[quote]Derek542 wrote:
I use the commercial rowers he has there. I dont push it on the rowers, its more just to get the blood flowing and wake my ass up at 4:45 in the morning.
[/quote]
Yeah, I figured as much. I didn’t envision you hopping on to pound out a single sprint of a 500m row, moreso just something to get you moving a little. I am a morning workout person, but even I can’t work out early in the AM without at least a little bit of “moving around and waking up” activity at the beginning.
[quote]Derek542 wrote:
I use the commercial rowers he has there. I dont push it on the rowers, its more just to get the blood flowing and wake my ass up at 4:45 in the morning.
[/quote]
Yeah, I figured as much. I didn’t envision you hopping on to pound out a single sprint of a 500m row, moreso just something to get you moving a little. I am a morning workout person, but even I can’t work out early in the AM without at least a little bit of “moving around and waking up” activity at the beginning.[/quote]
Yea for mobility and joint longevity I have started doing all my mobility work when I first get to the gym also. After taking a spike, spark, fish oil and DHEA by the time I start to do work I am awake alert and feel ready to lift.
I will say though some days I am a total zombie walking to the kitchen to get ready to go to the gym.
[quote]Derek542 wrote:
I will say though some days I am a total zombie walking to the kitchen to get ready to go to the gym. [/quote]
I set up my coffeepot the night before so when my alarm goes off I just have to trudge to the kitchen, flip the on switch, and mosey around for 5 minutes while the coffee brews…by the time I’ve been gently “moving around” and had my first few sips of coffee, the cobwebs are starting to clear.
Warm up
500 meter row, dislocates and foam rolling body
200 meter run (not sprint but close)
135 X 3 X Snatch
BW X 5 X Burpee Pull Ups
BW X 7 X Big Tire Jumps (basically box jumps)
20 MB X 10 X Roman Chair sit-ups
Warm up
500 meter row, dislocates and foam rolling body
200 meter run (not sprint but close)
135 X 3 X Snatch
BW X 5 X Burpee Pull Ups
BW X 7 X Big Tire Jumps (basically box jumps)
20 MB X 10 X Roman Chair sit-ups
4 rounds 18 minutes
[/quote]
Your training looks challenging and exciting. Do you train this way for a specific purpose (e.g. for future athletic competition) or is this just the way you like to train?
Warm up
500 meter row, dislocates and foam rolling body
200 meter run (not sprint but close)
135 X 3 X Snatch
BW X 5 X Burpee Pull Ups
BW X 7 X Big Tire Jumps (basically box jumps)
20 MB X 10 X Roman Chair sit-ups
4 rounds 18 minutes
[/quote]
Your training looks challenging and exciting. Do you train this way for a specific purpose (e.g. for future athletic competition) or is this just the way you like to train?[/quote]
I want to be just a well rounded gym rat. I am to old and to busy to do any future athletic competitions.
Sat Thanks guys I am just trying to keep up with my hot wife
Warm up
500 meter row, dislocates and foam rolling
20 MB X 15 X Wall Balls
115 X 15 X Sumo High Pull
24 In X 15 X Box Jumps
115 X 15 X Push Press
15 KCal X 15 X Row
BW X 15 X push ups
225 X 5 X Back Squat
3 Rounds 31:30
500 meter row, dislocates and foam rolling body, Bench 135 X 3 X 5, Klokov a bunch up to 115
205 X 5 X Bench Press
125 X 3 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
215 X 5 X Bench Press
125 X 3 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
225 X 3 X Bench Press
125 X 3 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
235 X 3 X Bench Press
125 X 3 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
245 X 2 X Bench Press
125 X 3 X Klokov Press
BW X 4 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
Warm up
500 meter row, dislocates and foam rolling body
Warm up and work
135 X 3 X 5 X Front Squat
135 X 3 X 5 X Stiff legged dead
185 X 2 X 5 X Front Squat
135 X 2 X 5 X Stiff legged dead
225 X 1 X 5 X Front Squat
135 X 1 X 10 X Stiff legged dead
235 X 1 X 5 X Front Squat
135 X 1 X 10 X Stiff legged dead
245 X 1 X 3 X Front Squat
135 X 1 X 10 X Stiff legged dead
255 X 1 X 2 X Front Squat
135 X 1 X 10 X Stiff legged dead
275 X 1 X 1 X Front Squat
135 X 1 X 10 X Stiff legged dead
12 min
Okay back is getting better and stronger. I think I really need to concentrate on my hamstrings and ab strength to help my back. sucks
[quote]Derek542 wrote:
Okay back is getting better and stronger. I think I really need to concentrate on my hamstrings and ab strength to help my back. sucks[/quote]
Is it your lower back I assume? Do you stretch your hip flexors much currently?
[quote]Derek542 wrote:
Okay back is getting better and stronger. I think I really need to concentrate on my hamstrings and ab strength to help my back. sucks[/quote]
Is it your lower back I assume? Do you stretch your hip flexors much currently?[/quote]
Yes sir. I did have a 3 disk herniation in 2000
500 meter row, dislocates and foam rolling body, Bench 135 X 3 X 5, Klokov a bunch up to 95
185 X 5 X Bench Press
95 X 5 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
195 X 5 X Bench Press
95 X 5 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
205 X 5 X Bench Press
95 X 5 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
215 X 5 X Bench Press
95 X 5 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
225 X 5 X Bench Press
95 X 5 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
13:30 min
Shoulders felt better and bench is starting to feel natural again
sucks