afternoon delight

start top of ankle
mobility
end middle of top of foot

row 135 lbs 10 min
start toe tops
5 X 9
end floor
I need to make sure I pull to my chest not belly. I also need to make sure I don’t round my back as I near the peak of my pull, rounding my back seems to set of my nerves. I may need to drop the weight or just do sets of 3

lunge with twist 12 lb ball 10 min
start floor
10/10 X 5
end floor

snatch 24K
start floor
25/25 0:00 – 2:30
rest 1 minute
10/10 3:30 – 4:20
rest 1 minute
10/10 4:20 – 6:10
rest 1 minute
5/5 7:20 – 7:34

I thought this was decent given I haven’t touched this bell in a while, simultaneously it gave me a real appreciation for Kurts 100 reps in 4:38.

out of town – get down

I have been out of town since Friday. I did manage to get a workout in on saturday but I don’t have the details of it. Short form was:
Snatches for reps 16K – somewhere just north of 200
Cossacks – played around with weights on this and discovered I can get really deep on thes with a 16 K bell in my hands.
Halos

05/31/2011 5:45 am
Start bottom shin
mobility
end bottom ankel

halo 16K
start mid ankle
minor ROM loss, I’ll come back to this

Cossacks 8 minutes
start top of foot
5/5 BW, 5/5 8K, 5/5 12K, 5/5 16K, 5/5 12K X 2
end toe nails
I was obviously playing with the weight to see what worked. The 16K gets me deep and feels really good but there seemed to be just a tiny bit of push back from my body when I tested afterward. 12K seemed to be the best of both worlds

Halo 16K 8 minutes
start toe nails
10/10 X 6
end floor

TGU 16K
start top of foot
These tested poorly, which they have the last few times and I’m not sure why. I decided to try a partial movement and see what happends. I tried “TGU press” – start from the floor with the punch and go to the point before I drop a leg back.

Cossack 12K X 1 to reset ROM
top of toes

TGU press 16K
toe tips
5/5 X 3
end floor
The press worked well which surprised me. I’ll play around with TGU some more to figure out what is hurting my ROM in there.

I hope to get in to workout this afternoon but realistically, it’s unlikely

basement cont

05/24
start bottom calf
mobility
end toe tips

deadlift 135
start toe tips
90 reps, stopped due to mounting back tension
end toe tips

Around the world 45lb plate
start toe tips
69/69 reps
end floor
NOTE: these around the worlds were performed more like a half assed halo. My arms were not extend but I also wasn’t dropping the weight behind me. This is corrected in future workouts

05/25
meet with Kurt. Got more tips, tricks and exercises, bent a nail with that weird double over vertical.

05/26
start bottoms shin
mobility
end bottom ankle

halo 16K
top of foot
10/10 X9
bottom of top of foot

Cossacks BW
toe tips
10/10 X 5
toe tips
I had forgotten, the reason we stopped doing these initially was the extra back tension it created for me. That same tension crept in but not as bad. I did stop about one set early to avoid it becoming an issue.

TGU 16K
bottom of top of foot
a pretty significant ROM loss so I didn’t do these. I’ll have to figure out why they failed if they keep it up
also, it just occurred to me as I type this that I wasn’t extending the hips as far as I need to, that may have role

Barbel Row 135
toe tips
5 X 10
toe tips

Lunge with Rotation 12 lb medicine ball
floor
10/10 X 5
toe tips.

no-go

got to the basement with 45 minutes to burn. Started out ad lower shin, did mobility and got to the top of my foot (for an am workout that is good). I did a pair of scorpion pushups to test for my first exercise and found my ROM lost two inched. Then I tested bottoms up press and found I had lost two more. I decided to call it and hope for better this afternoon. I meet with Kurt on Wednesday. I need to mention this to him. I suspect that since pressing movements weren’t working I should have looked into pulls, maybe snatches.

jog and pull and push

05/21/2009
jog 1.9 miles

05/22/2011
start bottom of shin
mobility
end top of top of foot

deadlift 185 (10 min)
start middle of top of foot
12 sets of 5 reps
end toe tips

barbell squat 135 (10 min)
start toe tips
reps 5 sets of 10
end toe tips

decided I had gone beyond where I should have stopped, back tension flared in a major way. It was gone in ten minutes or so. I’m pretty certain it is directly related to overstretching my back while sitting on the floor to play a board game a couple days ago. It was a decent workout for a lazy day, I’ll hit the other lifts in the morning.

keeping it at home

The working out at home thing has it’s share of benefits and challenges. I love my home gym setup, it’s great. Working out in the morning is not my taste which means I need to invest more willpower in trying to make myself do it. Working out in the evening is great but work often keeps me late and makes difficult.

Just realized I forgot to write down dates. I’m going to estimate dates:
05/16 5:00 pm
Start mid ankle
Mobility drills
End top of feet

Deadlift 155 8 mins (didn’t get the number – guess I did a terrible job of record keeping

05/19 5:30 am
start bottom of shin
mobility drills
end ankle

Goblet squat 16K
50 reps
End bottom of ankle

Scorpion pushup
start bottom of ankle
reps 5/5 X 2, 3/3 X 2, 2/2 X 4 (24/24)

BU Press
start top of foot
rep 5/5 X 6
end top of foot

05/20 5pm (I’m certain on this date)
start top of ankle
mobility drills
end bottom of top of foot
deadlift 185 lbs X 50
start top of toes
end top of toe nail

goblet squat 16K X 50
start toe tips
end toe tips

scorpion push – towel pullup
2/2 – 1 X 5, 2/2 – 0 X 6 (22/22 scorpion push ups and 5 towel pull up singles)
start floor
end toe tips

Deadlifts then tennis? Yes, please.

5pm

ROM: mid ankle
mobility drills
ROM: lower Ankle

Deadlift
Barbell – 155lbs
10 minutes – 50 reps

Tennis 30 minutes
Forehand was unusually awesome, backhand, not so much. I didn’t feel draggy which I had thought a very real possibility.

first morning

I have some back logs but I’ve been letting that stop me from updating current workouts. So I’m just going to start doing current workouts and I’ll get to the others some time.

I made a change, I’m not doing noon workouts at work anymore there were just too many competing priorities. My objective right now is 4 ams of 20-30 mins each and 3-4 pms of 20 mins each with some tennis and the occasional weekend worked in.

5/17 5:45
Start point: top of ankle
mobility drills
end point: bottom of ankle

goblet squat
start: top of ankle
16K goblet squat 10 X 7
end: mid ankle

scorpion pushup
start: mid ankle
scorpion push up 5/5 X2, 2/2, 1/1 X 10
end: bottom of ankle

Bottoms up press
start: bottom of ankle
bottoms up press 16K kettlebell 5/5 X 5
end: mid ankle
I did a second round of the shoulder mobility drills during the breaks on the exercise.

backlog

04/20/2011

Pretest: middle of ankle
Mobility Drills
Posttest: middle of top of foot

Depth Squat
Pretest: toe tips
Time: 8 minutes
Weight: 35lbs
Reps: 20
Posttest: First knuckle to the floor
Notes
This was the first time doing these. It’s a form of goblet squat where, when I reach the deepest point I sue my elbows to push my thighs out, trying to improve ROM. It’s been so successful that I later incorporated it into my general mobility drills.

Suitcase Deadlift
Pretest: toe tips
Time: 8 minutes
Weight: 60 X 2
Reps: 48
Posttest: Floor
Notes:
I used 45 lb plates on either side as cheaters to pick the bells up off the floor a bit. If I set them all the way on the floor my form goes to pieces

Presses with open rotation
Pretest: floor
Time: 8 minutes
Weight: 35 X 2
Reps: 80
Posttest: floor
Notes

Plate Rotations
Pretest: floor
Time: 8 minutes
Weight: 45
Reps: 45
Posttest: floor
Notes

Turkish Getup
Pretest: none
Time: 8 minutes
Weight: 35
Reps: 13
Posttest: floor
Notes:
This was my first attempt based on corrected form from Kurt. I’m still working on my form but I think it’s getting better

04/21/2011

Pretest: top of ankle
Mobility Drills
Posttest: top of top of foot

Depth Squat
Pretest: bottom of top of foot
Time: 8 minutes
Weight: 35lbs
Reps: 20 goblet style, 12 based on 12″ box squat
Posttest: toe tips
Notes

Suitcase Deadlift
Pretest: toe tips
Time: 8 minutes
Weight: 60 X 2
Reps: 45
Posttest: toe tips
Notes: use 45lbs plates as cheaters to keep the dumbells off the floor

Presses with open rotation
Pretest: bottom of toe but not quite floor
Time: 8 minutes
Weight: 35
Reps: 45
Posttest: toe tips
Notes

Plate Rotations
Pretest: toe tips
Time: 8 minutes
Weight: 45
Reps: 46.5
Posttest: toe tips
Notes

Turkish Getup – didn’t do

04/22/2011

Pretest: top of ankle
Mobility Drills
Posttest: toe tips

Thread the Needle -> TGU
Pretest: toe grasp
Time: 8 minutes
Weight: BW for TtN, 35lbs for TGU
Reps: 10 TtN, 4 TGU, 10 TtN, 4 TGU, 4TtN
Posttest: toe tips
Notes

Cossacks
Pretest: floor
Time: 8 minutes
Weight: bw
Reps: 45
Posttest: toe tips
Notes: I’m going to the ball of my foot for these, it seems to be working better than trying to go flatfooted which causes me back tension

Towel Swings
Pretest: floor
Time: 8 minutes
Weight: 35
Reps: 120
Posttest:floor
Notes: even pace, trying to prepare myself for the snatches for volume I know I have coming

Snatch (for volume)
Pretest: floor
Time: 8 minutes
Weight: 35
Reps: 146
Posttest:toe tips
Notes: going with low weight based on what I think Kurt had said.

Lunge with a press
Pretest: floor
Time: 8 minutes
Weight: 35
Reps: 75
Posttest: toe tips
Notes

04/24/2011

Pretest: bottom of ankle
Mobility Drills
Posttest: top of foot

Thread the Needle -> TGU
Pretest: top of foot
Time: 8 minutes
Weight: BW/16K
Reps: 10,4,10,4
Posttest: bottom of top of foot
Notes

Cossacks
Pretest: top of toes
Time: 8 minutes
Weight: bw
Reps: 5/5 X 6
Posttest: bottom of top of foot
Notes

Towel Swings
Pretest: bottom of top of foot
Time: 8 minutes
Weight: 16K
Reps: 160
Posttest: top of top of toes
Notes

Snatch (for volume)
Pretest: none
Time: 8 minutes
Weight: 16K
Reps: 25/25 X 2, 25/15/5,5 (total 150)
Posttest: toe nails
Notes: left grip failing

Lunge with a press
Pretest: none
Time: 8 minutes
Weight: 16K
Reps: 5/5 X 6 + 5/1
Posttest: toe nails
Notes

04/25/2011

Pretest: top of ankle
Mobility Drills
Posttest: bottom of top of foot

Thread the Needle -> TGU
Pretest: bottom of top of foot
Time: 8 minutes
Weight: bw/35
Reps: 5/5,2/2,5/5,2/2,5/5
Posttest: to of top of toes
Notes

Cossacks
Pretest: toe tips
Time: 8 minutes
Weight: bw
Reps: 52/51
Posttest: bottom of top of foot
Notes

Towel Swings
Pretest: toe tips
Time: 8 minutes
Weight: 35lbs
Reps: 70/70
Posttest: top of toes
Notes

Snatch (for volume)
Pretest: toe tips
Time: 8 minutes
Weight: 35
Reps: 25/25, 25/25, 25/15,5,5,5/5 (160)
Posttest: floor
Notes

Lunge with a press
Pretest: floor
Time: 8 minutes
Weight: 35
Reps: 5/5X5
Posttest:toe tips
Notes

I was out of town on April 27th through May 2nd. I’ve got a training log for yesterday that I’ll dig out an post later, I had bad ROM but everything else was in line with the above workouts.