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31-Aug-06, 10:39 PM
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#196
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Registered User
Join Date: Apr 2006
Posts: 1,341
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Tim, the 3rd and 4th KTE did suck, thank you. Had to suck it up to keep the pace on the last run.
8/31
Karate workout
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01-Sep-06, 08:01 PM
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#197
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Registered User
Join Date: Apr 2006
Posts: 1,341
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9/1
Biked to gym
Short warmup
Five rounds for time of:
45 pound Thruster, 30 reps: 30 / 20-10 / 15-15 x 3
30 "L" Pull-ups: all sets broken 30/20/21/22/21
Time 24:17
Thrusters-1:30-1:44-2:18-2:01-1:59
Pullups---2:45-3:01-3:00-3:01-2:55
Not much L in the pullups, and for that matter not much of a seated position!
So knees slightly pulled up to keep tension on stomach. Wanted to keep the tempo up so after the first round I limited myself to 3 min. per round on the pullups. Right after, to adjust for poor L pullups did:
50 hanging straight leg lifts: 10x5 with 10 sec between sets
20 situps: 10x2
Not real happy with my pullups of late, endurance that is.
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02-Sep-06, 03:21 PM
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#198
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Registered User
Join Date: Apr 2006
Posts: 1,341
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9/2
Karate workout,then over to the Hill for 8-30 sec. hill runs with Pierini and Tom(Instructor from our dojo).
Hurting much more this week than last. I like this workout. Next weeks goal is to push a little harder at the end of each run.
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02-Sep-06, 04:35 PM
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#199
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 5,955
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We gotta quit meeting like this on Saturday morning for these hard workouts. We'll get too fit and be like "pit bulls on speed".Nice workout. Enjoy your weekend.Osu!
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04-Sep-06, 02:15 AM
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#200
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Registered User
Join Date: Apr 2006
Posts: 1,341
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9/3
Biked to gym
Brisk 1/2 mile walk on treadmill to loosen up very tight right hamstring.
Short CFWU
Complete three rounds for time of:
95 pound Power snatch, 21 reps: 2:32-3:56-3:38
Run 1/4 mile: at 1% on TM at 7.6-8.1-8.1
Time 17:55
1 mile run at 6.7 and 1/4 mile cool down walk at 4.0
Hamstring is still tight but did not hinder the runs other than be annoying.
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04-Sep-06, 04:00 PM
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#201
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Registered User
Join Date: Apr 2006
Posts: 1,341
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9/4
1/2 mile walk on TM at 2.5% incline at 4.0
CFWU x 2 -dips,pushups
"Diane"
21-15-9 reps of:
225 pound Deadlift: 12-9 / 8-5-2 / 9
Handstand push-ups: sub 95 pound press: 15-6 / 7-5-3 / 3-3-3
Time 8:06 (2:48-3:19-1:59)
All DL's from the floor
Finished with a 2.8 mile walk with my Wife and dog.
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05-Sep-06, 01:39 PM
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#202
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 37
Posts: 2,880
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Nice job. Are you planning to try the HSPU's soon? I'm finding it very challenging, but it will be worth it, I'm sure.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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06-Sep-06, 08:52 PM
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#203
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Registered User
Join Date: Apr 2006
Posts: 1,341
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Thanks Tim, still having a little shoulder issue,but is much better. Hey, my rings showed up! Have not used yet but will soon.
9/5
Complete day of rest
9/6
CFWU x 2 -dips,pushups
Back Squat 1-1-1-1-1-1-1-1-1-1 reps
225x2-275x2-295x2-315x2-335x2-355x2
All squats flatfooted (usually have 5 lbs. plates under heels) and to 17 inch box. Flexibility getting much better.
Four rds. for time of:
1/2 mile run: all at 1% @ 7.0
20 back extensions
20 situps
Time 26:02 |
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07-Sep-06, 11:04 PM
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#204
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Registered User
Join Date: Apr 2006
Posts: 1,341
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8/7
5k run and not happy about it. Hot and ran the rolling hill route.
Time 28:11
Still no clue on pacing myself (8:07-9:11-10:14 for 3 miles)
Then straight to Karate: exercises and kata
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08-Sep-06, 09:20 AM
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#205
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 5,955
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Hills keep us honest. Speaking of hills, are we on for this Saturday?
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08-Sep-06, 07:23 PM
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#206
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Registered User
Join Date: Apr 2006
Posts: 1,341
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Biked to gym
CFWU x 2 -pullups/dips/pushups
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups : unbroken
10 Push-ups : broken after rd 3, shoulder still weak
15 Squats : unbroken
14 rds in 19:51
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08-Sep-06, 07:31 PM
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#207
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Registered User
Join Date: Apr 2006
Posts: 1,341
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Pierini, tomorrow is a rest day for me. I have a early a.m. appointment on Sat. but will try to make Karate after, and make a game time decision on the run.
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08-Sep-06, 09:46 PM
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#208
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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hey JDR,great job on cindy! is that a PR for you? cindy is an ass kicker.
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08-Sep-06, 11:25 PM
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#209
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,201
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also what is up with your shoulder? i re-read your journal and maybe i am missing something. did you hurt it recently?
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09-Sep-06, 04:04 PM
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#210
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Registered User
Join Date: Apr 2006
Posts: 1,341
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Gymgirl, missed my PR by 5 pullups + 5 pushups, happy with the effort thou.
The left shoulder is more of a ding than an injury. I did it doing dips, so no dips for a while till it feels better. Pushups irritate it,so I'm not doing them in my warmup right now, but not enough to sub for it for Cindy. All other exercises seem not to bother it so far. |
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