Friday did Pete’s ‘Margarita aka Cockstamp’ Rounds of 15, 12 and 8 reps for the following: Squat Clean
Burpee
Kipping Pull up
A brutal workout. 9:36 total time
Saturday ran the mile with Joseph with the goal for him to set a new PR under 6:20. We crossed the line at 6:14. Way to go Joe! After that we went to the park and ran stairs and 10×100 sprints. Good stuff.
Sunday I rode my bike for a while in the rain, then went to the one of the local gyms and the owner was nice enough to let em use the place free for the day.
50 lb db snatch x8 each arm 10 burpees 65 lb db snatch x6 each arm 10 burpees 65 lb db snatch x 6 each arm 10 burpees
Once again heavier deadlifts have left my back sore as hell. Not too bad sore, but sure can feel it. Anyway, Tuesday after the lifts, ran a 5k in 22:25. Good job Joseph!
Wednesday did much of the evening class, focusing on legs.
This morning hit the Doormouse Intervals at Idol’s Gym with Joe. Thirty minutes of 60 seconds on, 30 seconds off of burpees, lunges, sit ups, back extensions, plank, plate twists, push up/pull up split, etc., finishing with 20 burpees and a decent stretch.
Finally! Nailed one off camera then set camera up to record. After the failed second attempt on camera I nailed the 3rd one with a bit of strain unlike the first one off camera. My MU training consisted of many, many pull ups ( dead hang and kipping) on rings bars and anything I could hang from. My muscles eventually adapted to the transition phase of the muscle up where I previously got hung up…… repeatedly. In addition to the obvious pulling strength needed i trained my core through the use of L-pull ups. My dropping a few pounds also helped my efforts. In the end it was practice and adaptation that made my recent attempts easier.
That’s 95 lb on the bar The monsters in the video hit 2:37. I hit a new PR of 5:13 It knocked me out, good. Shooting for under four minutes by the end of ’08
Tuesday Warm up… two rounds of: 20 push ups 20 single leg deadlifts 20 single leg squats 10 pliometric jumps
Two rounds of: 185 lb bench press x10 205 lb deadlift x10 no swing chin up x10 pistol squat x5 each leg
Pistol
Round three we took the bench and deadlift down to 135 and upped the reps to 15
Finisher was Tabata burpees. You want to test yourself? Do this. Again, Tabata is 20 seconds on, 10 seconds off for eight rounds. You MUST use maximum intensity for all rounds and aim to complete as many reps of the chosen exercise as possible. Total time is always four minutes.
