Aug 05/06 Workout:
AM - hike with kids for 3.5 hours (~2.75hr pulling them in
their wagon).
PM - bike ride with son on childseat on my bike. ~1hour
PM - Clean and Press with 150lb barbell:
1 rep every 30 seconds for 8 minutes
1 rep every minute for 4 minutes
1 rep every 30 seconds for 8 minutes
Should sleep well tonight.
Hoister Log
Moderators: Ironman, Jungledoc, ianjay, stuward
August 06/06 workout:
5s 1r 100 lb clean + press + back squat + press + rev row + rev sldl
4s 2r 90 lb clean + press + back squat + press + rev row + rev sldl
3s 3r 80 lb clean + press + back squat + press + rev row + rev sldl
2s 4r 70 lb clean + press + back squat + press + rev row + rev sldl
-all movements performed slow and strict at 4s up, 4s down.
-max 30 sec rest between sets (30s plus time to strip off plates).
-Long time since I practised slow, grinding movements - typically train explosively, so I found this to be a real gasser!
-Good workout, whole body is wobbly right now!
5s 1r 100 lb clean + press + back squat + press + rev row + rev sldl
4s 2r 90 lb clean + press + back squat + press + rev row + rev sldl
3s 3r 80 lb clean + press + back squat + press + rev row + rev sldl
2s 4r 70 lb clean + press + back squat + press + rev row + rev sldl
-all movements performed slow and strict at 4s up, 4s down.
-max 30 sec rest between sets (30s plus time to strip off plates).
-Long time since I practised slow, grinding movements - typically train explosively, so I found this to be a real gasser!
-Good workout, whole body is wobbly right now!
August 13/06 workout:
Alternated between sets of (a) Power 1/4 squat cleans and (b) Push presses
100lb 2" barbell
10 x power 1/4 squat cleans
rest 30 seconds
10 x push presses
rest 30 seconds
repeated for total of 4 sets of each
Total workout = 1 min warm up + 9:30 min workout
Last two sets were done breathing style, more like singles each rep.
Alternated between sets of (a) Power 1/4 squat cleans and (b) Push presses
100lb 2" barbell
10 x power 1/4 squat cleans
rest 30 seconds
10 x push presses
rest 30 seconds
repeated for total of 4 sets of each
Total workout = 1 min warm up + 9:30 min workout
Last two sets were done breathing style, more like singles each rep.
August 19/06 Workout:
1st workout after week layoff.
3 minutes on heavy bag (all out brawling)
40 rows on rower
5s 3r 100lbs Vert Row/Clean + Overhead Press + Front Squat
3s 1r 120lbs Vert Row/Clean + Overhead Press + Front Squat
3s 1r 140lbs Vert Row/Clean + Overhead Press + Front Squat
1s 50 r each hand 60lb keg swings (propane BBQ tank full of water)
(alternated hands every 5th reps, continuous)
1s 20r 60lb 2 hand keg clean and end-up press (propane BBQ tank full of water)
1st workout after week layoff.
3 minutes on heavy bag (all out brawling)
40 rows on rower
5s 3r 100lbs Vert Row/Clean + Overhead Press + Front Squat
3s 1r 120lbs Vert Row/Clean + Overhead Press + Front Squat
3s 1r 140lbs Vert Row/Clean + Overhead Press + Front Squat
1s 50 r each hand 60lb keg swings (propane BBQ tank full of water)
(alternated hands every 5th reps, continuous)
1s 20r 60lb 2 hand keg clean and end-up press (propane BBQ tank full of water)
August 20/06 workout:
Used bbq tank filled with water - 60lbs total
2 hand clean and press x 5 x 2 (switched grip/handle on each set)
Shoulder tank X 5 x 1 each shoulder
2 hand swing + 2 hand clean on end + press on end X 5
(would have done more reps, but handle was digging in to palms - OUCH - will have to pad it!)
1 hand swing X 3 each hand
(tank too long - kept hitting ground - will stand on blocks next time)
Clean tank to left shoulder + press from shoulder X 5
Repeat with right shoulder
(twist presses)
Bent over row - palms facing each other X 5
Bent over row - palms facing away X 5
Vert over row - palms facing each other X 5
Vert over row - palms facing away X 5
Used bbq tank filled with water - 60lbs total
2 hand clean and press x 5 x 2 (switched grip/handle on each set)
Shoulder tank X 5 x 1 each shoulder
2 hand swing + 2 hand clean on end + press on end X 5
(would have done more reps, but handle was digging in to palms - OUCH - will have to pad it!)
1 hand swing X 3 each hand
(tank too long - kept hitting ground - will stand on blocks next time)
Clean tank to left shoulder + press from shoulder X 5
Repeat with right shoulder
(twist presses)
Bent over row - palms facing each other X 5
Bent over row - palms facing away X 5
Vert over row - palms facing each other X 5
Vert over row - palms facing away X 5
August 24 & 26/06 workout:
Warmup = 3x3x80lb clean and press (2" bar)
Hoister's "Fight gone HORRIBLY bad" Workout:
-using a thick bar, hang clean + thruster complex
-start with minimum of 1/2 bwt - 10lbs
Round 1:
-Perform as many reps as possible in 20 seconds (must start last rep before 20s mark, complete before 30s mark to count)
-count reps
-rest 1 min
-Repeat above until you fail to match reps of first set (call this end of round)
-add 10lbs to bar, rest 1 min
Round 2:
-same as round 1 until you fail to match reps in first set with new weight
-add 10lbs to bar, rest 1 min
Round 3:
-same as round 2 until you fail to match reps in first set with new weight
Round 4:
-add half of starting weight to bar
-perform power clean and push press as follows:
-singles followed by 60s, 45s, 30s, 15s
-rest 60s
Round 5:
-same as round 4
Workout numbers:
Round 1: 80 lbs x10, 10, 10, 6
Round 2: 90 lbs x6, 6, 6, 4
Round 3: 100 lbs x4, 4, 4, 3
Round 4: 140 lbs
Round 5: 140 lbs
Warmup = 3x3x80lb clean and press (2" bar)
Hoister's "Fight gone HORRIBLY bad" Workout:
-using a thick bar, hang clean + thruster complex
-start with minimum of 1/2 bwt - 10lbs
Round 1:
-Perform as many reps as possible in 20 seconds (must start last rep before 20s mark, complete before 30s mark to count)
-count reps
-rest 1 min
-Repeat above until you fail to match reps of first set (call this end of round)
-add 10lbs to bar, rest 1 min
Round 2:
-same as round 1 until you fail to match reps in first set with new weight
-add 10lbs to bar, rest 1 min
Round 3:
-same as round 2 until you fail to match reps in first set with new weight
Round 4:
-add half of starting weight to bar
-perform power clean and push press as follows:
-singles followed by 60s, 45s, 30s, 15s
-rest 60s
Round 5:
-same as round 4
Workout numbers:
Round 1: 80 lbs x10, 10, 10, 6
Round 2: 90 lbs x6, 6, 6, 4
Round 3: 100 lbs x4, 4, 4, 3
Round 4: 140 lbs
Round 5: 140 lbs
August 30/06 workout:
1 arm swings (each hand):
5r x 20,30,40,50,60lbs
Clean and Press:
5r x 140, 150lbs
3r x 160lbs
3r x 140, 150, 160lbs
100ft walk with 160lb sandbag (bear hugged).
Bench press
5s x 3r x 120lbs
Decided to try bench pressing for the first time in 6 years. Shoulders felt okay throughout sets and afterward. Used light weight and low reps to feel it out. I will break back into it slowly in order to give my shoulders a chance to adapt to pressing in plane perpendicular to the chest again. I think I will replace my overhead presses with benching to avoid over working the shoulder girdle and as assistance lift to my overhead pressing.
1 arm swings (each hand):
5r x 20,30,40,50,60lbs
Clean and Press:
5r x 140, 150lbs
3r x 160lbs
3r x 140, 150, 160lbs
100ft walk with 160lb sandbag (bear hugged).
Bench press
5s x 3r x 120lbs
Decided to try bench pressing for the first time in 6 years. Shoulders felt okay throughout sets and afterward. Used light weight and low reps to feel it out. I will break back into it slowly in order to give my shoulders a chance to adapt to pressing in plane perpendicular to the chest again. I think I will replace my overhead presses with benching to avoid over working the shoulder girdle and as assistance lift to my overhead pressing.
Sep 02/06 workout:
Warmup:
400 m on rower
Clean and Press 3x90lbs
bench press 3x120lbs
Work sets:
3 reps each with a 2" barbell:
high pull muscle snatch x70, 80, 90
clean and press (strict) x100, 110
power clean and push press x120, 130, 140
high pull to chest with jump under rack x150
high pull to navel with rise on toes and shrug x160, 170
deadlift (straight grip) x170, 180, 190, 200
Reverse grip deadlifts 2x 210, 220, 230, 250
total workout = 9min
Warmup:
400 m on rower
Clean and Press 3x90lbs
bench press 3x120lbs
Work sets:
3 reps each with a 2" barbell:
high pull muscle snatch x70, 80, 90
clean and press (strict) x100, 110
power clean and push press x120, 130, 140
high pull to chest with jump under rack x150
high pull to navel with rise on toes and shrug x160, 170
deadlift (straight grip) x170, 180, 190, 200
Reverse grip deadlifts 2x 210, 220, 230, 250
total workout = 9min
Sep 03/06 workout:
Complete as many rounds in 20 min of the following circuit as follows:
round 1: 6 reps
round 2: 8 reps
round 3: 10 reps
round 4: 12 reps
round 5: 14 reps
(rows done in rounds of 20, 30,40, 50, 60 strides each)
Thrusters (20lb med ball)
Power clean (70lb 2" barbell)
Box jumps (20")
Push press (70lb 2" barbell)
Row (rower)
Completed 4 rounds in 18:15.
Complete as many rounds in 20 min of the following circuit as follows:
round 1: 6 reps
round 2: 8 reps
round 3: 10 reps
round 4: 12 reps
round 5: 14 reps
(rows done in rounds of 20, 30,40, 50, 60 strides each)
Thrusters (20lb med ball)
Power clean (70lb 2" barbell)
Box jumps (20")
Push press (70lb 2" barbell)
Row (rower)
Completed 4 rounds in 18:15.