Tuesday, March 30, 2010

Power Gym

Practice cancelled.

10 overhead squats 45lb
6 clean and jerk, 111lb
6 snatch 111lb
6 snatch 89lb
6 snatch 111lb
3x6 deadlift 199lb

10 L-hang pullups
10 kipping pullups
5 knee-tuck pullups, 5 knee-tuck chinups
20 incline situps at 25lb
10 DB curls at 15lb
10 DB curls at 20lb
Incline twists to each side, arms extended 10lb

Monday, March 29, 2010

A bit of this, a bit of that

Almost went swimming, too, but didn't.

5 rounds of 5 reps each, at 44, 55, 66, 55, 44lb:
Pushups, thrusters, push press, overhead squat, shoulder press
(pushups with a bumper plate, all other exercises with a barbell)

25 incline situp-presses with 25lb plate

15 minutes throwing
90 minutes climbing
15 minutes throwing

5k in 26:11 (13:19, 12:52)
--ran with Dan Johnson, and Frenchy for the first lap. Took it easy because Dan is coming back from injury, but even then I had a bad stitch for the entire second half, and felt like I had to throw up for most of the time I was running. Did throw up a little bit in my mouth beforehand. No idea why.

Monday, March 22, 2010

First Day Back

15 pushups at +45lb
5 muscle-ups
5 (deadlift to clean to front squat to push press) at 89lb
5 (deadlift to clean to front squat to push press) at 111lb
3x5 dead hang knee-tuck pullups at +10kb
15 knees-to-elbows
5 single-DB overhead pistol squats per leg, 10lb
15 pushups at +45lb
10 incline bench press at 95lb

8 squats 133lb
2x6 squat progression 177lb
2 hours climbing

Friday, March 05, 2010

30 minutes

just enough time to get in a quick lift.

15 pushups at +45lb
15 knees-to-elbows
12 pushups at +45lb
12 knees-to-elbows
Incline bench press: 15 at 45, 15 at 65lb
15 incline situp and press with 15lb DBs
10 DB lateral shoulder raises at 10lb
10 DB front shoulder raises at 10lb
15 pushups, left foot over right
15 pushups, right foot over left
10 knees-to-elbows

Thursday, March 04, 2010

Lift, Practice

5 DB lunge and press at 20lb
Hang cleans: 10 at 95, 8 at 115lb
5 DB backwards lunge and press at 20lb
6 cleans at 135lb
5 DB lunge and press at 20lb
8 pullups at +10lb
Seated rows: 8 at 105, 10 at 90, 10 at 75lb
DB curls: 5 at 30, 6 at 25, 7 at 20, 8 at 15, 10 at 10lb

Practice.