Thursday Grinder because I am took of Friday to go to evansville IN.
typical Kb warm up
Worked up to 205 LB clean, caught it in a squat yay.
then did 15 rounds @ :30 deadlift, clean, squat, push press
15 min on the stair master’
abs
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Tiemann Workout 10.29.2018
Warmup
5 min row
40 arm raises
10 arm circles
The gym moved the rowers and the decline ab bench, v upset.
Set
3x
12/12/10 x leg press @ 90/180/270
15 x bench @ 95/95/115
10 x ankle in and outs @ 5… having some tendon trouble with my left ankle, not sure why, hope it goes away.
10 x upright rows 60/70/80
Cooldown
ab set
really felt like shit this morning, motive for the gym was to get some blood flowing to make sure I wasnt sick and do some PT on my ankle.
Tiemann Run 10.28.2018
13.16 Miles 1 hour 56 minutes 59 seconds
8:53/mile
Good long run. Cool enough that I had to wear a shirt the whole time, but started making my nipples sore towards the end ha. I was also contemplating more miles, but I managed to outlast my phone battery so I called it quits.
Tiemann Workout 10.27.2018
Warmup
5 minute row
40 arm raises
Set
3x
10 x DB curls @ 30/32.5
10 x DB OH press @ 30/32.5
12 x chest and back flys @ 22.5
10 x close bench @ 22.5
10 x back/ oblique raises @ 45/50/52.5
10 x weight ab crunches and side @ 35
Cooldown
ab set
stretching
Tiemann Run 10.25.2018
5 Miles 44 minutes 11 seconds
8:50/mile
LaBrake 10.23.18
did a little warmup then a short rowing session to prep for the Humana rowing challenge, only to find out it was only a 100m sprint. Tweaked my should pretty bad doing some half get up stuff so I am pretty bummed about that. I guess its a good thing I am starting (and hopefully finishing) smolov squat program next week. I went a 16.4 in the 100m row this AM. Will probably be back this afternoon for a real work out.
Best,
C
Weisheit Workout 10-23-18
45 minutes in the hotel gym. Did a nice warm up jog. Exercises. Finished up with incline sprints.
Tiemann Workout 10.22.2018
Standard Warmup
5 min row
40 arm raises
10 arm circles
Set
3 x super set @ 95 lbs
5 x deadlifts
5 x barbell rows
5 x hang clean
5 x front squat
5 x OH press
5 x back squat
5 x good mornings
Just wanted to get some action at the gym didnt stay long.
Cooldown
ab set
stretching.
LaBrake 10.22.18
A quick lunch break today. Wasn’t too sore from the 100 rep challenge but definitely very fatigued. Prepping for the Humana rowing challenge, probably lame but I am excited for it.
stretched for like a min
row w/ 1 min rest between distances
500 w/u
2000 push
500 active recover (1:56 ish pace)
1500 push
500 active recover
1000 push
500
500 push
in total with the meters rowed during the 1 min rest I got to 8300m.
Tiemann Run 10.21.2018
10.11 Miles 1 hour 23 minutes 37 seconds
8:16/mile
PSA: DO NOT EAT FOOD TRUCK MEXICAN BEFORE A LONG RUN
