Weights 4/28

Warm up: Rope and dynamic stretching for lower body and back

Workout: ME LB
Squats 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 5 (2min rests)
Seated KB cleans 2 x 15kg x 3s x 8r
Bulgarian Split Squat 2 x 5lb x 8r, 2 x 10lb x 2s x 8r
Sit-ups (plate behind head) 10lbs x 10r, 15lbs x 2s x 10r

-Stick with weigh on squats. Hips rose too fast with 235
-Seated cleans were done with no back swing. Go to 3s x 9r
-Split Squats go to 10lbs x 3s x 8r
-Forgot the last set on sit-ups. Stick with 10lbs x 4s x 10r
-Started to do some rope at the end but I'm disgusted with this Valeo rope. Getting a Buddy Lee ASAP.

Weights 4/24

Warm up:
3min rope

Workout:
DE LB: Hurdle jumps @ lowest notch 5 x 1
ME UB: DB Press 50s x 4s x 5r, 55s x 5r
Chin-ups 2s x 8r, 6r
Ab circuit 3 x (10 crunches, 10 LHS, 10 chinnies, 30-60sec rest)
3min rope

-New template for weights
-Hurdles no prob go to 6 sets next
-55 was hard on the last set. Go to 6 sets with 50 for DB Presses.
-Failed on last set of chin-ups. Go to 3s x 6r.
-Overall time 35min. Do dynamic stretches before jumps and presses next time.

Flow

FlowFit 3 on 4/21

Weights 4/19

Warm up:
Rope for a few

Workout:
Sq 135 x 20, 155 x 10, 185 x 5
Bench 95 x 20, 105 x 10, 115 x 5... a few plyos
DB Row 50 x 15, 60 x 8, 70 x 4
Rope for a few

-Sq were about right no real burn though just fatigue and somewhat wobbly at the end of the last two sets. Forgot to do jumps doh!
-Bench was good. Plyos weren't really plyos due to fatigue. Next time do some off two 55lbs plates.
-DB Row was good as well.
-Overall I still need to work on pacing the first sets.
-Used the HRM. Time not including set up and warm up was 17:30, AHR 161, Max 185, Min 119, Recovery (not active) 17 (174-157).

Nada

Maxwell Daily Dozen 12 reps each

Weights 4/14

Warmup:
Dynamic stretching, rope until it broke

Workout:
Squats 135 x 15, 155 x 8, 185 x 4 (above parallel)... 5 jumps
Bench 95 x 15, 105 x 8, 115 x 4... 4 plyos
DB Row 35 x 15, 45 x 8, 55 x 4

-Screwed up on squats with 155 instead of 175. Maybe that's why everything seemed easy.
-Shooting for 20, 10 and 5 with the same weight for everything next time.

Flow

Intu-Flow - Beginner

FlowFit

Saturday:
FlowFit3

ICT 4

Dynamic stretching

5 x (5 Burpees, 10 lunges, 15 squats, 60sec rest)
5 x (5 Ring pull-ups, 10 Power overs, 5 Green band high pulls, 60 sec rest)

-Time 14:50, AHR 172, Peak 188, Min 123, Recovery 7 (179-172)
-Pt 1. Burpees w/o push-up after 1st set - glad I decided I didn't need it, go to 14 lunges, nice burn from the squats.
-Pt 2. Hell at the end. Started strong but ran out of gas for pull-ups and power overs last set managed only 3 and 8. Go to 3 pull-ups and 8 power overs or get better at kipping. 10 band-pulls next time, they were too easy.
-188 is pretty high. I figure I did it on the last set of pt. 2 failing out on pull-ups or power overs.

Flow

FlowFit2 15min

Weights 4/07

Warm up:
Dynamic stretching, Rope work (practicing double unders)

Workout:
Squat 135 x 15, 175 x 8, 185 x 4(just above parallel).... 6 jumps
Bench 75x 15, 85 x 8, 95 x 4... 6 plyo push-ups
DB rows 35 x 15, 45 x 8, 55 x 4
4-way neck curls with 10lbs wrap 3s x 10r
A few more double unders

-Squats were about right. Working more towards slowing it down on first set. Still no burn just cardio fatigue. Stick with weight for next session.
-Bench was stupid easy again. 10lbs across the board.
-DB Rows were a good weight. Changing out plates between sets sucks. Next time just taking 45lbs and going left to right til fatigued.
-Neck curls were the usual... switch to forward curls with same reps next time.
-Good progress on the double unders.

Jump Rope EIT

Dynamic stretching
8 x (140 rope turns, 5 med ball slams, 5 push-ups, 30sec rest)
Feet anchored sit-ups with 10lbs medball at arms length 2s x 20r, 1s x 15r (30 sec rest)
45 sec right side plank to 5 push-ups to 45 sec left side plank to 5 push-ups x 2
- EIT Time 12:11, AHR 172, Max 188, Min 102, Recovery 14 (186-172). I was cruising around 180 before the last interval when I pushed the jump rope to the max. This made me think of something - progressively push the last sets i.e. next time push the last 2 sets next the last 3 etc.
-Unable to lower myself in controlled fashion so the last set of sit-ups were cut short
-Planks were just for fun and painful =)

Friday

AM: Maxwell Daily Dozen

FlowFit

10min Rope
16min FlowFit
-Been incorporating various moves #s 2-4. Sticking with #2 until it becomes retarded easy.
-Did a little JM work last night but nothing worth posting about.

Maxwell DD

Maxwell Daily Dozen 5-10 reps each
http://maxwellsc.com/article-daily-dozen.php