Training Log Archive: PaddleFiend

paired with teammate 1 works 2 counts/rests/corrects form
10lb plate
25 reps
3 rounds
Start with right hand for all exercises, once complete all then switch and repeat all exercises with left hand = 1 round
a) seated on floor, legs straight, 1 arm shoulder press, full extension, plate vertical
b) pushups - nose to thumb of one hand then back up to centre
c) situps with plate vertical and extended fully overhead (similar to turkish get up position)
d) single leg romanian deadlift - plate held on same side as anchor leg
e) repeat all with left hand
f) rest then count/correct form of teammate

switch to 12.5 lb DB
15 reps
2 rounds

then 10 reps
2 rounds

then 5 reps
2 rounds

then 3 reps
1 round

1. pullups 1x8r neutral, 4x8r wide
2. bench 105lb 4 x 6r - had trouble today, couldn't go all the way to chest, by 3rd set had to rack after 3, 4th set racked after 3,4,5....possibly still recovering from the beating on Tuesday's circuit of puke then team circuit Wed?? lot of upper body/chest.
3. str. leg deadlifts 4x10r @ 95lbs, 2x10r @ 105lbs, 1x10 @ 115lbs
4. 1 arm bent over DB row 4x6r 55 lbs

3 rounds. 1. 90 seconds 2. 30 seconds 3. 30 seconds. I think there was 45-60 second rest between stations. working with a partner:
1. partner passing med ball twist a) clockwise b) counterclockwise
2. a) cable row b) str arm lat pulldown
3. a) plank forearms to high pushup position alternating b) skipping
4. a) jumping pullups b) rest
5. a) plyometric power-over med ball pushups (1 hand on ball, 1 hand on ground, exploding pushup and roll ball to opposite hand repeat back) b) rest
5. a) side to side bench jumps (hands on bench, body centered over bench, jump side to side) b) kettlebell swings
6. straight arm cable body twist? not sure how to describe this one, body square, parallel to cable not facing cable, grab cable and twist with straight arms pulling away from cable; a) pull to the right b) pull to the left

left side today

circuit aptly named.
do each station 2x. Have 1 minute to do 30 reps. If you do it under 1 minute the remaining time is rest ie. 30 reps in 20 seconds = 40 seconds rest before starting the next exercise in the station. 1 minute rest between stations.

station 1: a) bench b) seated row 1st time/lat pulldowns 2nd time

station 2: a) "snatch" b) curls (hammer curls)

station 3: a) alternating jump lunge b) stability ball rolling

station 4: a) bench row b) push ups

station 5. a) back extensions on stab. ball b) str. arm lat pulldowns

repeat all stations for another round.

pullups 2 x 8r + 2 x 8r w/ 5lb weight added
bench 4 x 6r @ 105lbs
straight leg deadlifts 4 x 10r @ 95lbs/2 x 10r @ 105lbs/1 x 10r @ 115lbs
1 arm DB rows 4x6r (1 set 50 lbs, remaining sets 55 lbs)

woke up with slight knee aggravation which I felt during the run yesterday, needed to ice it this morning, so did not do regular deadlifts

haven't been on the erg for awhile so popped on for a short row.
1. 10 minutes alternating 2 minutes 90%/2 minutes 50%
2. then took a challenge from Think - 500m at damper 7. It's been awhile and I can do faster than this but this morning 528m, 1:57.4 ave/500

light jog...gotta get back into running again...