ANNIE ON THE RUN
50 DOUBLE UNDERS
50 SIT UPS
RUN 400
40 DOUBLE UNDERS
40 SIT UPS
AirDyne 1min +
x10 Pullups +
x50 Jump Rope +
x10 Ball Slams +
x8 KTE's +
AirDyne 1min +
x10 Box Jumps +
x10 Pullups (strict) +
x15 Pushups
x2 Rope Pulls
AirDyne 1min
x50 Jump Rope+
RUN 400
30 DOUBLE UNDERS
30 SIT UPS
RUN 400
20 DOUBLE UNDERS
20 SIT UPS
RUN 400
10 DOUBLE UNDERS
10 SIT UPS
RUN 400
Monday, May 24, 2010
new work
Front Squats
1x5 @ 155#
1x5 @ 165#
1x5 @ 175#
1x5 @ 195#
1x5 @ 205#
Back Squats
1x10 @ 225#
1x10 @ 245#
1x10 @ 265#
**5 Rounds**
(all work done @ 160#)
x15 Deadlifts +
x12 Hang Cleans +
x9 Front Squats +
x6 Push Press
1x5 @ 155#
1x5 @ 165#
1x5 @ 175#
1x5 @ 195#
1x5 @ 205#
Back Squats
1x10 @ 225#
1x10 @ 245#
1x10 @ 265#
**5 Rounds**
(all work done @ 160#)
x15 Deadlifts +
x12 Hang Cleans +
x9 Front Squats +
x6 Push Press
Tuesday, May 18, 2010
Intervals and "The Bear"
10x 1-minute Row, maintain >300m/minute, rest one minute between intervals
The Bear Complex
4 Rounds (75#/85#/95#/115#)
Power Clean - Front Squat - Thruster - Back Squat - Overhead Press (repeat)
Squat Clean:
2x5 @ 50% (of Power Clean 1RM)
2x3 @ 60%
2x2 @ 70%
2x1 @ 80%
The Bear Complex
4 Rounds (75#/85#/95#/115#)
Power Clean - Front Squat - Thruster - Back Squat - Overhead Press (repeat)
Squat Clean:
2x5 @ 50% (of Power Clean 1RM)
2x3 @ 60%
2x2 @ 70%
2x1 @ 80%
Those Burpees Suck
Workout: "Those Burpees Suck"
10x Pull-up +
20x KB Swings @ 53# +
30x Box Jump @ 24" +
40x Push-up +
50x Sit-up +
60x Burpee +
10x Pull-up
10x Pull-up +
20x KB Swings @ 53# +
30x Box Jump @ 24" +
40x Push-up +
50x Sit-up +
60x Burpee +
10x Pull-up
Work
12x Power Clean @ 95# +
2 min sprint on AirDyne +
2 min Rest
Four rounds
5 min Rest
10x Push Press @ 95# +
2 min of Jump Rope+
2 min Rest
Four rounds
Then:
3x Team Pull-up Ladder 1-6
2 min sprint on AirDyne +
2 min Rest
Four rounds
5 min Rest
10x Push Press @ 95# +
2 min of Jump Rope+
2 min Rest
Four rounds
Then:
3x Team Pull-up Ladder 1-6
KB Complex
KB Complex
10x One-arm KB Swing (each side)
10x RTW (both directions)
10x Figure 8 (front-to-back)
10x Figure 8 (back-to-front)
10x Goblet Squat
10x Push Squat
10x Standing Halo
10x Deck Squat
10x Half-TGU (each side)
10x Windmill (each side), alternate arms and do One-arm Snatch to switch sides
10x One-arm OHS (each side)
10x Get-up (each side)
10x One-arm KB Swing (each side)
10x RTW (both directions)
10x Figure 8 (front-to-back)
10x Figure 8 (back-to-front)
10x Goblet Squat
10x Push Squat
10x Standing Halo
10x Deck Squat
10x Half-TGU (each side)
10x Windmill (each side), alternate arms and do One-arm Snatch to switch sides
10x One-arm OHS (each side)
10x Get-up (each side)
Lateral Jumps
Workout:
10x Lateral Jump over heavy bag & Ball Slam @ 15# ball (jump must finish with deep squat before extending to slam ball) +
20x Knees-to-Elbows +
10x Lateral Jump & Ball Slam +
30x Sit-up (feet anchored) +
10x Lateral Jump & Ball Slam +
40x Atomic Sit-up
Workout: "Louder than 10"
5x Ball Slam +
10x Push-up +
15x Kettlebell Swing
11 rounds
10x Lateral Jump over heavy bag & Ball Slam @ 15# ball (jump must finish with deep squat before extending to slam ball) +
20x Knees-to-Elbows +
10x Lateral Jump & Ball Slam +
30x Sit-up (feet anchored) +
10x Lateral Jump & Ball Slam +
40x Atomic Sit-up
Workout: "Louder than 10"
5x Ball Slam +
10x Push-up +
15x Kettlebell Swing
11 rounds
Monday, May 17, 2010
Getting Big
Someone recently wrote in asking how to get bigger. I should have deleted the note. Instead, I replied by saying, "train to failure, eat more.” Then he asked for a recipe of specific reps/sets/rest and that note went to the trash. First, there’s plenty of information on the subject available. Second, it’s not what we do here. Do your fucking homework before writing an email.
The following guidelines were pulled from Michael Yessis’ 1992 book titled “The Kinesiology of Exercise”. Figures will affect you differently depending on your age, existing fitness level, sex, the phase of the annual cycle you are in, as well as the volume and intensity of the training you are doing.
In general:
1-4 reps increase pure strength but do not increase muscle mass
4-9 reps increase strength together with muscle mass
10-15 reps increase muscular strength, muscular endurance and muscle mass
16-30 reps increase muscular endurance with little to no increase in muscle mass
31-50 reps increase muscular endurance with no effect on muscle mass
50-100 reps increase muscular endurance, cardio-respiratory endurance, there will be a possible loss of muscle mass (or fat), and absolutely no increase in strength
This being the case, then what does an exclusive diet of circuit training produce? 21-15-9 adds up to 45, which equals an “increase muscular endurance with no effect on muscle mass.” If that’s your objective, knock yourself out. A Circuit or Progression totaling over 100 reps won’t help you get “swole”, except in the short term (measured in hours), and it won’t make you stronger. But because it’ll put the flame to the fat you may look stronger. Again, if that’s your objective, knock yourself out.
If you want to get huge, it’s easy: train to failure, eat more. Click the link below (the results of a Google search for the two words “squats” and “milk”). It’s all right there. How hard can it be?
http://www.google.com/search?hl=en&q=squats+milk&btnG=Google+Search
The following guidelines were pulled from Michael Yessis’ 1992 book titled “The Kinesiology of Exercise”. Figures will affect you differently depending on your age, existing fitness level, sex, the phase of the annual cycle you are in, as well as the volume and intensity of the training you are doing.
In general:
1-4 reps increase pure strength but do not increase muscle mass
4-9 reps increase strength together with muscle mass
10-15 reps increase muscular strength, muscular endurance and muscle mass
16-30 reps increase muscular endurance with little to no increase in muscle mass
31-50 reps increase muscular endurance with no effect on muscle mass
50-100 reps increase muscular endurance, cardio-respiratory endurance, there will be a possible loss of muscle mass (or fat), and absolutely no increase in strength
This being the case, then what does an exclusive diet of circuit training produce? 21-15-9 adds up to 45, which equals an “increase muscular endurance with no effect on muscle mass.” If that’s your objective, knock yourself out. A Circuit or Progression totaling over 100 reps won’t help you get “swole”, except in the short term (measured in hours), and it won’t make you stronger. But because it’ll put the flame to the fat you may look stronger. Again, if that’s your objective, knock yourself out.
If you want to get huge, it’s easy: train to failure, eat more. Click the link below (the results of a Google search for the two words “squats” and “milk”). It’s all right there. How hard can it be?
http://www.google.com/search?hl=en&q=squats+milk&btnG=Google+Search
attitude and consistency
excerpt from Brad Alan Lewis,
"It’s about innovation, breaking the rules, and fueling performance with attitude – whether others might consider that attitude good or bad. It took years for Brad to learn himself well enough to write the book. Every thinking athlete should read it, let it settle, and read it again."
“We were all refugees from a bad night’s sleep, chased by challenges never satisfied, either in the past or in the future. My challenge awaited me. I was hungry for the show to begin. I never understood how Paul could sleep so late. Perhaps my internal clock was wound a bit tighter. For whatever reason, I was easy to find in the early dawn hours – sitting with the old men, drinking coffee, and hurrying the clock on its way.
I used the mornings to think, to conspire, to create new tricks. I loved to invent wild schemes and resurrect old devices for the sole purpose of furthering our mission. How could we flatten those guys at the trials? Maybe I’d cancel their hotel reservations. No, too obvious. W needed more speed. We needed to row better. What if we encountered rough water at the trials? We’d better be prepared for anything. I had a dozen different on-the-water drills for perfecting or boatmanship. I wanted to be able to row our boat while standing on our heads.
Not often can a man apply himself wholeheartedly to a goal without the burden of family or money or some other real life distraction. It’s good therapy – I recommend it.
My vision for those few weeks was flawless. I had the instincts of a hungry shark. I was living evolution, from boy to man to shark. The whole progression had taken about a dozen years, each step somehow tied to the rowing arena. For as long as I could remember, even before I started rowing, I possessed unlimited energy. For the last few years, this energy had been trapped in the form of an ill-defined, powerful anger. Fortunately, my passion for rowing had given this anger a constructive outlet.
Other motivational forces were at play – fear and love and ego. Below those forces were others, no doubt, forces I couldn’t even identify much less admit to myself. But these only complemented my main source of fuel, hot anger. In the backyard of my parents house, I installed a boxing speed bag and a heavy bag. On those days I couldn’t flush the anger from my being by rowing or lifting weights, I pounded those bags until my knuckles bled. I had worn out two speed bags since Christmas of 1982.
Occasionally, I looked for the reasons behind my anger. Perhaps it simply came from the sport of rowing, which had kept me hostage for so many years. Often, I was angry at myself for getting old. Some nights I sat on the edge of my bed and listened to my sore back begging for a rest. No, I had to ignore that reality. Not older, but stronger, better, tougher, meaner. I felt anger toward my opponents who mocked me as I passed them on the course. But rather than dwell on the reasons, I preferred to ride the anger like a surfer on a wave. With God’s blessing, I’d ride it to the very end.
Harry’s camp had opened a whole new vein of anger – a five-week nightmare. Harry wanted consistency? I’d show him the most consistent, crushing strokes he had ever seen.”
"It’s about innovation, breaking the rules, and fueling performance with attitude – whether others might consider that attitude good or bad. It took years for Brad to learn himself well enough to write the book. Every thinking athlete should read it, let it settle, and read it again."
“We were all refugees from a bad night’s sleep, chased by challenges never satisfied, either in the past or in the future. My challenge awaited me. I was hungry for the show to begin. I never understood how Paul could sleep so late. Perhaps my internal clock was wound a bit tighter. For whatever reason, I was easy to find in the early dawn hours – sitting with the old men, drinking coffee, and hurrying the clock on its way.
I used the mornings to think, to conspire, to create new tricks. I loved to invent wild schemes and resurrect old devices for the sole purpose of furthering our mission. How could we flatten those guys at the trials? Maybe I’d cancel their hotel reservations. No, too obvious. W needed more speed. We needed to row better. What if we encountered rough water at the trials? We’d better be prepared for anything. I had a dozen different on-the-water drills for perfecting or boatmanship. I wanted to be able to row our boat while standing on our heads.
Not often can a man apply himself wholeheartedly to a goal without the burden of family or money or some other real life distraction. It’s good therapy – I recommend it.
My vision for those few weeks was flawless. I had the instincts of a hungry shark. I was living evolution, from boy to man to shark. The whole progression had taken about a dozen years, each step somehow tied to the rowing arena. For as long as I could remember, even before I started rowing, I possessed unlimited energy. For the last few years, this energy had been trapped in the form of an ill-defined, powerful anger. Fortunately, my passion for rowing had given this anger a constructive outlet.
Other motivational forces were at play – fear and love and ego. Below those forces were others, no doubt, forces I couldn’t even identify much less admit to myself. But these only complemented my main source of fuel, hot anger. In the backyard of my parents house, I installed a boxing speed bag and a heavy bag. On those days I couldn’t flush the anger from my being by rowing or lifting weights, I pounded those bags until my knuckles bled. I had worn out two speed bags since Christmas of 1982.
Occasionally, I looked for the reasons behind my anger. Perhaps it simply came from the sport of rowing, which had kept me hostage for so many years. Often, I was angry at myself for getting old. Some nights I sat on the edge of my bed and listened to my sore back begging for a rest. No, I had to ignore that reality. Not older, but stronger, better, tougher, meaner. I felt anger toward my opponents who mocked me as I passed them on the course. But rather than dwell on the reasons, I preferred to ride the anger like a surfer on a wave. With God’s blessing, I’d ride it to the very end.
Harry’s camp had opened a whole new vein of anger – a five-week nightmare. Harry wanted consistency? I’d show him the most consistent, crushing strokes he had ever seen.”
Monday, May 10, 2010
Monday --- STARTING OVER
It is May 10th and I am a couple months out from what I expect to be the most physically demanding challenge of my life! Hence...I have set my mind to re-vamping my workouts and my goals! I am currently 6'2" and at a heavy, blocky 230lbs.
Come the beginning of September I am setting a target weight at 210lbs. I would be okay with coming in lower than that....but I do not want to sacrifice to much strength!
I will try and maintain my 5/3/1 schedule and keep as much top-end strength as possible! There will only be 2 strength sessions a week so I will split up the "Big 4" between these two days!
The rest of the week will consist of one METCON style work with a focus on some Military Athlete workouts which focus on muscle endurance of the legs. There will also be 3-6 mile RUNS and or RUN/SWIM at least twice a week! As the mountains become less snowy and muddy I will turn my runs into TRAIL RUNS to deal with (1) the elevation changes and focus on climbing and (2) get some extra hi-altitude training!
It should be fun!
MONDAY A.M. SESSION
Back Squats 225# x 5 / 245# x 5 / 295# x 5 / 335# x 2 x 3
Bench Press 225# x 2 x 5 /245# x 2 5 / 255# x 5
Come the beginning of September I am setting a target weight at 210lbs. I would be okay with coming in lower than that....but I do not want to sacrifice to much strength!
I will try and maintain my 5/3/1 schedule and keep as much top-end strength as possible! There will only be 2 strength sessions a week so I will split up the "Big 4" between these two days!
The rest of the week will consist of one METCON style work with a focus on some Military Athlete workouts which focus on muscle endurance of the legs. There will also be 3-6 mile RUNS and or RUN/SWIM at least twice a week! As the mountains become less snowy and muddy I will turn my runs into TRAIL RUNS to deal with (1) the elevation changes and focus on climbing and (2) get some extra hi-altitude training!
It should be fun!
MONDAY A.M. SESSION
Back Squats 225# x 5 / 245# x 5 / 295# x 5 / 335# x 2 x 3
Bench Press 225# x 2 x 5 /245# x 2 5 / 255# x 5
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