Baby Lynne

Workout 1 May 2010:

"Baby Lynne"

Three rounds for max reps of:
Body weight bench press
Pull-ups

Results: 27 bench press @ 155lb, 27 strict pull-ups
Previous best: Full 5-round Lynne: 49 bench press @ 150lbs, 55 strict pull-ups (17 Apr 09)

Since my workouts have been relatively infrequent recently, I scaled back this usually five-round workout to only three. Since doing this workout almost a year ago, the pull-ups showed a big decline. Fortunately, the bench press hasn't changed as significantly. The only remedy is more workouts, and more effort.

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.