The Cred and only The Cred today; approximately 45 minutes worth. Unfamiliar with the exercise? Check out this post. Also, the athlete below (a Mike Boyle disciple) pulls-off a pretty sweet (and technically flawless) version. [youtube=http://www.youtube.com/watch?v=rRA_8jrlT3U] Here’s how my rounds with the exercise looked today (all noted reps are per each arm): 60 x 5;… [More…]
12/3/09, Strength-Speed Empasis
Yesterday’s blood donation did not affect today’s performance as much as donating has in the past. Last night’s dinner was an egg, beef and milk fest – correlation? AM workout, 6:20 – 7:15. 15 minute warmup. snatch-grip high pull (from floor): 135 x5; 165 x 5; 185 x 3; 195 x 4 “micro-sets” of 2… [More…]
11/23/09, Strength-Speed Endurance Emphasis
Front loading the beginning of the week in anticipation of a long off period over the holiday weekend. 6+ hours of deep, deep sleep. Is it “normal” not to ever remember dreams? 30 minutes to complete the following. Again, the emphasis is on the quality of each rep vs. the overall time of completion. Secondary… [More…]
11/12/09, Strength-Speed Emphasis
Last meal @ 6:30 PM (egg, spinach, cheese, bacon omelet). 7+ hours sleep. Up at 6 AM, gym 10 – 11AM (fasted + coffee). Odd work schedule today. warm-up: 15 minutes sprint work-ups, bounds, ballistic stretching, burpees, push-ups, pull-ups. Front Squats: Explode with heels out of the hole with enough speed to end on tip-toes… [More…]
Piston, Spring, or Steam Engine?
“Chaos is the score upon which reality is written.” – Henry Miller Just a little food for thought here; something to keep in mind when planing your future workouts. Is a squat just a squat, a jump just a jump? Well, yes…and no. Let’s consider for just a moment, three different aspects of the same,… [More…]
11/10/09 Birthday Bash
I can’t think of a better way to kick-off my 45th year than a fast and furious romp with brother iron. Age is a societal tag that means nothing to me. Sleep: 6 hours, like a rock. Rise-and-shine 4:30AM, Gym 6:30 – 7:15. Fasted + coffee. Steak salad for last night’s dinner, 7:30 PM. Warm… [More…]
11/05/09 Workout, Strength-Speed Emphasis
Last meal 7:30 PM (~1/2 of a free range chicken, cauliflower sauteed in raw butter). 6.5 hours sleep (deep, high quality). Up at 4:30, w/o 6:30 – 7:30 AM. Warm up: Lunges, bounds, high kicks, 40 yd sprints (work up to 5x 90%) High Box step-Ups (x4, each leg): 115, 165, 175, 185, 185. Between… [More…]
Thirty-Five Hours and Three Workouts
After cramming in three tough workouts within a 35-hour span, well — let’s just say that I know exactly how this guy feels: Thanks to my friend and coworker, Cristina, for sending this picture she took of her cat, Motan, taken just moments after the poor fella missed a new Clean & Jerk PR by… [More…]
Two Different Workouts, Two Different Modalities
“In Mozart and Salieri we see the contrast between the genius which does what it must and the talent which does what it can.“ Maurice Baring Here are a pair of back-to-back workouts I performed earlier this week. I did the MetCon-intensive workout early in the week (Monday), took a day off, then clobbered my… [More…]