Covert Programming

Posted on Feb 12, 2008 - 10:53pm by MarkFu in People, Training Log

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!

Bench Press PaloozaI didn't get any rest this weekend, so I walked into the gym tonight with a WTF attitude. As Monday's are always busy, I waited for things to quiet down before I did my workout which was modified from the rx'ed WOD. What mine was consisted of this: Run 400...
Press One For Overheads, Two For Squats"One" was pressed. Not getting enough sleep will wreak havoc on a good training session and that is what happened today. In a workout that seemed to last for hours, my ass was dragging. I was to have a training partner for tonight but he was a no-show and it...
Bench Press & RowingThe posted WOD of bodyweight bench presses (195 lb) for 3 rounds of 30. 20 & 10 reps and 1,000 meter Concept 2 rowing was scaled to: 135 lb bench press 45, 30 & 15 reps and I subbed the Concept 2 rower for seated cable rows, 60# for 100...
Rubber Band PowerToday was the best I've felt in several days as I got my butt kicked by allergies. In spite of that, I managed to enjoy a big Badger win over Michigan and a huge Packer blowout of the Minnesota Vikings. In between that, we celebrated Val's birthday in the fashion...
Natalie Woolfolk Visits Mike’s GymBy this time, Natalie Woolfolk is in Beijing, preparing to compete in Olympic lifting for the USA in the 2008 Summer Games. Before she left, she got in some training at Mike's Gym. http://www.youtube.com/watch?v=L0qUIn4BwWM Thanks to Covert Mike for telling me about the video and directing me to Catalyst Athletics....
Wildcard Weekend!The start of a new year means the NFL season is winding down and this weekend, sixteen teams play to advance in the playoffs. The Green Bay Packers are one of four teams that have a first round bye and will play the Seattle Seahawks in legendary Lambeau Field in...
Getting Coached in the Olympic LiftsSince taking up Crossfit a couple of years ago at age 50, one of the things I got re-introduced to was Olympic weightlifting, which are the snatch and the clean and jerk. I had an interest in them way back in my early high school years and on occasion, on...