I meant to publish this yesterday, but…chalk it up to “technical errors”. First, the early AM iron blitz; another example of how much can be accomplished in a 30-(ish)-minute window. bent-over barbell row: 225 x 5; 275 x 4, 4, 4 feet-elevated ring flyes: 30 lb vest x 8, 9, 9, 9 pistol squats: 30 [...]
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pistol squats
“Beware the Ides of March”, huh? — hey, who says? Meh, maybe for Caesar, but not for me. I tested out my newly-purchased (yea Craig’s List!) weight vest today, and it worked swimmingly; a great addition to the ol’ weightlifting toolbox! Sorry to disappoint, Caesar.
I began today’s workout with an extended leg-centric [...]
Yesterday’s fixie romp apparently hit my legs a little harder than what I’d figured, as I had to use slightly lighter weights, and my normal “snap” wasn’t as pronounced. All-in-all, though, still a very productive workout.
Single-Leg Creds*: 50 x 3, 3; 60 x 3, 3, 3
Pistol Squats: 20 lb DBs x 5 each leg for [...]
So simple on paper; pretty friggin’ tough, though, in practice:
Farmers Walks x 200 yards/120 lb DBs: (time for each “walk”): 3:20, 4:14, 4:37
Feet-elevated Ring Flyes: x 12, 12, 12, 12, 12, 10+2
Pistol Squats with 25 lb plate: x 8, 8 (each leg)
I began with a superset of farmers walks and ring flyes, then moved into [...]
Lead-off this morning’s workout with the following bout of MetCon work:
Barbell Whip Snatch* to full Overhead Squat: 95lbs x 6 reps each round
Reverse-Grip Pull-Ups: 45 x 6; 70 x 6, 6, 6
Weighted Dips: 45 x 7; 70 x 6, 6, 6
Four rounds of that, concentrating on the quality of each exercise’s reps as opposed to [...]
This workout actually took place yesterday (2/20/10), but I wound-up not having a chance to post it due to being tied-up with work issues. The way the day shaped-up created a nice little n=1 study. A tough workout, performed in a fasted state, followed by very little food – how would I hold-up? Well, very [...]
