Month: February 2015

monday

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3/2
A. Front Rack w/ barbell elevator squat; 4-6×4; Rest 90 seconds
85/5 reps
B. Side Plank clamshells; 10-12/side x4; Rest as little as possible between sides
12 reps
C. Stir the pot; 10-12/direction x4; Rest as little as possible – https://www.youtube.com/watch?v=gs-OI-z_GfM
10 reps
D. Serratus foam rolling slide; 10,10,10,10; Rest 90 seconds – https://www.youtube.com/watch?v=oMyVvsiBNx8 start at 2:40
Need a lighter band
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15 minutes Z1 row @ 50% effort
Cycled

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fri/sat

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2/20
A. Halting Clean DL; 3×5; Rest 2-3 minutes – start at 85% and build from there
165/185/195/205/215 for 5 reps

B. Mid Hang power clean; 2×5; Rest 2-3 minutes – light, focus on technique
85 for 2 reps
C. Quadruped rock back with reach; 8-12/side x3; Rest as needed between arms – pause for 1-2 seconds on top – video for me
forgot to video
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3 Rounds NOT for time:
100 meter farmer walk 1.5 pood per hand
100 meter sled drag – ahap
2 minute FLR on rings

45 db’s
had to push, not pull
no rings yet
2/21
25 minute warm up in water
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20 sets
30 second swim 90%
30 second rest
– all sets same pace
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5 minute tread water
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20 minute cool down swim

unable to make it to pool on sat, cycled intervals instead

friday AM

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2/20/15

AM weight – 155.5

thursday

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2/19
A. Barbell front rack reverse lunge; 6-8/leg x3; Rest 60 seconds between legs
95/6 reps

B. Side Plank hip abductions; 10-12/side x4; Rest as needed
12 reps

C. Reverse Bear crawl; 20 meters as slow as possible x4; Rest 90 seconds
still working on this

D. Forearm wall slides; 10,10,10,10; Rest as needed
done
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15 minutes Z1 row @ 50% effort
Cycled

tuesday

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2/17
A. Snatch Grip Deadlift @5030; 3-5×5; Rest 2:00 – positional work here, get a good “burn” in the legs and focus on perfect positions. Video final set please
145/5 reps. Felt it more initially in my lower back. Def doesn’t feel the same driving through on the left side. But I’m trying to be more aware and engage

B. Barbell Glute Bridge @11×5; 4-6×4; Rest 90 seconds
125/5 reps

C. Quadruped rock back with reach; 12-15/side x3; Rest as needed between arms – 1-2 second pause while pushing into ball
Done
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3 Rounds NOT for time:
50 meter OH barbell walk – heavy!
50 meter sled drag – grinder effort, make it heavy so it’s short choppy steps
Rest as needed

115 on the carry
90 added to sled. Push, no pull

]
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Swim
Tread water 2 mins keep same
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Kick only 75
Free style 150
rest as needed
x4
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Tread water 2mins

Tread 2/2
100 kick (so the kickboard would end up on same side of the pool)
150 free
X4

monday

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Missed a few days. Spent winter break with family

2/16
A. Goblet elevator squat; 6-8×4; Rest 90 seconds -http://tonygentilcore.com/2014/05/exercises-you-should-be-doing-goblet-elevator-squats/
25lb kb 8 reps
B. Side Plank hip abductions; 10-12/side x4; Rest as little as possible between sides -https://www.youtube.com/watch?v=x6eHE2ox_Oo
12 reps
C. Stability ball Deadbugs; 10-12/side x4; Rest 75 seconds – http://tonygentilcore.com/2010/02/exercises-you-should-be-doing-stability-ball-deadbug/ REALLY try to POP the ball
12 reps
D. Reverse Bear crawl; 10 meters VERY slow and controlled x4 sets; Rest as little as possible – same concept, no moving of pelvis, but go backwards

+
15 minutes Z1 row @ 50% effort
Cycled

hump day

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Swim
Tread water 2 mins keep same
+
Kick only 50m
Free style 100m
rest as needed x 3 increase sets by one can put in pull only sets for 25-50m as well
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Tread water 2mins keep same

tread
4x
50m pull
50m kick
100m swim
tread