EMG - 12/31/12

Max Pull-ups: 10
2 min Max Sit-ups: 63
2 min Max Push-ups: 50 (PR)

I was hoping for new PRs all around, and came close.  I am pretty happy with the push-ups

I wanted to do a mile time trial today, but did not get to it.  Hopefully tomorrow morning.

Happy New Year!

NHG - 12/31/12

Bench Press 3RM:  255
Bench Press 3 x 3 @ 90% 3RM:  230

Nothing else... I wasn't feeling it today.  Tomorrow is a new year!  Will re-direct with more focus on metabolic conditioning in addition to strength foundations.   Spartan Race in March and TM in April.  I may even enter into the CF Open in March... more likely that I will just do the workouts informally.

NHG - 12/30/12

Deadlift 5 x 5:  275, 295, 515, 325, 335(3)

Sprint 4 x 1-min (1-min rest)

EMG - 12/29/12

slow easy recovery run 5 miles 10 burpees at each mile.

NHG - 12/28/12

Power Snatch 2RM:  145; I got 155 for one rep (that is a PR)
Was supposed to do 4 x 2 @ 90% of 2RM but dumped the bar on the first set and it bounced back and into my shin... feels real good!

Weighted Chin-up 5RM:  64 lbs

EMG - 12/27/12

Bumble Bee/ Holiday Bowl 5k today-

Erik- 18:11 (5:23, 6:00, 6:13)  div:4th overall:25th
Meadow- 30:12  (no splits)  div:29th overall:601st

PR, so I can't complain.  Next stop sub 18 then lifetime PR 17:24

NHG - 12/27/12

Rack Jerk 1RM:  215

Bench Press 4 x 15 @ ~50% 1RM:  135

Tabata Box Jumps (20") - didn't count my jumps to get a score

NHG - 12/26/12

Front Squat 3 x 5:  225(4), 225(4), 215

3 Rounds (1-min rest)
8 Horizontal Pull-ups
8 Ring Dips
8 Toes to Bar

EMG - 12/22/12

6 x 100 m stair repeats intermittent push-ups 35, 25, 20, 15/5

NHG - 12/22/12

Greasing the Groove - taking the next 3 days to just stay somewhat active without overtraining

Deadlift 3 x 8 @ ~60-% 1RM:  225
Press 3 x 8 @ ~60% 1RM:  95

EMG - 12/21/12

Morning
4 mile tempo run 27:36 (6:45, 6:59, 7:09, 6:43)  I am really happy with the pacing this time, although I am starting to wonder if my 1 and 3 mile marker is placed correct.

Evening
Pull-ups 5, 5, 5, 4

toughsquats 10, 9, 8, 7, 6...
burpees         1, 2, 3, 4, 5...

knees to elbows 6

EMG - 12/20/12

4 x 400 m intervals + 15 GHD sit-ups
(1:09) 2:09
(1:12) 2:12
(1:14) 2:16
(1:16) 2:26

NHG - 12/20/12

Back Squat 5, 5, 3, 3, 3 - 245, 250, 265, 270, 275(2)
Push-ups 2-min: 52
Sit-ups 2-min: 81

EMG - 12/18/12

Spartan Ab 300

15 crunches

30 bicycles

30 back-scratchers

30 rotating crunches

15 leg-lowers

30 scissor-kick

30 side-crunches

30 bicycles

15 crunches

30 back scratchers

15 leg lowers

30 side-crunches

EMG - 12/17/12

I ran the same extended Elfin' Forest a bit faster this time 1:01:32

NHG - 12/18/12

Easy work on Hip Extension, Back Extension, GHD Sit-up, Pull-ups and Dips

Row: 
1000m Warm-up
500m for Time:  1:49

NHG - 12/17/12

C&J 7 x 2 (jerk after the 2nd clean):  165, 185, 205, 215(1), 215(1), 215(1), 215(1)
I couldn't get the 2nd rep so didn't get as much jerk work

Snatch 3 x 3:  115, 135, 135

EMG - 12/15/12

Don't feel bad,

4 x 160 m hill repeats, push-ups between each 30, 20, 15 failure on the 4th hill repeat

some bar dips and knees to elbows.

Honestly I probably should have taken Saturday off, but I knew I was going to have to take today off.

NHG - 12/15/12

Bench Press 3 x 5:  225, 235, 240(4)

Some KB swings and Pull-ups... not much of a workout

EMG- 12/14/12

I did the TM workout yesterday with little to no recovery time between exercises.  It went pretty well.

Today I ran a 4 mile tempo run and PRed 27:41.  My splits were 6:45, 7:03, ?, ? but obviously my last 2 miles were 14:03.  Pretty good pacing, I would like to get each mile under 7 next week.  Then I have a 5K on the 29th.

NHG - 12/13/12

Squat 15 x 1 (rest ONLY 5-7 sec between sets) @ 85% 1RM:  255 (this was harder than I thought)

5 Rounds:
Max Reps Ring Dips (14, 8, 5, 4, 4)
Toes to Bar x 10 reps

EMG - 12/12/12

4 x 400 m with 15 GHD sit-ups
(1:07) 2:15, (1:11) 2:18, (1:14) crash 2:44 didn't even try the last one

evening 5 sets of pull-up 5,5,5,5,3 50 sec recovery between each
3 sets for time 10 x 24 in box jumps, 10 x dumbbell side lunges
3:58


last Mon I ran Elfin' the full loop + an added loop at the top 1:02:30

NHG - 12/12/12

Jerk 5 x 3:  155, 165, 175, 185, 195(2)

TRX and Trampoline workout - 45 min

EMG - 12/8/12

45 min run (about 4.5-5 miles) 15 burpees at 10, 8, 6, 4, 2 minutes in.  5 more at the end.  I wanted to get to 100... next time.

NHG - 12/8/12

Overhead Squat 5 x 3:  155, 175, 185(2), 195(1), 195
previous 1RM was 185... did 195 three times today

NHG - 12/7/12

Deadlift 3RM:  345... tried 355 and got it once
Deadlift 3 x 3 @ 90% 3RM:  315, 315, 315

Weighted Chin-up 3RM:  72

8 x 40-yd Sprint
no good way to time these

NHG - 12/5/12

Bench Press 5 x 3:185, 225, 245, 250(2), 245(2)

A little jump rope and a little jogging or yogging, it might be a soft j.

NHG - 12/4/12

Clean & Jerk:  Plan was for 5 x 2 with the 2nd Clean finishing with a Jerk
155, 175, 185, 200, 210 (no jerk), 225 for 1 Clean - PR

3 Rounds of:
30-s Russian Twists with 25-lb plate
30-s Ring Dips
30-s Med Ball Slams with 20-lb ball

Malibu Spartan Sprint 2012 Review

Wicked muddy!!!  Made it hard to run, even beyond the fatigue,  I slipped and got stuck enough it was hard to maintain a rhythm.  Never less than 4-5 inches of mud, sometimes as much as knee deep.  I had a really good time, but from my limited experience so far, I felt it wasn't run as well as TM, and cost wise everything was extra (parking, bag-check, very little swag).

Obstacles: 1. Water hazards (pretty much what you would expect), 2.Cargo Net (up one side down the other maybe 20 ft high, slight incline)  3. Monkey Bars (this will be no problem for you, easier than TM, except uneven spacing and bar diameter, only maybe 15 ft)  4.Walls (over, under, through, 7 ft I think.  You go through once and then turn and go through in reverse.  5. 20 Box Jumps (I am not sure how high, but over 24 in, maybe 36)  6. Sand Bag carry ( pretty tough, the bag is heavy, and cumbersome {especially when soaked} we carried through a slot in a wall, then down a ravine, and back up and through the wall again. 7. Hard on the core).  8. Horizontal wall climb (pretty tough, but they let us cheat, because it was pretty much impossible with how wet and muddy it was.  They have a practice wall, I would recommend it) 9.  Spear throw (practice before hand, there is a guy on youtube that shows how to make one, this cost me 30 burpees and about 4 min.  Pick a hay bale with few spears already in it, mine got blocked by other spears)  10. Lake swim (maybe 20-25 yards) 11. Rope wall ( incline up one side, cargo net down the other 8-10 ft.  Don't grab the top of the wall, climb your hands all the way up, and kick a leg over.  A lot of people slipped reaching for the wall)  12. Stone Pull ("stone" on a rope, through a pulley.  You pull it up to the top.  Heavy enough that my body weight was more of a problem than my strength, once I got my butt on the ground it was pretty easy)  13.  Bunny Hop ( you put a band around your ankles and hop up a hill)  14.  Army Crawl (up a a gravelly, muddy hill under barbed wire for like 40 yards.  This sucked, more because of the bottle neck, you couldn't go fast because of all the people from the previous heats.  It feels like my legs went through a meat grinder).  15.  Bear Crawl ( it was mostly up hill, so it was pretty easy)  16.  Gladiator Pit ( They just released a smoke bomb when I got there, so I hardly got touched.  I don't think they really saw me even though I went right down the middle).

I think that was everything.  My time was 1:02:6, which was a little disappointing.  I lost a lot of time at the box jumps and the spear toss.  The biggest obstacle though was the bottle neck from the previous heats.  There were a few times I couldn't even run because there were so many people on a narrow trail.  This really slowed down the Army crawl.  Definitely pay the extra for the competitive heat or the first open heat.  There were people who finished in almost 4 hours.  Definitely more intense than TM, you rarely run more than a 1/4 mile without an obstacle.  All in all I was still top 4% overall and 7% in my age group.  Although I don't think that counts the competitive heat.