Weights 2/28

Warm up:
Dynamic stretching, 2min rope practice, Dan John circuit with oly bar, 5 snatches w/ 50lbs

Workout:
Deads 185 x 15, 205 x 8, 225 x 4, 6 standing jumps for max height
Press 55 x 15, 75 x 8, 95 x 4, push presses w/ slow negative 125 x 4
A1. Chins 6, 5, 4, 3, 2
A2. Neck curls 15lbs 3s x 15r

-Getting better at double unders. For warm-up just do snatches.
-Deads no prob. A little fatigued with 225 still smooth. Go to 195 for first set next time.
-Press same as deads. 60 for first set next.
-A little worn for chins but still made it with room to spare. 6, 5, 4, 3, 3 next.
-Stick with 15lbs on neck for next time.
-Total time with warm up about 36min.

FlowFit

Today:
FlowFit #3
Pull-ups 5, 5, 4, 3, 2
-FlowFit was good as usual. Watch the DVD again and refine.
-Pull-ups were fair and done quickly. Next is 6, 5, 4, 3, 2

Yesterday:
Nada - a little JM

ICT 1

Warm up:
-Dynamic stretching
Workout:
-2 x 30sec intervals of Burpees, Ring pull-ups, Squats and Push-ups
-2 x 15sec intervals of " "
-Rest
-3 x (KTEs x 6, Side planks x 40sec, Rest 30sec)
-Twist yo wrist 5lbs, 10lbs, 15lbs
Notes:
-Screwed up timing the ICT added an extra 15 sec or so. Time ~4:30, AHR 170, Peak 182, Min 117, Recovery 8 (178-170).
-The ICT was good but moving between exercises with 15sec intervals kind of sucks. Burpees were done with out the push-up. Pull-ups and push ups were not continuous at the end.
-Abs were aight. Pretty weak with KTEs still. Its hard to avoid swinging on the rings.
-15lbs was hard on the twist yo wrist.

Weights 2/22

Warm up:
-Dynamic stretching - arms and legs
-A little rope
-2 Dan John BB complexes 45lbs and 50lbs

Workout:
-Deadlift 185 x 15, 205 x 8, 225 x 4
-Press 55 x 15, 65 x 8, 105 x 4... push-press to negatives 105 x 4
-A1. Chin-ups 5, 4, 4, 3, 2
A2. 10lbs Neck wrap 3s x 10r (front / sides / back)
-A few minutes rope

Notes:
-Workout not timed today
-Need to pick up some more dynamic stretches especially in the back region
-Complexes were nice 45, 50 and 55lbs next time as time permits
-Deads were good. Use same weight next time. I fucked up and forgot plyos after.
-Meant to do 75 x 8 but forgot and just upped the weight on the last 4. Do 55, 75, 95 next time.
-PP to negatives were good. Go slower on the negatives next time.
-Chins no prob. Front raise portion on neck work was hard last set, stick with 10reps.

FlowFit

Weds: Nada

Thurs: FlowFit # 3 15min

Jump Rope EIT

Warm up:
-Dynamic stretching
-Chin-ups mixed in. See below.
Workout:
-6 x (Rope x 80 turns (30sec), 5 med ball slams, 5 push-ups, 30sec rest)
Time 6:49, AHR 170, Max 182, Min 111, Recovery 15 (182-167)
-3 x (15 Crunches, 14 LHS, Rest ~60 (Chin-ups))
Notes:
-Skipped Pavel's fighter pull-up thing this morning so I did 5, 4, 3 reps during warm ups then 3, 2 between ab supersets. Working with this as many days as possible accept planned rest days.
-EIT felt good. 20 count or 80 rope turns is just barely 30sec. Step up to 25 count next time. Push-ups felt fatigued last set.

Weights 2/18

Shit has it been a week?
Fucked around with DeVany's hierarchical sets. I liked them and I plan to stick with em for enough time to get some results or rule them out as gay.

Warmup: Dynamic stetching, practicing double-unders with the rope, a few sntaches and ohs with the oly bar.
Deadlifts 175x15, 205x8, 225x4... 12 tuck jumps
Presses 55x15, 65x8, 95x4... 8 explosive push-ups
Chin-ups (GTG) 5, 4, 3, 2, 2
-50 on oly bar next warmup
-Deads were a good weight. They did not feel heavy per se but fatigue was setting in. No real burn. Remember to get progressively faster reps on the first set. Sub some standing long jumps for tuck jumps.
-Presses go to 75lbs for 8 next time. Good burn but not hard. Again accelerate the first set. Debating band press for explosive. Don't forget some negatives on these.

FlowFit

A few rounds of FlowFit3

Weights 2/11

Warm-up: Dynamic stretching, snatches with oly bar, rope
DL: 155x8, 235 x 3s x 8r (90sec rests)
Changing weights
A1.: Chin-up 2s x 6r, 5r (1min rest)
A2.: Press 95 x 3s x 8r (1min rest)
B1.: Kneeling abwheel 3s x 12r
B2.: Neck bridges 3s x 12r
JM stuff for back, elbows and shoulders
-Failed on the last set of chins back down to 3 x 5 next time. Didn't I say I was going to stick with that?
-Deads and presses were easy. 245 x 3 x 8 for deads and 100 x 3 x 5 or whatever next time.
-Abwheel sucked in a good way. Both arms and abs equally worn by the end.

Weights 2/7

Dynamic stretching / Jump rope
Deads 225 x 3s x 8r (~90sec rests)
A1. Chin-up BW x 3s x 5r
A2. Press 95 x 3s x 6r (~1min rests)
Situps 35lbs on the chest 3s x 10r
Time ~30min
-Go to 235 for deads, stick with 5 for chins, go to 7 for presses

Deck of Cards / 2

1/2 Deck of cards - red burpees, black pushups
17:57 AHR 168, Max 179, Min 110, Rec 5 (169-164)
Neck Iso's
-1/4 through started failing on the push-ups and switched to burpees minus push-up, 1/2 cut push-ups to 1 per black card.
-Next time do half deck, burpees with no push up all the way through and half the reps for black cards.

Dynamic stretching / Jump rope
Chin-ups BW x 5, 6, 5, 3, 4 (under 2min rest)
Pistols BW x 3s x 10l/r (1min rest)
Ab circuit: 3 x (LHS x 12, Crunch x 20, rest 30sec)
-Flu messed me up for the past week and a half.
-Chins felt weak but thats all I had today.