Hammerlog

[Mjolnir]

Wanted to also record a (gasp) CrossFit workout I slogged through with my buddy on Thursday night. It was called "Christine" and it involved 3 rounds of:

500m row
12 deadlifts at bodyweight (215 lbs in my case)
21 box jumps at 24"

I finished in just over 20 minutes and, although I was fairly winded from it, the workout felt pretty good (this despite having deadlifted 335x5 the day before).

[Mjolnir]

Monday night. No mobility work, just a mini-workout.

Press: 45x10, 65x5, 90x3, 117.5x5x3

I'm going to try and make it in tomorrow for a squat session and some conditioning.

[Mjolnir]

Tuesday afternoon. Did a little mobility work and also managed to do a warmup row of 500m in 1:55, with descending splits.

Squat: 45x5x2, 115x3, 165x2, 205x5x2, x12 - rep PR

Worked out in a different gym and didn't have access to the v-handle pulldown stack. Did manage a couple chins before jetting out of there, though.

[Mjolnir]

Wednesday evening. I didn't make it to the gym today, but I did have a good judo session. Man, I wish I had discovered judo a long time ago. I started going with my kids a few months ago, and now I'm hooked. It makes a great conditioning workout. I always leave the dojo sweating my ass off.

[Mjolnir]

Thursday afternoon. Did some mobility work with the foam roller before heading to the gym. Was definitely feeling the soreness from yesterday's judo training. Foam rolling helped a lot.

Bench: 45x10, 95x5, 155x5x2, x14 - rep PR

Power clean (as warmup for deadlift): 45x3, 95x2, 145x1, 165x1, 180 (fail), 180x1 - this is 5-lb PR over last time I cleaned. Still pretty lame, but progress is progress.

Deadlift: 255x1, 340x5

[Mjolnir]

Friday afternoon. Hit the Olympic-sized pool at the YMCA for some sprint work.

Ten 25m sprints freestyle.

Ten 25m sprints backstroke.

Four 25m sprints breaststroke.

Then I got some time in the sauna. Good stuff.

I figure that the swim sprints are just as good (if not better) than running sprints, although I plan to start running again here real soon. One thing I really like about the swimming is that it feels like good therapy for my shoulders, which are still kinda tweaked.

[Mjolnir]

Saturday afternoon. Good mobility work pre-gym followed by a solid 500m row in 1:57 with descending splits.

Press: 45x10, 65x5, 85x3, 105x2, 120x5x2, x6

Squat: 45x5, 95x4, 145x3, 210x5x2, x11 - rep PR

V-handle pulldowns: 13x6, 12x10

Swim sprints: 25m x10 to finish.

[Mjolnir]

Sunday afternoon swimming.

4x100m - 1:53, 1:51, 1:55, 1:56

4x50m - :51, :53, :55, :50

(1:00 and change of rest between sprints.)

[Mjolnir]

Monday afternoon. An abbreviated session because I had to dash off to the airport for an overnight work trip. To make matters worse, I got little to no sleep last night and had to wake up super early to meet some clients. The sleep I did get was fitful and shitty, so I was a zombie by mid-morning. (Luckily, my early morning with the clients was fruitful though. Thank God.)

Although time was short, I did spend some time to foam roll and mobilize. Also rowed a 500m in 1:57 with descending splits. Glad I used that time wisely. It meant less time for lifting, but I'm cool with it.

Bench: 45x10, 95x5, 157.5x5x2, x10

Squat: 45x5, 105x3, 165x2, 215x5x1

V-handle pulldowns: 13x8

Quick swim: 200m in 4:13.

[Mjolnir]

Wednesday afternoon. Ran short on time for lifting, so I'll get it done tomorrow instead. I did, however, make it to judo with my daughter. Good time practicing osotogari and counters to seoinage. Also had some fun sparring (randori) with a strong green belt and held my own. Sweated my balls off though.