Page 3 - Rox's Return, Part Deux

[tkinsley]

Originally Posted by hard_rox

Better check your time settings because I posted that at 6:05 AM. I'm working out at 5 AM. And bed comes way too early. Typically 8:30 PM

Hee! I'm in that same boat, Greg... typically in the sack by 8-830. Night person, I'm not. You are doing some interesting moves in here! Video, please.

[hard_rox]

Originally Posted by RedWifey

My clock says 6:54 and your post came at 6:51...is that right? I know you are one hour ahead...time zones: they blow my mind!

Yeah, posts are displayed when they are posted with respect to your timezone, not the poster's. That always throws me. Rob posts very late and I see them displayed in the 3 AM hour when in fact he's posting at midnight. Damn night owls.

Originally Posted by tkinsley

You are doing some interesting moves in here! Video, please.

Whatcha looking for, Tina? I'll probably post some cleans next week and ask for a critique from those more knowledgeable than I.

[hard_rox]

Wed. Apr 16

Front squats
1x5x 135
1x3x 155
3x3x 190 (85% 1 RM)
3x1x 205 (91% 1 RM)
1x5x 135

Int. Rot: (1 band, 11 ft) 3x15
Ext. Rot: (1 band, 5 ft) 3x15
T-curls: (1 band, 7 ft) 2x8
Sub. scap pull: (1 band, 7 ft) 2x10

My left wrist felt strained during the singles but otherwise a good effort.

No gymnastics last night. Completely forgot about it until around 6pm and by then I wasn't in the mindset to go. Considering I was nodding off during a 10 AM meeting, figured it'd be best to get some rest instead.

[hard_rox]

Thurs Apr 17

3 rounds for time of:
20 ball slams - 15% BW (6lb medicine ball)
16 1-arm DB power snatch - 20% BW (30 lb DBs)
200 m sprint

7:59


Sprints weren't too "sprinty". Ball slams were fun.

[pjb923]

Front squats are looking good. Keep working on it and keep stretching those wrists and you will get more and more comfortable with them. You may already be doing this, but something that helps me to releive some of the strain is to only grip the bar with 2 or 3 fingers.

I'm happy to see that you are keeping up with your rotator work, it's so easy to forget about it and drop it from your routine.

[hard_rox]

Thanks, Paul. I tend to forget about wrist stretches until the morning of front squats. Need to add those to my evening stretching routine.

[hard_rox]

Thurs Apr 17

PM Workout:
Gymnastics

3 rounds: L-sit, front lever, invert, back lever, skin the cat, invert, L-sit
3 muscle ups, L-sit to press position

Mushroom: 3x3, 3/4 of circle

Rope climb: 2 ascent/decent in L-sit (15 ft)

Tumble track: Random flips

Slow evening at the gym. Trying to cut back on the volume of work until the shoulders are 100%. Happy with the MUs considering I couldn't get thru the transition last time.

[hard_rox]

Fri Apr 18

Superset (Rest=120 sec)

Pull-up: 1x5xBW, 1x5+25 lb,3x3+50 lb, 1x1+650 lb, 2x1+70lb, 1x5+25 lb
DB press: 1x5x25s, 3x3x40s, 6x1x60s, 1x10x25s

Cut back on the presses from last week due to soreness, otherwise a good workout.

[hard_rox]

Mon Apr 21

5 rounds for time of:
5 box jumps – 20”
5 ball slams
5 Oh-Susies
5 pull-ups

Time: 6:49

Hadn't done Oh-susies (aka Hindu pushups) in a long time so they took some getting used to. Quick workout.

[gobbla]

nice workout. looks pretty killer

[hard_rox]

Tues Apr 22

Cleans:
2x5 95 lb
3x3 140
1x1 165
2x1 170

Hang Clean:
3x5 95 lb

DB Floor press:
1x8 30s
1x5 50s
3x5 70s

Became evident during the heavy cleans I need to work on properly racking the bar. The last two sets my elbows were pointing at the floor. Did some light hang cleans focusing on the rack position. Floor presses felt good.

[Mahler]

Workouts are looking solid. Ipressive that you are working through your shoulder issues.