Monday / Tuesday

Monday: 90 minutes Tennis (active rest day)
Tuesday: 60 minutes Tennis(active rest day)

**my left hip is a bit sore. seems like the psoas might be acting up some on that side. probably from the GH situps. I'll make sure to take it light down in that area the next few workouts.

2 PRs, good workout

A1. Front Squat @ 30X0; 5,4,3,2,1; rest 20 sec
A2. 25 unbroken chin ups x 5; rest 4 min
B. GHD Sit Ups @ 2010; 20 x 6; rest 60 sec

A1) 135x3+1+1 135x4 155x3 185x2 210x1 (PR)
*just took a bit on first set to get used to the right movement again
A2) 10(PR)+2+3+2, 7+3=2=2=2=1, 5=3=2, 5=1=1=1=1, 1=1=1=1=1=1
B) 10, 10, 10, 10, 6, 6

So yeah long way to go still,but felt okay being it was the 3rd day in a row of hard workouts. Plus, 2 prs :)

chicken fried shoulders

2011
A. Push Press/Push Jerk/Split Jerk - 1.2.3 x 5; rest 4 min
B1. Snatch Grip Push Press @ 12X2; 4,4,4,4; rest 2 min
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 4 x 4; rest 2 min
(pull chin over alternate hands per rep)
+
As many rounds in 7 minutes:
1 HSPU
5 Push Press from rack - 135#/95#
5 L Pull Ups

A) 135 140 145 150 150 last two sets my wrists hurting so didnt want to go up weight really
B1) 95 105 125 125
B2) 4 4 4 4 (was doing 3+1 last two, and hard to get over the hand, very cool tho)

4 rounds on the amrap but modified:
(5 modified HSPU)
5 push press @ 125 lb
5 pullups knees tucked

*this workout today felt great. one of my favorite types w/the lifting component

lol WOTD Perseverance

So at 11 PM I saw the workout for tomorrow and I really want to do that one. But I really like the workout for today too... Sooo..> To the gym I went :)

A. Muscle Snatch @ 11X1; 2-3 x 3; rest 2 min
B. High Hang Power Snatch @ 11X1; 2-3 x 4; rest 2 min
C. Power Snatch @ 11X1; 2-3 x 7; rest 2 min
D. GH Raises @ 20X0; 15 x 5; rest 90 sec


A) 95x3 115x3 135x3
B) 135x0 115x3 115x4 (press out) 115x4 (partial press out) 115x4
C) 115x3 155x0 135x3 (po)135x3 po 135x2 135x2 135x1
D) 10 10 10 10 10


Felt awesome today. also the massage treatment is going well too. i'll have more to say on that in a few weeks likely.

Thunderstorms and double unders

So I started a kickass power clean workout today and then the thunderstorm killed the power. not being able to see what i was doing, and not quite adventuresome enough to try with lights out, I decided to do double unders with what little light i had until I couldnt breathe. weird workout, but that's fine.

The ankle is almost healed, so maybe its good to have somewhat of a light day anyway. I'm stoked to keep the training up though and tweak the food a bit.

Getting caught up

Internet's been down. Finally fixed the problem I think and will be back on track here again.

Sunday: worked on ring dips, ring pushups, ring pullups (no muscle ups yet

Monday: Tennis 1.5 hr

Tuesday:


A1. Close Grip Bench Press @ 30X1; 8,8,6,6,4; rest 2 min
A2. Supinated Chin Ups @ 41X0; 3-4 x 5; rest 2 min
B1. Seated Parallel DB Press @ 31X2; 6-8 x 4; rest 90 sec
B2. 1 Arm KB torso row @ 2011; amrap/arm - 2pd/1.5pd x 4; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 3; rest 45 sec b/t arms

A1) 155x8 170x6 170x5 170x5 170x4
A2) 4, 3+1, 3+1, 3+1, 2+1+1
B1) 30x8 35x8 40x5 40x5
B2) 65 lb all 4,4 / 4,4 / 4,4 / 3,3
C) 20 lb 8/8, 15 lb 8/8 8/8 8/8

Wednesday: Softball, we won

Thursday: resting

Rings and things

So I got my rings. Worked them today a bit, doing some ring dips, some assisted. Did ring pushups, some ring pullups. I have a long way to go to do muscle ups, but that's okay. need a higher bar to work on as well tbh.

1rm Workout (upper body strength ratios)

A. Close Grip Bench Press - find your 1RM
B. Seated Behind the Neck Press - find your 1RM
(bar starts on neck, not overhead, start in high bar back squat position, then sit back unsupported on bench, set it, then press)
C. Supinated 1RM Chin Up weighted
D. DB External Rotation @ 3010 - amrap/arm @ 10% A - 1 set per arm
(10% of A as DB per hand)

1) 235 lb
2) 125 lb 53%
3) 295 lb 125.5%
4) 15 lb 10/10

Mon/Tue/Wed

Monday: Tennis

was great, nice to be playing again. we played about an hour and aggressively. good workout. my adductor on left side is a bit sore, and left ankle still hurts, going to take it lighter a few days to not injure myself


Tuesday: Power Clean Max

worked up and did 200 lb (new record)


Wednesday: Softball

we won, hitting well again.
I think tomorrow I'm going to do the max workout for a benchmark

Sunday

A. Snatch Grip Dead Lift @ 6011; 6-8 x 5; rest 2 min
B. High Hang Power Snatch - 3-4 x 5 - 80% effort; rest 1 min
C. GH Raises with bands @ 20X0; 12-15 x 4; rest 90 sec

a) 115 x
6
6
5+1
4+1+1
5+1

*forearms really burnt bad but was awesome

b)
95x4
95x4
100x4
100x4

C)
9, 10, 8, 9

Quadzilla

Yeah today's workout works the quads hard....

2011
part 1
A. Back Squat @ 4010; 12,10,8,6,4; rest 3 min
B. DB Split Squat @ 3131; 8-10/leg x 4 sets; rest 60 sec b/t legs
C. Un-Anchored Tabata Sit Ups - low score

2011
A: 135x11 135x10 135x5 (rear delts cramped up strangly) 145x6 155x4
*surprised at how hard this really is when doing it to tempo

B: 10 lb 6/6 5 lb 8/8 8/8 8/8
C: 11 10 10 10 8 8 8 9 (8)

Shoulders and upper back yum

A1. Press @ 31X1; 3-4 x 5; rest 2 min
A2. Strict CTB Chin Ups @ 21X0; amrap x 5; rest 2 min
+
as many rounds/reps in 12 minutes:
AMRAP HSPU
12 unbroken chin ups
+
Row cool down - 10 min @ 60% effort

A1: 135x3 115x4 125x4 130x3 130x4
A2: 4 4 3.5 3 2.5 ((I notice when doing to tempo I do it much worse, which obviously is the point))

HSPU (modified off wall feet hooked on top and legs bent)
5 rounds
21 18 14 15 13 mod hspu
8 broken chinups, 9 10 7.5 5 assisted 100 lb assist weight

** elliptical cool-down, 122kcal

Softball tonight

starts in an hour!

damn we lost, no big deal, felt sort of gassed in the legs. but i did my part, sort of....

Awesome workout today

A1. Stiff Legged DL @ 4111; 6-8 x 5; rest 20 sec
A2. GH Raises @ 2020; 8-12 x 5; rest 20 sec
A3. KBS light - 21 unbroken x 5; rest 3 min
B. Jump Switch Lunges - amrap in 30 sec; rest 60 sec x 4
C. Side Bridge - 90 sec/side x 3 sets/side; rest 10 sec b/t sides

Aaron

A1: 185x5+1 185x5+1 185x4 165x6 165x4+1
A2: 9 9 8 8 8
A3: 35lbx21 35x21 30x21 30x21 30x21
B 20 18 18 16+2
C 50/50sec 30/30 20/20

Steph

A1: Dumbbells: 2x30 lb, 6, 25 lb 8 8 8 8
A2: 12 12 12 12 12
A3: 35lb x 21 21 30lb x 21 21 21
B unrecorded
C 50/50 30/30 20/20


pretty rough one today

BOOM! :)

part 1:
A1. Bench Press @ 5010; 8,6,4,2; rest 90 sec
A2. Supinated Chin Ups @ 51X1; 3-4 x 4; rest 90 sec
B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 4
C1. Depth Push Ups @ 22X1; amrap (-2) x 3; rest 60 sec
C2. Powell Raises @ 4010; 10,8,6/arm; rest 60 sec

A1 135x8 (pr), 135x6 145x4 175x2
A2 3, 2.5, 3, 3 (last 2 sets i had to jump off at 2 and go for 3rd)

B Modified: 2 strict pullup+10 dip // 2 PU, 5(+5 deconcentric) // 4PU, 4(+6dc) // 4PU, 5dc and i'm spent

C1: 7 5 4 (after the -2)
C2: 10 lb 10/10 15 lb 8/8 15 lb 6/6

**pretty awesome workout. i feel like i'm getting stronger and more fit for sure. really loving it.


I think I'm going to buy some rings soon and practice @ home with them.

I'll post 2nd workout later.

And redeemed

A. As many 1-5 back squat ladders in 10 minutes
use 70% of 1RM high bar back squat
(perform 1 squat, rack it, perform 2 reps, rack it, 3 reps....up to 5, then start at 1 again, 1-5 one time = 1 ladder)
B. DB Split Squat @ 3131; 10-12/leg x 4 sets; rest 60 sec b/t legs
C. Anchored Tabata Sit Ups - low score

A @ 135 lb, 3 rounds

B: 20 lb 10/10, 4/4, 10 lb 10/10, 10/10
**need to get better at form on this

C: 16 16 14 11 11 10 10 10

owww


<3 AP

Epic Fail

Read the workouts wrong and gave myself four days off... Total Epic Fail :(
Looks like tomorrow's a rest day now and back on it Monday? I'll do form work in the gym w/light weight I guess.

myofascial release

had a great massage today, myofascial release. i highly recommend it, i think i'm going to do one every two weeks for a while....

wed/thur

Wednesday - softball again. we won 15-10. I am finally swinging a mean bat again, it feels good to be crushing the ball had 5 rbi's, a home run and a few other solid hits.

Thursday - rest day today, this is the first prolonged rest period i've seen on OPT. i walked a bit and just chilled in general.

Solid workout

PROGRAMMING

A1. Bench Press @ 5010; 8,6,4; rest 90 sec
A2. Supinated Chin Ups @ 51X1; 4-5 x 3; rest 90 sec
B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 3

**NO RINGS, MODIFIED TO 3 strict pullups and 10 dips

C1. Depth Push Ups @ 22X1; amrap (-3) x 3; rest 60 sec
C2. Powell Raises @ 4010; 12,10,8/arm; rest 60 sec


RESULTS:
Different order due to equipment stations busy:

B: 3 strict pullups, 10 dips, 3 sets
A1: 135 x4/2/2, 135x4/2, 135 x 4
A2: 3, 3, 3
C1: 10-3=7 / 4 / 3
C2: 10 lbs, 12/12, 10/10, 8/8 slightly broken


Cool workout, my arms are wiped out....