Saturday, October 23, 2010

10/22/10 Workout

Workout 
Row 
Then: 
3x20 Squat 
2x10 Jump Squat 
Knee Jump progression to 95# 
Then: 
Round One: 
10x Hang Squat Clean @ 50% + 
2 minutes Row @ >550-600m pace + 
10x Jerk @ same weight as HSC 
Then: 
1 minute Rest 
Then: 
Round Two: 
5x Front Squat Push Press @ 135# (hold bar overhead 5 sec after each rep) + 
Row/Ski 2 minutes (40 sec @ 2:00/500m pace, 20 sec SPRINT) + 
10x FSPP @ 2x40-50# DBs (hold DBs overhead 5 sec after each rep) 
Then:
3x2 squats working toward 1RM






My stats: Knee Jump to 95#, HSC/jerk 111# Squat 275#




Enjoy, hopefully some of you will be inspired to give some of these exercises a try. 




Remember its about pushing yourself past your preconceived limits 


and as always


 Technique > Weight

Wednesday, October 20, 2010

10/20/10 Workout

So I've decided to record my workouts on here to share some of my workouts and see what you guys think and hopefully some of you try them out.


Emphasis is given to technique over weight



Workout


Warm up with medicine balls throws
5 minute easy Row
Then
Overhead squat/dead hang set
10 squats/30 seconds dead-hang, 9/30sec,8/30,7/30,6/30,5/30
then
3x
2 weighted pull ups working up to 1 rep max
25 reps on the ab wheel
then
3x
150m row
10 push ups
10 pull ups
10 dips
10 inverted row
repeat on a 3 minute interval
then
3x
400m Run
30m bear crawl
10 kicks on each side, on a bag
10 knees ""
20 punches on a bag
as fas as possible


Comments always welcome

Tuesday, October 19, 2010

My Green Green Car





Redid my Rims with some engine enamel and hit the side turns with some VHT Night Shades and the tails with just clear coat.