There Will Be Sweat

All posts tagged "core"

Sat, May 23 2009

Core Training

Deadlift Twist (85lb) x 5/side
Knees-to-Elbows x 10
Knee-Hugs x 22, 23, 24, 25

Repeat 4x

Finisher: Plank hold for time: 3:19.

Did this at the weight room at the Metropolitan Pool with Dave, post-swim. He’s the one who set up the odd rep scheme for the knee hugs, so don’t ask me.

core
si4

Tue, May 12 2009

Core Training

Standing Wheel Rollouts x 5
Abmat Situps x 20
Bird-dogs x 20

Repeat 5x

Tue, May 5 2009

Rainy Day Workout

Trapped inside due to the weather, so I headed downstairs to the sweaty little basement.

100 Rope Turns
10 Kneeling Wheel Rollouts
100 Rope Turns
20 Lying Hip Swings
100 Rope Turns
30 Situps

Repeat 5x.

Total time: 24:28. Tried to maintain the sprint-in-place jump rope style throughout and when I got in the groove I motored through it. The LHS were the hardest part by far.

Tue, Apr 28 2009

Core Training

Standing Wheel Rollout x 5
Abmat Situps x 20
Lying Hip Swings x 20
Bird-dogs x 20

Repeat 3x

Wed, Apr 22 2009

Started with some light squats, front squats, and deadlifts to work on technique. I still need to figure out my overall strategy for the next few months, but I’ll be backing things off this week. Did the main circuit:

Flags x 5
Russian Twist (25lb plate) x 20
Back Extensions x 10
Knees-to-Elbows x 10

Repeat 4x

Finisher: 2 min plank hold.

core
si5

Sat, Apr 11 2009

Core Training

Flags x 5
Russian Twist (25lb plate) x 20
Back Extensions x 10

Repeat 4x

core
si6

Sun, Jan 18 2009

Core Training

Overhead Squat
- 5 x 85lb
- 5 x 105lb
- 3 x 105lb *FAIL*
- 5 x 85lb
- 5 x 85lb

Turkish Get Ups
- 5 x 30lb
- 3 x 65lb
- 3 x 65lb
- 3 x 65lb

Then onto the main circuit:

Flags x 5
Saxon Side Bends (5lb dumbbells) x 10
Supermans x 10

Repeat 3x

Finisher: L-Pullups x 10

core
si6

Sun, Dec 21 2008

Squats and Core Work

My left elbow started really bothering me yesterday, so there was no way I was doing overhead presses, deadlifts, weighted pullups, or even burpees today. Decided to keep up the squat portion of the stronglifts program:

Squat
- 5 x 5 x 255lb

Since I couldn’t do much else, I cooled down with 5 sets of 135lb squat and really focused on form. I’m feeling pretty good with my squat progress. Then went into some core training:

10 Knees-to-Elbows
20 Russian Twists (25lb plate)
10 Weighted DB Decline Situps (20lb in each hand)
10 Good Mornings (45lb)

Repeat 3x, finish with 2:00 min plank hold.

I think I may pause the stronglifts program and the burpee challenge for a week to let my elbow heal up. Frustrating.

Sat, Nov 22 2008

Core Training

Using my gorgeous, new, nurse-constructed parallettes (thank god Zach’s dyad has a hacksaw), I worked on my L-sits after my GPP session.

2 min L-sit (30, 15, 15, 30, 15, 15)
2 min plank
1 min side plank (each side)

Kept it pretty light today…can’t be too sore for my strength session tomorrow don’t ya know.

Sat, Nov 8 2008

Core Training

Standing Wheel Rollout x 5
Hollow Rocks x 15
Birddogs x 20
Chinnes x 100

Repeat 4x

Finisher: 2 min plank hold.

Man, I let those standing wheel rollouts get away from me. After the first set I had to use the wall to as a stopper because I couldn’t get full extension.