Posted on Sep 07, 2008 - 5:59pm by MarkFu in Training Log
Monday, 9/1/08
Hang Snatch, x 3
65/70/75/80/
singles: 95/105/105ps/110/110
Shoulder Press w/axle
60×10/80×10/125×5/145×3/155×3
Tuesday, 9/2/08
Core Training:
Strength Training:
Wednesday, 9/3/08
Rest Day
Thursday, 9/4/08
Slacker Day
Friday, 9/5/08
Core Training
Strength Training
Posted on Jul 06, 2008 - 8:32pm by MarkFu in Training Log
This turned out to be a good training week that ended strong with some solid training in between. Decided to mix in some trap bar deadlifts as they are something I haven’t paid much attention to. I also noticed that I have a nice stretch of being injury-free <knock on wood-no jinx>, so I look for that to continue <repeat wood knock>.
Monday, 6/30/08
Sunburned and tired. Took a day off.
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Tuesday, 7/1/08
Burgener Warm-ups x 3
2-Position Snatch + 2 OHS x 5
65/75/88/88/95
Sandbag Cleans, 65#
5/5
2 Position Clean + Push Press x 4
95/115/139/149
Sandbag Clean + Box step-up
10/10
Sandbag Stair Climbs, 4 x 72; Left & Right Shoulder, Back & Zercher.
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Wednesday, 7/2/08
Muscle Snatch-get to a heavy single;
45×5/65×3/75×3/85×3/95×3/105/115f/95/110/[b]115/120f
Tall Clean-60% of clean x 2 x 3 (105#)
Push Press + 2 jerks x 4
115/115/120/120 (I suck at jerks)
3 rounds,
20 sandbag power cleans + push jerk (65#)
20 kipping pull-ups, (assisted w/purple band)
20 GHD sit-ups 20 kettlebell swings, 70#.
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Thursday, 7/3/08
Burgener Warm-ups x 3
2 Position Snatches @ 60% (70#) 5 x 2
2 Position Snatches @ 70% (82#) 5 x 2
Working on staying on my heels in the first pull and moving the bar quickly the rest of the way.
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Friday, 7/4/08
Rest Day
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Saturday, 7/5/08
6 Way Barbell Complex
3 sets @ 75#
6x snatch
6x OHS
6x Back Squat
6x Good Morning
6x Bent Over Row
6x Deadlift
Bent Over Row + Pull-up (assisted)
8×95/8×115/6×95
DB Push Press, 70#
10-9-8-7-6-5-4-3-2-1, with 30 second plank between each set.
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Sunday, 7/6/08
Trap Bar Deadlift
135×6/225×6/315×2/365×2/405×1/455×1f/425×1
Overhead Presses, thick bar
115×5/135×5/155×5/155×5/125×5
Squat Cleans, thick bar
105×5 x3
GHD Sit-ups
3×20
Ab Roll-outs, thick bar, big plates
2×10
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Posted on Jun 21, 2008 - 9:26pm by MarkFu in Training Log
Monday, June 16, 2008
Sandbag Clean to 10 Zercher Squats x 4
Back Squat: 135 x 3/225 x 3/225 x 3/225 x 3/245 x 3/245 x 3/
Snatch Deadlift, 130 x 2 x 3
Push Press, 135 x 5 x 5
Pull-ups, (w/mini band assistance) 8/7/8
Sandbag Turkish Get-ups, 70#: 5 each side
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Tuesday, June 17, 2008
Deadlift Singles to 90% 1RM
Snatch Grip: 155×3/199×3
Std.: 289/339/379/429/450f/379/379.
Pull-ups, (band assisted): 8/7/7.
Good Mornings, x 5: 65/85/95/115/115.
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Wednesday, June 18, 2008
Rest Day
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Thursday, June 19, 2008
Warm-ups, including 3 rounds of Burgeners
Snatch + Hang Squat Snatch + Overhead Squat x 3: 65/75/88
Cleans + Hang Squat Clean + Front Squat x 3: 88/115/125
KB Snatch, 24 kg: 20/20/20/20
Stopped when my form went away. Very hot and humid.
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Friday, June 20, 2008
Warm-ups with mini-bands, OHS 45×10 x 2; BB Presses 45×10 x 2; Snatch Balance 45×5 x 2; Power Snatch 45×5 x 2.
Two Position Snatch, 60% x 4. 60% = 70#
Snatch Balance, 88×2 x 3/100 (85%) x2 x 3.
Band Assisted Pull-ups: 7/8/9/8/.
10# Ball Slams: 50
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Saturday, June 21, 2008
2 Station 2 Man Metcon
Station 1: 70# sandbag. 1 clean to 10 zercher squats, press overhead and walk 50 meters and drop. Clean to shoulder, walk back 50 meters and bear hug squat 10 x
Station: 2: 88# BB Power Cleans until the other guy finishes the sandbag set.
Repeat Station 1:
Station 2: 3 BB deadlifts + 3 overhead presses. Repeat until the sandbag guy finishes.
Repeat Station 1:
Station 2: 24 kilo kettlebell swings until the sandbag guy finishes.
After a minute rest, I repeated the Station 1 sandbag set and the Station 2 Power Cleans
Kettlebell swings 24 kg: 20/20/25/.
Ring Dip Ladder: 2/4/6/8/10/8/6/4/2. Ast my strength waned on some of te higher repped dips, I did jumpers to lockout.
Ring Push-up Ladder: 2/4/6/8/10/8/6/4/2.
Mike Covert came up with this hot fun smoker!
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Sunday, June 22. 2008
Rest Day
Posted on Mar 19, 2008 - 10:54pm by MarkFu in Training Log
Tonight’s workout was difficult, as expected as I did exercises I
haven’t done with any consistency in some time, especially the
pull-ups, which had been hampered by my “tennis elbow”.
What wasn’t expected, was how crappy I felt afterwards. I initially
thought it was just because I had been neglecting these that I was so
discombobulated but then I realized I hadn’t eaten all day and I was
under-hydrated. Just plain dumb.
Anyway, the workout was all bodyweight stuff.
200 reps of push-ups, pull-ups (assisted) and squats in the fewest amount of sets needed to hit 200.
Push-ups: 40/30/30/21/25/20/16/20 = 202. 8 sets, for just over an average of 25 reps.
Pull-ups: 20/20/20/25/25/25/25/20/21 =201. 9 sets, for a 22.3 rep average.
Squats: 50/50/30/50/20 =200. 5 sets, for a 40 rep average.
I’m glad this one is done. I gotta go eat something!
Technorati Tags: Pull-ups, Push-ups, Squats, bodyweight
Posted on Dec 13, 2007 - 11:08pm by MarkFu in Training Log
One of the Crossfit “Girls”, Angie stopped by for a 22 minute visit. (It seemed so much longer)!
This is one of the benchmark WODS that focuses on cardiovascular bodyweight exercises and is relatively steady-state, with a pick up in activity at the start of the next exercise. That little burst doesn’t last long however.
Angie is done for time and is:
100 pull-ups, in my case, were band-assisted. These were the hardest.
100 push-ups, the easiest for me,
100 sit-ups, with an Ab-mat, and finally,
100 squats, which took the least amount of time.
Val did a scaled version and seemed to enjoy herself and did well. A nice way to end a cycle. Tomorrow should be a rest day. We’ll see.
Posted on May 13, 2007 - 4:36pm by MarkFu in Training Log
I wondered now, that since I can do a few consecutive pull-ups, how long would it take me to do 100?