Getting Back At It Again - 4/18/09

Selling our house, having a baby, and then having to move to the new house finally caught up to me. The last week or so I have been worn out. So...I took it easy and decided today was the day I needed to get a little work done. Here's how it went.

-The usual warm up moves

-SLDL 24/24KGx5/5 - 3 sets
Want to start working more with these and pistols. I think I really need the one legged work.

Alt w/

-2 KB Press 24/24KGx5 - 3 sets

Here's when the fun started...I just got a 37.5lbs blob and a 35lbs plate with a good hub on it.
Took me a few tries to get the hang of the blob but I got a good lift with each hand on video. I also got the 35lbs hub with 3 - 2.5lbs plates on it with each hand. Cool stuff!



-Ab Roll Out x5 - 3 sets

-40 Card Tear

That's it for today. Snatchin' tomorrow.

Tried Something New - 4/7/09

Early class today and up to help out a few times last night to help out made for a tired Carl today. So...quick power nap and short to the point training.

-Lower/Upper Body Twist, Shoulder Sweep, ASLR, Leg Curl w/ Ball

-Barbell Front Squat 135LBSx10 - 3 sets
First time for awhile with these. Just felt like trying them, felt good.

-Sledge Chop vo2max(15:15) 20LBSx7-8 - 40 sets
Not sure if this move elicits the correct vo2 response but it was a hell of a workout. I duck taped 2-5's t0 a 10lbs sledge and beat up a tire for 20 min. Fun stuff! Slick gloves made for some nice grip work as well.

That's it for today. Will stretch hips and low back later tonight.

More Snatchin' - 4/5/09

Tight in the back this morning so I figured I better move it around to loosen it up.

-Regular warm up

-Seated 2KB Press 24/24KGx5 - 3 sets
Wanted to try this to see how it felt. I sat on the ground w/ legs straight out in front of me. Felt good...left felt stronger than right which is weird cause with my standing 1KB press the right feels stronger.

-Snatch vo2(15:15) 16KGx8 - 35 sets
Workin' my way back up.

-Plate Pinch
Pretty happy w/ this today...a few PR's. I got 4 - 10's and a 5 to a straight leg stand. Thought I might get 5 - 10's but not yet. Also got a 35 and a 25 to budge off the ground...couldn't lock it out but it'll get there. I order a 37.5lbs blob today so that'll add to the fun when I get that as well.

That's it. Sort of a recovery session to loosen up the back...mission accomplished.

Outside Conditioning - 4/4/09

Went through a nice circuit outside today. With the 5 moves I went 40 sec of work, 20 sec of rest, 40 sec of work then went to the next move. On the second round I went 30/20/30 and took a little longer to transition to the next move.

-OH Squat - 45LBS(Plate)

-Battling Rope - Underhand Wave

-Over the Shoulder Lunge - 100LBS(Sandbag)

-Sledge Chop - 10LBS

-Burpee

Just killed me. I want to work up to more of this but I was just wiped after these 2 rounds.

-Double Plate Pinch x2/2 - 2 sets
2-25's in one hand, 4-10's in the other.

That's it!

Back At It - 4/3/09

Felt like I'd caught back up on sleep so I got back to some training.

-Regular Warm w/ ham curls on ball

-S.S. Dead
225LBSx3
315LBSx3
440LBSx3
400LBSx3 - 2 sets

-2KB Press 24/24KGx5, 32/32KGx5 - 2 sets
Liking this double overhead work.

-Snatch
24KGx20/15/10/5 - 2 ladders(alt hand each rung, start R first L second)
24KGx15/10/5 - 2 ladders(same deal)
24KGx10/5 - 2 ladders(same deal)
24KGx5 - 2 sets
I took 2 min rest between first 4 ladders, 1 min between 5th and 6th ladder, and no rest for last part. Going down in numbers allowed me to stay explosive as I fatigued.

-40 card tear
Felt good, a 52 card deck will get torn very soon. Then we'll see how I do on a deck of Bicycle brand.

-Ab Rollout x5 - 2 sets

-CoC #1 x5 - 2 sets(alt hands throughout the set)
Working over-crush on these. Getting closer to #2 but not yet.

That's it for today.

New Addition

Here's the last couple day's workout. ;-)










Grayson Paige Sipes

Born: 3/30/09 - 6:54am

Weight: 7lbs 3oz

Length: 19in

Mixin' It Up A Little - 3/29/09

Got some late season snow last night so it was an inside session today.

-Lower/Upper Body Twist, Shoulder Sweep, ASLR, Ham Curls w/ Ball

-TGU 32KGx10 min
Alt hand every rep. I kept a pretty constant pace...really got the shoulders tired by the end.

-Pistol 16KGx2/2 - 3 sets
Felt good to get some practice w/ these. Amazing how much difference practicing barefoot compared to a Chuck Taylor feels.

Alt w/

-2KB Press 24/24KGx5 - 3 sets
Can't even remember the last time I pressed 2 bells overhead...wore down pretty quickly.

-Snatch vo2 max 16KGx8 - 30 sets
Been awhile for this as well, you can see the theme of today's session. The 80 sets I've gotten in the past seem to be a far cry from today but I'll get it back.

-Card Tearing
Should have got 40 cards but I ripped 2 when my thumb slipped so I had to re-grip and get the other 38, still a PR w/ this type of card. Tried 40 again but had nothing left. I also got 15 with my weak side.

-Lev Block Curl 12 1/2LBSx4/4 - 2 sets
Got sloppy on the second set...this is when I called it quits.