Anvil or Hammer


weekend update

Posted in Uncategorized by Mike on April 3, 2011

03/27
12:00

Starting Test Point: bottom of shin
mobility drills
Post Test Point: mid ankle

Snatch w/ open rotations:
Pretest: middle of the top of the foot
Weight: 16K
Time: 8 minutes
Unilateral: Y
Reps: 150
Posttest:bottom of top of foot
Notes:

Deadlifts
Pretest:Top of top of toes
Weight: 135
Time: 8 minutes
Unilateral: N
Reps: 75
Posttest: bottom of top of foot
Notes:

2″ Dumbbell Rows
Pretest: top of top of toes
Weight: 30lbs
Time: 8 minutes
Unilateral: Y
Reps: 180
Posttest: Middle of top of toe
Notes:
I’ve noticed on these that I have to watch the right hammie as I’m working the left side. I realize this is in keeping with the theory that the body forms an X

Lunges
Pretest:
Weight:
Time: 8 minutes
Unilateral:
Reps
Posttest:
Notes:
I was short on time so I chose not to perform this exercise

Sitouts
Pretest: toe tips
Weight: Bodyweight
Time: 8 minutes
Unilateral: Y
Reps: 70
Posttest: Not written down, must have forgotten
Notes:

03/28
11:00
Bodyweight 252.25
Starting Test Point: bottom of shins
mobility drills
Post Test Point: mid ankle

Snatch w/ open rotations
Pretest: bottom of ankle
Weight: 35lbs
Time: 8 minutes
Unilateral: Y
Reps: 140
Posttest: bottom of ankle
Notes:

Deadlifts
Pretest: top of top of foot
Weight: 60lbs
Time: 8 minutes
Unilateral: Y
Reps: 100
Posttest: middle of top of foot
Notes: Trying to monitor tension that is probably carried over from previous workout

Towel Rows
Pretest: middle of top of foot
Weight: 60lbs
Time: 8 minutes
Unilateral: Y
Reps: 85
Posttest: middle of top of foot
Notes:

Lunges
Pretest: bottom of top of foot
Weight: Bodyweight
Time: 8 minutes
Unilateral: Y
Reps: 160
Posttest: bottom of top of foot
Notes:

Sitouts
Pretest: top of top of toes
Weight: Bodyweight
Time: 8 minutes
Unilateral: Y
Reps: 70
Posttest: toe nails
Notes:

03/29
11:30
Bodywieght 248.5
Starting Test Point: to of ankle
mobility drills
Post Test Point: bottom of ankle

Snatch
Pretest: top of top of foot
Weight: 35lbs
Time: 8 minutes
Unilateral: Y
Reps: 187
Posttest: middle of top of foot
Notes:
It’s quite likely I was too aggressive on the reps on this one. I’ll have to watch that.

Towel Deadlifts
Pretest: top of toes
Weight: 35lbs
Time: 8 minutes
Unilateral: Y
Reps: 103
Posttest: middle of top of foot
Notes:Very light, probably too light. I think the loss of ROM was due to stacking snatch and DL. I was noticing how terrible my ankle ROM is during the movement too.

Thrusters
Pretest: bottom of top of foot
Weight: 35lbs X 2
Time: 8 minutes
Unilateral: N
Reps: 25
Posttest: top of toes
Notes:
This exercise obviously did good things for my ROM. It’s very tough but I see it being a a great exercise for me. We should touch base to ensure we’re talking about the same exercise and to discuss how to do them at home, where I don’t have matched dumbbells or kettlebells. I’m assuming a barbell would work but I’d like to confirm.

Burpee Clean
Pretest: top of toe nails
Weight: 35 lbs
Time: 8 minutes
Unilateral: Y
Reps: 40
Posttest: toe tips
Notes:
I hit against a metabolich threshold early one (start to feel it in my stomach). This will be a good exercise for improving my aerobic skills while obeying the rules of biofeedback

Presses
Pretest: top of toe nails
Weight:
Time: 8 minutes
Unilateral:
Reps
Posttest:
Notes:
This tested poorly plus my pressing muscles were shot so I passed

03/30
11:00
Bodywieght 249
Starting Test Point: top of ankle
mobility drills
Post Test Point: bottom of ankle

Snatch
Pretest: bottom of ankle
Weight: 35lbs
Time: 8 minutes
Unilateral: Y
Reps: 140
Posttest: top of top of foot
Notes:
I forgot to start my Gymboss on this one so I just called it at 140.

Towel Deadlifts
Pretest: middle of top of foot
Weight: 35lbs
Time: 8 minutes
Unilateral: Y
Reps: 120
Posttest: bottom of top of foot
Notes:
Forgot my gym towel so it was a full-sized beach towel

Thrusters
Pretest: bottom of top of foot
Weight: 35X 2
Time: 8 minutes
Unilateral:N
Reps: 44
Posttest: top of top of toes
Notes:

Burpee Clean
Pretest:
Weight:
Time: 8 minutes
Unilateral:
Reps
Posttest:
Notes: Ran out of time before I was able to start these

Presses
Pretest:
Weight:
Time: 8 minutes
Unilateral:
Reps
Posttest:
Notes: Ran out of time before I started these

03/31 – no workout
04/01 – no workout
04/02 – 30 minutes of tennis

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One Response to 'weekend update'

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  1. speedstudio said,

    Hi Mike, Welcome back!


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