Spontaneous Workout Check-In

5 minutes skip
5 minutes shadow box
5 minutes slow and careful shadow boxing clutching some pink dumbells (seriously)
A variety of high rep shoulder/arm movements using same dumbells

3 rounds bag

3 rounds mitt work in the ring

Puke (well almost)

All under the careful eye of my boxing coach

 

WOD Thursday 061207

Scaled
Thrusters: 2x25lb dbs
Pullups: overhand and commando

50 Thrusters
20 Pullups
30 Thrusters
20 Pullups
20 Thrusters
20 Pullups

Time: 36min

 

12km run (track surface)

 

Friday:

Bench
1 x 6 110kg
1 x 8 40kg
1 x 7 40kg
1 x 8 35kg

Inc DB Bench
2 x 8 40kg
1 x 8 35kg

Dips
3 x 6 20kg on chain

DB Shoulder Press
3 x 8 28kg

Side Raises
3 x 7 10kg
1 x 10 5kg <--- quick drop set

Reverse Pec Deck
3 x 10 55kg

EZ Skulls
2 x 8 45kg
1 x 6 45kg

Super set with close grip bench with the EZ bar to failure
(had a spotter for this)

Tricep Pushdown
2 x 8 65kg

Sunday:

Legs

Squats
1 x 20 80kg <--- ATG
2 x 12 80kg

Seated leg press machine
3 x 7 124kg

Smith Lunges
3 x 10 20kg

S.L.D.L
3 x 7 92.5kg <--- going up next week

Glute-Ham Raise
2 x 7 21 assisted

Good girls
3 x 10 60kg <--- going up next week

Bad Girls
3 x 10 50kg <----- going up next week

Standing calf raise
3 x 7 127kg DC reps

Sitting Calf raise (on smith)
3 x 80kg

20 rep squats nuke the legs, i had to push through to get there but the satisfaction was worth it. This week i'm going for 3 sets of 20 reps.
My legs are wrecked today

 

30 min run.

3x3 mins skipping, working mainly on cross overs.

Punchout on the heavy bag: 5x3 mins

Tabata heavy bag work.

Died.

 

Negative Chin-ups (6 seconds) 5s * 12r with 90s rest between sets
Chin-ups (201 tempo) 20 reps over 8 sets with 45s rest between sets
Quarter Chin-ups 2s * 12r with 90s rest between sets

 

Legs

Squats
1 x 20 90kg <---- UP 10kgs from last time
1 x 14 80kg
1 x 15 80kg

Seated leg press machine
3 x 7 124kg <--- dropping this exercise

Smith Lunges
3 x 7 30kg <--- UP

Glute-Ham Raise (now first on list)
1 x 7 21kg assisted
1 x 6 14kg assisted
1 x 6 21kg assisted

S.L.D.L
3 x 6 105kg <---- good for 3 sets - going up

Good girls
3 x 12 80kg <--- UP

Bad Girls
2 x 12 70kg <----- UP

Standing calf raise
3 x 6 134kg DC reps
1 x 5 124kg
1 x 8 105kg

 

Assisted with weight

When you finished them did you find your legs were more powerfull straight away. It feels as if there realy good for sprinting, havent done any of that in a while.

 

i do them on a lat pull down... my hams are not strong enough to do this with 104k of body weight

my hamstrings feel a shade of shagged afterwards, but they are a great hamstring exercise.

 

This afternoon:

Front Squat 8 x 3 (still trying to figure this one out, doesn't feel 'right' yet)

Stiff Legged Deadlift 8 x 3 (trying to work out the weight I should be using, hence the higher reps)

Bulgarian Split Squat 8 x 3 (Finally figured out this one today, turns out I didn't have my front leg far enough forward)

External Rotation (Shoulder) 12 x 2

Wrist Flexor 10 x 2

 

Windsprints:
Sprint 50m
Pushup x10
Situp x10
Superman x10
x5

Pullups 3x5 very slow

Circuit:
Burpee on BB + Snatch + OH Squat x10
Mnt Climbers x20
Pushups x10
Situps x10
Back ext x10
x5

 

Just got back from my session, some dumbass called the police on me cause I "looked suspicious" dragging a tire with a piece of lumber in it and a seabag on my back while sweating my ass off, fighting for every step...Go figure... Freaking Smacktards. :bang:

Maintenance:

Sled Drag + Ruckmarch x 30 or so min
Sled @ 80lb
Seabag @ 60lb

Mobility Drills:
Shoulder Dislocates
Band Pulldowns
Shoulder Lock
Shoulder Circles
Part 1 of PD warmup

Strongman:
Sled Rope Pull hand over hand 2x50m
Farmer walk 4x50m
Fireman Carry 4x50m
Zercher walk 2x50m

Forms:
Tai Chi Kung
Universal Post x2min
Old Country Chikung
Shoot The Bow x20
Step Over Fence x20
LFSTS 4x30sec

TC Solo Form x30min

Raise Lower Palm x10
Universal Post x3min

Sled Drag + Ruckmarch back x60+ min (Hips were fatigued)

 

sickdevildog - sheesh, great workout! I would have called the cops too.

Got back from an 11km run.

 

5x5 minutes on heavy bag, 3x3 speed bag, 25 minutes on wooded dummy and 25 minutes on stationary bike.

 

lmao, good to see some community spirit, tyre theft must be at an all time low now Mrs Agnus at No 46 is on the lookout

 

Chins
1 x 7
1 x 6
1 x 5

deadlift
1 x 4 60kg
1 x 4 80 kg
1 x 2 100kg
2 x 6 155kg <---- UP
1 x 4 155kg <---- damn straps failed

bent row
3 x 7 75kg <---- UP

One arm Machine Row
4 x 10 35kg

Face Pulls
3 x 10 42kg

Biceps

EZ bar curls
3 x 10 42.5kg

DB Preacher curls
3 x 7 12kg

Weighing in at 106kg

 

I know right, bord people come up with the dumbest stuff, alot of people seem to get nosey as hell as they get older. (most people here are old folks)

Anyways

Intervalls:
Run 400m
Mnt Climbers x40
Run 300m
Mnt Jumpers x20
Run 200m
Burpees x20
Run 100m
Pushups x20
Situps x20
Superman x20
Run 400m
Pullup Commando 10/5/5
Pullup 7/5/5
Highknees x100


Cindy "light"

As many rounds aspossible in 20 minutes of:
5 pullups
10 pushups
15 squats

Scaled:
Alternated between strict pullups and bentover rows @ 55lb
Alternated between differentg grip pushups, dips and decline pushups
Squats as rxed

rounds completed: 24

 

Okay people, Xmas is over, stop eating start working out

3 mile run
40 minute circuit traning (PT screamed at me for free and worked me out)

 

Had helluva session this morning, it was around 8 hours and fun as hell.
I'm ready to go out and train again, I think I found a good mix of Tai Chi, Chikung and conditioning to keep me goin like the energizer bunny. The active meditation forms are so refreshing and ernergizing it's crazy, and thats with 2 nights of lsot sleep too. Normaly I'd feel like crap, but not today! I think things are finaly brightening up. :love:

15:36

Maintenance/Metcon

2x30min hump @90lb

TCK

Shoulders:
Band Pulldowns
Dislocates
Lock
Rotations
Old Country CK
Shoot Bow

Stepping Over Fence
PD Warmup

Strongman:
Zercher 2x25m
Farmer 4x25m
Fireman 4x25

Forms:
TCK
Solo Form x10
Slant Flight 2x50m
Brush Knee 2x50m
Grasp Sparrow 2x50m

Fu Shin Yi x20
Ellbo Set x20
Sifus Coiling Set x10

Metcon:
Crabwalks 2x50m

Circuit:
Burpee x5
Weighted V-Up x10
Back ext x10
x3

Circuit:
Mnt Climber x20
High Knees x20
Pushups x10
x5

Suicides:
50m/3 -Oh
Lumber Zercher Squats x5 @20lb
x3

Suicides:
pushup3x10
L Z Squats x5
x3

Shuttle:
20m Burpee x10
20m mnt climber x20
x3

Forms:
TCK
TC Solo x10
Fu Shin Yi x10
Coiling x10
Ellbow x10

10 Block Set vs Pole x10

Freestyle x60m

Block Set x10
Palm Heel Pole x100
Push x50

TCK
TC Solo x10
LFSTS
Polish Vase
Crane Spreads Wings

TC Solo x30min

Raise Lower Palms x10
UP x5min

 

Well, I was going to post todays workout, but you've left me feeling rather inadequate