KB 2 (30 seconds between exercises, 90 seconds between rounds) (AM)
Clean and Push Press x 7
Bent Over Row x 8
Reverse Crunches x 16
Front Lunge x 5
H2H Swing x 12
Resistance 20 kg
Rounds 3
Total Time 20:27
Was well up for it this morning. beat last weeks time and increased the load - 4 rounds next week I think!
Hip Rehab
Glute Bridge 10 x 12 seconds
Bird Dog 3 x 14 Each Side
Hip Hitch 3 x 28 Each Side
Psoas recruitment 3 x 10
Tennis ball work on TFL & adductor work
Push 2 (PM)
OH Press (Keg) 3 x 8
Step-ups (Large BBag and 2x12kg KB~Approx 50kg) 3 x 24
Modified Jammer - Hand to hand 5 x 16
Messed around with my new toy today too :)
Alan
Thursday, September 9, 2010
Wednesday, September 8, 2010
08 September 2010
AM
Hill Sprints x 12 (100m hill. 16 seconds sprint, 85 seconds recovery)
Pushed off with my bad leg each time
- Reduced the recovery by 5 seconds, felt about right
Circuit (30 seconds between exercises, 90 seconds between rounds) (PM)
Sledge Hammer Slams x 20 (Each Side)
Push ups x 10
Wall Ball Substitute x 10 (16kg KB)
BBag Swings x 10 (Each Side)
Dead Lift x 20 (24kg KB)
Rounds x 5
Total Time 30:07
- took nearly 3 mins off my last time, not sure how. Might up the reps next week.
Knee Rehab
1 Leg 1/4 squat hold 3 x 60s
Calf raises with heel walks 3 x 16 (single leg)
Terminal knee Extension (from heel raise) 3 x 60
1 Leg 1/2 Squat 3 x 30
Hill Sprints x 12 (100m hill. 16 seconds sprint, 85 seconds recovery)
Pushed off with my bad leg each time
- Reduced the recovery by 5 seconds, felt about right
Circuit (30 seconds between exercises, 90 seconds between rounds) (PM)
Sledge Hammer Slams x 20 (Each Side)
Push ups x 10
Wall Ball Substitute x 10 (16kg KB)
BBag Swings x 10 (Each Side)
Dead Lift x 20 (24kg KB)
Rounds x 5
Total Time 30:07
- took nearly 3 mins off my last time, not sure how. Might up the reps next week.
Knee Rehab
1 Leg 1/4 squat hold 3 x 60s
Calf raises with heel walks 3 x 16 (single leg)
Terminal knee Extension (from heel raise) 3 x 60
1 Leg 1/2 Squat 3 x 30
Tuesday, September 7, 2010
07 September 2010
KB 1 (30 seconds between exercises, 90 seconds between rounds) (AM)
Clean and Press x 6
Renegade Row x 6
Reverse Crunch x 16
1 Arm Reverse Lunge x 8
1 Arm Swing x 15
Resistance 20 kg
Rounds 3
Total Time 24:22
Felt pretty good this morning, upped the weight and lashed through this.
Hip Rehab
Glute Bridge 10 x 12 seconds
Bird Dog 3 x 14 Each Side
Hip Hitch 3 x 28 Each Side
Pull 1 (PM)
Bent Over Row x 8
Clean x 8
Dead lift x 8
(Done Complex Style)
Pull ups x 8/8/7 (done with "rings")
Just couldn't squeeze the last rep out - boo!!
Resistance Keg
Rounds 3
Farmers Walk 3 x 80m
Shit! I thought the handles for the farmer's walk would make it easier, how wrong was I. The same way the pull ups were harder I suppose; the handles want to rotate so it really works your grip - my forearms are in bits! I bet Popeye used roller grips.
Gonna do some rolling and tennis ball work while watching Ireland destroy Andorra
Clean and Press x 6
Renegade Row x 6
Reverse Crunch x 16
1 Arm Reverse Lunge x 8
1 Arm Swing x 15
Resistance 20 kg
Rounds 3
Total Time 24:22
Felt pretty good this morning, upped the weight and lashed through this.
Hip Rehab
Glute Bridge 10 x 12 seconds
Bird Dog 3 x 14 Each Side
Hip Hitch 3 x 28 Each Side
Pull 1 (PM)
Bent Over Row x 8
Clean x 8
Dead lift x 8
(Done Complex Style)
Pull ups x 8/8/7 (done with "rings")
Just couldn't squeeze the last rep out - boo!!
Resistance Keg
Rounds 3
Farmers Walk 3 x 80m
Shit! I thought the handles for the farmer's walk would make it easier, how wrong was I. The same way the pull ups were harder I suppose; the handles want to rotate so it really works your grip - my forearms are in bits! I bet Popeye used roller grips.
Gonna do some rolling and tennis ball work while watching Ireland destroy Andorra
Friday, September 3, 2010
03 September 2010
AM
Hill Sprints x 12 (100m hill. ~16 seconds sprint, 90 seconds recovery)
-more of a 80% stride than a sprint today. Lowered the recover time and upped the reps. Felt good. Might just lower the recovery each week from here.
Knee Rehab
1 Leg 1/4 squat hold 3 x 60s
Calf raises with heel walks 3 x 25
Terminal knee Extension (from heel raise) 3 x 50
1 Leg 1/2 Squat 3 x 25
Pull 1 (PM)
Inverted Rows 3 x 12
Pull ups 3 x 6
-Did these with the new pull-up bar. Was really tough as the bar kept wanting to twist so it constantly felt like I was loosing my grip - was really noticeable on the pull-ups. Good for the grip tho.
Gonna do some rolling/stretching while watching Ireland beat Armenia
Alan
Alan
Hill Sprints x 12 (100m hill. ~16 seconds sprint, 90 seconds recovery)
-more of a 80% stride than a sprint today. Lowered the recover time and upped the reps. Felt good. Might just lower the recovery each week from here.
Knee Rehab
1 Leg 1/4 squat hold 3 x 60s
Calf raises with heel walks 3 x 25
Terminal knee Extension (from heel raise) 3 x 50
1 Leg 1/2 Squat 3 x 25
Pull 1 (PM)
Inverted Rows 3 x 12
Pull ups 3 x 6
-Did these with the new pull-up bar. Was really tough as the bar kept wanting to twist so it constantly felt like I was loosing my grip - was really noticeable on the pull-ups. Good for the grip tho.
Gonna do some rolling/stretching while watching Ireland beat Armenia
Alan
Alan
Thursday, September 2, 2010
New Equipment
Finished working on some new equipment today.
Most of it comes from an 1 1/2 inch plumbing pipe
I reinforced a length of this pipe with a steel rod
This makes a great pull-up/chin-up bar
When passed through my home-made gym rings
I used the left-over pipe to make handles for my farmers walk
Looking forward to trying them out :)
Alan
Most of it comes from an 1 1/2 inch plumbing pipe
I reinforced a length of this pipe with a steel rod
This makes a great pull-up/chin-up bar
When passed through my home-made gym rings
I used the left-over pipe to make handles for my farmers walk
Looking forward to trying them out :)
Alan
02 September 2010
KB 2 (30 seconds between exercises, 90 seconds between rounds) (AM)
Clean and Push Press x 7
Bent Over Row x 8
Reverse Crunches x 12
Front Lunge x 5
H2H Swing x 12
Resistance 16 kg
Rounds 3
Total Time 20:54
Hip Rehab
Glute Bridge 10 x 12 seconds
Bird Dog 3 x 14 Each Side
Hip Hitch 3 x 24 Each Side
Stretch (3 x 30 seconds)
Hip Flexor
Hamstrings
TFL
+ some tennis ball work on the old TFL & IT Band
Push 2 (PM)
OH Press (Keg) 3 x 7
Step-ups (Large BBag and 2x12kg KB~Approx 50kg) 3 x 22
Alan
Clean and Push Press x 7
Bent Over Row x 8
Reverse Crunches x 12
Front Lunge x 5
H2H Swing x 12
Resistance 16 kg
Rounds 3
Total Time 20:54
Hip Rehab
Glute Bridge 10 x 12 seconds
Bird Dog 3 x 14 Each Side
Hip Hitch 3 x 24 Each Side
Stretch (3 x 30 seconds)
Hip Flexor
Hamstrings
TFL
+ some tennis ball work on the old TFL & IT Band
Push 2 (PM)
OH Press (Keg) 3 x 7
Step-ups (Large BBag and 2x12kg KB~Approx 50kg) 3 x 22
Alan
Wednesday, September 1, 2010
01 September 2010
AM
Hill Sprints x 8 (100m hill. 15 seconds sprint, 105 seconds recovery)
Pushed off with my bad leg each time
Knee Rehab
1 Leg 1/4 squat hold 3 x 60s
Calf raises with heel walks 3 x 30
Terminal knee Extension (from heel raise) 3 x 55
1 Leg 1/2 Squat 3 x 30
I also did some stretching, rolling and some hip mobility work.
Circuit (30 seconds between exercises, 90 seconds between rounds) (PM)
Sledge Hammer Slams x 20 (Each Side)
Push ups x 10
Wall Ball Substitute x 10 (16kg KB)
BBag Swings x 10 (Each Side)
Dead Lift x 20 (24kg KB)
Rounds x 5
Total Time 32:55
1 mile run to cool down.
Good day.
Alan
Hill Sprints x 8 (100m hill. 15 seconds sprint, 105 seconds recovery)
Pushed off with my bad leg each time
Knee Rehab
1 Leg 1/4 squat hold 3 x 60s
Calf raises with heel walks 3 x 30
Terminal knee Extension (from heel raise) 3 x 55
1 Leg 1/2 Squat 3 x 30
I also did some stretching, rolling and some hip mobility work.
Circuit (30 seconds between exercises, 90 seconds between rounds) (PM)
Sledge Hammer Slams x 20 (Each Side)
Push ups x 10
Wall Ball Substitute x 10 (16kg KB)
BBag Swings x 10 (Each Side)
Dead Lift x 20 (24kg KB)
Rounds x 5
Total Time 32:55
1 mile run to cool down.
Good day.
Alan
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