Anvil or Hammer

Workout 24 episode 3

Posted in Uncategorized by Mike on February 27, 2012

Still haven’t made the time to this one all the way through.
missed logging a few
Three weekends ago 6 mile run
two weekends ago 8 mile run
this past weekend
Kurt’s for
2 minutes on 1 minute off
24K snatch 15/15
Orienteering – probably 4ish miles of varied terrain with lots of hills (lost my fitbit while doing this. Think I’ll just not bother to order another. I got the main idea, I do plenty of steps.)

Gorilla clean 16K 124/124
Scorpion Bridge (table) 21/21
Lunge w/ rotation 10L 60/60
Dbl Snatch 104

tomorrow I’ll probably train at home again, I’ll plan on the last two exercises in this set plus some others or maybe I’ll do someone’s work out of the day or maybe a DVD. Time will tell.

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Weekly Fitbit stats

Posted in Uncategorized by Mike on February 21, 2012

My avg. daily fitbit #fitstats for last week: 13,695 steps and 7.2 miles traveled.

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workout 23 episode 2

Posted in Uncategorized by Mike on February 17, 2012

Gorilla Cleans 16K X 2 102/102
Scorpion Bridge – saved for last
Lunge with rotation 10 K MB 50/50
dbl snatch 16K X 2 102
Spiderman climbers 30/30 – still having issues with my right hand, It seems to flare when my left leg is forward, I suspect that there may be an issue in my hips or shoulders causing this. Maybe just keeping my foot further back will solve
press w/ rotations 16K X 2 56/56
Scorpion bridge – fail
bridge presses – a few

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Workout 23 Episode 1

Posted in Uncategorized by Mike on February 14, 2012

New one from Kurt, a killer
Gorilla Cleans 16K X 2 101/101
Scorpion Bridge – failed
Lunges w/ Rotation 10K 56/56
Dbl Snatch 16KX 2 85 – fatigue hitting hard already
Spiderman climbers – hand started acting up had to stop at 14

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Posted in Uncategorized by Mike on February 8, 2012

only two exercises
dbl clean->burpees 16K X 2 38
Back bridge 14
gymboss battery died and it wouldn’t stop alarming until I replaced it, by then focus was lost and other things were going on. Mark this down as a no.

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Chrome and Fern

Posted in Uncategorized by Mike on February 6, 2012

I felt pretty used up from yesterday’s training but I got into the gym today. Today I am trying to at least keep track of the exercises I did.
I started off with mobility drills and then went my usual route of playing with Cleans and deadlifts. They didn’t test negatively but they weren’t positive either. I decided that the snatches must have taken it out of me and maybe the thing to do was not emphasize the posterior chain. Squats tested well
Squat 135 X 70
TtN 44/44
Inspired by Kurt’s push up video scorpion push up 30/30
Rotational presses 30lbs X 2, I forget the exact count but something in the 40’s

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Workout 23, Episode The Deuce

Posted in Uncategorized by Mike on February 5, 2012

Got in two gym workouts this week but, alas, this is my first Kurt workout in a week. The gym workouts are not recorded (although I’m going to work on that in the future). They, again, adhered to Kurt’s principles of feedback. I can tell you that the second one included some heavy TGU’s and some 305 DL singles for about 20 reps.

Burpee Dbl Clean 16K X 2 42
Back Bridge 14 – these were doing great for me then I hit a wall where I started losing ROM and couldn’t seem to recover it so I called these at that point.
TGU 12K 13/13 – checked ROM every 4/4 and it improved remarkably
Weighted Windmill 16K X 2 15/15 – checked ROM each 2/2. These seem to do me a ton of good but they still freak me out just a little.
Snatches 24 K 15 R -15 off – 15 L – 15 off – set my goal at 8/8 for as many as I could (no idea what that might look like)
8/8 X 8
7/8 X 1
7/7 X 5
Honestly, I gave myself the benefit of the doubt on the last couple 8/8’s as to whether I got the 8th in time. Some of those may not be totally legit. I’m kinda shocked I finished the 7/7’s, just wanted to quit but it almost felt better to be snatching than resting, less painful.

In other news, we keep trying to plan to get into Kurt’s open gym but it’s not come together yet and won’t next weekend either. Unrelated, ordered a fitbit and a fitbit scale today. I had preordered a fitbit before they were a thing but it took so damn long for them to go into production that I withdrew my order.

Workout plan for this week
Monday: Gym
Tuesday: Off, family time
Wednesday: home
Friday: home
Saturday: off

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