T Nation

CrossPower - CrossFit/Speed/Power Training


#521

How’d bench feel on your shoulder?


#522

Not too bad. Kept elbows tight and touched chest pretty low.

Matt Norquist


#523

8/1

Back to Boston tonight after a good set of NYC meetings.

This AM just did biceps, triceps, delts, and a few hundred meters of farmers carries with 60# DBs.


#524

8/2 - lots of walking around city and went to unemployment seminar.

8/3 - traveling to FL to see the kids - so did 100 swings with 100# KB this morning.


#525

8/4

  1. Walk a couple miles upon waking
  2. 2 miles kayak
  3. 90 minutes at Top Golf

Top Golf is a lot of fun, except for my wife beating me despite not hitting good shots herself. It’s a great set up though.

MN


#526

8/8

18 holes of golf - walking. Played pretty well, 90 this time - lots of walking, lots of elevation changes. Think I got heat stroke as just about passed out afterward!


#527

8/9 - another full day on planes and cars and meetings - out at 630 - back at 8. Getting close to getting a new gig I think (6 weeks so far now?!). I really intended to use this to let my body get feeling good all the way around, and lose some BF - but have failed to make much progress. My legs and arms a tiny bit bigger - but body comp the same. Upper body may be a marginal amount stronger as well.

8/10 -

  1. 3k rowing warmup (11’)
  2. 100 reps total chest press
  3. 100 reps total leg press
  4. 50 reps total bent row
  5. Superset 50 reps each - Tricep kick back (hold at top) + bicep curl.

Once I’m settled to wherever and whenever I’m moving and know my travel schedule - will get back into normal routine. Guessing on/around 9/5.


#528

8/11

Up and watching golf early. Just did rowing every commercial for last 3+ hours. Each commercial was about 650-700m worth. Have totaled about 8k so far and will keep going until 10k.


#529

8/12 - lots of walking - and more golf on TV. Was down to the wire, and looks like Tiger is back!

8/13

  1. Jog and stretch
  2. 12x200m with 200m walk recovery

Mostly around 36” - but pushed a couple down to 33”.


#530

8/14

  1. 2k rowing warmup - 7’20”
  2. Superset 8x8
  • machine OHP
  • Lat pull down
  1. DB snatch - 35 reps from 50 up to 100#
  2. Front lunges (short step push back) 50 reps each leg 30-50# DBs
  3. Curls - triceps - lateral raises : 50 reps each

#531

8/15

  1. Dynamic warmup - jog, drills, buildups and Between Leg forward shot throws
  2. Shot Put - about 20 throws - a little further than last time on standing throws (36’+) about the same in full throws (39-40’)
  3. Discus - about 10 standing throws about same as last time (100’)
  4. Plyos - 30 contacts up stadium stairs
  5. Acceleration development - 12x22.5m

Funny how precise running and throwing can be where being off even by a couple inches in position can make a foot of difference on full throws.


#532

Had a big idea today about my training. Going to start:

Project 30 by 40 in 20.

Get in as good or better overall shape as I was at 30 by my 40th birthday. At a higher body weight (215+ vs 200-205). Strength numbers should be relatively easy (already at/better in most) while speed - power - and conditioning will be tougher. Won’t write out the goals for all the markers, just the main ones and in parenthesis an estimate of where I am now:

  1. Squat: 450 (400)
  2. Deadlift: 550 (465)
  3. OHP: 225 (175)
  4. Snatch: 225 (175)
  5. Clean: 300 (255)
  6. Standing LJ: 10’8” (9’9”)
  7. 30m (electronic timing): 4.00 (4.2) - for reference an auto timed 4.00 30m would be equal to a 3.8 timed the way they do in combine - so equal to about a 4.55 40 yard
  8. 100m: 11.7 (no idea - probably 12.7+)
  9. 400m: 54 (60)
  10. Mile: 5’10” (no idea, probably a little under 6’)

#533

8/16

On the road again with a 6 hour plane ride in a bit - so just got moving.

  1. Row 10 Mins easy - 2500m
  2. 10x5 DB cheat curl + push press. Up to 65#
  3. 500m of farmers walks up to 100# in 50m intervals with 1’ rest after each rep.

#534

8/17-8/21

Travel home to see my sister, baby nephew, and parents - and do a 20 year HS reunion.

Nothing structured - a lot of walking (5-7 miles per day around Seattle) and one day of running. And 5 days of drinking…

Will be back to normal starting today after I wrap up my meetings in about an hour.


#535

8/22

  1. 5’ row
  2. Superset - 60 reps each
  • OHP
  • Lat Pull-downs
  1. Superset - 60 reps each
  • Seated incline curls
  • skull crushers
  1. Farmer’s Walk
  • 600m with escalating weight from 50-100# - equal parts carry, walk w no carry.

#536

8/23

  1. Jog and dynamic warmup
  2. Between leg forward throws w 16# shot
  3. 10 standing shot throws at 34-36’
  4. 8 full throws at 39-40’. One at 41’
  5. 8 standing Discus throws at 90-100’ one at 105’
  6. 5 full Discus throws mostly bad but one at 120’
  7. Acceleration - 11x22m

Pretty pleased with my foot speed and general explosives today. Worth noting that this Discus is a rubber practice disc which typically go 5-10% shorter than a competition Discus.


#537

8/24

  1. A couple miles walk
  2. Superset (75 reps each including warmup)
  • incline bench up to 75# DBs
  • bent rows up to 75# DBs
  1. DB Snatch - 20 reps up to 90#

#538

8/28

  1. Jog and stretch
  2. 10x200m with walk back recovery - most runs at 36” but ran a couple at 32.

#539

8/29

Job meetings and doctor appointments.

600 KB swings sets of 5-20 over course of an hour or so.


#540

Weights of 55 and 100#