240707

Push Jerk 3-3-3-3-3-3-3 reps ~ Max. 40 kg
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Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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(29:41)
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Squat 5-5-5-5-5 ~ 50 kg
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Bench Press 5x5:
5 x 8.75 kg
5 x 10 kg
5 x 11.25 kg
5 x 12.5 kg
3 x 15 kg
8 x 11.25 kg
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What About me??

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The Pull Up

Notice that we make no mention of grip, underhand or overhand (supinated or pronated). We don’t care, and we don’t want you to either. When you can do 40 pull-ups you won’t care much if the grip is underhand, overhand, wide, narrow, or mixed – it all starts to feel the same. The lesson is - mix it up.

How significant is the pull-up? In our view the pull-up is:
• At least as important as any other upper body exercise
• An essential part of athletic training
• Perfectly functional
• A gateway exercise to highly developmental gymnastics movements
• Singularly unique and valuable, and so has no replacement (“lat pull-down” is a weak substitute)

Technically correct pull-ups:
• Go from full hang to chest pressing tightly to the bar
• Lead with the chest up and shoulders way back
• Are visually directed, that is, a sight line is chosen that is shortened as the body rises to the bar
• Synchronize respiration to the pull-up: inhale down, exhale up
• Are motivated by trying to drive the elbows down to the ground, not by trying to flex the arm!

The goal in your pull-up work is “more.” You want, you need, more pull-ups. The more you can do the stronger you become. Muscular endurance, absolute strength, relative strength, whatever you want to define and measure gets better. With the goal being high reps, regular exposure is critical.

We recommend incorporating the pull-up into your warm-up routine. Try not to favor a grip. If there is a discrepancy in your number with the overhand versus the underhand grip, give emphasis to the weaker grip. With increasing competency the difference between the two grips in feel, muscle recruitment and development approaches zero. Every personal best pull-up is an event worthy of celebration. You’re going to live to be 100 but you’ll not get that many pull-ups, so treat the new ones like birthdays.

230707

for time:
50-40-30-20-10:
Double Under ~ tuck jump
Sit Up

(22:26)
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for time:
100 x Pull-ups Burpees

(24:39)

Jump over stick. Forward and backward equals once. United States Naval Aviator Trainee record in 1944 was 30 reps.

Give it a try and post to comments.

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Importance of Recovery (Journal Issue 29, Jan 2005)

Much in the spirit of “World Class Performance in 100 Words” recovery comes down to: Eat a Zone favorable or other hormonally intelligent diet with predominantly antioxidant rich “Paleo” foods. Sleep 8-10 hrs per day in a completely dark room. Go to bed as early as possible. Laugh. Avoid excessive stress.

This is admittedly a black box approach to the recovery issue. One need know nothing about why these recommendations will optimize recovery to reap ALL the benefits. Occasionally however understanding some “why’s” will improve both implementation and compliance, so let’s look at these topics a bit more closely.

220707

REST DAY

Why Men Shouldn't Buy Baby Clothes

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SPARTAN'S RULES:
1) Lactic acid is the Spartan's friend. The Spartan knows the value of anaerobic failure, and actively seeks it out. If he falls on his face, he waits only as long as necessary to move again before he continues.
2) The Spartan takes no breaks between exercises, unless it's to shove a non-Spartan out of the way.
3) The Spartan runs. He does not use Stairmasters, or stationary bikes, or ellipticals. He runs.
4) When the Spartan cannot run, he walks. When he cannot walk, he crawls. When he cannot crawl, he has failed.
5) The Spartan hits big muscles, like the back, the pectorals, the quadriceps and the glutes. He knows this means he is building functional muscle that will assist in the destruction of his enemies and in the production of testosterone (of which the Spartan has more than the average man).
6) By contrast, the Spartan does not waste much time on small muscles. They will grow as the result of functional exercise that hits the big muscles (see above). For example, the bicep is only useful in that it assists with chin-ups, and scaling enemy fortifications. Anything else is vanity.
7) The Spartan abhors cables and machines. This is for two reasons. First, to activate stabilizer muscles, the Spartan must depend on himself to balance the weight, not a machine. Second - look up the adjective "spartan" in the dictionary: "strict and austere." You should be able to do a Spartan workout in a FOB.
8) The Spartan fears only one thing: his workout. The enemy pales in comparison to his workout. If he doesn't fear his workout, it isn't hard enough.
9) Puking is acceptable. Quitting is not. If he gives up here, he gives up in battle. This is unacceptable.
10) So nature abhors a vacuum, so the Spartan loathes missing a workout. A Spartan can complete a workout in his grandma's basement, a hotel room, or in a city park.
11) If the Spartan is not in pain during his workout, he is wrong.
12) The Spartan never cheats. He maintains proper technique throughout his training, because he knows that smooth is fast, and that he will be mocked mercilessly for, "girly pull-ups".
13) The Spartan knows the value of the basics: the push-up, the pull-up, the chin-up, the sit-up, the squat, and the dead-lift. He also knows the importance of variety, and seeks out different techniques of the above.

By: Captain Paul Lindsay, British Columbia Regiment (Duke of Connaught's Own)

210707

Overhead Squats 1-1-1-1-1-1-1-1-1-1 reps

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) ~ db 12.5 kg
Sumo deadlift high-pull, 75 pounds (Reps) ~ 7.5 kg each side
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) ~ Biking

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Deadlift 2-2-2-2-2-2-2-2-2-2 reps
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Japan Sewer System

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"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." --Emil Zatopek

200707

Run 4 miles
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Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats

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Obesity in ancient Egypt

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"The clean is a pure bit of functionality. The clean is simply pulling a load from the ground to the shoulders where frequently the object is being readied for lifting overhead. With the clean we take ourselves from standing over an object pulling it, to under it and supporting. (Compare this to the muscle-up where we take ourselves from under an object to supporting ourselves over it.)

In its finest expression the clean is a process by which the hips and legs launch a weight upwards from the ground to about belly button height and then retreat under the weight with blinding speed to catch it before it has had the time to become a runaway train. The movement finishes with the hips and legs again working by squatting the weight to full extension.

The speed and force with which the clean (and, yes, the snatch) drives loads give it developmental properties that other weight training movements cannot match. Deadlifts, squats, and bench press will never approximate the speed and force and consequently the power required of a clean at larger loads and for this simple reason, while important movements, are not the clean’s peers. Power is that important." Coach Greg Glassman

190707

REST DAY

Kota Tinggi Waterfall, Malaysia

From Pukie's Dictionary:
Lactate Threshold:

The point as work intensity increases where lactic acid levels in the blood rise faster than can be controlled. Lactic acid is a waste product of anaerobic work. Also known as “anaerobic threshold”, the lactate threshold marks the point in intensity where work has become largely anaerobic. This is also the “pussy rest-stop”.

180707

1. Weighted pull-ups 1-1-1-1-1-1-1 reps
Max. 15 kg

2. 30 Clean and Jerks for time (Men use 135#, Women use 85#)
7:48 - use 30 kg ~66#

3. Bench Press 5x5:
5 x 8.75 kg
5 x 10 kg
5 x 11.25 kg
5 x 12.5 kg
5 x 13.75 kg
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4. Front Squat 1-1-1-1-1-1-1 reps
Max. 60 kg ~ 130#

5. Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups
5 rounds, 2 thrusters - 2x12.5 kg db ~55#

A Postcard From Amsterdam (Flickr)

170707

Morning Session:

Core Training:

• Position the watch on the ground where you can easily see it
• Assume the basic press up position (elbows on the ground) - as in the picture above
• Hold this position for 60 seconds
• Lift your right arm off the ground
• Hold this position for 15 seconds
• Return your right arm to the ground and lift the left arm off the ground
• Hold this position for 15 seconds
• Return your left arm to the ground and lift the right leg off the ground
• Hold this position for 15 seconds
• Return your right leg to the ground and lift the left leg off the ground
• Hold this position for 15 seconds
• Lift your left leg and right arm off the ground
• Hold this position for 15 seconds
• Return you left leg and right arm to the ground
• Lift your right leg and left arm off the ground
• Hold this position for 15 seconds
• Return to the basic press up position (elbows on the ground) - as in the picture above
• Hold this position for 30 seconds

Run 4 miles (32:14)

3 x 25 Pushups
3 x 25 Situps
3 x 10 Inverted Row
(14:00)
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160707

21-15-9 reps of:
225 pound Deadlift ~ 130 pound Deadlift
Handstand push-ups ~ elevated push-ups
(15:30)


Hang squat clean 1-1-1-1-1-1-1 reps
0-2.5-3.75-5-6.25-7.5-8.75-10-11.25 (kg each side)
20-25-27.5-30-32.5-35-37.5-40-42.5 (kg total)
(94 lbs Final)

150707

Malay Traditional Massage

140707

REST DAY

130707

For time:
25 Walking lunge steps
20 Pull-ups (assisted 18 lbs)
50 Box jumps, 20 inch box
20 Double-unders ~ tuck jump
25 Ring dips ~ bar dips
20 Knees to elbows
30 Kettlebell swings, 2 pood (72 pounds) ~ DB swing 20 kg
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells (12.5 kg)
25 Back extensions ~ Good Morning broomstick
30 Wall ball shots, 20 pound ball ~ Thruster 45# bar
3 Rope climb ascents ~ 3 x 10 alternate hand pull up
(37:21)


Bench Press 1-1-1-1-1-1-1 reps (max 1RM)
5 - 6.25 - 7.5 - 8.75 - 10 - 11.25 - 12.5 - 13.75 - 15 - 16.25 - 17.5 - 18.75 (each side)
30 - 32.5 - 35 - 37.5 - 40 - 42.5 - 45 - 47.5 - 50 - 52.5 - 55 - 57.5 (Total)

120707

Evening Session:
Run 4 miles (33:57)

5 x 25 Pushups
5 x 25 Situps
5 x 10 Inverted Row
(~30:00)

110707

Tabata Sumo deadlift high pull, broomstick
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Ab-King MAchine

11 + 13 + 7 + 6 + 14 = 51

090707

Morning Session:
Row 1 K ~ Run for 6 minutes, Incline 2.5
Five rounds of:
25 Pull-ups (assist 16 lbs)
8.75 kg each side (37.5 kg) = 83 pound Push jerk, 7 reps
(32:05) - Pull-ups killed me

Strength:
Squat:
Max. 5 reps - 20 kg (60 kg) = 132 lbs

Bench Press:
5 x 7.5 kg
5 x 8.75 kg
5 x 10 kg
5 x 11.25 kg
3 x 13.75 kg (47.5 kg) = 104 lbs
8 x 10 kg

Pendlay Row:
Max. 5 reps - 8.75 kg (37.5 kg) = 83 pound

080707

Since I've been missing several w/o sessions, today i squeezed in two series of exercise.

Afternoon workout:
Snatch - broomstick, 30 reps (want to master the technique really well)
Squat, 100 reps

Evening workout:
5 rounds of:
Run 1 km
25 Pushups
25 Situps
10 Pull Ups
(51:29) - Really hard

060707

"CrossFit Total"

Squat - 87.5 kg (192 lbs) -- 33.75 kg
Deadlift - 72.5 kg (160 lbs) -- 26.25 kg
Push Press - 47.5 kg (105 lbs) -- 13.75 kg

Total = 457 lbs