Thai and Deads

Workout 30 December 2009:

Muay Thai training and conditioning, 30 minutes

Deadlift, five sets of five reps

Results: 185-205-225-240-250lbs
Previous best: 185-205-235-255-275lbs (9 Apr 09)

It felt good to get in some high-intensity Muay Thai training. Today's focus was on incorporating plyometrics into kicking techniques so I can hit harder and much faster. It will take quite a bit more practice until the movements become less awkward and I gain a better sense of balance.

Since I was thoroughly warmed up after Muay Thai, I did a 5x5 of heavy deadlifts. The lifts felt great and since I was able to keep good form, my back wasn't overly stressed. I still have a ways to go since my 1RM of a deadlift is almost 350lbs, so I should be able to come close to a 5x5 of nearly 300lbs.

Squats

Workout 29 December 2009:

Back Squat, five sets of five reps

Results: 205-205-205-210-210lbs
Previous best: 165-180-195-210-220lbs (13 May 08)

Today is going to start off a week or so of heavy lifts. Since it's approaching New Years, I want to start to figure out what my strength goals should be for next year based on my current capacity. The squats felt solid and I probably could have put up a full 5x5 of 210-215lbs.

Rings

Workout 28 December 2009

Complete five rounds of:
On rings, lower from an inverted hang with straight body & arms, 7 reps
15 Ring Push-ups
Move slowly and methodically attempting perfect execution

Results: completed
Previous best: none

This workout was for skill-work and didn't have any objective goals. The first ring skill is especially difficult and I was only able to lower myself approximately 45-50 degrees on most reps before I was unable to fully control my descent. This is great for working towards a front lever. The ring push-ups went well and moderately better than those from just a couple days ago.

If you don't have a pair of rings, use today to practice a gymnastics skill.

Rings and Squats

Workout 26 December 2009:

Three rounds for time of:
25 Ring Push-ups (rings 12" from ground)
50 Squats

Results: 11'12
Previous best: none

I only had time for a quick workout today so I designed something that I anticipated would take approximately 10 minutes to complete. I did each of the squat sets unbroken but had to break up the push-ups into sets of two or three. Overall, this was a quick, fun workout that left me smoked. Next time, I'll try to go faster and drop the rings a few inches to make the push-ups more challenging.

Remember, you can scale the ring push-ups by adjusting the height of the rings- the lower to the ground, the more difficult. If you don't have rings, do regular push-ups but increase the number as you are able up to 50 per round.

Annie

Workout 25 December 2009:

"Annie"
Time for 50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups (Abmat)

Results: 13'11
Previous best: 13'00 (22 Nov 09)

Even though I didn't break my PR on this workout, I now know that last month's time of 13'00 wasn't a fluke (since it beat my previous attempts by almost 90 seconds). I'm able to string together more double-unders and the sit-ups are gradually getting faster. Any time improvements at this point are going to be from more consecutive DUs and breaking the sit-ups into smaller sets.

Elizabeth

Workout 24 December 2009:

"Elizabeth"
Time for 21-15-9 reps of:
Clean 95lbs
Ring dips

Results: 16'50
Previous best: 18'10, clean 110lbs (28 Feb 09)

I've avoided doing this workout a few times since February since it's what tipped the issues with my back over the edge when I caught a clean wrong near the end. I went into the workout a bit cautious today and scaled back the weight to something I knew I could safely do. As a whole, the workout went well and the time was comparable to my previous effort given the difference in weight. Next time I should be able to go up 5-10lbs safely. My goal is to do this workout as it is supposed to be done, with a 135lb clean, within the next year.

This is a very difficult workout given the high volume of cleans. Scale the weight or if you're just beginning with the movement, use a power clean, hang clean, or even a hang-power clean until you're more proficient. If you don't have rings, do twice the number of bar dips.

Front Squats

Workout 22 December 2009:

Front Squat, five sets of three reps

Results: 155-165-175-185-190lbs
Previous best: 145-160-170-180-190lbs (12 Nov 08)

This is the first time since March I've reached or exceeded a previous best on a strength workout. I didn't plan on lifting quite this much, but each set felt good. I probably could have added another 5-10lbs but decided not to risk it. Next time I do the workout, I'll shoot for a PR of 200lbs. My 1RM for the front squat is 215lb, so I'm getting close to meeting that on three reps.

When doing a front squat, it's important to keep your chest high and your elbows up. This helps maintain a lumbar curve and keeps you from falling forward. Unlike a regular squat, the front squat is meant to engage the quads more than the posterior chain, but by focusing on the above cues, you can also engage the glutes and hamstrings to assist the quads in the movement.

Run Clean

Workout 20 December 2009:

Three rounds for time of:
Run 800 meters
Power clean, 21 reps, 95lbs

Results: 25'35
Previous best: none

Another new workout, this one a mix of endurance and explosiveness. I was aiming for a time around 24 minutes figuring about 12 minutes total each for the runs and cleans. My hamstrings were a bit fatigued from the last two workouts, so I ended up breaking each round of cleans into three sets of 6-8 reps each. Next time I'll probably add 5-10lbs to the bar. The runs were done on a treadmill at 1% incline, as usual.

Pick a weight on the cleans that will allow you to do 21 reps in no more than three sets per round even if it means using an empty bar or a weighted medicine ball.

Row, Core

Workout 19 December 2009:

For time:
Row 1000 meters
Then, three rounds, 21-15-9 reps of:
GHD Sit-ups
Back Extensions

Results: 12'30
Previous best: none

New workout today. Since yesterday was a max-effort strength day, I went for a pure metcon workout today. I didn't have any goal time but think that 12 minutes is reasonable. I did the row in just under 4 minutes which is a great time for me especially since it's been awhile since I've been on the machine. The rest of the workout went reasonably well- the GHD sit-ups were what slowed me down the most. I had to break those up into 6-10 rep sets.

If you're new to GHD sit-ups, scale back a bit since they have a tendency to make your abs very sore. Cut them down by about 1/3-1/2. If you're able, make up the difference with regular sit-ups.

Deadlifts

Workout 18 December 2009:

Deadlift seven sets of one rep

Results: 205-225-235-245-250-255-260lbs
Previous best: 235-255-275-295-310-320-330lbs (5 Mar 08)

Since my back's been feeling pretty good, I went after some heavy deads. I'm still a far way off from my best lifts, but I'm up another 15lbs from the last time I lifted. I'm aiming for about 10-20lb increases each time I do this workout. The lifts went well and I'm sure I could have pulled more weight, but I'm not risking going too heavy. I again focused on proper form: maintaining a lumbar curve, shoulders directly above the bar on the pull, and driving from the heels.

Press-Push-Jerk

Workout 15 December 2009:

Shoulder press, five sets of one rep
Push press, five sets of three reps
Push jerk, five sets of five reps

Rest as needed between all sets

Results:
SP: 130-135-140-145-140lbs
PP: 130-135-140-145-150lbs
PJ: 120-120-120-115-115lbs

Previous best:
SP: 130-135-140-145-145lbs
PP: 130-135-145-155-160*lbs
PJ: 120-125-130*-130*-130*lbs
*Failed final rep
(5 May 08)

Today's lifts went well. With the exception of the push-jerks, I put up more weight today than a few months ago. I'm still off from my best sets of lifts by a few pounds, but I'm much closer than I was several months ago. I fatigued myself on the push presses so I had to scale back the jerks. Had I scaled the push press instead, I probably could have put up 120-125lbs on the jerks.

When dipping and driving, keep your chest vertical and avoid the tendency to lean forward. Also, keep your elbows up high during each rep of the push-press and jerks. The tendency as you fatigue is to drop your elbows, but this actually makes the lift harder with a higher chance of failure.

Burpees and Squats

Workout 13 December 2009:

Rounds in 20 minutes of:
25 Burpees
135lb Back squat, 15 reps

Results: 3 rounds
Previous best: none

This workout was a smoker; I went in thinking I could do about four rounds but was happy to even finish three. The burpees destroyed me and were what prevented me from getting in any more rounds. The squats went pretty well and I was able to get through each round with only two sets. Yay burpees!

Scale the squat weight so that you are able to do all 15 reps quickly and in only one or two sets. This is not the time to go heavy. No cheating on the burpees- chest and hips to ground and a full jump with each rep.

Michael

Workout 12 December 2009

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (Abmat)

Results: 26'01
Previous best: 27'50 (15 Nov 09, Abmat) 24'54 (21 Nov 08, regular)

Today's workout felt a lot better than the last time I did it in November. I used the Abmat again and did the runs on a treadmill at 1% incline, as usual. My improved time was a result of hitting the runs a bit faster and breaking up the back extensions and sit-ups into fewer sets. Like last time, I was able to do all 50 back extensions in one set on the last round.

When doing this workout, you must do all 50 back extensions before moving onto the sit-ups each round. Break into as many sets as needed, but aim for as few as possible.

Muay Thai

Workout 8 December 2009:

Muay Thai training and conditioning, 30 minutes

Long time since I've been back at this. Today went better than expected given the unbelievable soreness from Sunday's workout. I don't think I've ever been this sore or left with this much upper body tightness and immobility in my biceps, forearms, and lats. After an extensive warm-up, I was able to have some semblance of mobility. Today's session ended up being a mix of everything- basic punch combos, evasion, and some low-leg work. Good stuff.

Angie

Workout 6 December 2009:

"Angie"
For time:
100 Pull-ups then
100 Push-ups then
100 Sit-ups (Abmat) then
100 Squats

Results: 38'45
Previous best: 30'31 (Abmat, 15 May 09)
27'30 (no Abmat 24 Jan 09)

That was bad. It's been a long time since I've done high volume pull-ups and as a result, my arms and lats fatigued quickly. Grip became the biggest issue and about 50 pull-ups in, I could only hold onto the bar for sets of 5-6. This significantly slowed me down and also set me up for problems with the push-ups.

When muscles fatigue, they tend to stay partially contracted. As a result, I had to fight the tendency for my arms to stay flexed, meaning my triceps had to fight much harder to push against contracted biceps. This resulted in me only managing sets of 6-7 push-ups by 25 reps in.

The sit-ups went well and I made up a bit of time compared to my last attempt at Angie with the Abmat. The squats are what saved me from going over 40 minutes. I fired off all 100 in about two minutes.

Next time will go better.

Muay Thai and Squats

Workout 3 December 2009:

Warm up: 10 minutes shadow boxing and Muay Thai sparring

Back Squat, five sets of five reps

Results: squat 185lbs
Previous best: 5x5 210lbs (27 Feb 09)

I started out with a moderate-intensity round of shadow boxing then moved into five straight minutes of full-intensity sparring. By the end of those five minutes, the room was spinning and I had no breath left. Good stuff!

I then did a 5x5 of back squats knowing I wouldn't be able to put up much weight. Yesterday's almost 100 snatches and today's sparring made for a good case of the jiggly-legs. Since I was going lighter, I made sure to go full depth.

If you're not into any type of martial art, warm up today with a set of Tabata sprints (20 seconds sprint, 10 seconds rest, repeat for 8 rounds).

Power Snatch and Pushups

Workout 2 December 2009:

Rounds in 20 minutes of:
50lb Power Snatch, 12 reps
10 Push-ups

Results: 8 rounds
Previous best: none

New workout today and it was especially painful since I did it after working a 30-hour shift with only three hours of sleep. I fatigued relatively quickly, but more so, I had a hard time mentally pushing myself through the workout. Given the circumstances, eight rounds isn't too bad, but I should be able to slam out 10 when I'm more awake and alert. I also chose to go very light on the snatches since this movement requires a fair amount of concentration and skill. Next time, I'll probably go up to 55-60lbs with an eventual goal of 65lbs.

When choosing a weight for the power snatch, don't go heavy. This workout is supposed to be fast and intense, so make sure you pick a weight that allows you do to at least 6-8 snatches in a row before having to put the bar down. If your form isn't great, do this workout with an unweighted bar or even a dowel or piece of PVC pipe.