This morning, as the cold cold weather sets in, we took our Wednesday Workout indoors.
Warm Up: Erging/Rowing
4x 500m < 2:00 ea. w/ 2:30 rest
Triplets every 30 secs.
P1: Hang Clean/Front Squat/Hang Clean @ 100# Barbell
P2: Clean/Jerk/Clean @ 2x 16kg KB
Switch to complete 1 round ea. minute. 5 rounds total.
Clean & Jerk @ 135#
1x every 30 secs. [...]
Thanksgiving Weekend highlights:
Kids had upper respiratory infections. We stayed home.
Ate turkey for the first time in 10+ years.
Pulled a 375# conventional deadlift Saturday morning.
Sickness
Kids came down with these nasty eye and upper respiratory infections. Fevers, swollen shut puffy eyes, bad hacking coughs and lots o’ snot. Yuk. We called all the family and said we’re [...]
This morning was lots of fun. The weather was nice, so we got Charlotte out once more.
Kettlebell Warmup w/ 16kg KB
20x (10x ea. arm) One-arm Swing
20x (10x ea. direction) RTW
20x (10x ea. direction) Figure-8
10x Goblet Squat
10x Standing Halo
10x Deck Squat
20x (10x ea. side) Windmill
20x (10x ea. side) OHS
20x (10x ea. side) TGU
Next we did three [...]
That’s right - everything overhead today.
WARM UP
3x ea. Overhead Squat @ 45#, 95#
4x Overhead Press @ 120#
2x Overhead Squat @ 115#
3x Overhead Press @ 125#
1x Overhead Squat @ 135#
2x Overhead Press @ 130#
WORK
5x Overhead Squat @ 145#
1x Overhead Press @ 135#
5x Pull Ups @ BW
5x Overhead Squat @ 145#
1x Overhead Press @ 140#
5x Pull Ups [...]
First, a definition.
KB Complex
20x KB Swing
20x (10x ea. arm) KB Snatch
20x (10x ea. direction) RTW
20x (10x ea. direction) Figure-8s
20x Goblet Squat
20x (10x ea. arm) Windmill (alternate arms ea. rep)
20x (10x ea. arm) 1-arm Overhead Squat
Mark Twight’s version is a little different, but, of course, the obvious inspiration. I actually wanted to include the TGUs at [...]
Things are busy busy. I apologize for such a late post. Monday workout.
Squat Warmup
3x @ 45# Overhead Squat
3x @ 95# Overhead Squat
3x @ 135# Back Squat
3x @ 185# Back Squat
3x @ 205# Back Squat
Superset: Back Squats, Bent-Over Barbell Rows, Dips
4x Back Squat @ 225#
5x Bent-Over Barbell Rows @ 115#
5x Dips @ BW+10#
3x Back Squat @ [...]
It was very cold - in the 20s°F, our first freeze was last night - so I think the outdoor kettlebell season has ended. We headed over to the YMCA and found an empty aerobics studio. The first class wasn’t scheduled until 9:30. By that time we’d have each been at work an hour and [...]
Today was all about breaking bad habits. I’ve written recently about my working on my cleans. I was taught how to power clean in high school, by my (absolutely amazing) football coach (Steve Stahl, MOFBCA Hall of Fame Class of 2000).
But, I’ve never been taught a proper squat clean. Recently, I decided that the clean [...]
The first part of the title is a reference to an article at Gym Jones. Read it. It is good.
As I began my fitness focus in February (a lot of alliteration there…hmmm) I wondered how true that article would be. I haven’t been doing any typical cardio work. I’ve done some rowing - all 500m [...]