Anvil or Hammer


hottest day in 23 years?

Posted in Uncategorized by Mike on June 7, 2011

New workout today. It looks intense and exciting.

Start bottom shin
mobility
End floor

Windmills 12K 10 min
start toe tips
reps 5/5 X 6, 1/1, 62
end floor

Deadlift 275lbs 10 min
start floor
reps 3 X 12, 2 x 2 = 40
end floor

Snatch 24K 10 min (seriously thought about not following with this but I’m gonna test it and see how it lands)
Start floor (guess I’m doing it)
reps 10/10 X 5 , 5/5 = 110
End floor
allow me to be the first to say that I played this one a little conservatively. I had no idea how it would go. Got my heart going, sitting to type this caused my head to throb, standing releived it Have to raise the keyboard so I can stand and do this. HR mon only says mid 130s.

Press rotation 24K 10 min
start floor
reps 5/5 X 1, oops wrong way, 5/5 X 7 =70
end floor

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roll outta bed

Posted in Uncategorized by Mike on June 7, 2011

5:45

took it very easy this morning. It seemed like too much of any one movement was a recipe for ROM loss. Did Halos for about 6 minutes until I lost a couple inches. I went on to do cossacks which were initially very successful but started to hurt the ROM eventually. I think it’s good that tomorrow I was planning on taking at east the morning and possibly morning and evening off.

start bottom shin
mobility
end toe tips

halo 16k
start floor
reps 10/10 X 5
end top of foot
losing ROM so I stopped early

cossack 12K 10 min
start top of foot
reps 5/5 X 4
end

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Hot dog

Posted in Uncategorized by Mike on June 6, 2011

90 degrees today, makes me grateful for a a cool basement to train in.

begin bottom shin
mobility
end middle of top of foot

Lunge with a twist 12 lb ball 10 min
start bottom of top of foot
reps 10/10 X 7, 10/9 =139
end bottom of top of foot

Bottoms up press 16 k 10 min
start floor
reps 5/5 X 11, 2/3 = 115
end floor

having trouble picking a third exercie. My left shoulder is feeling a little funky
deadlift 225 10 min
start floor
reps 5 X 9, 1 = 46
end easy floor

done, going to eat meat

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Two days off

Posted in Uncategorized by Mike on June 5, 2011

start mid ankle
mobility
end bottom ankle
For next session with Kurt, we should do the entire mobility warmup with an eye to how each movement is contributing. I think a few are not as effective as they first were and maybe he has some ideas to improve.

halo 16K 10 min
Start bottom of top of foot
Rep 10/10 x 8, 5/5 = 170
End bottom of top of feet/ top of top of toes (knuckle)

cossack 12K 10 min
Start floor
reps 5/5 X 8
end floor
huge focus on depth with these, I was getting my knee to about my tricep. I was also trying to keep my head up more than I traditionally have.

TGU 16K 10 min
Start floor
reps 1/1 X 11
End floor
Focused on technique (hip drive, sit back before standing). I felt I pushed myself. My reps got faster as I went along, took no breaks to stand or test during set

Bent over rows 16K unilateral 10 min
start floor
reps 10/10 X 5
end floor
called it early. Physical exhaustion seemed to be calling out. I was getting that felling that I just didn’t want to do anymore and with a simple, light exercise like this, when I’m going for looseness makes that seem important.

Bending – bent a couple hot dipped timber ties over the last few days. I was unable to scrounge leather so I’ve just been using a hand towel as wrapping, makes finishing unbelievably hard. I’ve got two very sold bends 4 so-so bend and a weak one.

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Happy Hour

Posted in Uncategorized by Mike on June 2, 2011

No gym last night, there was a work function. This morning I was tired that after walking the dog I fell asleep on the couch for an hour, kinda sad

06/02/2011 5pm
trying to dial up some music and failing

start bottom of ankle
mobility
end floor

rows 16k kettlebell
start floor
reps 10/10 X 7
asymmetrical rows – 16 k in one hand, 12 k in the other
10 switch 10
end floor

Lunge with a twist 12 lb ball
start floor
reps 10/10 X 5
end toe tips
quit about one set early, I was starting to lose ROM and the quads were getting tight.

mobility again
floor

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Happy June

Posted in Uncategorized by Mike on June 1, 2011

5:30 am
feeling like taking it easy today but I have an after work function so I need to get something in this morning
start bottom of shin
mobility
end top of foot

halos 18K 8 min
top of foot
10/10 X 6
top of foot

tgu 16 k 8 min
top of foot
1/1 X 4
top of foot
these are a lot more aerobic when I’m pushing through with my chest and hips. The movement feels cleaner but I’m working more

That was it for this morning. I did a few Cossacks to loosen up and a few pull ups but that’s it.

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