Friday and today

Friday:The focus was on stamina, and moving constantly. I made a few adjustments to one of my old workouts, but kept the same scheme and was surprised at how fast i moved through it.

The only changes i made to my previously posted Stamina workout was the substitution of kettle bell clean and presses in place of the Mr. Spectacular exercise. I also replaced the windshield wipers with “ankles to bar”. This is still a count down work out with 5 rounds, trying to keep it all under 40 minutes.

  1. Warm up- i went to the weight room and did some shoulder raises- front, side, and rear; then hit several sets of machine rows and band pull aparts. After some cossack squats and lite jogging, the timer started.
  2. 1/2 mile run then
  3. Kettle bell clean and press with 20kg kettle bells. Reps per round were 10/ 8/ 6/ 4/ 2.
  4. Concept 2 rower set at 6 – tried to keep a 1:50 500m pace every round. Distance per rounds were 500/400/300/200/100
  5. Ankles to bar- 5/ 4/ 3/ 2/ 1
  6. Run 2 laps around the gym (10 laps = 1 mile)

Total time ended up being 32:29. I did find that my legs were a bit stiff while running, and i definitely need to work on my form again in order to lengthen my stride.

Today was over head and deadlift focused.

  1. Warm up- lap around the gym running, then sprinting the length of the basketball court 2 times between laps. Did this five times
  2. “the chain” with dumbbells. Worked up from 20lbs to a strict 80lbs by 10’s
  3. Barbell clean and jerk – worked up from 135 to 195 in 10lb increments. I went for a PR of 205, but had problems with getting it cleaned, so it wasn’t happening today.
  4. Dead lifts – 4×5 at 275
  5. Kettle bell farmers carry at 24kg bells for 500m

Felt good today, but i could feels the rowing in my back during the dead lifts. my cleans today were ugly, and the technique was just not there. I will say, the weight was going overhead very easily. I think another 5-10 pounds on top of my current 200lb PR was likely, if i could only get it to the rack postion.

This week was nowhere near structured, and i had to drop 2 workouts due to work requirements, but i think i made the best of it, and was able to attack the workouts harder knowing that i was not going at it all 5 days this week.

Till next time, take care and good lifting


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