June 18, 2011 at 2:36 pm (Workout)
Tags: 100m row, 250m row
250m Rowing x 2
Sprints:
100m, 18 seconds, 1:30/500 pace, 43 strokes/minute;
100m, 17 seconds, 1:26/500 pace, 42 strokes/minute;
100m, 16 seconds, 1:23/500 pace, 47 strokes/minute;
Achieved PR with 16 second row. The first sprint tied my previous PR. Also, achieved my best instantaneous row pace with a 1:19/500m fastest average with a 1:23/500m pace.
May 1, 2011 at 7:00 pm (Workout)
Tags: 250m row, deadlift, Front Squats, Rope Climb, Shoulder Press
It’s been a busy weekend full of projects that we’ve put off for the past couple of weekends, but one that I’d been procrastinating on was putting together the squat rack. It’s been almost a year since we moved into this house, so we’ve not done any meaningful squats since then. All it took was for Penny to suggest she’d like doing some back squats again for me to finally put the pieces together.
I threw a thick climbing rope over the pullup bar and laid on the ground, pulling myself to my feet 6 times.
85# Shoulder press x 5;
250meter row x 3 (1:20, 1:10, 1:05)
Front Squat
85# x 3;
100# x 3;
120# x 3;
140# x 3;
Deadlift 185# x 5
Resisted the urge to go heavier and just focused on technique.
November 8, 2010 at 10:54 pm (Workout)
Tags: 1000m Row, 250m row, 500m Row, Deadlifts, KB OHS
250m Row, 1:29,
.
Barbell Deadlifts 255# x 4,
.
500m Row, 2:41,
.
Barbell Deadlifts 235# x 4,
.
1000m Row, 4:54,
.
Barbell Deadlifts 185# x 4,
.
KB Overhead Squat, 35# x 3/side
September 14, 2010 at 8:23 pm (Workout)
Tags: 250m row, KB Swings, kettlebell windmills, tabata interval
Warmup:
15# KB Windmills x 3/side x 2 sets;
15# KB 1-handed swings x 10/side x 2 sets;
250m Row;
Workout:
Tabata Rowing Intervals (20 second row, 10 second rest; repeat for 8 intervals);
Distance in meters per interval:
87, 91, 95, 95, 94, 89, 94, 96
Total meters rowed: 743
August 31, 2010 at 8:46 pm (Workout)
Tags: 250m row, Behind the Neck Press, KB Push Press, snatch, snatch balance
Rowing, 250m x 4 (2:49, 2:29, 2:11, 1:51)
Snatch Grip BTN, Push Press
Snatch Balance
Snatch
50# Kettlebell Pushpress x 5 x 3 (per side)
May 7, 2010 at 9:57 am (Workout)
Tags: 250m row, 500m Row, Ball Slams, ring chinups
250m Row, 1:08
Ring Chinups (false grip) x 5
500m Row, 2:09
14# Ball Slams x 20
250m Row, 1:22
It seems that in the past few weeks when I start going anaerobic, my lungs have a strange burning to them. I’ve been out of breathe before but never had this kind of burning. Once I start to catch my breath, the burning dissipates. Not sure if this is left over from a couple of bouts with chest congestion this year; the lack of sprinting activities this year; or a combination of both. I’ve got an annual doctor appointment coming up in a couple of weeks, so we’ll see if he hears anything unusual then.
Also experiencing a bit of elbow discomfort, mostly in the right elbow. Some of it might be the chinups and ball slams, but some could be all the weights, boxes and tubs I’ve been carrying this week. Nothing serious at this point, but just listening to my body. I’ve certainly done myself grief before by ignoring stuff like this.
May 3, 2010 at 1:49 pm (Workout)
Tags: 250m row, KB Snatches, KB Swings, ring chinups
Been too little exercise with all the other interruptions (packing, moving, sore foot, lung congestion). Just wanted a little something to move around.
Ring Chinups (false grip) as L-sits x 3
250m Row
50# Kettlebell Swings (2-hands) x 20
Ring chinups (holding 15# KB on my foot) x 3
20# Kettlebell Snatches x 10/side
February 22, 2010 at 9:20 pm (Workout)
Tags: 250m row, KB 1/2 Renegade Row, KB Press, KB Swings, kettlebell windmills, rowing
I wanted to see what kind of benefit I can gain from following Coach Izzy’s 5 week Kettlebell Workout, so I decided today was a good day to start.
Warmup:
250m Row x 4 with 30 second rest intervals
Kettlebell Windmills 10#, 3/side
Skills Mastery Workout:
KB Swings
35# x 10, 60 second rest
50# x 10
KB Press
25# x 5 per side, 60 second rest
25# x 5 per side
KB 1/2 Renegade Row
25# x 5 per side, 60 second rest
25# x 5 per side
Circuit Workout:
2 Rounds
6 KB Swings 50#
3 KB Press, Left 25#
3 KB Press, Right 25#
3 KB 1/2 Renegade Row, Left 25#
3 KB 1/2 Renegade Row, Right 25#
90 second rest
Circuit Time: 2:50
Since I’ve not focused exclusively on kettlebell workouts before, I didn’t add anything else into the workout scheme at this time, but I may continue to “grease the grooves” on other exercises like Pullups and Olympic Lifts as I go along.
February 11, 2010 at 6:22 pm (Workout)
Tags: 250m row, Hang Power Cleans, rowing, thrusters
Warmup:
500m Row
Hang Power Cleans, 5 reps (weight check)
Thrusters*, 5 reps (weight check)
Workout:
Three rounds for time:
Row 250 meters
75# Hang Power clean, 9 reps
55# Thruster*, 6 reps
Time: 8:34
*Thruster is a combination Front Squat with a Push Press
Kept the weight light to keep the workout as anaerobic as possible. Maybe next time I’ll try the Thrusters with the same weight as the Power Cleans, although I have a few barbells, so it’s not that big a deal.
January 5, 2010 at 9:26 pm (Workout)
Tags: 250m row, KB Clean&Jerk, KB Cleans, KB Push Jerks, KB Snatches, rowing
Warmup:
Rowing 250m x 4 with 30 second rest intervals
1:28
1:23
1:10
:58
Planche Progressions on the Rings and parallelettes
Muscleup Progressions with false grip
Workout:
Kettlebell (KB) movements
KB Cleans 35# x 10 per side (left/right)
KB Push Jerks 25# x 10 per side
KB Clean&Jerks 35# x 10 per side
KB Snatches 25# x 5 per side
