Workouts for the Week of 6/21/2009
26 Jun
Apparently this is a “Make Ryon do shit he doesn’t do well” week at Central. Well, bring it on! Not addressing weaknesses is a recipe for incapacity and error.
Monday
Well, not so much a “Make Ryon do shit he doesn’t do well” day here. Maybe more like a “Give Ryon a false sense of confidence the first part of the week then crush him later” week. This turned out to be a quick one. Three rounds for time:
- 7 Thrusters @ 135lb (I did 115)
- 7 Pull-ups
- 7 Burpees
My time: 4:16 and I could have gone faster or heavier, but probably not both! I had one of the quicker times that day. Going heavier is tricky for me because of my shoulder. I’m trying though, and I am looking forward to getting my shoulders in a place where I can RX the workouts again. This workout was a metabolic nightmare, and afterward we did sprints. My times:
- 400m @ 1:28
- 200m @ 37″
- 200m @ 41″
- 35m x 3 @ ?? (not timed)
I ripped a huge hole in the bottom of my toe. We’re talking Rhode Island-sized flap of skin hanging off here. I love my Vibram FiveFingers but I think I might need some toe socks to go with them. it was probably the moisture+friction that caused the blister. Plus my current pair is so messed up and ripped up I’m probably getting cut by rocks poking through them!
Wednesday
Hell on earth. If I was able to rip through Monday’s workout, it’s because I shifted the time I didn’t take to Wednesday. This was a horrible beast of a workout that prodded my weaknesses: Upper body strength, and running. Five rounds for time:
- 20 floor presses @ 55lb
- 400m Run
The floor presses were done with our upper backs on a medicine ball, and active hip (making the dumbbell presses almost a decline press). To compound things for me, I used the 1.5pood kettlebells, which, despite being “only” 53 pounds, are unwieldy and off balance compared to the dumbbells. Pressing them was just “fucked up”, as I was to exclaim after the first set. The runs were done in the relentless TX blast furnace heat, which I’m really starting to not mind all that much.
The upshot of the workout was that my shoulders still aren’t up to snuff. I managed two rounds and some change with the kettlebells, then mercifully switched to 30lb dumbbells about halfway through the workout… and STILL DIDN’T FINISH. I was 5 presses away from being done when time was called.
At least I know what I need to work on.
Thursday
Hell on earth. Again. Is this the first time I’ve had two consecutive days without finishing the workout? I think it might be, which is a good pointer as to what I need to work on! At least today I have the consolation of knowing that almost no one else finished the workout either!
21-18-15-12-9-6-3:
- Dumbbell Snatch @40lb (I used 25lb). Note the number applies to EACH ARM, and you can’t split the reps. Finish one arm, then the next.
- Ring Dips (I used a dark blue assist band)
Hellish, hellish hellish. You are an elite athlete if you do this RX. The snatch is a soul sucking energy destroying full body movement. I got halfway through the set of 12, and 4 on the second arm when time was called. This really underscores the fact that my upper body isn’t where it needs to be, especially after the injury.
Friday
I’m actually posting this early so that Lucas, who comes to my class, can get an early start on planning to do the workout. This workout will hopefully inspire terror in my students.
The timer will be set to count down from 20 minutes. Starting out with:
- 1 Pull-up (Substitutes: Jumping Pull-up, Ring Row, Bench Dip)
- 1 Goblet Squat with kettlebell or dumbbell (Substitutes: Regular squat)
- 1 1-Arm Situp with kettlebell or dumbbell (Substitutes: Regular Sit-up, Crunch w/ medicine ball behind head)
Every round, add one repetition to each exercise, so on the 5th round, you would be doing five each of the pull-up, squat, and sit-up, for instance. The score is the number of rounds completed (with any partial rounds added as a note). Bon Apetit!
Update: I completed 10 rounds and 2 pull-ups of the 11th, at 55lb for the squats, and 35lb for the sit-ups. If you told me a year ago that I would be doing 58 pull-ups in 20 minutes, let alone the other stuff, I’d have thought it impossible. It just goes to show you how far the class has come, and I have come as well.
If you read this blog and take my class, or even just play along at home, please post your results as a comment!
P.S. Next week is benchmark week.
P.P.S. Please check out Lucas’s website and music. It’s terriffic stuff!
Thanks so much for posting that. I did my workout this morning because I it was rainy and I had nothing else to do so your efforts to include me, while much appreciated, were for nought. SORRY!
My workout, which took me 28 minutes was 200 dbl unders (trying to step up the aerobics, as we discussed), 100 situps, 100 pushups, 100 squats and 50 25-lb curls. I started before your post or I woulda grabbed some dumbbells while I was squatin’ and sittin’ up…
Thanks for the plug! That site’s http://www.lucasmiller.net by the way.
That is a fine workout Lucas! For the road the bicep curls might be a good sub for pull-ups if you have minimal equipment! In class I would substitute something else. I might insert this into a Friday one of these days and dub it the “Lucas”!
Thinking a little further about this, a better exercise as opposed to curls, using the same equipment, would be Renegade Rows:
http://www.youtube.com/watch?v=tL4Ygzz20gk
If you are also doing sets of pushups there, you can omit the pushup from the renegade row movement, or just do the full renegade row set, integrating the push-ups, and just cut the isolated push-up set!
The renegade row has the advantages of using the biceps in a more practical way (pulling something toward you), utilizing the back muscles, as well as core stabilization.