Vanity workout and basketball

Did a good old-fashioned 'arm' workout today. Curls, close grip bench press, tricep press downs, spider curls.

Followed that up with 30 minutes of full court, 2 on 2 basketball. Awesome cardio, lots of fun.

Tomorrow the plan is O-lifting...Snatch followed by Clean & Jerks.

Misc. workout

VERY sore from yesterdays squats, run, and Bulgarian Sandbag "Around the Worlds". Took it a little easier today:

Push Press:
135 x 5 x 5

Pushups: As many as possible in 3 minutes. 79 total.

Knees to elbows: 3 x 10

Basketball for 25 minutes

Incline Press, Bulgarian Sandbag, CF Metcon

Incline Press
135 x 10
155 x 8
175 x 4
185 x 3
185 x 3

42lb Bulgarian Sandbag "whirlybirds/around the worlds" - 15 sets of 10 swings

At the local high school track:
4 rounds of:
50 squats
400m run

Did not time it, just went at it hard.

OH Squat, Push Jerk, Bulgarian Sandbag & Basketball

Overhead Squats
95 x 5
135 x 5
155 x 5
155 x 5

Push Jerk
155 x 3
185 x 3
205 x 1

Bulgarian Sandbag exercises

15 minutes of 2 on 2 full court basketball

Friday Solo Day

As many pushups as possible in 3 min: 89 (full range of motion). Goal was 100+

Clean & Jerk
135 x 1
135 x 1
185 x 1 - slight press
185 x 1
185 x 1

Dumbbell Presses - 4 sets at 80lbs
Cable Crossovers - 4 sets

2 mile run - Nice, easy pace. First time going out for a run in 6 months. Felt great getting outside.

Laces to bar - 3 x 10

Tonight I am going to build a Bulgarian sandbag (to go along with my slosh pipe).

Snatch and Slosh Pipe

Snatch
75 x 3
75 x 3
135 x 1
135 x 1
135 x 1
145 x 1
155 x 1 - Tied PR
160 - Failed 5 times

Still chasing that ever-elusive bodyweight snatch of 160lbs. SO close today. Garth got it (PR for him). I hope to get it soon.

Slosh Pipe: Zercher carry for distance - I carried it the farthest of the 7 of us guys. Biceps were on fire! Love that slosh pipe.

Power Cleans, Bench Press, Slosh Pipe

Power Cleans
135 x 3
175 x 3
175 x 3
175 x 3
205 - Failed

Bench Press
175 x 5
175 x 5
205 x 5

Fun with the slosh pipe: Zercher carries, curls, overhead press, overhead squats, lunges.

I love my Slosh Pipe

I just went for a 10 minute jog, then spent 20 minutes outside with my SLOSH PIPE. That thing is A.W.E.S.O.M.E.!!

I did:

Five laps around my house doing the Zercher carry (my backyard is a 45 degree angled hill, making it much tougher)
One lap around my house holding it overhead
Bicep curls: 3 sets of 10
Overhead press: 3 sets of 10
Lunges: 3 sets of 10
OH squats: 8 sets of 5

Best $19.45 I've ever spent!!

Friday Fun Day

Andy "Nard Dog" Heikes and I just did a little "Best Of" workout today:

Squat Clean

135 x 5

135 x 5

Press

135 x 5

135 x 4

Push Press

135 x 5

135 x 7

155 x 5

Overhead Squat

135 x 5

135 x 5

135 x 5

135 x 5

Pullup Pyramid:

4x: 1x2x3x4 (40 pullups total, all deadhang of course)

Laces to Bar:

3x10

Also, last night, I built a 10ft - 3" - 28lb SLOSH PIPE ala Dan John. It is awesome! Adam Oldenburg and I did the Zercher carry, overhead carry, overhead presses, OH squats, walking lunges, and trunk twists. At a cost of only $19.45 to build, this thing will be a ton of fun to add to our workout routine!

Back Squat, Bench Press, Deadlift

We had a fun "Powerlifting Meet" this morning between Adam, Andy and I

Back Squat
135 x 5
185 x 3
225 x 1
255 - Failed
245 x 1

Bench Press
135 x 8
185 x 3
225 x 1
235 - Failed

Deadlift
135 x 3
225 x 3
315 x 1

Totals:
Dave: 805lbs @ 160lbs bodyweight
Andy: 875lbs @ 230lbs bodyweight
Adam: 705lbs @ 200lbs bodyweight

Laces to bar: 3x10

Split Snatch, Heaving Snatch Balance, Tabata Intervals

Split Snatch - First time attempting this movement
75 x 3
95 x 2
115 x 1
115 - slight press
115 x 1
135 - EPIC (as Tom Mohr would say) fail. Felt really heavy
115 x 3
135 x 1 - Tried 135 again. Just a slight press, didn't feel nearly as heavy as two sets earlier. Like Pat said, just need to do these a couple of times to get the feel for them. I really liked these, and will do them again Thursday

Heaving Snatch Balance
75 x 3
115 x 3
135 x 3
160 x 3 (bodyweight)

I can OHS squat 160lbs 9 times. I was able to do Heaving Snatch Balances with 160lbs three times no problem. But I still can't snatch it! Tom, if you're reading this, how about you come to CDW@play full time and coach me?

Tabata Pushups & Situps
Pushups - 80
Situps - 73

Andy did:
68 pushups
91 situps