September 10, 2009
Run 2mi @ pace better than last 4 mile run
"Manny"
5 Hang Cleans +
5 Thrusters +
5 Sumo Deadlift Hi-Pulls
5 rounds (stop at failure)
Overhead Press ("OHP") to failure (one set)
Row 500M
20 minutes of aerobic work
2 miles - 14:28
3 rounds of Manny completed at 120#
OHP @ 95# X 7
500M: 1:43.8 (drag factor 187)
5 miles - 17:08 (Bike)
I'm still not comfortable running with Vibrams, especially at the top end. However, the better your top end is the easier the intermediate level workouts. A sub 14:00 2 miles should be good next week. For the Manny workout I'm definitely not moving the weight up for a couple of weeks, till 5+ sets get done.
Showing posts with label Hang Cleans. Show all posts
Showing posts with label Hang Cleans. Show all posts
Thursday, September 10, 2009
Tuesday, September 8, 2009
Quotidian Workout September 8, 2009
September 8, 2009
Power Circuit + Interval + Aerobic
Piston Press (on BOSU ball round side up) X 5 +
OHS X 5 +
Pull-Ups X 5 +
Hang Cleans X 5 +
Barbell Curls X 5
5 Rounds
1 minute row 1 minute rest
5 Rounds
30 minutes of miscellaneous aerobic work
Piston Press (50# DB on each arm)
OHS 115, 115, 115, 95, 95
Pull-Ups, 6, 5, 5, 4, 3 (w 7.5# weight)
Hang Cleans: 115, 115, 115, 95, 95
Barbell Curls: 115, 75, 75, 75, 75
Row (m): 283, 271, 276, 263, 298 (averaging a 1:47 split, ugh, that's slow)
30 mins - stairclimber
Overhead Squats ("OHS") and Hang-Cleans are primarily about technique. The OHS is particularly demanding. You can really embarrass yourself on it (I did a couple of times today); so proceed with caution. This is not a movement conducive to rapid gains. If you can watch someone with excellent technique or have someone instruct this is best. Devour as much as you can with respect to technique. A strong OHS is indicative of a painstaking attention to detail and work ethic. Some movements (bench presses and deadlifts come to mind) reward quantity. The OHS rewards a commitment to technique.
Power Circuit + Interval + Aerobic
Piston Press (on BOSU ball round side up) X 5 +
OHS X 5 +
Pull-Ups X 5 +
Hang Cleans X 5 +
Barbell Curls X 5
5 Rounds
1 minute row 1 minute rest
5 Rounds
30 minutes of miscellaneous aerobic work
Piston Press (50# DB on each arm)
OHS 115, 115, 115, 95, 95
Pull-Ups, 6, 5, 5, 4, 3 (w 7.5# weight)
Hang Cleans: 115, 115, 115, 95, 95
Barbell Curls: 115, 75, 75, 75, 75
Row (m): 283, 271, 276, 263, 298 (averaging a 1:47 split, ugh, that's slow)
30 mins - stairclimber
Overhead Squats ("OHS") and Hang-Cleans are primarily about technique. The OHS is particularly demanding. You can really embarrass yourself on it (I did a couple of times today); so proceed with caution. This is not a movement conducive to rapid gains. If you can watch someone with excellent technique or have someone instruct this is best. Devour as much as you can with respect to technique. A strong OHS is indicative of a painstaking attention to detail and work ethic. Some movements (bench presses and deadlifts come to mind) reward quantity. The OHS rewards a commitment to technique.
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