SO today was bad. I was in a bad mood. It was Navy Seal FitDeck time. I decided I needed more so I came up with this brilliant plan....
Navy Seal FitDeck (NSFD) is 20 cards. 4 sets of 5 cards, shuffled randomly. 1 lap after each set for a total of 1.3 miles.
Futhermore, b/c I needed punishment I stepped up my rep ranges on everything but the pull ups. Advanced on core, intermediate on lower body and push ups, but still beginner on all pull ups.
All that together did me in. Took about 30 min. It was BRUTAL. I am shaking all over AND I vomited after my last lap. Success!
Tuesday, December 30, 2008
Scheduling
I didn't work out yesterday but I'll get on it today.
So I'm putting in my 4 days a week but I'm doing it haphazardly. Not Mon- Th or Mon, Wed, Th, Sat or anything like that. It's just sort of getting done when it gets done so I can't complain but I would like to get myself back on a schedule. I'm thinking after the holiday bullshit is totally gone I'll be able to pull that off.
Side note- my olympic set and its 500lbs gets here in about 3 weeks. The count down has started. I will put up some videos of me getting awesome with it. Also, I think this spring I'm going to kick it into overdrive and get SERIOUS with bouts of HOC, sprinting, dead lifting, Navy Seal FitDeck-ing and all out brutality. I want to become a machine in '09 and put on at least 15 pounds of solid muscle. I am looking to the deadlift and the squats for that one.
So I'm putting in my 4 days a week but I'm doing it haphazardly. Not Mon- Th or Mon, Wed, Th, Sat or anything like that. It's just sort of getting done when it gets done so I can't complain but I would like to get myself back on a schedule. I'm thinking after the holiday bullshit is totally gone I'll be able to pull that off.
Side note- my olympic set and its 500lbs gets here in about 3 weeks. The count down has started. I will put up some videos of me getting awesome with it. Also, I think this spring I'm going to kick it into overdrive and get SERIOUS with bouts of HOC, sprinting, dead lifting, Navy Seal FitDeck-ing and all out brutality. I want to become a machine in '09 and put on at least 15 pounds of solid muscle. I am looking to the deadlift and the squats for that one.
Sunday, December 28, 2008
High rep snatches, pitbulls, and the Bouncing Souls
Today, I got back from running around and was feeling a workout. I decided to do high-rep snatches w/ the 20KG. I have usually used the 16KG in the past and now I know why. I had to take a break after round 20 for about 2 min before I finished the last 10 rounds. The video is my last 6 sets. 30 rounds, reps of 6, 8 seconds rest between sets. The two ogres in the video are my stubborn headed dogs who have to get in the way when I'm home b/c they are nosey and lovable.
Man Makers
Friday I didn't work out. Yesterday I did and it got serious.
3 rounds,heavy.
3 24KG man makers (these with the two 24KG are brutal on me. its almost 70% of my bw)
5 windmills R/L
4 20KG double snatches to military press
4 get-up sit ups R/L
finish with alt leg raises, planks, descending twisting crunches from Newport.
The double snatches to MP I just kind of made up on the fly. It was actually pretty challenging on my shoulders from dealing with catching the weight overhead at he top of the snatch, then bringing back down to the rack and instead of going back btw my legs and my hips/core taking the weight, it stayed in the rack for the press and came back to it one more time. I really felt it. Give it a shot and see what you think.
3 rounds,heavy.
3 24KG man makers (these with the two 24KG are brutal on me. its almost 70% of my bw)
5 windmills R/L
4 20KG double snatches to military press
4 get-up sit ups R/L
finish with alt leg raises, planks, descending twisting crunches from Newport.
The double snatches to MP I just kind of made up on the fly. It was actually pretty challenging on my shoulders from dealing with catching the weight overhead at he top of the snatch, then bringing back down to the rack and instead of going back btw my legs and my hips/core taking the weight, it stayed in the rack for the press and came back to it one more time. I really felt it. Give it a shot and see what you think.
Thursday, December 25, 2008
Merry Christmas and Navy Seal Fit Deck
I celebrated the birth of baby Jesus this morning by going through my Navy Seal FitDeck.
It was easier this time than it was last time. By easier I mean that I didn't have to break up any of the pull up sets to get my reps in (except for 1 and I drew it as my second to last card- bastards).
I still don't feel ok about myself. I will probably work out again later today. Maybe run sprints or do high-rep snatches.
It was easier this time than it was last time. By easier I mean that I didn't have to break up any of the pull up sets to get my reps in (except for 1 and I drew it as my second to last card- bastards).
I still don't feel ok about myself. I will probably work out again later today. Maybe run sprints or do high-rep snatches.
Monday, December 22, 2008
Heavy is Hard
yea yea... the below might not sound heavy to you but it's heavy to me.
4 sets of 5 swings to snatches wth the 24KG
4 sets of 8 double 20KG KB long-cycle clean & press
destruction care of kettlebells, soundtrack care of blood for blood and blacklisted.
i cannot wait to get my olympic bar and plates for xmas. no more chicken legs. heavy squats and heavy deadlifts here i come!
4 sets of 5 swings to snatches wth the 24KG
4 sets of 8 double 20KG KB long-cycle clean & press
destruction care of kettlebells, soundtrack care of blood for blood and blacklisted.
i cannot wait to get my olympic bar and plates for xmas. no more chicken legs. heavy squats and heavy deadlifts here i come!
Sunday, December 21, 2008
Saturday's Hangover Cure
When I drink and get hungover, the next day I have to workout. Personal rule. It's always ruff on multiuple levels. Saturday to make it count I did this weird circuit that sounded like a good idea but maybe wasn't such a good idea after all.
3 rounds of
10 behind the back squats w/ 24KG
1-5 C&P ladder w/ 20KG
10 front squats w/ 24KG
10 swings w/ 24 KG
After that I tried one C&P ladder using both 20KG at the same time. I got from 1-3 and at that point I was sort of done. I could have probably gotten rungs 4 & 5 but wife and were running late to a family function and my back was starting to get worn out from the squats and the double C&P is really a whole diff ball game regarding full body tension.
I finished it all off with side bends using the 24KG and then I went in.
3 rounds of
10 behind the back squats w/ 24KG
1-5 C&P ladder w/ 20KG
10 front squats w/ 24KG
10 swings w/ 24 KG
After that I tried one C&P ladder using both 20KG at the same time. I got from 1-3 and at that point I was sort of done. I could have probably gotten rungs 4 & 5 but wife and were running late to a family function and my back was starting to get worn out from the squats and the double C&P is really a whole diff ball game regarding full body tension.
I finished it all off with side bends using the 24KG and then I went in.
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