Judd turned me on to tMBPitW, and so I’m going to give it a go this week. Here’s my take on Day 1:
Snatch
75 x 1
85 x 1
95 x 1
Snatch pull
95 x 2
105 x 2
115 x 2
Front squat
135 x 3
155 x 3
175 x 3
Overall, very good. Didn’t have problems getting to a full squat on the snatches, the front squats felt strong, as the snatch pulls, even though I’d never done them before. Good start.
Posted in Strength
Tagged front squats, Olympic lifts, snatch, snatch pull, squats
I’d been holding onto this one for a while, and it seemed a great fit for today.
Three rounds for quality:
Push-ups x 10
Wide push-ups x 10
Lateral push-ups x 10
Narrow push-ups x 10
V-ups x 30
2 minutes rest
Rougher than expected; I was breaking my sets down into smaller chunks by the second round, and was doing those narrow push-ups one at a time by the end of it. My chest and arms feel blasted, which makes this a nice complement to yesterday’s work, I think.
Or dumbbell, at any rate. Got this one from Judd, and it seemed like a good match for a hotel gym that doesn’t even have a pull-up bar. It had a 25lb dumbbell, though, and that’s what I used.
Two-handed swing x 20
One-handed swing x 10, each arm
Clean x 10, each arm
High pull x 10, each arm
Snatch x 10, 9, 8… 2, 1, each arm
Finished in 8:35, and wow: I am sore. Good stuff.
Another day, another opportunity to revisit the barbell movements with my new be-toed shoes.
Deadlift
225 x 3
225 x 3
225 x 3
Power snatch
95 x 1
95 x 1
95 x 1
Like yesterday’s lifts, these felt very good. (Except for the lack of socks and long pants, which meant my shins got a bit scratched up during the deadlifts.) The snatches seemed to go especially well, as did yesterday’s clean and jerks. At this point, I’m leaning towards giving the Vibrams some credit for this: I feel like I have much better balance and ankle mobility on those movements, and it’s helping.
Now, a couple of days of travel. We’ll see if I can get any good workouts in on he road.
Holy crap, Teagle is opened, and I have returned to it. My goals for today:
Thus, I went with light weights. Also, I didn’t have much time.
Back squats
135 x 5
135 x 5
Shoulder press
95 x 3
95 x 3
Power clean
115 x 1
115 x 1
Overall, they felt very good. And while I’m sure the light load helped, I felt like I was able to get much deeper into my squat than I was used to. And, my gods, I missed barbell work.
Posted in Strength
Tagged back squats, clean, overhead, power clean, shoulder press, squats
I spent every day this week driving out to Trumansburg at around 7:45am for a leadership seminar. While the seminar was awesome, but it went until 5 and I rarely got home before 5:45pm. When I did get home, I was exhausted, so outside of snow shoveling, I really didn’t do any workouts this week.
But snow shoveling in unpleasant enough to count, I think. At least once.
Took the Vibrams over to Barton Hall today to do some running. I kept it simple: run 400m, untimed, then walk 200m. Repeat four times.
This went OK. Nothing sharp or unpleasant, but I definitely felt some different muscles than I usually do while running. I also took a break after each walk to do some pull-ups on Barton’s inexplicably high pull-up bar, which was fun.
I should do more of Vibram’s recommended stretches, though. Don’t want to do myself an injury.
Keeping it simple.
Goblet squats
53 x 5
53 x 5
53 x 5
53 x 5
53 x 5
And, scene.
Today was more kettlebell follies, with a metcon that (I think) is of my own design.
10, 9, 8… 2, 1 of:
kettlebell sumo deadlift high-pulls, 53lb.
push-ups
Finished up in 4:35, and this one definitely qualified for the “Nasty, brutish, and short” category: I was sucking wind for a few minutes afterwards. Good stuff, and my first SDHPs of any kind in well over a year.
Posted in Metcon, Nasty, brutish, and short, WODs
Tagged kettlebell SDHPs, push-ups
It was unusually warm today, so I went outside in my new Vibrams and did some running.
Nothing serious, because I want to get used to running with them an avoid injuring myself. Landing on the front of my foot rather than the heel is… odd, to say the least. I pretty much just ran 200m, walked back, then repeated it four times.
No injuries, but I definitely felt that in my calves. Which was kind of the point.
