Run

Workout 30 April 2010:

Run 2 miles

Results: not timed

Although I initially wasn't going to do a workout today, it was too nice of a day to not spend at least a portion of it outside. I did this run after a 30 hour shift at work, so there was no way I was going to do it for time. Instead of going full-effort, I focused on forefoot running technique. Once your calves get used to it, it's a faster and more efficient technique than standard heel-strike running.

Kettlebell Class

Workout 29 April 2010:

Kettlebell class, 60 minutes

The first part of class was a review of a number of different techniques discussed previously. The second part (and majority) of class were various timed circuits. I used the 35lb kettlebell for most single-handed techniques and dropped down to the 30lb kettlebells for double-handed skills. As always, a great class that left me with almost nothing left in the tank.

Muay Thai

Workout 26 April 2010:

Muay Thai training and conditioning, 60 minutes

This week's class focused on extended hand and feet combos. Further emphasis was placed on proper footwork to ensure quick transitions and good balance. As usual, a fair portion of the class was conditioning.

Muay Thai and Bench

Workout 19 April 2010

Muay Thai training and conditioning, 60 minutes

Bench Press, one rep max

Results (Bench): 215lbs
Previous best: 225lbs (18 Mar 10)

Today's Thai class emphasized throwing several types of elbows and ensuring they are fast, tight, and accurate. A good portion of class was also devoted to general conditioning; it went well, but I can tell I'm nowhere near the level I used to be.

I knew going into the 1RM bench after class that I wouldn't be able to hit 225lbs. I was simply too exhausted, so I was actually happy with hitting 215lbs. Of course, going this heavy, I had a spotter.

Muscle-ups

Workout 18 April 2010:

30 Muscle-ups for time

Results: 11'17
Previous best: 8'05 ( 12 Aug 09)

I hoped to finish today's workout in 10 minutes or less; given the reduced amount of training I've been doing, I knew I wouldn't be able to beat my previous best. However, my relative deconditioning showed since I finished in over 11 minutes. However, I finished in almost the same time as I did at this point last year, so at the very least, despite not working out nearly as much as I'd like in the past year, I haven't lost much.

If you don't have a pair of rings, or are unable to do muscle ups, substitute 1-3 pull-ups and dips (each) per muscle-up based on your skill and strength.

Deads and Doubles

Workout 12 April 2010:

Three rounds for time of:
185lb Deadlifts, 10 reps
50 Double-unders

Results: 12'07
Previous best: none

I was hoping to finish this workout in 10 minutes or less, but ran into trouble with the double-unders. Up until the final round, I was barely able to string together more than 4-5 in a row. In addition, I got angry because I kept hitting the back of my head with the rope. Finally, on the last round, I was able to string 20+ together. If the double-unders go more smoothly next time, I should have no problem beating 10 minutes.

Bench

Workout 10 April 2010:

Bench Press 5x5

Results: 170lbs x5
Previous best: 175lbs x5 (13 Mar 09)

I've been making some progress in my one-rep-max bench press recently, and would like to continue to see improvement in that area. I probably could have done 175lbs across the board, but since I was doing this workout without a spotter, I chose a weight that would be challenging, but not enough that I would have to worry about getting pinned under the bar. The reps felt good, so I should be able to tie my previous PR of 175 soon.

Front Squat

Workout 6 April 2010:

Front Squat 3-3-3-3-3

Results: 185lbs x 5
Previous best: 155-165-175-185-190lbs

At my last Oly lifting class, I was advised to work on my front squat in order to strengthen my upper back and maintain a more upright posture during the clean and snatch. The squats went well, but now that it's been called to my attention, I realize I am still too far forward on my feet. This is reflective of the weight pulling me forward due to insufficient back strength. A more upright posture would allow me to push through my heels instead of putting some weight on my forefoot. Pushing through the heels allows you to use your hamstrings and glutes, which in most people are much stronger than the quads.

Lunge and Push

Workout 3 April 2010:

Ten rounds for time of:
15 Walking lunges
10 Push-ups

Results: 11'01
Previous best: none

This workout had my legs and arms burning by the end. I was trying to complete the workout in 10 minutes or less, but started to struggle with the push-ups by the sixth or seventh round and had to break them up into sets. The lunges went well, but I probably could have pushed myself a bit harder and gained a few seconds per round. Good simple workout that you can do anywhere.

Kettlebell Tabata

Workout 2 April 2010:

Tabata:
Two-handed swing
Slasher
Alternating snatch
Alternating one-handed swing

Results: 11-10-6-10 reps (16kg kettlebell)
Previous best: none

In light of rediscovering the kettlebell with the occasional class I've been taking, I did my own kettlebell workout this evening. Recall a "Tabata" is where you go full intensity for 20 seconds, then rest 10 seconds for a total of eight rounds per exercise. The score results above reflects the fewest number of reps completed in any of the eight rounds per exercise.

Nearly any bodyweight through moderate weight exercise can be used in a Tabata workout (doing something heavy like deadlifts risks injury) which promotes cardiovascular and muscle endurance far better than just doing high reps of any exercise.