Anvil or Hammer


Workout 12 episode 3

Posted in Uncategorized by Mike on July 30, 2011

This workout is awesome but takes its toll on me and I had to take a day away from it. Time to get back to work.
Thursday and Friday eve we played tennis for 60 mins each.
I’ve been working up a goal sheet to replace the X-list the recognizes my current intentions.

All exercises for 10:00 unless otherwise stated

Start bottom shin
Mobility
End botto m shin (almost ankle)

DBL Snatches 16K
Start bottom shin
Reps 11 X 10 sets
End top ankle

V-Up
Start top ankle
Reps 1 x 6, 5 X 4
End top ankle

Windmill 16K
Start top ankle
Reps 5/5 X 11
End mid ankle

TGU 16K
Start mid ankle
Reps 1/1 x 13
End top of top of foot

Lunge Split Switch
Start middle of top of foot
Reps 6/6 X 10
End top of top of foot

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no am today

Posted in Uncategorized by Mike on July 27, 2011

I planned to take this am off. My shoulders and upper body are feeling this new workout.

Start low shin
Mobility
End top ankle

Pull up 1

Double Snatches 16K 10:00
Start mid ankle
Reps10 x 10
End mid ankle

Pull up 0

V Ups 10:00
Start mid ankle
Reps 10 X 5, 10 X 4butterfies and cruches
End bottom ankle

Pull up 1

Windmill 16K 10:00
Start bottom ankle
Reps 5/5 X 11
End top of top of foot

Pull up 0

TGU 16K 10:00
Start middle of top of foot
Reps 1/1 x 11
End bottom of top of foot

Pull up 1

Lunge Split Switch 10:00
Start bottom of top of foot (fabric)
Reps 6/6 X 10
End bottom of top of foot (not quite fabric

Pull up 1

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Workout 12, episode 1

Posted in Uncategorized by Mike on July 26, 2011

First time on this workout. It looks realtively light but it is going to kick my butt.
I’ve doing scorpion crawls the last two AMs and my traps are feeling it. I’ve got a blister on the heel of my left hand too. Tomorrow AM I plan to do mobility but no exercises.

Start bottom shin
Mobility
End top ankle

Pullup X 2

Double snatch 16K 10:00
Start bottom ankle
Reps 10 x 10
End mid ankle

Pull up X 1

V Ups 10:00
Start
Reps 10 X 5 sets, hello dolly X 10 + crunch X 10 X 3
End mid ankle

Pull up X 1

Windmill 16K 10:00
Start bottom ankle
Reps 5/5 X 10
End middle of top of foot

Pull up X 0

TGU 16K 10:00
Start bottom of top of foot (shoe fabric) – PR
Reps 1/1 X 10
End bottom of top of foot (shoe fabric)

Pull Up X 0

Lunge Split Switch 10:00
Start top of to of toes – PR
Reps 5/5 X 10
End bottom of top of foot

Pull ups X 0

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Tennis Court Experiment

Posted in Uncategorized by Mike on July 26, 2011

45 minutes of tennis in the heat last eve.

This AM I jogged to the park and tried to do my mobility drills and scorpion crawls in the grass. I had not counted on the grass being soaking wet. I also missed having my 16K bell for the warm ups. I jogged on over to the tennis courts and did my scorpion crawls there

Scorpion Crawl 10/10 X 9 in 10:00
My traps will hate me tomorrow.

Tomorrow I will do mobility but I’m taking a day off from crawls.

Tonight should be lifting
bodyweight this am was 241.0

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beach experiment

Posted in Uncategorized by Mike on July 25, 2011

First, no tennis last eve but we did walk 3-3.5 miles with the dog. A little low impact is probably a good idea.

This morning I tried and experiment of going to the beach for my mobility and to practice the Scorpion Crawl that kurt taught me. I came home after the one exercise just to wash off. I’m going to try it in the grass tomorrow, see if I feel less dirty.

start mid shin
mobility
end bottom shin

start bottom shin
reps 15/15 X 3, 10/10 X 4
end top ankle

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Light weight Sunday

Posted in Uncategorized by Mike on July 24, 2011

Hit the courts for 60 minutes last night, after the workout.

Today we did some driving around that netted me my first ice cream in a long time. It was good but a bit much for me in volume.

Got home and ran 2 miles in 20 minutes. We’re looking at some tennis tonight too.

My goal for the week is to do mobility each morning, even if I do nothing else workout-wise and do something each evening. I’m hoping to train thrice and play tennis twice although a run may get in there too.

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Hot Saturday

Posted in Uncategorized by Mike on July 23, 2011

Had a great session with Kurt yesterday. Time to dial up some weight loss. I rang in at 247 on his scale yesterday, 246.0 on my scale this morning. He’s asked me to keep a food log for a few days so I’ll post that here as well.

Need to return to 2 minute breaks but going to also take sets a little easier gotta avoid tension throughout the workout.

Start bottom shin
Mobility
End mid ankle

Snatch 16K High reps, pull weight down 10:00
Start mid ankle
Reps 20/20 X 3, 10/10 X 4
End bottom ankle

TGU 16K 10:00
Start top of top of foot
Reps 1/1 X 12
End middle of top of foot

Deadlift 225lb 10:00
Start middle of top of foot
Reps 2 X 23
End bottom of top of foot

Clean and press w/ open rotation 16K
Start
Reps
End
passed on these cause I had a blood blister from a couple weeks ago that came open. No pain and no mess but the cleans threatened to tear it so I thought I’d try to clean it up first.

BW Squat 10:00
Start top of top of toes
Reps 10 X 10
End top of top of toes

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Heat may end

Posted in Uncategorized by Mike on July 20, 2011

been crazy hot of late, supposed to end soon. Skipped AM workout because that’s the only time I can walk the dog in this heat.
legs still sore from monday’s run

Start mid shin
mobility
end low shin

Deadlift 225 10:00
start top ankle
reps 5 X 12
end mid ankle

clean and press open rotation 16K 10:00
start mid ankle
reps 10/10 X 6, 5/5 X 1
end top of ankle
Definite ROM loss here, think I pushed for reps too much. Gonna call it here.

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New kettelbells

Posted in Uncategorized by Mike on July 19, 2011

Yesterday my new 16Ks arrived. I’ve never owned a matched pair of bells before. I’m excited to use them. In that vein I’m going to to not do the prescribed workout today but some thrusters instead. Plus I’ve got a wicked blood blister on my left hand that I’m not quite ready to open with a ton of snatches.

My quads are a little sore from the jog yesterday so we’ll see how they hold up

Start mid shin
mobility
end lower shin

Thrusters 16K X 2 10:00
start lower shin
reps 10 X 6
end lower shin
My blog tells me that volume-wise, this is identical to the volume when I did unilateral thrusters recently. I gotta say I feel more beat up than I remember from then. compared to other bilateral thrusters I have to go back to 3/29 when I did then with 35lb dbs for 25 reps.

TGU 16K 10:00
start top ankle ( I was super close after the thrusters)
reps 1/1 X 11
end top of ankle
pretty sure the reps are right. I couldn’t keep count but the timing was that it took me just under a minute per pair and I sped it up a hair at the end by truncating the hip extensions just to hit 11 sets. I think I may bump this to 24K as I don’t see a lot of benefit in trying to sped it up. I feel like the less dense (can’t think of an antonym to dense right now) kettlebell is easier, even for a fairly static motion like this. It seems like little wobbles are less catastrophic to form, which makes sense

Called it there on time. I need to start compressing my time a bit. I think I’m giving myself too much rest between sets and it’s making the workouts too long.

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birfday

Posted in Uncategorized by Mike on July 18, 2011

Took Saturday off to hang out with the family. Took Sunday off too. The family was only here for half the day but then I took a few ours to recover and then it was evening so I took the rest of the day to do nothing, something I don’t often do.
Today I jogged 2 miles, it took about 20 minutes. I’ve had a hankering for a jog lately, I think it’s the nice weather that is causing it.
Tomorrow I’ll lift. I have a blood blister on my left hand to work around.
Sometime between today and Wednesday my new, matched, pro, 16K kettlebells should arrive.

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