Seriously who the fuck does AoS 1200 on advanced and gets the 1200 reps done? Cuz it sure as hell isn't me.
Did it again today. FUCK.
I will say this. I felt like I was dying and being a baby. Then I realized I was on a pace to cut almost 10 min off of my previous (first) attempt at the workout. That made me feel better. Also, today was the first day of it being warm (not hot just warm). It was about 85 and I did the wo around 1:30PM, the hottest part of the day, very intelligent on my part. I wound up finishing the wo in 46min. I got off track b/c some high school kids at the park come over to ask me about the bells and i HAD to preach some gospel and show them some basics (swings and cleans). That slowed me down a bit. Without that I'm going to say I think I could have finished today in around 33-35 min. MUCH better than last time.
Although when I went in I thought I might pass out. I jumped in the shower with no hot water and stayed there for about 12 min, shaking from exhaustion. Awesome.
Friday, April 10, 2009
Thursday, April 9, 2009
Resolved
I did hte first part of AoS Resolution yesterday.
30 Min
5 double bell pressses using 20KKs
30 swings using hte 24KG
As many sets of that as you can do in the time alotted.
Looks not so bad.
Was HARD.
1-4: Beginner
5-7: Intermediate
8-10: Advanced
I got 8. My forearms were PISSED from the swings. I could press more weight but not much. I cant double press the 2 24KG's for 5 reps so it stays at the 20KG's for now.
30 Min
5 double bell pressses using 20KKs
30 swings using hte 24KG
As many sets of that as you can do in the time alotted.
Looks not so bad.
Was HARD.
1-4: Beginner
5-7: Intermediate
8-10: Advanced
I got 8. My forearms were PISSED from the swings. I could press more weight but not much. I cant double press the 2 24KG's for 5 reps so it stays at the 20KG's for now.
Wednesday, April 8, 2009
The New Regime
So I think I've got my new training schedule shored up in my head. Im going to go between AoS workouts and Steve Maxwell's 300 BW Challendge.
I'm going to be doing Strength in Motion, 1200, and Resolution and then the SM 300.
I'm never one to schedule schedule things as, like Wu-Tang says, life is hectic. What I am aiming for is
Monday - SIM
Wed- Resolution
F- SM 300
and then Saturday or Sunday do 1200 depending on how I'm feeling from the SM 300. On one of the days that I am off I will probably end up running,
Today is Resolution, which I am still trying to figure out how to use exactly- more on that after I'm done today.
I'm going to be doing Strength in Motion, 1200, and Resolution and then the SM 300.
I'm never one to schedule schedule things as, like Wu-Tang says, life is hectic. What I am aiming for is
Monday - SIM
Wed- Resolution
F- SM 300
and then Saturday or Sunday do 1200 depending on how I'm feeling from the SM 300. On one of the days that I am off I will probably end up running,
Today is Resolution, which I am still trying to figure out how to use exactly- more on that after I'm done today.
Monday, April 6, 2009
Goobye black lung....
That's right motherfuckers... my lungs have officially returned in FULL FORCE.. posibly improved!
Since I quit smnoking, I have been working them back up. Today was V-Day and I have empirical proof!
I was doing (more like trying to do) AoS Strength in Motion before I quit. I was on week 1 and taking a pathetic 60 seconds between each drill AND in between each round and even then I was barely making it through. All of week 1 was taking me almost 45 min (sometimes more). Pathetic.
Today I tried week 1 again. This time I did the bare min break between each drill- 15seconds for the entire workout (excepot where it mandates 60 seconds). I tok 30 seconds or less between the three rounds. I did the entire workout in 29 min. On week 1 protocol, the fastest I think it COULD be done would be in about 27:00-27:30.
Best of all, all my reps went up for the 30 sec cardio drills except on 1 dril- the dreaded alt clean and afterwards I wasn't dying. I could feel it but I wasn't totally destroyed either.
It is going to be ON this summer. When it comes time for me to get up to MA and take the AoS CERT, I am going to destroy it Texas style.
Since I quit smnoking, I have been working them back up. Today was V-Day and I have empirical proof!
I was doing (more like trying to do) AoS Strength in Motion before I quit. I was on week 1 and taking a pathetic 60 seconds between each drill AND in between each round and even then I was barely making it through. All of week 1 was taking me almost 45 min (sometimes more). Pathetic.
Today I tried week 1 again. This time I did the bare min break between each drill- 15seconds for the entire workout (excepot where it mandates 60 seconds). I tok 30 seconds or less between the three rounds. I did the entire workout in 29 min. On week 1 protocol, the fastest I think it COULD be done would be in about 27:00-27:30.
Best of all, all my reps went up for the 30 sec cardio drills except on 1 dril- the dreaded alt clean and afterwards I wasn't dying. I could feel it but I wasn't totally destroyed either.
It is going to be ON this summer. When it comes time for me to get up to MA and take the AoS CERT, I am going to destroy it Texas style.
Sunday, April 5, 2009
Doubling down...
Went on a 2.25 mile run this morning. Got it done in about 15-16 min. Went home, showered, and go lazy for most of the day. I felt really zapped from that run and just sort of vegged.
About 4pm though, I started getting edgy for some KB action. Sometimes the idea of just doing some swings or some snatches gets in my head and it won't get out until I go out and do them. I decided to get the timer and see how many times I could go through this circuit in 20 min using the 20KG bell-
5 of each without putting down the bell
swings, snatches, MP's, squats
start on L side, switch in air, repeat on R side
Got through this 6 times in 20 min (12 total counting L/R).
My shoulders got a little fatigued from not setting the bell down- the truth be told I felt it more in my shoulders than I did in my lungs or in my chest.
All in all not bad b/c I got in a good run AND a decent bell drill AND got them both on what i thought would be a *lazy* Sunday.
About 4pm though, I started getting edgy for some KB action. Sometimes the idea of just doing some swings or some snatches gets in my head and it won't get out until I go out and do them. I decided to get the timer and see how many times I could go through this circuit in 20 min using the 20KG bell-
5 of each without putting down the bell
swings, snatches, MP's, squats
start on L side, switch in air, repeat on R side
Got through this 6 times in 20 min (12 total counting L/R).
My shoulders got a little fatigued from not setting the bell down- the truth be told I felt it more in my shoulders than I did in my lungs or in my chest.
All in all not bad b/c I got in a good run AND a decent bell drill AND got them both on what i thought would be a *lazy* Sunday.
Saturday, April 4, 2009
Trimming the fat
Did the steve maxwell 30 workout again yesterday. Got it done this time in 31.32 min! I was on pace to finish it in 28.33 but I just couldn't keep going through the burpees and the mountain climbers. My friend John Hancock, ex-Marine extraordinaire got it done in 28.33. I was close but I lost steam at the end. Either way, still got my time down 2 min AND i did the 15 of the 30 squats as deck squats this time. Nice.
Thursday, April 2, 2009
5x5 Push and pull
Yesterday I did 5x5 with 24Kg push presses and double 20KG front squats.
As mentioned earlier- video of round 3 of the 5.
As mentioned earlier- video of round 3 of the 5.
Subscribe to:
Posts (Atom)