Archives

All posts for the month March, 2017

Sumo Squat

Workout Tuesday March 21st, 2017 – Today continued work on my wide stance sumo squat, definitely a weakness of mine but really starting to come along, it really allows me to feel the floor with my feet, focus on pushing the ground away and keep balance between left and right legs.  Secondly the dumbbell flat bench press with a focus on keeping tension and support on my right arm, it too is really starting to come along, the Trap-3 Raise for some lower trap work, and some tricep work to finish. .  

Weight – 183.5lbs  HRV7 Sympathetic

Stress: 6/10 – Sleep: 7/10  – Nutrition: 8/10 – Energy: 8/10 – H2O: 9/10

A – Row 10s Fast, 20s Medium, 30s Slow x 4mins. Record Total Calories.

B – Sumo Squat 5 Sets x 5 @ 3211 + 1 AMRAP @ 50%
(Rest 90s b/w sets)

C – Dumbbell Flat Bench Press 4 Sets x  6-8 @ 4011  + 1 AMRAP @ 50%
*pause at top is tension on, not locked out  

(Rest 90s b/w sets)

D – Incline Bench Trap- 3 Raise 3 Sets x 8-10 @ 3013 + 1 AMRAP @ 50%
(Rest 90s b/w sets)

E – Rope Overhead Tricep Extension 3 Sets x 6-8 @ 3121
(2mins)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout Saturday March 18th, 2017 – Today Tabata flow exercises, Dual Kettlebell swings, Db Bent Over Board Row, Barbell Roll Outs, and some Hammer Curls to finish.  Needless to say today is all about posterior chain work, mid-line stability and with a focus on pulling muscles.  

Weight – 180.5lbs  HRV – 8 Sympathetic

Stress: 4/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 8/10

A – Tabata Flow 2 Sets x 20s (10s Rest) for each exercise
A1 – Straight Arm Side Plank Left 
A2 – Straight Arm Side Plank Right

A3 – Push Up Position Side Swipes
A4 – High Knee Running
A5 – Fast Cycle Jumps  

B – Dual Russian Kettlebell Swing 8 Sets x 10
(Rest 60s b/w sets)

C – Db Board Row 4 Sets x  AMRAP in 30s 
(Rest 2mins b/w sets)

D – Barbell Roll Outs 3 Sets x 8-12 @ 3111
(Rest 90s b/w sets)

E – Db Close Hammer Curl 3 Sets x 8-12 @ 3011 + 1 AMRAP @ 20-50%
(2mins)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Today’s Workout: Feb 23nd, 2017Today some jump rope double under endurance practice, deep lunge holds,  continued work on the goal of accumulating 2 minutes of handstand holds in 4 sets, and a triplet of kettlebell squeeze press, muscle snatch, and ab sling knee’s to bar.  

Weight – 185.5lbs  HRV7 Sympathetic

Stress: 6/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Jump Rope 200 Double Under’s in least # of sets possible
(Rest as needed b/w attempts (max 2mins)   

B – Deep Lunge Holds 4 Sets x 30s per leg @ just off floor
(Rest 60s b/w legs)

C – Handstand Holds  build to 2 minutes of holding in the least # of sets possible.
(Rest as needed)

D1 – Kettlebell Incline Incline Squeeze Press 3 Sets x 12-20 @ 3010
(Rest 10s then proceed to D2)

D2 – Barbell Muscle Snatch 3 Sets x 12-20
(Rest 10s then proceed to D3)
D3 – Ab Sling Knee’s To Bar 3 Sets x 8-15
(Rest 60s then proceed to D1)

Facebooktwittergoogle_plusredditpinterestlinkedinmail