Sorry, had a crazy week. Barely even saw my kids all week, let alone time to get on here and update.
14 February 2012
Tuesday
Horsemen - Power (Explosive)
WARMUP - 3 rounds
250m Row ( :45, :48, :50)
5x Power Cleans @ 135#
FUCKIN’ SKANKS (I swear I’m not making up these names, though I did slightly modify this workout)
5 Rounds -
3x Weighted Pullups @ 85#
3x BW Explosive Pullup Chaser
Incline Sprint
5:00 rest between rounds
Felt good through this workout also, I’m actually digging the Horsemen this go round.
The workout didn’t include the incline sprints, I added them for a little metabolic work. We have Woodway treadmills, and one of the cool features of the Woodway, is that you can crank it up to max incline (15%), and then take off the safety magnet, which causes the treadmill to freewheel. If you start running on it, it will keep accelerating, until you are at a dead sprint trying to stay on. You can only last so long, until eventually you feel your feet kicking off the back roller on each pushoff.
15 February 2012
Wednesday
Recovery
Bike 30:00
HR Average - 117
HR Peak - 134
In retrospect, I may have taken it a little too easy. Next recovery day, I plan on jogging at the begginning again, to get my heart rate up a little bit before settling onto a bike or something else equally monotonous(the worst part of these days).
16 February 2012
Thursday bodyweight - 211
Horsemen - Strength
WARMUP - 4 rounds
Barbell Complex - deadlift, row, hang clean, front squat, push press, back squat, pushup - 6 reps each
75 - 85 - 95 -105
ACT WITH A PURPOSE
Work up to 1RM Front Squat - 315
5 rounds -
- 3 x 85% 1RM(275) Front Squat
- 3 x Box Jump @ 24" (one leg)
- 10 meter 55# dumbbell bear crawl
5 rounds - - 10 x 95# Thrusters
- 30 meter sled drag (90 - 115 - 115 - 115 - 140)
- 5 x Glute Ham Raise (only one set, replaced with 10 x physio ball hamstring curl)
5 rounds - all bodyweight - 5 x Pullup
- 10 x dip
- 5 x TRX scarecrow
Was drenched by the time I finished, but the gym felt warm before I even started. Good workout, took a little longer than it should have.
Box Jumps - didn’t specify two leg or one leg jumps, but since it was only a 24" box, and I am used to doing these at 38-40"(and other guys were using the boxes so I couldn’t stack them), I switched to single leg after one set of jumps at 28".
Dumbbell Crawl - these kind of sucked, but weren’t as bad as I expected.
Sled Drag - did these on rubber mat flooring, which is why I didn’t add more weight.
Glute Ham Raise - Did two sets of these on the floor, with someone holding my feet because we don’t have a glute ham raise. Felt like I was going to get a wicked cramp, or pull something, so I switched to the physio ball hamstring curls, and doubled the reps(still not near as hard).
Like I said earlier, we have been working nights all week training some guys. Thursday night ran quite a bit longer than the previous nights - I got to bed at about 4, and then had to be back at work to prep for a trip next week at 10. Due to how tired I was, I decided to just skip the gym instead of forcing it and dragging ass through it.