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Old 04-09-2012, 10:35 AM   #51
Greg Whitekettle
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Re: Greg's workout log

Saturday 4/7

Taxes and yard work - yeehah!

Sunday 4/8

Mountain biking - 4hrs
Shuttling at Syncline - awesome day
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Old 04-11-2012, 10:20 AM   #52
Greg Whitekettle
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Re: Greg's workout log

Monday 4/9

warmup
5min double under practice
5min turkish get ups - 53lb kb - slow and controlled

15min for Front squat - max single
45 x 7
135 x 5
165 x 5
185 x 3
195 x 1
205 x 1
215 x 1
225 x 1 PR
235 f

Didn't feel great today but happy with 225. I think I let myself disengage at the bottom with 235 and couldn't get through the sticking point right out of the hole.

Conditioning
3 rounds
300m run
21 squats
12 pushups

5:19

Core work - tabata
first 4 work sets - L sit
seoncd 4 work sets - ring plank
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Old 04-11-2012, 10:25 AM   #53
Greg Whitekettle
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Re: Greg's workout log

Tuesday 4/10

warmup
1000m row
5min double under practice
mobility work

Hang power cleans
45 x 10
95 x 5
115 x 5
135 x 5 x 3

My cleans have been awful lately so I went lightish on these to really concentrate on my jumping point and not pulling with my arms. I noticed when my grip starts to get tired I don't let go of the bar when it gets to my shoulders. Seems counter intuitive but at least I recognize it now. This is the same issue I have when the bar starts to get heavy. Form felt pretty good on these though.

Conditioning
21 - 15 - 9
Kbs - 32kg
handstand push up

8:55

This was hard. Handstand push ups are not my thing but I want to work on them this year. Did them on paralettes with a med ball and ab mat under my head. These definitely took the most time. All kbs were unbroken.

Core work - tabata
first 4 work sets - L hangs
second 4 work sets - ring plank
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Old 04-12-2012, 10:59 AM   #54
Greg Whitekettle
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Re: Greg's workout log

Wednesday 4/11

warmup
5min double under practice
800m run
3 x 10 hip extensions

5 x max reps ring rows
16, 11, 10, 11, 12

Tried to stay as low as possible on these

Conditioning
5 rounds
200m row - supposed to be run but it was raining pretty hard
10kbs - 32kg
10 burpees

11:09

Brutal. Fastest row was around 38sec and slowest was 43. All kbs were unbroken, burpees were slow but steady.

Stretch, food, sleep
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