Blew off the gym yesterday to hang outside and drink wine by the fire with shan and play Bioshock. Suffering a bit of lack of motivation if I leave things too late in the day. I have to stop using the excuse of not going at the same time as shan because it is too busy because in reality the weightroom (especially the free weights) are never that busy. However, I must say that my pet peeve is when the personal trainers use the power racks for their clients who aren't doing anything involving the power rack. Whew...glad I got that off my chest.
Dynamic movement workout today. Most exercises are done with ~50% of 1RM:
5 minutes rowing
15 minutes foam roller/warm-up/joint mobility
Superset with minimal rest time (just set-up)
1A: Jump squats from box (lowering to sit on a box, release the hips and then explode up with feet, hopefully, leaving the ground)
10 sets * 2 reps @ 145#
1B: Dynamic Bench Press (reps fast as you can and you should hear the weights clanging at the top because of the speed)
8 sets * 3 reps @ 135#
Alternating Set
2A: Hang Power Clean to Press
5 sets * 3 reps @ 135#
2B: Pull-up burpees (see earlier post for video)
5 sets * 5 reps @ bodyweight
Superset
3A: Floor wipers
2 sets * 10 reps per side @ 135#
3B: Towel-grip bodyweight rows
2 sets * 10, 12 reps
5 minute stretch/foam-roller
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Thought this would be a good way to convert my training log book into digital format. Just trying to keep track of progress and this way anyone I am talking to about training can take a peek as well.
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