Hang clean and press - 75#, 50 reps. Did 11, 11, 10, 9, 9. took 20 second breaks. took 5 minutes.
2 minute rest
20 rounds of:
135# deadlift - 6 reps
9 pushups
Performed each round in about 30 seconds. gave myself 1 full minute for each round and rest.
25 toe to bar
50 decline situps.
Monday, April 19, 2010
4.19.10-Peter
30 mins on the eliptical
-levels 9 and 10
bench press
3 sets @ 175 - 5 reps
2 sets @ 135- 5 reps
2 sets of cable flys
-10 reps @ 40 lbs
dips
3 sets of 10 reps
2 sets of scissor kicks
-10 reps
5 mins of crunches and ab planks
7 minute miles on treadmil
good workout, felt good. I feel like I am getting into pretty good shape, its been a while. Getting addicted to working out, maybe is because I have nothing to do after work?
-levels 9 and 10
bench press
3 sets @ 175 - 5 reps
2 sets @ 135- 5 reps
2 sets of cable flys
-10 reps @ 40 lbs
dips
3 sets of 10 reps
2 sets of scissor kicks
-10 reps
5 mins of crunches and ab planks
7 minute miles on treadmil
good workout, felt good. I feel like I am getting into pretty good shape, its been a while. Getting addicted to working out, maybe is because I have nothing to do after work?
Friday, April 16, 2010
Ty - 4/16/2010
Vibrams
Jump Rope - 5 minutes
Pullups - 1 set to failure - 20 reps, +10 more.
Bench Press - 185# 5x5. pretty solid sets. 1:30 minute breaks or so. Used a thinner bar. Feels better that way.
10 rounds of:
Over head squats with bar - 5 reps
Hange snatches with bar - 5 reps
4 sets of 6-7 dips w/ feet touching ground. want to get into these.
Jump Rope - 5 minutes
Pullups - 1 set to failure - 20 reps, +10 more.
Bench Press - 185# 5x5. pretty solid sets. 1:30 minute breaks or so. Used a thinner bar. Feels better that way.
10 rounds of:
Over head squats with bar - 5 reps
Hange snatches with bar - 5 reps
4 sets of 6-7 dips w/ feet touching ground. want to get into these.
Thursday, April 15, 2010
4.15.10- Peter
15 mins on Eliptical, level 10
6 sets of Squat Thrusters and Hang Clean and Press @ 65# for both
-rotated each lift, (a set of thrusters, then a set of cleans, etc)
-30 second breaks, really gets your heart rate up
5 sets of 10 pushups
-short breaks inbetween sets
5 mins of ab work
-ab planks and crunches
.5 mile run at 8.5 mph
weight in: 185
awesome workout, I feel like zeus but look like a normal Joe
6 sets of Squat Thrusters and Hang Clean and Press @ 65# for both
-rotated each lift, (a set of thrusters, then a set of cleans, etc)
-30 second breaks, really gets your heart rate up
5 sets of 10 pushups
-short breaks inbetween sets
5 mins of ab work
-ab planks and crunches
.5 mile run at 8.5 mph
weight in: 185
awesome workout, I feel like zeus but look like a normal Joe
Wednesday, April 14, 2010
4.14.10-Peter
30 minutes on eliptical
-level 8 & 9...I think I got the machine that is a bit harder than the others
5 minutes of ab work
1/2 mile on the treadmil
*first time running for 5+ weeks after injured heel.
*first time running in my new Nike Free's, they did feel different compared to other running shoes. I felt fast in them.
looking forward to tomorrows workout with thrusters and cleans.
-level 8 & 9...I think I got the machine that is a bit harder than the others
5 minutes of ab work
1/2 mile on the treadmil
*first time running for 5+ weeks after injured heel.
*first time running in my new Nike Free's, they did feel different compared to other running shoes. I felt fast in them.
looking forward to tomorrows workout with thrusters and cleans.
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