met at Glen Lennox-area soccer fields for sprints, all running barefoot on grass. we both biked in so somewhat warmed up, and topped it off with some light plyos and run-outs.
10 x 100m with 50-sec rests between #’s 1-6, 7-8, 9-10 (~3 min rest between 6 and 7, and between 8 and 9). Tim...
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Posts Tagged ‘ weighted pullups ’
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Log – 100m intervals, Push-Press, Weighted Pullups
Log – Heavy Squats, Bench, Weighted Asymmetrical Pullups, and Weighted Plyos
Warmup in racquetball court (Tim had also done an hour of yoga beforehand):
A-skips
High Knees
Butt-kicks
Carioca
Lateral Hip Shuffle
Core strength warmup in SRC:
Glute-ham Situps x2
Reverse Hypers x2 (Tim only 1 set reverse hypers b/c lower back felt tightening up)
Squats:
Tim: 4×225, 1×255, failed @ 275 (but should have made it), failed at 300 (and wasn’t close to making it)
Jason: 4×315,1×365, ...
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Training for Hood-squats, pullups, dips
Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, hanging knees-to-elbows 2×15
Squats: 3×225, 1×255, 1×265
Weighted Pullups: 3×7 w/10#
Weighted Dips: 8 reps w/25#, 3 reps w/45#, 2 reps w/55#, 14 reps w/10#
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Training for Hood-tuck jumps, deadlifts, thrusters, pullups, dips
Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca
Tuck Jumps: 3×10
Deadlift: 8×135, 5×225, 5×235
Thrusters: 10×95, 6×135, 2×145
Weighted Pullups: 3×5 w/10#
Weighted Dips: 8 reps, 4 reps w/10#, 2 reps w/25#, 14 reps
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90m shuttle intervals and general conditioning workout
Speed and general conditioning workout with Tim just-returned from Yosemite.
Start with running barefoot across Jason’s backyard (with cones set up 30m apart):
strides, power skips, and Carioca to warmup
30m sprints at 85%, then 90%, and finally two at 100% (each coming in at around 4.5 seconds on relatively slick grass for both Tim and Jason)
10x...
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Training for Hood-squats, lockouts, push press, pullups, dips
Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, hanging knees-to-elbows 2×15
Squats: 5×135, 3×225, 3×235, 1×255 (5 minute rests)
Squat Rack Lockout: 1×315, 1×335, 1×365, 1×385
Push Press: 5×115, 3×125, 3×125 (3 minute rests)
Weighted Pullups: 3×6 w/10# (1:30 rests)
Weighted Dips: 8 reps w/25#, 5 reps w/35#, 12 reps w/10# (2 min rests)
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Log – Overhead Press, Bodyweight Overhead Squats, Weighted Pullups
Started with a 1.5 mile warmup jog (not especially fast—decided to try without the inhaler one more time today, ended up over 12 minutes).
Standing Overhead Press: 5×155, 4×155, (failed @ 185), 4×165, 3×165
Overhead Squats: 2×215, 5×215
Weighted Pullups: 5×50#, 5×50#, 5×50#, 5×50#
Closed with another 1.5 mile run, which was about the same in terms of...
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