This is variety post, so sorry if it is jumbled with different ideas. Let me just start by saying OUCH!!!!!!! I'm sore. I guess it just doesn't matter if I workout all the time, get some exercise in on vacation (once), and stay active. Not doing a CF workout for five days and then jumping back in (even something that seems like it should be easy) will make you sore. And I suppose the type of exercises you do that make you most sore are ones that bring you to muscular failure over a decent set of reps. Probably wasn't too smart of me to choose 225lb deadlifts for high reps or 100 pull-ups in a row. Live and learn.
So, doing a self evaluation I have decided that what I need most is improved strength, particularly overhead. It also wouldn't hurt if I got my pull-up max set to upwards of 40 and push-ups to upwards of 80. Got plenty of practice with the high rep bodyweight stuff yesterday (100 pull-ups, push-ups, sit-ups, squats) so wanted strength today. Schedule will prevent me from getting to the gym. What to do?
I'm thinking some intense uphill runs, pistols (one legged squats), and handstand push-ups. I can do it at home, I need the practice, and they are strength builders. So today's workout is
5 Rounds
1 min run at 12 degree incline (or just a one minute sprint)
10 Handstand Push-ups
20 Pistols (10 each leg)
Wednesday, July 9, 2008
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2 comments:
Aaron, yeah that OH work really pays off. I've been pushing that on any day that my shoulder is up to it. I see the biggest gains with OH work. I mean I even see my core strength jump up!
So even if you've only got one arm to work with get stuff OH! If your shoulders can't take crazy amounts of movement then do walking lunges with DB's or KB's even BB's. Sometimes I just walk around the block with my BB OH! Freak that I am I don't care what others think!
See ya Saturday!
I totally agree. Anytime you press overhead it is a full body movement. I feel like my relative lack of strength is partially due to shoulder mobility issues. My back has to hyper-arch (if that makes sense) to keep the bar over the middle of my foot.
So, I work on shoulder mobility (overhead squats and kipping pull-ups) and then practice the movements. I didn't want to do CFT yesterday so I did squats. Then, I did handstand push-ups, shoulder press, push-press, and jerk practice. HSPU I can only do a few at a time and then did some negatives. Heavy shoulder press (for me), heavy push-press, and then light jerk practice since I'm not very good at them. Good workout for me.
Today, I RUN!!!!!
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