Thursday, August 11, 2011

Strength and Speed

The past few workouts have been geared toward a heavy strength and speed bias.

WEDNESDAY 8/10/11

Walked the dogs for one hour.

Warm-up was integrated with the workout; I've been finding this useful, effective and time efficient.

WARM-UP:

3x10 Bodyweight rows on rings: (varied hand position on all three sets; neutral grip, pronated, supinated)
3x10 Push-ups with feet elevated: (hands flat, on fists, hands turned backward)
3x5 Goblet Squats: - 35lb. kettlebell
2x5 Turkish Get-ups: (each side) with 35lb. kettlebell, 1x2 with 55lb. kettlebell
2x20 Bulgarian Goat-Bat Swings

Workout began during the second set of warm-up with deadlifts and overhead presses.

WORKOUT:

Deadlift: Warm-up: 135x3, Work-set (singles): 205lbs., 295lbs., 315lbs., 345lbs.
Overhead Press: (one arm at a time): 35x5, 50x5, 60x5, 65x4, 70x3 (push press)

Bent-over rows: (one arm at a time) 50x5, 60x5, 70x5, 75x5, 80x5
Incline Dumbbell Press: (one arm at a time) 50x5, 60x5, 65x5, 70x3, 75x2

Performing these lifts "one arm at a time" requires a fair amount of stabilization of the body, especially that of the side not actively performing the lift.

FOOD

BREAKFAST/LUNCH: 12:30-1:00
- Five pieces of organic bacon and four scrambled eggs cooked in grassfed butter with feta cheese.
- Big bowl of full fat Greek yogurt with vanilla extract, cinnamon, coconut flakes, blueberries, blackberries, a banana, pecans, almonds and walnuts.

DINNER: 7:00-9:00
- Pacific Asian Bistro with the wife
Four sushi rolls and some sweet and sour chicken, one beer, two glasses of Chardonnay.

SUNDAY 8/7/11

Surfed for three hours.

LUNCH:
- Left-over shredded meat, some cheese and nuts, and a Southern Tier IPA (beer)

DINNER:
- Went to parents house and had one Dos Equis beer, various grilled sausages, shrimp, cheese, homemade calamari, carrots/celery with dip, and two glasses of Chardonnay.

DESSERT:
- Lots of Breyers vanilla ice-cream with some dark chocolate.

FRIDAY 8/5/11

WORKOUT:


- 10 Sprints
lasting between 10-15 seconds with approximately 3-5 minutes rest between runs. During the "rest period" of the first 5 sprints, I did farmer's walks with two 70lbs. kettlebells (one in each hand) until grip failed. During the last 5 sprints I carried only one kettlebell and then switched hands.

This is one of my favorite workouts; very basic yet very brutal and, extremely effective for athletic development..., especially done when it's 100 degrees outside. Carrying a heavy weight for a distance forces the body to stabilize itself and REALLY reinforces a proper upright posture. One can only carry a heavy weight hunched over for so long and far. You will find that the body wants to naturally correct itself by pulling the shoulders back, retracting the scapula and standing in a natural upright position. As with the one-arm exercises described above, the one-arm kettlebell carries force the body to stabilize on the side that's not carrying the weight.

THURSDAY 8/4/11


WARM-UP:

3x10 Bodyweight rows on rings: (varied hand position on all three sets; neutral grip, pronated, supinated)
3x10 Push-ups with feet elevated: (hands flat, on fists, hands turned backward)
3x5 Goblet Squats - 35lb. kettlebell
2x5 Turkish Get-ups: (each side) with 35lb. kettlebell, 1x2 with 55lb. kettlebell

WORKOUT:

One-arm snatches:
35x3, 60x2, 80x2, 90x2
Muscle-ups: Bodyweight x 3, 15lb. x 2, 25lb. x 2, 30lb. x 1

Deadlifts:
135x5, 185x3, 225x2, 295x2, 315x2
One-arm Dumbbell Flat Bench Press: 40x5, 50x5, 55x5, 60x5, 65x5, 70x3

No comments: