Pullups and Ball Slams and miscellaneous fun


Main focus was pullups/chinups and ball slams.  All others were to complete miscellaneous quests on Fitocracy.

  • Body Weight Ring Row:
    • 5 reps (+11 pts)
    • 5 reps (+11 pts)
    • 5 reps (+11 pts)
  • Chin-Up:
    • 10 reps || assisted || 25 lb (+61 pts)
    • blue band
  • Parallel-Grip Pull-Up:
    • 10 reps || assisted || 25 lb (+75 pts)
    • blue band
  • Wide-Grip Pull-Up:
    • 5 reps || assisted || 25 lb (+30 pts)
    • blue band
  • Pull-Up:
    • 10 reps || assisted || 25 lb (+65 pts)
    • blue band
  • Ball Slams:
    • 20 slams || 14 lb (+49 pts)
    • 20 slams || 14 lb (+49 pts)
  • Plank:
    • 310 sec (+100 pts)
  • Seated Dumbbell Shoulder Press:
    • 20 lb x 10 reps (+26 pts)
  • Cable Rope Rear-Delt Rows:
    • 15 lb x 10 reps (+8 pts)
  • Restorative Yoga:
    • 0:20:00 (+60 pts)
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Rowing and Squatting


1000 meter 5:05;

2 Rope pullups;

115# Back Squat x 5 x 2;
I seemed to have forgotten most of the squat technique I was taught, so I gotta go slow;

Chinups on the Squat rack using the 2″ Square tubing.  x 5

Medium Intensity Exercising


Still coughing up plenty of phlegm, but needed some exercise after 8 hours of driving and 5 hours of meetings.

Medium Intensity Workout (brief rest between intervals)

GHD situps x15, 15 second rest
GHD back extensions x15, 15 second rest
Chinups (green band) x 20, 60 seconds rest
35# Front Squats x 10 (light bar for back posture control only)

Puttering around


I don’t usually eat pizza, but had a hankering for a Supreme pizza last night, then finished it off today.  Despite waiting a few hours before working out, even the warmup rowing was causing some real nasty tasting reflux.  I decided to keep the workout lite and just piddled around instead.

Rowing 250m x 4

Power Snatch 35#
Power Clean 95#
Front Squat 95#
Chinups (Green Band)
Rope Climbs (modified)

Tomorrow begins Week 2 of the 5 week Kettlebell Challenge.

Light Skill Development


Warmup:
5 minute Row: 1016 meters

Light Skill Development/Stretching:
10 Situps on the GHD Machine with strong focus on slow back bend as far as I could go.
10 Back Extensions into Hamstring Pulls on the GHD machine with a slight pause at the top of the hamstring pull.

2 Rounds:
10 Chinups with Black band (strongest) and very slow with full range of motion and chest to bar
10 Front Squats #65, (1/2″ pad under my heels) focus on correct hip/back position and upright chest

Finished up with some light KB windmills.

Kettlebell Windmills 10#, 3/side, slowly

Miscellaneous Workout


20 Kettlebell Swings 25#

10 Shoulder Press, Snatch Grip Behind the neck, 45#

10 Shoulder Press, Clean Grip, 45#

Row 500 meters, 1:50

20 Chinups with Black band

5 Kipping Chinups (no assistance)

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Penny did warmup Rowing, then 1000m Row.

Back Extensions, Situps, 20 Pullups (black band), Pushups

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Jess did Back Extension, situps, 500m Row 2:22, 15 minutes cycling with the bike on the trainer.
It was great to have Jess (Penny’s daughter) join us for some cardio.