Quads, hamstrings and calves

Slightly shorter workout than usual today. However, I went for a bike ride early this morning before breakfast, plus I cycled to and from the gym. I didn't do a cool down routine as there seemed little point for it, right before I jumped back on my bike for a sloooow 20 minute ride home.

Back squats @ 125lb with 2 second pause - 3 x 10
A bit lighter than normal, but that allowed me to pause for two seconds at the bottom of each rep. Total ab killer.

Leg presses @ 180lb - 3 x 10
This almost felt comfortable. Time to up the weight.

Air squats on a bosu - 3 x 20

Leg extensions @ 80lb - 5 minute burn

Stiff leg deadlifts @ 105lb - 3 x 10

Standing calf raises on a step - 95lb x 10, 105lb x 10, 10

I didn't end with a burn routine, but then I didn't have to. The ride home burnt like hell!

Cardio

Stonecroft gym

15 minutes stationary bike

10 minutes running on the treadmill

Conditioning

For time:
Cycle 4 laps @ 8 resistance (1 mile)
50 burpees
50 box jumps @ 24"
Cycle 3 laps @ 8 resistance (0.75 mile)
50 burpees
50 box jumps @ 24"
Cycle 2 laps @ 8 resistance (0.5 mile)
50 burpees
50 box jumps @ 24"

Time = 43:54

Jeez, I thought I was going to drown in my own sweat! This definitely got my heart pumping. I was going to end today's training with some 100yd sprints in the parking lot, but I had nothing left in the tank.

Conditioning

Today I did a slightly modified version of the Filthy 50-style workout from a few weeks ago.

For time:
50 x kipping pull-ups
50 x box jumps @ 24"
Cycle half a mile
50 x burpees
25 x traveling lunges per leg
25 x dumbbell snatches per arm @ 35lb
50 x sit-ups
50 x jump squats
50 x push press @ 45lb
50 x bench-supported lateral hops @ 24" (25 per side)

Time = 36:35

This is a much quicker time than when I did Paul's version. I switched cycling for rowing (this took about 1:45) and dumbbell snatches instead of kettlebell swings. I don't know if that would have account for the big difference, although I remember in February I had to take several fairly long breaks during the 45lb push press round, whereas today I was able to knock out at least 9 in a row (mostly got up to sets of 10). Also, the kb swings were a killer back then. Today the burpees were the toughest; traveling lunges felt pretty easy.

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1 mile(?) run

Time =  7:55

To finish off this week's training I decided to test my ankle with a short run. It's been a while since I did the one and a half mile run - which is one long loop and one short loop - but I opted for just the long loop, which I think is about a mile. I started with a bit of a jog to see how my ankle felt and gradually picked up the pace the further I went as there wasn't any pain. In the end my ankle held out, but my lungs were burning! I completed the run in 7:55, which isn't that impressive on its own, but (a) I deliberately started running slowly, and (b) I'd completed a tough conditioning workout less than five minutes before I started running.

Conditioning

20 x squats
20 x burpee box jumps @ 24"
20 x push-ups
15 x burpee box jumps
20 x tuck jumps
10 x burpee box jumps
20 x jump lunges per leg
5 x burpee box jumps
20 x squats

Time = 14:12 [PR = 15:33, December 13, 2010]

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For time:
Cycle 1 mile @ 8 resistance
50 x box jumps @ 24"
Cycle 1 mile @ 8 resistance

Time = 12:39 [PR = 12:16, January 6, 2011]

I tried a different strategy this time, which didn't pay off. For the first cycle I went flat out this time, whereas before I'd paced myself a bit more. When it came to the box jumps today I had to take three or four rest breaks - last time I only took one - not because my legs were exhausted, but because I was so out of breath. I tried but couldn't make up the time with the second cycle.

The last time I did this it was preceded by a less challenging routine, but I don't think that would account for the different scores. I rested for three minutes before I started the first cycle, which should have been enough time for me to recover.

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50 x squats
50 x push-ups
50 x pull-ups
50 x sit-ups

Time = 17:30

Nothing to compare this to, although I was aiming for a sub-20. As expected, the pull-ups were the most challenging. I opted for neutral grip because I did so many pull-ups and chin-ups yesterday.

Conditioning

3 RFT:
20 x burpees (with push-ups)
20 x pull-ups

Time = 16:44

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For time:
Cycle 1 mile @ 8 resistance
50 x box jumps @ 24"
Cycle 1 mile @ 8 resistance

Time = 12:16

This definitely got the blood pumping. I was really pleased that I took my first and only break after the 42nd box jump.