[quote]Derek542 wrote:
[quote]ecogenx wrote:
How’s the wrist been? Wasn’t it starting to give you trouble again?[/quote]
I have some chronic swelling that will just take a long time to heal. So I wear wrist wraps for most lifts now, plus I have a cheap one that I wear every night when I get home to help with compression. Not much more I can do. [/quote]
I hear it sucks getting old.
[quote]sen say wrote:
[quote]Derek542 wrote:
[quote]ecogenx wrote:
How’s the wrist been? Wasn’t it starting to give you trouble again?[/quote]
I have some chronic swelling that will just take a long time to heal. So I wear wrist wraps for most lifts now, plus I have a cheap one that I wear every night when I get home to help with compression. Not much more I can do. [/quote]
I hear it sucks getting old.[/quote]
Tuesday Circuit day
Warm up 1 mile run, dislocates, foam roll body
400 meter run
95 BB X 21 X Power Snatch
26 in X 21 X Box jumps
400 meter run
95 BB X 15 X Power Snatch
26 in X 15 X Box jumps
400 meter run
95 BB X 9 X Power Snatch
26 in X 9 X Box jumps
400 meter run
26 minutes, damn its hot and humid even at 5 am in the morning here
Took two days off, joints needed a little break and some family strife has kept me on edge.
Back in the gym the next three days.
Friday LEG DAY
Warm up 1 mile run, dislocates, foam roll body
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 1 X 5
215 X 1 X 5
225 X 1 X 5
245 X 1 X 3
275 X 1 X 3
295 X 1 X 3 rep PR I think
Back Squat
245 X 3 X 10
[quote]Derek542 wrote:
Took two days off, joints needed a little break and some family strife has kept me on edge.
Back in the gym the next three days. [/quote]
Hope all is well with the fam.
[quote]sen say wrote:
[quote]Derek542 wrote:
Took two days off, joints needed a little break and some family strife has kept me on edge.
Back in the gym the next three days. [/quote]
Hope all is well with the fam. [/quote]
Constant battle with the 21 year old to get him on the right track for life.
Slow up hill battle
Sat Circuit day
Warm up 400 meter run, dislocates, foam roll body
295 X 20 X Back Squat
BW X 20 X GHD Sit ups
200 meter run
295 X 15 X Back Squat
BW X 15 X GHD Sit ups
200 meter run
295 X 10 X Back Squat
BW X 10 X GHD Sit ups
200 meter run
295 X 5 X Back Squat
BW X 5 X GHD Sit ups
200 meter run
32 minutes, This was fucking hard
295 x20 is pretty crazy on its on
doing it for time crossfit style hats off.
nice work
Monday
Warm up 1 mile run, dislocates, foam roll body
Football WOD
70 KB X 10 X KB swings
BW X 15 X GHD sit ups
BW X 25 yard sprint
4 rounds 12 minutes
Military
95 X 10
115 X 10
135 X 10
155 X 5
185 X 3
Tweaked hammie again on the sprints FML
Until hammies heals I would suggest Skips in place of Sprints.
You doing any Glute-ham-raises?
FWIW I always warmp up my clients before sprints with mountain-climbers and skips to help lessen the chance of injury.
[quote]Derek542 wrote:
Sat Circuit day
Warm up 400 meter run, dislocates, foam roll body
295 X 20 X Back Squat
…
295 X 15 X Back Squat
…
295 X 10 X Back Squat
…
295 X 5 X Back Squat
…
32 minutes, This was fucking hard[/quote]
Your conditioning must be very good, I really can’t imagine doing just the squats without dying
[quote]FISCHER613 wrote:
Until hammies heals I would suggest Skips in place of Sprints.
You doing any Glute-ham-raises?
FWIW I always warmp up my clients before sprints with mountain-climbers and skips to help lessen the chance of injury.[/quote]
THANK YOU Fisch so much this is the second time I have tweaked the hammie sprinting. Was wondering WTH I could do to warm up.
I was thinking this morning after the tweak I have to start doing the GHR’s.
[quote]Scotto wrote:
[quote]Derek542 wrote:
Sat Circuit day
Warm up 400 meter run, dislocates, foam roll body
295 X 20 X Back Squat
…
295 X 15 X Back Squat
…
295 X 10 X Back Squat
…
295 X 5 X Back Squat
…
32 minutes, This was fucking hard[/quote]
Your conditioning must be very good, I really can’t imagine doing just the squats without dying
[/quote]
Its getting there, for the record this was the hardest taxing workout I have done since 2 a days in HS football. I was out on the couch the rest of the day.
Wed
Warm up 400 meter run, dislocates, foam roll body
400 meter run
BW X 30 X sit ups
255 X 15 X DL
400 meter run
BW X 30 X sit ups
255 X 15 X DL
400 meter run
BW X 30 X sit ups
255 X 15 X DL
400 meter run
BW X 30 X sit ups
255 X 15 X DL
400 meter run
BW X 30 X sit ups
255 X 15 X DL
38 minutes Hammie was tight but I made it through this
Thursday
Warm up 1 mile run, dislocates, foam roll body
400 meter run
70 KB X 20 X KB swings
400 meter run
70 KB X 20 X KB swings
400 meter run
70 KB X 20 X KB swings
400 meter run
70 KB X 20 X KB swings
400 meter run
70 KB X 20 X KB swings
25 minutes Damn its hot outside, not used to running when the sun is up
Sat
Warm up 1 mile run, dislocates, foam roll body
200 meter run
BW X 40 X 24 in Box jumps
135 X 40 X Pendelay Rows
BW X 40 X GHD Back Extensions
BW X 40 X Push Ups
BW X 40 X Sit ups
200 meter run
BW X 30 X 24 in Box jumps
BW X 30 X GHD Back Extensions
BW X 30 X Push Ups
BW X 30 X Sit ups
200 meter run
BW X 20 X 24 in Box jumps
BW X 20 X GHD Back Extensions
BW X 20 X Push Ups
BW X 20 X Sit ups
200 meter run
BW X 10 X 24 in Box jumps
BW X 10 X GHD Back Extensions
BW X 10 X Push Ups
BW X 10 X Sit ups
200 Meter run
45 minutes
[quote]Derek542 wrote:
this was the hardest taxing workout I have done since 2 a days in HS football. I was out on the couch the rest of the day.
[/quote]
You were probably a lot better HS football player then me, but I’m guessing you’re actually in better shape now than you were then. My pre-2 a day conditioning consisted of running for maybe 30 minutes 3 days before practice began.
Good luck with the hammie and let’s see some video of that skippin’ to ma lou Cowboy.
^ Lol, yes I am in better shape now for sure, however that feeling you had after 2 a days that was how I felt.
Sat
Warm up 600 meter run, dislocates, foam roll body
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
215 X 2 X 5
225 X 1 X 3
245 X 1 X 3
255 X 1 X 3
275 X 1 X 1
Felt tired and worn down, have to leave at 7:30 am for Arizona and gone for the week. Now I get to run in the hotel gym all week.