29/7/2011

AM: Core

4 [4 wall rollout, 16 Russian twist (10kg), 15 v-up w/med ball, 10 side bend, 15 superman, 6 saxons]
2x4 rollout as a bonus
Bridge = 58, 51, 47 secs

PM: Strength (max)

4x4 Clean + Press (22.5, 25, 25 , 27.5kg)

4x3 snatch (22.5, 25, 25 , 27.5kg)

4x5 pistol + 10kg
4x5 GHR

4x5 pullup + 10kg
4x15 pushup + 20kg

100 med ball slams = 3:37

Notes: GHRs getting better. Pretend you don't have hands and your hams are the only thing saving your face. Pleased with almost everything here though. 27.5kg snatch probably had poor form for a purist but I f#cking did it!

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Workout log

Ok you have me focused on the GHR now Full workout bro! Yea I know the feeling about the snatch - you kind of know when your snatch form is good cause the weight really flings up there from the hips. I have to try the 100 mb slams sometime and the db shotput..

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Log | Motivational | Power Phrase | Playlists | Poetry Battle

30/7/2011

5 min skip

Tabata burpees = 70 reps


Notes: Was a day of sitting in my pants and playing xbox, hungover. I haven't had a day like that in ages, it was grrrreat to be honest. Psyched myself up to exercise and got a call to go to the pub immediately upon starting the skip. Still squeezed in some 20/10 burpees though, 70 reps in 4 mins. Will be punishing myself shortly to make up for yesterday though...

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Workout log

31/7/2011

Atonement session:

ICT #9

60s burpees
60s chinnies
60s divebombers
60s lunges
60s med ball slams

x3

Notes: I am fairly sure I'll feel great in ten minutes. Presently, it's a different story

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Workout log

Back off week

Monday 1/8/2011:

AM: Core

4x [5 rollout to wall, 20 superman, 20 twist w/ 4kg med ball, 20 V-up, 10 band side bend]

Bridge = 58 secs


PM: Strength (explosive)

2,4,6,8,2,4,6,8,2,4,6,8 pull up

3x10 full body plyometric push-ups
3x12 knee tuck

3x12 band hugh pull
3x12 lunge jump

3x20 power overs
3x30 lateral jumps over med ball

3x10 bazooka

Notes: Decided to have a bit of a back off week this week, after several weeks of increasing intensity. No dumbells, less or no weight on the bodyweight stuff, minute drills rather than ICT/EIT and so on. Just was feeling it a little bit, so best to take it a little easier. Doing one less set in this workout was part due to that, part due to time considerations, but it still felt like a good workout :)

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Workout log

2/8/2011

Minute Drill #3 x4


Notes Very humid, even at 7pm. Went very hard for the first three rounds, and had minimal rest in the 4th, pleased with that. Recovered unbelievably fast and was left with the feeling that maybe I could/should have gone another round, which I suppose is a good thing. Plus it is a back off week, so sod it.

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Workout log

3/8/2011

AM: Core

5x [5 rollout to wall, 20 Russian twist w/ med ball, 20 superman, 20 crunch, 10 band side bend]

Bridge = 1 minute

Plank = 3 minutes


PM: Strength (back off)

4x 2,4,6,8 pull up (30 secs between sets)
4x 10 glider ham curls

2x12 elevated divebombers + 2x10 elevated very wide arm pushups
4x9 pistols

4x4 HSPU
4x20 band good mornings

3x17 single calf raise
3x10 bazooka

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Workout log

4/8/2011:

Intervals

8x 30 secs band sprints

2 min rest

Tabata burpees = 65 reps


Notes: Sweating like a nonce at a school gate.

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Workout log

Congrats on the plank and bridge times, are they PBs?
Was going to ask you how you did your bridges, I've seen a few variations but have been the one outlined in NG. I've been having a bit of trouble with it, any tips?

Tabata burpees are evil, I remember doing them ages ago and being slightly out of breath... ok, I sounded like I was having a bloody asthma attack!

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My Log.

Easy Tom :)

Yeah, I finally beat the 3 minute barrier on the plank. Been planking for ages, but only bridging for a couple of weeks (since we were talking about it basically). The minute felt pretty good. I am doing it as outlined in NG. My wrists are the main thing. I've found that once I am up, jiggling a bit so that I can turn my hands inwards (almost like a diamond pushup with the fingers pointing together) is much easier on the wrists than having them pointing straight back. So it means you're adjusting a bit for the first few seconds, but you're still up, so...



I quite like them, haha :D I like that you're only doing them for 20 seconds - 'oh, break already? Great!' - but then hate that you ony rest for ten seconds. 'Start again already? Bitch!!'

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Workout log