12/1/09, Ushering-in December, in Style

After a few days away from work and some impromptu bodyweight workouts to bust-up the traveling-induced body-fog, it was back to business as usual (aka, the work-a-day grind).  Up a 4:30 AM, in the gym and busting it out at 6:20 AM.

• GHR: 50 x 5; 55 x 3, 4; 60 x 2 (55 x 2)
• BTN Push-press: 135 x 5; 165 x 5; 185 x 3, (2, 1, 1)
• Weighted reverse-grip pull-up: 45 x 5; 70 x 5; 75 x 3, (3, 2)

4 total rounds.  The last set of each exercise was done in rest-pause fashion.  Terminated reps on all on loss of explosiveness – no grind-it-out reps.  45 lb plate toss x 5 as cns stim prior to each push-press set; rev-grip to reg-grip muscle-up combo x 2 prior to each pull up set.  No sprints today, other than what were included in the warm-up.

Not posted yesterday – stadium sprints.  Alternated between prime-times and sprint starts up the ramps.  Sprints & hops on the upper level deck steps, superset with elevated foot ballistic pushups x 8’s.  Approximately 8 rounds of steps, 20 individual ramps.

11/19/09, Speed Endurance Emphasis

6+ hours deep sleep.  Up @ 4:30 AM, start workout at 6:20 AM, end @ 7:15 AM.  Post workout meal at 8:15 (2 eggs, cheese, spinach & veggie scramble).

More of a CrossFit-esk type of a workout this AM.  Setting up for a heavy(er) deadlift and weighted dip workout on Friday (11/20) evening – due to be out of town on Saturday (and possibly Sunday) ==> no workout.  That’s the plan as of  the time being, anyway.

Warm-up w/sprint starts, skips, ballistic stretching, push-ups, pull-ups, etc.  Then the following:

• 200 meter run; sprint 60 meters, stride 40 meters, sprint 60 meters, stride 40 meters.  Vibrams, indoor track.
• Front Squat: 135 x 5; 165 x 5; 185 x 5, 5
• BTN Push Press: 135 x 5; 165 x 5; 185 x 4, 4
• Weighted reverse grip pull-ups: 45 x 5; 80 x 5, 5, 5

4 total rounds.  Plyo squat drops x 3 prior to each round of Front Squats; straight bar reverse grip muscle-ups x 3 prior to each round of pull-ups.

Not so much concerned with the overall time of completion, but limited rest b/t sets as much as tolerable.  Emphasis still on each individual concentric rep completion as fast as possible.  No grind sets.  Power emphasis in the 5(+/-1) rep range.