Tabata Circuit
20sec Work / 10sec Rest
2x through, no extra rest between circuits
count total number of reps
Deadlifts @ 225#
CGHPS @ 75#
Box Jump @ ~18″ box
Front Squat + Push Press @ 75#
Total Reps: 91
Squat @ BW + Push Ups
10+1, 9+2, 8+3…3+8, 2+9, 1+10
2x ½ Tabata Row
20sec Work / 10sec Rest
4 rounds (2 minutes) then Rest while Parter [...]
One of my more recent goals for the year was a 1000#+ PL total. With only a couple days left, this morning I tested 1RM Bench Press and 1RM Clean.
Cleans: Work up to 1RM
5x @ 45#
5x @ 95#
3x @ 115#
3x @ 135#
2x @ 155#
1x @ 165#
1x @ 175#
1x @ 180#!
0x @ 185#
I pulled the 185# [...]
And, unfortunately, that’s about all there’s time for these days.
Monday 22 December
Work Up to 1RM Squat
5x @ 135#
5x @ 185#
3x @ 225#
3x @ 275#
1x @ 315#
1x @ 335#
0x @ 345#
Actually, to say “0x” is an understatement. I got buried under 345#. Actually, the 335# was poor planning on my part, and I didn’t leave enough [...]
I was playing around the other night with Google Charts and Mel Siff’s fantastic equations. Here’s a very early sneak-peek of training log 2009.
Workout
2x
P1: 1 lap around basketball court with 45# barbell
6x lunge steps
4x presses
P2:
10x Wall Ball w/ 10# medicine ball
4-line basketball court line ladder
10x Ball Slam w/ 10# medicine ball
4-line basketball court line ladder
Switch. [...]
Celebrity Sighting
Marathoner and I were joined this morning, quite unexpectedly, by Mr. Michael Gibbons, member of the Missouri Senate from the 15th district and loser in the recent race for Missouri Attorney General.
He laid over in the corner doing some shoulder mobility stuff with a 5# dumbbell. After about 20 minutes of that, he got [...]
In “modern times” (the last 10 years or so) I’ve not really played with a medicine ball. There are a few at the local Y, they’re always tucked away in the same corner. They seem ignored. This morning was going to be different.
The biggest one in the pile is 12#, so I grabbed it and [...]
I’ve been pulling heavy a lot lately, and it’s catching up with me.
Saturday Workout
(…in lieu of Friday morning’s regularly scheduled affair.)
Not much time. My daughter was in a swimming lesson. I had 45 minutes to lift before getting her out of the pool. Must focus on the big things.
Box Squats
7x @ 135#
6x @ 175#
5x @ [...]