Monday, May 31, 2010

More from McFit

Modified pyramid: 10 reps per set
Pushups at 0, 10, 15, 20, 20, 15, 10kg
Squats at 20*, 40*, 70, 70, 50**, 40, 40kg

* = overhead squat
**= front squat

Tried to do both the 50 and second 40kg as overhead squats, but my arms couldn't stabilize the weight. I skipped training to lift because I'm trying to rest my foot, which I think is going through some plantar fasciitis. Ouch.

Wednesday, May 26, 2010

In Berlin

there's a place called McFit, a 24/7 gym with all the machines and training equipment that the typical gym rat needs. I'm not a typical gym rat, and I wish they had a real pull-up bar instead of so many stationary bicycles, but they have a few C2 rowing machines so I might check those out. It would also be better if they had bumper plates, but I'll make do and try to do my olympic lifts without dropping. Wouldn't want to break anything. Really, 15kg is your largest plate?

5 L-hang wide-grip pullups
10 overhead squats 20kg
10 deadlifts 30kg
10 overhead squats 50kg
10 deadlifts 50kg
5 clean and press 50kg
5 clean and jerk 60kg
10 clean 60kg
8 knee-tuck wide-grip pullups, 2 dead hang pullups
5 snatch attempts 60kg, 0 successful

Then I went out west to play pickup with the Airpussies, a Berlin mixed team. It was pretty low-level, fun but not really worth the hour each way. I'm hoping that practice tomorrow with Wall City is better (and closer).

Wednesday, May 19, 2010

It's been a while

since I did a track workout. That's bad.

2x(100m walk, 100m jog, 200m sprint)
100m sprint, 100m walk
200m sprint, 200m walk
300m sprint, 300m walk
400m sprint, 400m walk
400m sprint, 400m walk
300m sprint, 300m walk
200m sprint, 200m walk
100m sprint, 100m walk

I won every sprint except the second 200m and second 100m. Felt like passing out after each of the back 4 sprints. Felt good to finish.

I also did 8 sets of 30 pushups throughout the day.

Friday, May 07, 2010

5k

5.2k in unknown time

Thursday, May 06, 2010

Pushups

10 fingertip
10 left close, right wide
10 right close, left wide
10 claps
10 grasshopper
10 spiderman
10 diamond
10 wide grip
10 walk-out
10 super slow
5 fingertip
5 left close, right wide
5 right close, left wide
5 claps
5 grasshopper
5 spiderman
5 diamond
5 wide grip
5 walk-out
5 super slow

Lunges: 5 each leg at 25, 35, 50, 60, 70lb

Tuesday, May 04, 2010

100 pullups

1 L-hang
2 L-hang
3 L-hang
4 L-hang
5 L-hang
6 L-hang
7 kipping
8 kipping
9 kipping
10 kipping
9 kipping
8 kipping
7 kipping
6 kipping
5 kipping
4 kipping
3 kipping
2 kipping
1 kipping

Saturday, May 01, 2010

Medball 300

20 overhead squats
20 swings
20 big circles counterclockwise
20 big circles clockwise
20 chops right
20 chops left
20 rocky solos counterclockwise
20 rocky solos clockwise
20 split squats right
20 split squats left
20 slams
20 wall balls
20 vertical tosses
40 walking lunges with press
20 V-ups

So it was 300 reps with the 5lb medball, 20 without.