2010-03-31

Warmup workout:
5 rounds for time:
5 pushups
10 sit-ups
15 step-ups (right leg) to box or bumper stack
30 second wall-squat hold

21:07
2:51; 3:50; 3:19; 5:58; 5:07

The step-ups got really hard by the end - i had to move to a shorter stack of weights from the smaller of the boxes. otherwise i was just doing most of the work by jumping with my left leg.

Workout:
5 sets:
3 pullup negatives (5-count)
3 ring dip negatives (5-count)
3 minute rest between sets on the pullup/dips

Cooldown
3 x 10-count holds of :
hamstring stretch (each leg)
wall-quad stretch (each leg)
wall adductor stretch

Plus anything you feel needs it.

1-18-2010

Warm up - wall squats, 40 second squat hold.

Squat snatch practice. 15# bar - some ohs, some snatch balance

Squat clean and jerk practice 33# bar - tall clean & jerks

Front squat 3 x 5
40-40-40

Press 3 x 5
40-45-45

My squat form is improving. I feel like I am much more vertical in the bottom position than I used to be.  And I think I am quite a bit better tha, but the sad truth is that i still have a LONG way to go.  I had someone take some video of me doing what I felt were pretty vertical tall cleans, but when I watched the video, I was astonished at how rounded my back was.  Damn.  More wall squats, I guess. Yuck.
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1-11-2010

Warm up 2 rounds: 10 wall squats, 1 30 second squat hold

Burgener warmup w/dowel 10 reps each movement

Snatch practice - mostly 15# bar
Clean practice - mostly 15 & 30# bar. (terrible)

Front squats 3x5
50-50-45

Press 3x5
30-40-50(fail rep 3)-45


- Posted using BlogPress from my iPhone