rock back with reach; 6-8/side x5; Rest as needed between arms – pause for 1-2 seconds on top – video for me
+
3 Rounds NOT for time:
50 meter kb rack walk 35# per arm – https://www.youtube.com/watch?v=k3uUNW4a-l4 keep elbows tight to the body, keep KB’s close under chin. No elbow flaring
400 meter row @ 2:02-2:05 pace
Rest as needed
– let me know how many times you drop the KB/DB, but no penalty for dropping (try to hold it for as long as possible though with PERFECT posture)

missed

1/24/2015
6 sets
Row 400 meters @ 1:52
Rest 2:00
– all sets consistent same pace

AVG
1:57.2
1:57.7
1:57.9
1:58.5
1:58.6
2:01.2

thursday

Posted on

1/22/2015
A. Single Leg DB Step ups 18″ box; 12-15/leg x3; Rest as needed between legs – video from the front both legs last set please
25’s for 12 reps

B. Side Plank Clamshells; 8-10/side x5; Rest as needed between sides
Getting easier

C. Deadbugs; 10-12/side x5; Rest 75 seconds
NOT getting easier

D. Scapula wall slides; 10,10,10,10; Rest as needed – https://www.youtube.com/watch?v=N73AnUp3m2w
I’m really not able to keep my left arm against the wall doing these, but I try. Hurts but bearable

+
15 minutes Z1 row @ 50% effort
Cycled today

tuesday

Posted on

1/20/2015
A. Snatch Grip RDL @32×1; 5-7×4; Rest 2:00- video last set

130 for 5 reps. Will send vid

B. Barbell Glute Bridge @11×5; 6-8×4; Rest 90 seconds – make sure you take toes off floor, pull ribs down before bridging, you won’t go as high but that’s ok – https://www.youtube.com/watch?v=rTqhhHfooxg

95 for 8 reps
C. Quadruped rock back with reach; 6-8/side x5; Rest as needed between arms – pause for 1-2 seconds on top, try to pop the ball hard but put a blender bottle on your low back and DO NOT LET the bottle fall off your back – https://www.youtube.com/watch?v=5YHd9gMecdQ
+
3 Rounds NOT for time:
200 meter farmer walk 35#
400 meter row @ 2:02-2:05 pace
Rest as needed
– let me know how many times you drop the KB/DB, but no penalty for dropping (try to hold it for as long as possible though with PERFECT posture)

Kb’s, no drops

monday

Posted on Updated on

1/19/2015

A. Single Leg DB Step ups 18″ box; 8-10/leg x3; Rest as needed between legs – video from the front both legs last set please
25’s on 20″ box

B. Side Plank Clamshells; 8-10/side x5; Rest as needed between sides – tell me what side feels harder and in what way it feels harder. LMK about where you feel it as well. – http://www.mikereinold.com/2011/08/side-plank-clam-and-side-plank-hip-abduction-exercises.html
10 felt better

C. Deadbugs; 10-12/side x5; Rest 75 seconds – this should be very challenging. You have to control rib posture and exhale at the bottom of every rep. If it’s easy it means you are not doing it properly – http://tonygentilcore.com/2013/10/deadbugs-the-what-why-and-how/
12

D. Side plank w/ rotation; 8-10/side; Rest as needed – https://www.youtube.com/watch?v=h3HSXOKppNs think about pushing into the ground so your body pushes away from the earth. You are supposed to move your body around the shoulder blade, so make sure the arm stays stablized. If this hurts, let me know where and how (plus don’t do it)
10 felt more solid
+
15 minutes Z1 row @ 50% effort

AM weight – 159.5