Workout Entry #137
Prowler Push (65.7 kg/145 lbs)- Two Tennis Courts
4 Full runs across 2 tennis courts (one end to the other and back again with 1-2 min rests)
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May
16
2012
Wednesday May 16, 2012 Workout
Workout Entry #136
Prowler Push (45.3 kg/100 lbs)- Four Tennis Courts
2 full runs (with breaks- 1-2 min) from one end to the other and back again
Prowler Pulls (45.3 kg/100 lbs)- Four Tennis Courts
2 full run pulls (with breaks- 2-4 min) from one end to the other and back again
Close Grip Pull Up
10, 10, 10, 10, 10
Barbell Curl
43 kg (95 lbs)- 2, 2, 2, 2, 2, 2, 2, 1, 2, 2, 1, 1, 2
May
14
2012
Thursday, May 14, 2012 Workout
Workout Entry #135
Powercleans
79.3 kg (175 lbs) 3, 3, 3, 3, 3
70.3 kg (170 lbs) 5
Prowler Push (45.3 kg/100 lbs)- Four Tennis Courts
1 full run from one side to the other and back again
Prowler Push/Pull (45.3 kg/100 lbs)- Half Court pull-push
5 pulls and 5 runs
Prowler Push/Pull (65.7 kg/145 lbs)- Half Court pull-push
3 Pulls and 3 Runs
Note: Was planning on doing 5 pulls and 5 runs with 65.7 kg, however I discovered a large blister in the middle of my index finger. I noticed that there was dirt inside, so I ripped off the loose skin (horrible idea). Now it’s stinging whenever I touch it. This won’t stop my from exercising however. My alternative for exercising this week will probably be sprints around the track or up hill sprinting. Or, perhaps wrap a hose/rope around my waist and run with the prowler across the courts again (yes, I believe I’m in love with the Prowler).
May
11
2012
Thursday, May 10, 2012 Workout
Workout Entry #134
Prowler Runs (45.3 kg/100 lbs)
Decided to tie a hose around the two posts on the prowler and wrap it around my waist and run with it.
Ran for 2 times across 4 tennis courts back and forth.
May
09
2012
Wednesday, May 9, 2012 Workout
Workout Entry #133
Deadlifts
188.2 kg (415 lbs) 2, 2
Prowler Push (45.3 kg/100 lbs)
Half Tennis Court Figure 8
10 yard push and pull for 3 sets
Full 4 Tennis Court Push- 1 (to and back from end to end)
Dumbbell Shrugs
40.8 kg (90 lbs) 10, 8, 8, 10, 10
May
07
2012
Monday, May 7, 2012 Workout
Workout Entry #132
Box Squat
124.7 kg (275 lbs) 5, 5, 5
115.6 kg (255 lbs) 8, 8
Prowler Push (45.3 kg/100 lbs)
3 times across 4 tennis courts
May
04
2012
Friday, May 4, 2012 Workout
Workout Entry #131
Box Squat
120.2 kg (265 lbs) 5, 5, 5
Up Right Rows
29.4 kg (65 lbs) 8, 8, 8, 8, 8
* Went down in weight because I learned that you have to hold the lift at the top for at least 1 second
Pendlay Row
81.6 kg (180 lbs) 5
79.3 kg (175 lbs) 5, 5
Dumbbell Shrugs
36.2 kg (80 lbs) 8, 8, 8, 8, 8
Dips
12, 12, 10, 10, 1
* Last set I tried to do it with a 15 second break after my 4th set, but didn’t work
Apr
30
2012
Monday April 30, 2012 Workout and Class Summative/Fitness Test Update
Workout Entry #129
Box Squats
124.7 kg (275 lbs) 3
115.6 kg (255 lbs) 5, 5, 5
102 kg (225 lbs) 8, 10
Wide Grip Pull Ups (Weighted)
9 kg (20 lbs) 6, 6, 5
Pendlay Rows
83.9 kg (185 lbs) 4, 5, 4
Class Summative/Fitness Test
If you haven’t seen my previous post, my group consisted of 2 strength/power and 2 cardio power houses. The group has broken apart and the two cardio power houses left. We replaced them and now my team is all power and strength. One of them has decent cardio, however myself and the 2 others have to train harder to make up for the lost cardiovascular fit people.
Apr
25
2012
Wednesday, April 25, 2012 Workout
Workout Entry #128
Squats
111.1 kg (245 lbs) 3
Note: Lower back still sore from deadlift on Monday. Also, decided to go back to narrow stance or close stance squats.
Pull Ups
12, 12, 12, 8, 10
Dips
12, 12, 10, 9, 11