cesimpson

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. for 8 mins. (16x total)

Next, I introduced neighbor/workout partner to the Box Squat.

Box Squat (my load/neighbor’s load)

2x 225#/135#

2x 225#/185#

2x 225#/185#

2x 225#/215#

2x 225#/215#

2x 225#/215#

2x 225#/225#

An admirable effort from him, I’d say. Since he’s joined me on Wednesday mornings, we’ve done very little strength work; focusing instead on energy systems stuff - Kettlebell work, sprints, stairs, etc. This is his first trip into strength and power land in a very very long time. I say ‘well done’.

1-10 KB Swing Breathing Ladder

I totally screwed up my explanation of the breathing ladder to him. He ended up doing each step of the ladder with only 1 breath between each one.

Sorry Neighbor/workout Partner

Roman Chair Pistol Presses @ 16kg KB

20x (10x ea. arm)

16x (8x ea. arm)

12x (6x ea. arm)

That was all for this morning. Quite a load, actually. With the wintery cold setting in, I should be getting back to more rowing. That’ll be good for me. This morning’s session was painful.

Reader Complaint

Somebody read a few of my entries here and commented I use a lot of shorthand and abbreviations when describing my workouts. He encouraged me to start a glossary. I will do just that and link to it from that sidebar over there.

If you are one of the three or so people who read this and there are terms or conventions you don’t understand, let me know in the comments. I’ll be sure to add them straight away to my soon-to-be-new glossary.

Thank you, Andrew, for the comment. Splendid advice, as usual.