5km plus Upper Workout

22 Sep 12

AM:

Ran a 5 km with one of the guys in our program.  It was the first time he had run that far without stopping and did it in under 30 min, which I thought was great for him.  It was a great morning for running.

PM:

Upper Repetition Day

Bench Press
4 x 12 @ 135#
Kept the rest periods pretty short.  Definitely felt the burn.

a) Behind the head Pulldowns
3 x 10 @ 100#

b) Cable Shoulder Press
3 x 10 @ 35# ea

BB High Pulls
3 x 10 @ 45#

a) DB Shrugs
3 x 10 @ 60# ea

b) DB Curls
3 x 8 ea @ 30# ea

If this is what I have to do to get bigger and stronger, than I guess this is what I'll do.  I usually don't go for bodybuilder type workouts, but whatever works.

Thursday and Friday's Activities

20 Sep 12
AM: Long Intervals

5 min warmup jog

3 x 0.5 mi intervals with 2 min rest
Did the first two pretty slowly, then the last one I left the group and did it in 3:20. Not bad. I made a girl puke, so I'm pretty proud of that.

5 min walk

PM:
Decided to take the evening off. I'm pretty tired, and I'm not sure if it's the caloric restriction I've had lately by trying to eat super clean or what but I'm still sore from Monday and I'm just tired! So, stayed in, watched tv. Took it easy.

21 Sep 12

AM:
Trained my supplemental PT group.  We did:

Pushups/Situps: 3 x 20

5 rds of 1 min ea
Burpees
KB Swings
Punching Focus Mitts
Rest

I actually just held the mitts for everyone, but that's a decent little workout.  They did really well and the burpees killed them!

PM:
Dynamic Lower Day

Hang Power Cleans
8 x 2 @ 135# - every 30s
The turn around was really fast.  Almost felt continuous, cause it took about 8 seconds to do my 2, then before I knew it I had to go again.

Jumping Practice
5 x 3 jumps
Did drop steps for two sets, then 3 step for two sets, then full run up for one.  I was not jumping very high at all!  The floor was that weird poured rubber stuff so I think that had a negative effect.  My legs were also still pretty weird feeling from the running and stuff earlier in the week.  Probably getting about 2 inches over on drop steps, 3 on 3 steps, and maybe 3.5 on a full run up.  Just wasn't feeling good and it showed.

Foot Elevated Split Squats
2 x 8 ea w/ a plate in each hand
I will not be doing these again.  I couldn't get the form right, and tweeked my left ankle a bit.  I think I'll just stick to lunges and Bulgarian Split Squats.

GHR
3 x 8
They actually had a GHD!  It was awesome to have the correct piece of equipment to do the exercise.  I could have gotten 10 or 12 but didn't want to push too hard.

Russian Twists
3 x 10 @ 50#
Used the cables and rope, I guess it was ok.  Not sure about this one either.
Gym was closing and I had lost all motivation.  I'm ready for a day off on Sunday, FO SHO!

Wednesday's Workouts

19 Sep 12
AM:
Tabata Pushups
Got 15 every round
Tabata Situps
Got 12 every round with a 12 lb ball
Plank
30s on/30s off
PM:
ME Upper Day
Incline Bench Press
8 x 135#
8 x 155#
6 x 175#
6 x 185#
5 x 195#
3 x 205#
3 x 215#
3 x 225#
Pretty surprised I got 225 up, and the last one was sloppy but not bad. 
Chinups
2 x 10
All the way down, all the way up.
a) DB Row - 4 x 8 ea @ 60#
b) Back Fly - 4 x 10 @ 20# ea
Barbell Shrugs
4 x 10 @ 185#
EZ Bar Curls
3 x 10 @ 55#
Pretty good workout.  It is WS4SB programming.

2nd Two-a-day

18 Sep 12

AM:

Running Workout
8 x 1 min on/1 min off
Had to do it on a treadmill, and set it at 11 mph (which is about 6 min/mi).  Pretty good sweat.  Not sure on the distances but it was a good run.

PM:

Basketball Day!!  Played with some kids up here at Langley.  I wasn't shooting that good, but it's easy to score and get open looks when you know how to actually play basketball.  I was easily the least athletic person on the court, but I stilled scored at least 4 points every game and had several rebounds and assists because I understand positioning and I actually pay attention to the ball off the rim.  Some of those kids would be amazing basketball players if they didn't waste energy on unnecessary moves, spins, jumps, whatever.  Anyhow, I kind of rolled my right ankle a bit, but I think it'll be ok.

I was jumping pretty weak because my legs were completely smoked from the squats yesterday and the intervals this morning.  Still getting a couple of inches above the rim but just felt sluggish.  Anyhow, gonna ice and since tomorrow is upper body, should be able to rest it.

First Annual Tour Workouts! Welcome to Langley.

16 Sep 12

Rest day and Travel to Langley AFB for Annual Tour.  Get to play Air Force for two weeks!  Gonna try to get in 2-a-days while I'm here and have the time.  Also trying to do a severe diet cleanse.  I'll let yall know how it goes.

17 Sep 12

AM:  RED HORSE PT Program
I am in charge of our Supplemental PT Program to get folks to pass the PT test.  It's frustrating because I want to do a lot of things that they are not physically able to do.  I really have to ease them into it and then push them after they see they can accomplish something.

PU/SU Development
EMOM (Every Minute on the Minute)
10 rounds of 15 pushups
10 rounds of 15 situps
Total=150 pushups/situps in 20 minutes
Pretty good little workout. 

PM: Heavy Lower Day
Squat - Work up to heavy set of 3
45 x 8
135 x 8 (front squat)
185 x 5
225 x 5
255 x 5
275 x 3
275 x 3
My form was starting to break down a little and I decided to call it after the second set of 275.  My depth wasn't that good on the second one.

DB Split Squats w/ 35s
3 x 6ea
I suck at unilateral stuff.  Need a lot of work.  Gotta love them weaknesses.

GHR
3 x 12
These are always tough, but getting better.
The gym was super crowded so I called it a day.  I think I'm going to add so Oly work before this workout from now on.

SO CLOSE TO DUNKING!!!

I did these after running about a mile (actually pushing my daughter in the stroller) to the park and playing for an hour.  I'm right on the cusp!  I think a decent lob or some throwing me an oop and I would have gotten one down.  The ball I was using had been sitting at the park for a long time and had lumps on it so lobs got all out of whack.

UGH!!!  Just a little bit more.

This mornings workout:

14 Sep 12

BB Gymnastics
7 x 1 Power Snatch Rest=60s
65, 75, 85, 95, 105, 115, 135
How is it that I'm able to power snatch 20# more than my full snatch PR?

7 x 1 Power Clean & Power Jerk Rest=60s
135, 140, 145, 150, 155, 160, 165
Once again, 10# more than my full C&J. I know I'm getting stronger and better at my lifts, but that's a lot of difference.

WOD
7 - Push Press @ 135#
14 - 24" Box Jumps
21 - Knees to Elbows
7 - Push Jerks @ 135#
14 - 24" Box Jumps
21 - Knees to Elbows
7 - Split Jerks @ 135#
14 - 24" Box Jumps
21 - Knees to Elbows

10:32

Those freaking K2Es killed me. The box jumps were broken but good lord those K3Es hurt. By the last round they were more like Knees to Biceps. Smoker!

No BBall and a Crappy Run!

13 Sep 12

Basketball Day!  DIDN'T MAKE IT!!!  The baby would not let me leave this morning.  Every time I got up to leave, she would start crying and get really upset.  So I decided she needed me a little more than I needed to play pick up basketball with a bunch of old guys.

CFE at Lunch

At least I attempted.  My GPS watch died so my plan of short intervals was shot.  I decided to just run hard for a while.  This was one of the most disappointing runs I've had in a long time.  I was running good for about 2 miles, and then I just ran out of energy.  I wasn't overheating, I wasn't breathing that hard, hell, I wasn't even that tired!  I just ran out of gas.  Ended up doing a 5k, no idea the time, about 30 min.  I walked probably half the last mile.  I just didn't feel like running.  UGH!!

I think I'll take Squirm on a run to the park and see if I can get some jumps on tape, later this afternoon.  We'll see.