Back to Basics

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Re: Back to Basics

Postby (Insert Name Here) » Wed Dec 28, 2011 4:25 pm

WEDNESDAY

11AM:
5 db snatches per arm (40lb)
5 db swings per arm (40lb)
10 burpees
x5 rounds for time
T=8:24

6, 4, 4 shop length farmers walks (finisher)

an unknown amount of pushups
random medicine ball throwing

8PM:
5k easy jog (approx 26:30)
30:00 easy exercise bike

Work was dead in the morning so me and a bud did the magic 50 and farmers walks as well as other random stuff. Im so happy with my time. I need to up the weight. At 8 my girlfriend had her 2nd soccer game of the day so I ran the track while they played.
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"Don't think 'do', be doing..."
"Do what you love"

User avatar
(Insert Name Here)
Posts: 1204
Joined: Tue Mar 04, 2008 10:53 pm
Location: Campbell River, BC

Re: Back to Basics

Postby (Insert Name Here) » Fri Dec 30, 2011 1:36 pm

THURSDAY

4:00 exercise bike (hard tempo, moderate resistance) x 4
1 tabata round on the bike

My knee was sore from the day before so I did the intervals on the bike instead. I forgot to do core.

FRIDAY

4 sets 3 reps per arm 1 arm push press (70lbs, add 5lbs next time)
4 sets 3 reps per arm dumbbell snatch (80lbs...its all I can fit)
3 sets 5 reps per leg weighted one legged squats

5 reps weighted pullups (40lb vest)
15 reps weighted pushups (40lb vest)
x 3
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"Don't think 'do', be doing..."
"Do what you love"

User avatar
(Insert Name Here)
Posts: 1204
Joined: Tue Mar 04, 2008 10:53 pm
Location: Campbell River, BC

Re: Back to Basics

Postby (Insert Name Here) » Sat Dec 31, 2011 11:40 am

SATURDAY

:30 each, 5 circuits, no rest:
Burpees
Jumping Jacks
Dumbbell High Knees (5lbs)
Shadowbox

4 circuits:
5 partial standing rollouts
15 v-ups
10 russian twists per side (25lbs)
15 supermans
chinnies till deep burn
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"Don't think 'do', be doing..."
"Do what you love"

User avatar
(Insert Name Here)
Posts: 1204
Joined: Tue Mar 04, 2008 10:53 pm
Location: Campbell River, BC

Re: Back to Basics

Postby (Insert Name Here) » Mon Jan 02, 2012 5:42 pm

MONDAY

10 rounds of:
5 Pullups
10 Band Slams
15 Burpees
20 Jumping Jacks

Took me 19:40 to do 9 rounds. I stopped and was gonna wuss out but after approx 1:00 of rest I did the last round, so 10 rounds took approx 22:40. Last time I got 8.5 rounds in 20:00 so there is improvement there...and I was hung over until about 3 today so I wasnt 100%. Thank god the holidays are over and I can stop drinking my face off.
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"Don't think 'do', be doing..."
"Do what you love"

User avatar
(Insert Name Here)
Posts: 1204
Joined: Tue Mar 04, 2008 10:53 pm
Location: Campbell River, BC

Re: Back to Basics

Postby (Insert Name Here) » Tue Jan 03, 2012 4:44 pm

TUESDAY

Jogging to warm up (480)
------------------------------
480m Interval
240m jog
x 4
------------------------------
Jogging to cool down (960)

12 standing rollouts

The rollouts where down to about 8-10 inhes from the floor (to my chest). I went to the track with the girlfriend so I did it a bit different so I could jog with her but still get a decent workout in.
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"Don't think 'do', be doing..."
"Do what you love"

User avatar
(Insert Name Here)
Posts: 1204
Joined: Tue Mar 04, 2008 10:53 pm
Location: Campbell River, BC

Re: Back to Basics

Postby (Insert Name Here) » Wed Jan 04, 2012 4:55 pm

WEDNESDAY

5 sets 3 reps per arm Split Hang Snatches (65lbs)

5 reps per arm One Arm Bench (70lbs)
10 Clapping Pushups
x 5

60 sec Wall Sit
10 Squat Jumps
x 5

I had tried a few sets of push jerks but Im unsure on the form, it didnt feel right. Gonna look into it.
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"Don't think 'do', be doing..."
"Do what you love"

User avatar
(Insert Name Here)
Posts: 1204
Joined: Tue Mar 04, 2008 10:53 pm
Location: Campbell River, BC

Re: Back to Basics

Postby (Insert Name Here) » Thu Jan 05, 2012 4:33 pm

THURDAY

30 sec each:
Burpees
Jumping Jacks
Split Jumps
Burpees
Jumping Jacks
Mountain Climbers
x 5 rounds, 30 sec rest

4 circuits of:
5 partial standing rollout
10 russian twists (25lbs)
10 high tension crunches
15 supermans
chinnies for burn
90 secs rest
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"Don't think 'do', be doing..."
"Do what you love"

User avatar
(Insert Name Here)
Posts: 1204
Joined: Tue Mar 04, 2008 10:53 pm
Location: Campbell River, BC

Re: Back to Basics

Postby (Insert Name Here) » Fri Jan 06, 2012 7:13 pm

FRIDAY

"Rest"

2.5 mile run (25:00)
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"Don't think 'do', be doing..."
"Do what you love"

User avatar
(Insert Name Here)
Posts: 1204
Joined: Tue Mar 04, 2008 10:53 pm
Location: Campbell River, BC

Re: Back to Basics

Postby (Insert Name Here) » Sat Jan 07, 2012 7:15 pm

SATURDAY

10:00 of:
2 snatches per arm
6 burpees
-Got 13 rounds (+1 from last time)

10:00 of:
5 "sledge" swings with right hand
5 "sledge" swings with left hand
-Got 21 (+4 from last time)

5:00 of:
20 hooks with 5lb dumbells
10 uppercuts with 5lb dumbells
-Got 9 (+2 from last time)

Once again no rest between density blocks except a short breather before the last one. I wasnt breathing as hard in the 1st block as last time and Id be pretty hard pressed to cram anymore rounds in without working on my strength endurance some more.
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"Don't think 'do', be doing..."
"Do what you love"

User avatar
(Insert Name Here)
Posts: 1204
Joined: Tue Mar 04, 2008 10:53 pm
Location: Campbell River, BC

Re: Back to Basics

Postby (Insert Name Here) » Sun Jan 08, 2012 4:06 pm

SUNDAY

180m sprint
240m jog
x 8 (19:16)
60m sprint
60m jog
x 4 (?:??)

4 circuits of:
5 partial standing rollouts
6 deadlift twists per side
15 supermans
8 standing plate twists per side

My back is just tired as hell from yesterday, in particular my lower and mid traps.
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"Don't think 'do', be doing..."
"Do what you love"


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