Monday, 6/8/09

Jogged a mile and it sucked.

1 H Kettlebell Swings, 24 kg: 20/20/20/20.

Kettlebell Snatches, 24 kg: 20/20/10/10/20/.

Tuesday, 6/9/09

Sandbag Clean

Trained with Jon Curry

Snatch, x 3: 45/45/65/70/75/80/85/85/. Singles: 90/95/100/.

Sandbag Medley, 3 x 6:

• Bent Over Rows
• Power Cleans
• Zercher Squats
• Push Presses
• Back Squats
• Good Mornings

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Ted Swings the Sledge

Monday, 6/1/09

Back Squat: 225×3/235×3/5×5: 5 245.

Push Press, 5×5: 5×135.

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Monday, 3/23/09

As soon as I got out of the truck, I was talked into doing some Prowler pushes with 90# of additional weight. They cared not one bit that I was not even warmed up, let alone in the frame of mind for Prowler pushes. Nevertheless, I did:

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It was a spotty training week with two workouts that were pretty good, especially the sandbag session at the week’s end.

Monday, 3/9/09

Sledgehammer Swings: 50/25/25/25/25/.
Double Kettlebell Swings, 40 kg: 10/10/10/10/10/10/.

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Monday, 2/23/09

Sledgehammer Swings, up-tempo: 7 x 30

Prowler Sled, no additional weight: 7 laps, using all handles.

Kettlebell Alternate Press, 2 x 44#: 3 x 20
Kettlebell Swings, 2 x 44#: 20
Kettlebell Front Squats, 2 x 44#: 3 x 10

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Mike Covert loves to program his training sessions. He does his and Tori’s for days and weeks in advance. Mike also enjoys doing metcon workouts. He is one fit dude, so when he asks me to train with him during one of those metcons, I always have something else to do. Yesterday he showed me what he planned for today and asked me to  train with him. This one was “reasonable”, so I accepted and it was a good moderate intensity session which is exactly what I was looking for. It was nice to simply “show up” and have the workout already planned.

We did bench presses, overhead presses and dumbbell jerks and after that we departed and he resumed his metabolic insanity by doing a Tabata using rings. (I think Mike, who is “celebrating” his 35th birthday today is addicted to extremely high heart rates)!

We started with Bench Presses:

135×5/175×3/175×3/190×2/190×2/205×2/215×1/215×1/235×1/250×1 (I think the 250 is a new 1RM).

On to Overhead Pressing:

4×5 @ 95#40# each arm. 3 x 6 with 8 Dan John-style press-ups on the last rep of each set. I did one set with mini-bands.

Next, was Dumbbell Jerks with .

My finisher was 2 x 100 meter Slosh Pipe Zercher Carries.

This was a nice change-up with a moderately strenuous effort. Happy birthday, Mike!

Some of the best workout sessions are the ones that take the least amount of time to get through and tonight was a nice example of that. There wasn’t a lot of time tonight and I did not want to hit it too hard since I will be back in the “Box” tomorrow.

So, I didn’t go too hard nor took a lot of time, but what I did, I made count.

No warm-up, but went right into it:

3 rounds, 30-20-10 reps,

Overhead Squats, 65# and Ring Push-ups.

For finishers, I did,

Farmer’s Walk, 200# (2 x 100# dumbbells) 36′/52′/52′.

Zercher Slosh Pipe Carries, 2 x 100 yards.

In and out quickly yet got in a metcon workout and some heavy finishers. Nice!