Posts Tagged ‘motivation’

February 27, 2013 Complex Workouts in a Time Crunch

Posted: February 27, 2013 in Workouts
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In workout terms, a Complex is a series of movements performed without rest and without re-setting the bar. Lately, when I’ve been short for time I’ve made the most of a workout with multiple movements and just one barbell. Today’s complex was a progression of clean / front squat movements separated by 500m runs on the treadmill.

5 Rounds:

  • 500m Run (treadmill)
  • 3 times through the following complex
  • Clean Pull
  • Hang Clean
  • Squat Clean
  • Front Squat

I’ve also been able to be fairly consistent with treadmill runs of 4-6kms and average pacing of 5:05 – 5:18 per km. Motivation ebbs and flows and I’m looking forward to the end of snow so that I can re-open The LAB in the garage. I miss my box jumps, pullup bar and the space to actually lift something heavy overhead.

barbell

 

September 24, 2012 Workouts

Posted: September 24, 2012 in Workouts
Tags: , , , ,
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After a few days rest, I’m back at the workouts and will be increasing the intensity level for the next few weeks.

RUN:

  • Short warm up run of 1km because it was cold and windy.
  • 4:11 pace and total time

WEIGHTS:

  • 5 – 3 – 3 – 3
  • Bench Press
  • 185lbs / 235lbs / 235lbs / 235lbs

rest, then perform…

Tabata (20 seconds work / 10 seconds rest)

  • Ring Dips
  • Toes to Bar
  • 8 total rounds alternating between exercises
  • results (Ring Dips = 10 / 9 / 8 / 8   Toes to Bar = 9 / 8 / 7 / 6)
  • Short, but intense workout!

 

MORNING SWIM PRACTICE:

Warm Up:  600m to 6:10

  • 200 Pull FS/BK mix
  • 4 x (25 Kick IM, 25 Swim FS)
  • 2 x (25 Drill FS, 25 FS)
  • 2 x (25 Drill BK, 25 BK)

Kick: Mix FS and BK

  • 2 – 4 x (25 Kick, 25 Swim, 25 Swim, 25 Kick) Take 10 sec rest per 50 Alternate FS/BK per 100
  • BR Kick Technique/Demo
  • 2-4 x 25 Kick BR

Set 1:  BR Technique

  • BR Wall Push-off/breakout – Super Streamline – DEEP – arm-pull/body wave kick – whip-kick towards surface – first pull – head must break by the time arms get to widest point – execute 4+ push-offs
  • BR pull / Kick timing – Demo – Pull while streamline – set up for Kick at end of pull – big drive forward with kick
  • 2-4 x 25 BR count strokes
  • 2-3 x 50 BR to include the wall turn at 25

Set 2: EN-1 Base Aerobic

  • 25 Drill FS, 25 FS on 15 sec
  • 100 FS on 15 sec
  • 25 Drill BK, 25 BK on 15 sec
  • 100 BK on 15 sec