Anvil or Hammer


backlog

Posted in Uncategorized by Mike on May 4, 2011

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.

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