December 23 - Conditioning

Been a while since I posted but that doesnt mean I haven't been working out...Just too busy to blog it...

Did this today

100 Jumping Jacks

20 Squat Thrusters

20 Push Ups

20 Sit Ups

20 Burpess

20 K Bell Deadlift Loaded K Bell with 150 lbs simulates Sumo Deadlift

2 Min Break

5 Min Box Steps

Bench 1, 1, 1, 1, 1, 1,

315, 320, 335, 355, 365, 370 on the bench press....370 was a new personal best and I had some left in the tank!

December 17 - Strength Workout

Warmed up on the bike for 10 minutes

5 Turkish Getups on each side with a 35 pound dumbell.

Squats

1x10 @ 135
1x10 @ 225
1X8 @ 315
1X6 @ 335
1x3 @ 365

Before each set I would perform one turkish get up on each side with a 35 pound dumbell.

Calf Press
3X15
Leg Extenstion
3X10
Seated Leg Curl
3X10

Overall intensity (7.5)

December 16 - Conditioning Workout

THE BIG "J"

20 Deadlifts

Box Steps - 2 minutes

20 Swings

Box Steps - 2 minutes

20 Overhead Squats

Box Steps - 2 minutes

20 Horizontal Pull Ups

Box Steps - 2 minutes

20 Burpees

Box Steps - 2 minutes

20 Squat Thrusters

Box Steps - 2 minutes

20 Push Ups

Box Steps - 2 minutes

This was intense (10) at the end. Great workout!

December 15 - Strength Workout

Deadlift

15 @ 135
10 @ 225
4 @ 315
2 @ 315

Horizontal Pullups

3 Sets of 10

Seated Cable Row

15 @ 185
12@ 185
10 @ 200
8 @ 207.5

Barbell Row

8 @ 165
8 @ 165

Hammer Curls

10 X 50 pound dumbells (each arm)
10 X 50 pound dumbells (each arm)
10 X 50 pound dumbells (each arm)

December 14th - Strength Workout

Warm up

5 minutes on the bike

Bench Press

30 Reps @ 135
20 Reps @ 225
1 rep @ 345 Raw
1 rep @355 Raw
1 rep @ 365 Raw
10 reps @ 315
4 reps @325

3 Rounds of the following with a 15 second break between excercises and a 90 second break between each round.

Incline dumbell Press to failure @ 70
Pushups on the knuckles to failure
Dips to failure


Overall Intensity (8)

December 12 Workout - HosStyle

HosStyle Crossfit workout

Interval training

Box Stepping
Pushups
Squat Thrusters
Box Stepping
Planks
Burpees
Box Stepping

30 seconds intervals with some double and triple ups and one grueling quad up! 30 minute total.

Also of interest was my introduction to turskih getups which I thoroughly enjoyed.

December 11 - Rest Day

3 days of strength training and 1 crossfit day has earned me a day off today.


My legs feel like tree stumps today and I want to be ready for HosStyle conditioning tomorrow morning.

I got my gymboss timer in the mail today though so I can better manage my intervals.

December 10th Strength Workout - Legs

10 minute warm up on the bike

Squats

10*135
10*225
6*315
6*335
3*365
3*365

Powercleans

3 sets of 8 @ 135 pounds done with speed and power (45 second rest between sets)

Leg Extensions

4 sets of 12 @ 185

December 9th Conditioning Workout

Squatthrusters/Pushups
10/1
9/2
8/3
7/4
6/5
5/6
4/7
3/8
2/9
1/10

Started with 135 lbs on the barbell and finished with 95.

Deadlifts

1@225, 1@275, 1@295, 1@315, 1@335, 1@355

Balls slams, 25 reps, 3 sets with a 10 pound medicine ball at a fast pace