Anvil or Hammer


Workout 13 Episode 3

Posted in Uncategorized by Mike on August 22, 2011

I’ll bet this is the last one for a week or two. We take possession of the house on Wednesday and it’ll be all moving for a while from there.

Start mid shin
mobility
end bottom shin

Mountain Jumps 10:00
Start bottom shin
Reps 90
End top ankle

Kettlebell Thrusters 16K 10:00
Start mid ankle
Reps 76
End mid ankle

Deadlift 185 10:00
Start mid ankle
Reps 82
End mid ankle

Butterflies 10:00
start mid ankle
reps 178
end mid ankle

Kettlebell double high pull 16K 10:00
Start low calf – calling it
Reps
End

Butterflies 10:00
start
reps
end

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workout 13 episode 2

Posted in Uncategorized by Mike on August 19, 2011

my last workout was Tuesday with Kurt. We did three exercises for 6 minutes each, two of them are in this program, they smoked me. One thing I learned about was determining volume. Based on this my volume has been too low. I’m gonna try to go higher and see what I can do. I expect to be sore for days.

Start lower shin
Mobility
End lower shin

Mountain Jumps 10:00
Start low shin
Reps 100
End top ankle

Kettlebell Thrusters 16K X 2 10:00
Start mid ankle
Reps 65
End middle of top of foot

Deadlift 185 10:00
Start middle of top of foot
Reps 70
End bottom of top of foot

Double Kettlebell High Pull 16K 10:00
Start bottom of to of foot
Reps 110
End middle of top of foot

Hanging Leg Rais 10:00
Start bottom of top of foot
Reps
Endtop of top of toes

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Workout 13 Episode 1

Posted in Uncategorized by Mike on August 15, 2011

Thursday of last week – 45 minutes of tennis
Friday off
Saturday run 4 miles
Sunday tennis 45 minutes

Start mid shin
Mobility
End lower shin

Mountain Jumps 10:00
Start bottom shin
Reps 10/10 X 8
End bottom shin

Kettlebell Thrusters 16K 10:00
Start bottom shin
Reps 10 X 7 sets
End bottom shin

Deadlift 225lb 10:00
Start bottom shin
Reps 10 X 7 sets (1:15 set next time, did 1:30 tis time)
End bottom shin

Double Kettlebell High Pull 16K 10:00
Start bottom shin
Reps 10 X 10 sets (go to twelve rep sets next)
End bottom shin

Ab Scissors 10:00
Start rom loss – think I’m fried, calling it.
Reps
End

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workout 12 episode 4

Posted in Uncategorized by Mike on August 10, 2011

slow working through these. workout disrupting insanity continues

Monday 90 minutes of tennis
Tuesday 40 minutes of tennis
Running heavy after a weekend w/ family in town, gotta get back on rythm but this month is gonna be a total mess.

start mid shin
mobility
end low shin

dbl snatch 16K 10:00
start low shin
reps 11 x 10 sets
end low shin

V up 10:00
start low shin
reps 6 X 10 sets
end low shin

windmill 16K 10:00
start low ankle
reps 10/10 X 6
end top ankle

TGU 24K 10:00
start interrupted, no chance to test
reps 1/1 x 9
end top ankle

Split switch lunge 10:00
start top ankle
reps 6/6 X 10
end bottom shin – over fried the quads a bit

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Craziest week on record

Posted in Uncategorized by Mike on August 7, 2011

I missed an entire week’s workouts. I tried to get to one on Wednesday or Thursday but even that didn’t happen. That said, I really wouldn’t change a thing. This week I had two job interviews at Target and blew off one at health partners. Also we put in a bid on a house that was accepted. The insanity of running around constantly was enough to keep me out of the gym. This weekend I had hoped to return but an impromptu visit by my sister and her boyfriend kept me out plus we went out to eat several times.
Tonight I don’t have enough time left for a full workout, that’s ok. I’m just interested in getting moving again. I’m going to do some light work and make the body work a little better this eve. I may have trouble getting in tomorrow as I have a friend and coworker I need to catch up on the events of last week but I’m going to do my best to return to my workouts and playing tennis this week.

Start lower shin
mobility
end bottom ankle

pullup x 2

kettlebell squats and cossacks
lower shin

kettlebell rows
assisted pistols
pullup x 2

lower shin

It’s not much but I feel better having moved and it’s after 9 now.
Look for a something tomorrow, not sure what but something more and a real workout or tennis on Tues.

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