Easy day of conditioning just to get out of the house and move a little
6 hanging pikes, row 400m under 1:30 and 12 rope slams - 2 rounds.
Bweight 225
Warmups:
Good girl, bad girl machine–lots
Squats atg
135x5x3,185x5,225x8,260x5,275x3,295x1,x1,x1.–these felt heavy due to all the conditioning these last 10 days!
5 burpees over 24 box, heavy sled 33 yrds and 12 rope slams hard. x5
Bweight 223
Lifting was easy today due to injury on Saturday: I was digging around some bushes in the front of the house with a spade ( sharp pointed shovel) to clean up the dirt around the roots to take an axe to later soooo the shovel was stuck under a root and as I was prying on it the Shovel handle snapped I flew backwards headfirst into the Crabapple tree with a low hanging branch. Long story short- Minor Concussion-bruised skull and no stiches cuz I used super glue to keep the skin shut and a good amount of blood loss.
Fucking piece of shit shovel !
Squats lightly:
Pin squats atg 205x3x8
Speed deadlifts
225x3x5
No energy work today due to any increase in heart rate over 120 and my head feels like the " bells of Notre Dame " are going off inside.
Good note here: Bweight 220.8 this morning
Will do some abs and t-handle swings later today ( maybe)
Ouch…does the lifting alleviate the bells a little?
[quote]gorillavanilla wrote:
Ouch…does the lifting alleviate the bells a little?[/quote]
Yes weirdly it did I suppose that the increase in blood pressure and low heart rate helped clear my head.
Metcon:
50lb slanted situp and press x10
12 rope slams
400m row under 2 minutes
hanging leg raises x10
kbell swing full extension overhead 50x10
got through 3 rounds stopped due to head hurting.
bweight 221
[quote]FISCHER613 wrote:
Crabapple tree with a low hanging branch. Long story short- Minor Concussion-bruised skull and no stiches cuz I used super glue to keep the skin shut and a good amount of blood loss. [/quote]
I’d hate to see what that poor tree looked like afterwards. Hope your head gets to feeling better quickly.
[quote]Wiex wrote:
[quote]FISCHER613 wrote:
Crabapple tree with a low hanging branch. Long story short- Minor Concussion-bruised skull and no stiches cuz I used super glue to keep the skin shut and a good amount of blood loss. [/quote]
I’d hate to see what that poor tree looked like afterwards. Hope your head gets to feeling better quickly.[/quote]
Thank you and almost there
Incline press
215x8,245x5,265x3,275x1,x1,x1 and 245x5
Assistance:
BTN press in smith 135x15x5
Rear delt flys 30x20x3
skullcrushers 95x20x3
Curl and press 95x8x3
Row 500m under 2 minutes tension on 10 concept 2 rower.
1st. 1:58
2nd: 1:43
What is your goal for conditioning?
[quote]gorillavanilla wrote:
What is your goal for conditioning?[/quote]
This is the second response-first did not get posted.
Goals: Bweight under 215 this year.
Also to be able to sprint,jump,play whatever,hike etc at a moments notice.Anytime. Anywhere. While being able to still lift respectable weights.
My congenital Heart Defect is taking precedent on training priority nowadays. I need to get my Ejection Fraction higher and I am determined to do it without drugs ( which they want to give to me).
Thursday metcon:
burpees
wideouts while touching between each rep
400m under 1:40
21-15-9 rest 1 minute between rounds.
You have great motivation to do all the conditioning you can handle.
Are you doing a sort of scraping the rack Good Morning? Great squatting BTW
[quote]gorillavanilla wrote:
You have great motivation to do all the conditioning you can handle.[/quote]
Thank you, yeah it hurts and is not very fun to do but its kinda like boring homework before watching a good show on tv or reading a great book. It just needs to get done.
[quote]MattyXL wrote:
Are you doing a sort of scraping the rack Good Morning? Great squatting BTW[/quote]
Nope the Good Morning in the Smith Machine really works your posterior. The thing is you cannot squat it out in the hole or it hitches against the machine, it makes you stay honest to the movement and go lighter weight.
Thanks on the squats Matty.
Power snatch grip high pulls from blocks:
135x3x5,155x3,175x3,195x3,205x3,225x3,245x1.
Assistance:
Power snatch grip high pulls from blocks:
185x3x6
Flat bench pin press 6 inches off of chest:
135x3x3,185x3,225x3,275x3,315x3,365x3 and 405x1
pulldowns:
150x15x3
Rows 2x400m 1.5 minute rest keep total time under 3:00 minutes
1st set 1:28
2nd set 1:20
Bweight 223.8
Well over the weekend I ended breaking 2 toes and tearing the nail completely off of one.
I tried squatting today and that was a no go.
Will go back in later and do a full body on machines today and for the rest of the week or until I can put some pressure on my foot again.
I will let you guess on how I did it:
A. Playing paintball.
B. Mountain biking.
C. Walking around in my house.
Grrrrr well I should be past the spell of bad luck with injuring myself, my head, shins ( plyo bow scrape) and now 2 toes. Bad things happen in 3’s right? Right!?
LOL
My guess:
[quote]FISCHER613 wrote:
C. Walking around in my house.
[/quote]
I fractured 2nd metatarsal almost 2 months ago on a stupid chest at the foot of our bed. $%*#ing furniture! Sorry about the toes man, that’s some annoying pain. Hope it heals quickly.
I’ll guess mountain biking just to keep it interesting.