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Post by meguro on Oct 6, 2014 6:11:30 GMT -5
10-6-14 I rowed 2,000 m on the c2. I broke it up into 20, 100 m pieces, with 4 weighted (16kg) dips between each 100 m piece. I set 1 min rests on the computer, which gave me just enough time to do the dips, shrug off the dip belt and strap my feet into the rower. For the first 500 m, I rowed at a stroke rate of 43-36 spm. I finally settled down to 26-24 spm. The whole thing took about 27 minutes to finish.
In comparison to the kb swings, this is easier on the grip, and hate to say it because it might reflect on poor technique, easier on my back. Also, this is by far the tougher conditioning workout. And so begins the 40,000 m challenge. . . or not.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Oct 7, 2014 10:51:16 GMT -5
For swings early on it was my lower back (even more so with high reps). The upper back never was an issue. It's the heavy pressing that makes my lower back sore now.
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Post by MMX on Oct 7, 2014 11:00:03 GMT -5
Same. Early on my lower back would get a bit sore. Every once in a while if I go really nuts on the DBL SWG with the 2x24kg it may make my erectors sore due to stabilizing but even that has not happened in a long time. Pressing for me is making my abs,chest,delts and triceps sore. Crawling seems to keep the lower back very happy.
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Post by meguro on Oct 7, 2014 17:19:39 GMT -5
What got me were the singles, lots of singles. The doubles didn't bother me so much except in the beginning. But definitely it's the OHP where it gets dicey for the back, and everywhere else.
Tonight at the dojo we worked exclusively on all manner of arm bars. It sounds like you need to learn a bunch of technique, but there are just two rules to follow: you need a straight arm; you force the elbow in the direction it doesn't normally go. You can do this from the clinch, on the ground and at arm's length. At arm's length seems the most improbable and requires a lot of practice. From the clinch or on the ground is a cinch.
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Post by meguro on Oct 8, 2014 10:38:08 GMT -5
10-8-14 -20x(100m+(2x1 OHCU)) 27 ish minutes
One handed chin up, not to be confused with the one armed chin up which remains far off in the distance.
Big day for the mrs and I, 20 years and no regrets. I'm thinking pizza night, the jeweler got most of my cash.
4,000m
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Post by MMX on Oct 8, 2014 11:33:21 GMT -5
Congrats Meguro!
Yes the One ARM Chin Up would be a beastly feat*
*I consider things like that a feat. You build up to do it but in no way could you/would you want to maintain a program for that.
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Post by meguro on Oct 9, 2014 3:38:33 GMT -5
Thanks MMX! We ended up staying in. I managed to throw a couple steaks on the skillet and scrounge up a bottle of red.
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Post by meguro on Oct 17, 2014 7:57:05 GMT -5
10-17-14 -C&P burpees(110 lbsx25)
While I struggled to get rid of a nagging sinus infection, I thought about this workout. I thought that with this weight, 100 reps would be pretty cool. This was my first go and I got a 1/4 of the way to my objective. Still a little weak from laying about for 10 days, meds and bed rest, I didn't want to push it too hard and set my recovery back. I like that the weight is not so heavy that it interrupts my breathing. No need to brace and spike my bp. Plenty of gas left for the dojo too.
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Post by meguro on Oct 19, 2014 8:16:08 GMT -5
10-19-14 -20 min on the kitchen timer, 110lbs C&P burpees and L-sit pull ups, 2x32
Yes, it's the return of the kitchen timer workout! I did 12 sets of 3 reps each of C&P burpees and pull-ups. I kept the rest intervals to around 45 secs. Had I lengthened the rests I think 50 reps would be achievable, but I was working against the kitchen timer.
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Post by MMX on Oct 19, 2014 13:48:15 GMT -5
That makes my forearms hurt just reading it..
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Post by meguro on Oct 20, 2014 8:30:38 GMT -5
Not so much of a problem as the reps are on the low side. OTOH, 500 swings. . .
10-20-14 -C&P burpees, 5x5
The plan was to slowly go about completing 50 of these. Halfway through, despite the long rests between sets, my left shoulder started cramping. That's useful information.
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Post by meguro on Oct 21, 2014 10:45:30 GMT -5
10-21-14 - kb snatches, 2x3x10 - ATFLBR 20 - one handed bent arm hangs, 2x3x10 secs
Supposed to be a rest day, but I was curious as to how my forearm had recovered. Seems ok. Now to get the hands and shoulders back in shape for snatches. Will be proceeding slowly. During the break, the left shoulder seems to have lost the ability to get packed down under the snatch. Weird.
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Post by meguro on Oct 23, 2014 13:34:39 GMT -5
10-23-14 -db cheat curls to PP, 2x55lbs, 5x10, 20 mins -dips
Have to take an unscheduled trip tomorrow so this will probably have to do until the craziness subsides.
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Post by meguro on Oct 26, 2014 23:24:50 GMT -5
Craziness reigns, but I managed to get to the gym.
10-16-14 -C&P burpees (2x50 lbs, 50) - ATFLBR, 20 - one handed pull-ups, 2x3x1, 2x3x10 sec one-handed bent arm holds
After all that work, had a thin slice of blueberry cheesecake, and probably regained every calorie expended with one bite of cake.
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Post by MMX on Oct 27, 2014 11:00:37 GMT -5
Yeah but blueberry cheesecake is worth it and if I remember correctly Meguro you are a pretty slim guy so I wouldn't worry.
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