Tuesday, September 16, 2014

workout: september 16, 2014

a) e.m.o.m. for 12 minutes:

  • odd minutes: 2 turkish get-ups per side with 18 pound kettlebell
  • even minutes: 6 kettlebell bench presses with 26 pound kettlebells per hand
b) e.m.o.m. for 12 minutes:
  • odd minutes: 4 kettlebell snatches per hand [add one rep. for each minute]
  • even minutes: 45 seconds on the demon bike [airdyne]
c) e.m.o.m. for 12 minutes:
  • odd minutes: 8 kettlebell push presses with 26 pounds per hand
  • even minutes: 10 american kettlebell swings with 26 pound kettlebell
d) a.m.r.a.p. for 5 minutes using the wiggly, squiggly toddler as weight [23-ish pounds]:
  • 1 front squat
  • 1 right lunge
  • 1 left lunge
  • 1 push press
i added a little flourish to the push presses and tossed my son into the air as i locked out my elbows. he REALLY liked that. 

workout: september 15, 2014

a) back squat:
  • 6 reps at 100 pounds
  • 6 reps at 115 pounds
  • 6 reps at 125 pounds
  • 6 reps at 130 pounds

b) bench press:
  • 8 at 80 pounds
  • 8 at 90 pounds
  • 6 at 95 pounds
  • 4 at 100

c) 3 sets of 12 rear foot elevated front squat with 15 pound barbell

d) 3 sets of:
  • 15 weighted ab-mat situps with the 20 pound medicine ball
  • 20 supermans

e) 3 sets of:
  • 12 single leg deadlift 
  • 10 single arm kettlebell rows [10 on each side]

workout: september 12, 2014

a) tabata ab-mat situps:

  • 12
  • 11
  • 10
  • 8
  • 9
  • 8
  • 9
  • 8
b) tabata row [calories]:
  • 4
  • 6
  • 5
  • 6
  • 6
  • 6
  • 5
  • 6
c) amrap for 7 minutes [5 rounds + 3 thrusters]:
  • 7 kettlebell thrusters
  • 7 ring rows
  • 7 slamballs
d) 3 rounds:
  • 30 second row
  • 30 second bear crawl
  • 30 second row
  • 30 second kettlebell swings
  • 30 second step-ups

workout: september 11, 2014

a) back squat:
  • 8 reps at 100 pounds
  • 6 reps at 115 pounds
  • 4 reps at 130 pounds
  • 4 reps at 140 pounds

b) incline kettlebell bench press:
  • 12 at 26 pounds per hand
  • 8 at 35 pounds per hand
  • 6 at 35 pounds per hand

c) kettlebell front squat: 4 sets of 5 at 35 pounds per hand

d) 3 rounds of:
  • 8 box dips
  • 8 at 35 pounds
  • 8 push-ups with 1 second plank hold at bottom
  • 8 t-rows at 55 pounds

e) 2 rounds of:
  • 12 barbell bicep curls at 35 pounds
  • overhead tricep extensions at 15 pounds

Wednesday, September 10, 2014

workout: september 9, 2014

a) 3 rounds of:

  • 400 meter row
  • 12 kettlebell swings at 35 pounds
b) tabata ring rows + scapular pull-ups
  • 11, 14
  • 10, 15
  • 11, 12
  • 11, 14
  • 11, 14
  • 12, 15
  • 12, 16
  • 11, 20
there was supposed to be another "3 round" series of 400 meter row + wall-balls, but the potent combination of fussy son + ripped and bleeding palm [hello there, scapular pull-ups] put a screeching halt to the rest of the work-out. that said, i find that i actually like pull-ups. never thought i'd say that in a million years.