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Sunday, March 16, 2008 @ Park & WSH path 4:00 pm - 5:00 pm 1:00
BW 191.8
Fat % @ 17.5%
^^^Measured post-workout after drinking 1/2 liter of water, not very accurate, just a ball park.
Neutral Grip Pull-ups (few inches beyond shoulder width)
3 x 10 x BW
Inverted Push-ups (feet supported, feet about 12 inches from support, hands about 2 feet apart
3 x 10 x BW
Burpees (Push-up and Jump)
3 x 10 x BW
^^^about 1 - 2 minutes rest between each set
Rim Jumps
2 x 4 x BW
1st left 5 - 6 inches from touching rim
2nd right 5 - 6 inches from touching rim
3rd left running start about 4 inches from rim
4th righ running start about 4 inches from rim
Dips
1 x 15 x BW
Pull-ups on rings (NOT gymnastic rings)
1 x 5 x BW
Sprints (untimed)
3 x 2.5 blocks w/ 7 block walking interval
Thoughts
Was running very late, so I didn't have time for a long workout. Skipped the gym workout and worked out nearby. I'm happy I got 3 sets of 10 BW pull-ups, haven't gotten that in a while. Breathing took adjustment, as I'm used to exercising indoors. Inverted Push-ups were solid, burpees were labored and slow. Rim Jumps were simply to test how much improvement I have in my vertical., its not a strict measure of my VJ or CVJ but just a ballpark. I explored another nearby park to see what I could use for training then hand a jungle gym that I used for some dips. The ring pull-ups were a nice change. The sprints were completely brutal. I started off so fast I thought I was going to reach van courtland park. Instead, I gassed about 2 blocks in and pushed hard for another 1/2 block. Sprinting on a treadmill is very different from outdoors. If I clocked myself I'd at least know how fast I covered the distance. I'm still looking for my stopwatch, might have to buy a new one.
I realized that deadlift lockouts aren't going to help me off the floor. My weak point in the deadlift is off the ground. So I'm going to train off a plaform or with 25s or 35's.
Also for squats and bench press I'm going to do partials instead of simply walking it out and unracking it respectively.
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Plan well, train hard, and have passion to reach your goals. Your training must suit your physical, psychological, and mental needs. It can’t be a cookie‐cutter program. Louie Simmons Optimal Training
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