Run week/until my back stops hurting.
3.45 mile trail run – 26:52
comment 0
Weisheit Workout 4-30-19
2.7 mile walk at work. V cold.
10 lunges per half innings for tonight’s game. 5 each leg.
Davlantis workout 4/30
Catalyst Athletics 5 week strength cycle
Week 1 day 2.
5 minute row, dynamic, stretch, etc.
2 x 3 muscle snatch @ ~70lb
3 x 2+1 power clean + clean @ 145lb
3 x 2+1 power jerk + jerk @ 150lb
Accessory:
4 x 10 KB swings
DeSapio 04-30-19
Run week/until my back stops hurting.
3.02 mile run – 23:01
DeSapio 04-29-19
Run week/until my back stops hurting.
3.40 mile run – 26:26
LaBrake 04.30.2019
high rep grind sesh, doing moves that involve posterior chain but dont stress my back too much.
Stretch/Rolled
Typical KB warm up + pull ups + hyper extensions
80 KB Thrusters @ 2 x 24 KB bells – Wanted to do 100 but holy carp that would be hard
Did 60 in sets of 5 in the first 10 min which absolutely ended me then took 2 min off and did another 20 in sets of 5.
15 Min spin sesh.
Sauna
Weisheit Workout 4-29-19
2 mile spring walk at work.
10 squats every half inning of the Cards vs. Nats game. Go cards. 180 squats.
Davlantis workout 4/29
Found another Catalyst Athletics program, that looks pretty basic but effective. And it’s free, so that’s neat.
Catalyst Athletics 5 week strength cycle
Week 1 Day 1
5 x 5 back squat @ 75% (225lb)
3 x 5 clean deadlift @ 90% (215lb)
5 x 5 push press @ 70% of jerk (175lb)
(155 is gonna have to be close enough tonight)
Skipped jerk dip squat due to I didn’t wanna do them.
Accessory work:
Pull-ups 3 sets of 10
Overhead strength was clearly my sticking point tonight. Push presses wrecked me
LaBrake 04.28.2019
I’m officially injured. acted stupidly and as of this writing I am in pain. thought i was going to be able to do some back squats but did 225 and my back just exploded.
typical warm up + pull ups + hanging
3×5 @ 135, 185, 225 back squat
3×5 @ 135, 145, 155 OH Press
3×5 @ 95 OH Press
3×5 DB Bench @ 75 Alt Arm, Super set with chin ups
7 min of Deadlift, Power Clean, Hang Clean, Squat, Press @ :30
Stretched, Sauna
LaBrake 04.26.2019
Make up post —
Still not doing any sort of programming, just trying to move. did some snatches cleans a presses with the 24 and 32 kg bell + some db benching + light curls + pull ups.
3 x 5 @ 24 kg 5 single arm swings, 5 cleans, 5 snatches, 5 presses 5 squats
Ladder 1 – 5 same thing as above but with the 32 kg bell
