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"typical week"
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thegnome View Drop Down
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Points: 3169 		Post Options Post Options   Thanks (0) Thanks(0)   Quote thegnome Quote  Post ReplyReply Direct Link To This Post Posted: 12/19/09 at 6:02am
Rest of the week
Wed: Conditioning on that elliptical thingy XC ski season should be soon so I use that now.
Thursday: DL's 5's then a set of 10 it was a PR for 10 reps.  Then Military Presses 5x5, then Power Shrugs and finished with Hammer Curls
Friday:  Rode that spin bike thing we got for the weight room

I might go into St. Lawrence tomorrow and do some snatches and c&j's since I probably won't be able to get into a gym until I get to Pgh. on Wednesday.  Then I'll get to play at Lifeforce (the old South hills Golds) for a week or so.
Andrew G

Vada a bordo CAZZO!!!!
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Wayne Hill View Drop Down
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Points: 2935 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Wayne Hill Quote  Post ReplyReply Direct Link To This Post Posted: 12/19/09 at 6:16am
Good idea.  Alexeyev used to train the quick lifts standing in water, although I don't think it was frozen at the time.
"We may be small, but we're slow." - MIT Rugby
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thegnome View Drop Down
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Points: 3169 		Post Options Post Options   Thanks (0) Thanks(0)   Quote thegnome Quote  Post ReplyReply Direct Link To This Post Posted: 12/19/09 at 6:36am
Not into THE St.Lawrence, into St. Lawrence, the University silly.  Oh and I thought the Alexeyev thing was a joke he pulled and he only did that picture to mess with everyone's head.
Andrew G

Vada a bordo CAZZO!!!!
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Wayne Hill View Drop Down
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Points: 2935 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Wayne Hill Quote  Post ReplyReply Direct Link To This Post Posted: 12/19/09 at 8:57am
Originally posted by thegnome thegnome wrote:

Not into THE St.Lawrence, into St. Lawrence, the University silly.

Oh:  never mind.

Quote Oh and I thought the Alexeyev thing was a joke he pulled and he only did that picture to mess with everyone's head.


It probably was:  he did like to mess with people.  I was just trying to be supportive.
"We may be small, but we're slow." - MIT Rugby
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thegnome View Drop Down
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Points: 3169 		Post Options Post Options   Thanks (0) Thanks(0)   Quote thegnome Quote  Post ReplyReply Direct Link To This Post Posted: 12/19/09 at 12:00pm
You always are supportive! We need to get you back out on a field, you are greatly missed.
Andrew G

Vada a bordo CAZZO!!!!
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Points: 1341 		Post Options Post Options   Thanks (0) Thanks(0)   Quote chirolifter Quote  Post ReplyReply Direct Link To This Post Posted: 1/02/10 at 9:27am

Thurs.

12/31...   weights, 35, 28 x 6each

snatches up to 100k, hang pulls, 90,100,110 fast triples, 120,130, 140 re-set x3

ring pullsups 3x7, low row 3x8

standing crunch, row 200m, core crushers, gripperx40-all crossfit style x 3rounds...  Bike 15min

1/2/10

Both Hammers x 9,

Light hang Power Cleans 5x3  80k.

Core

Bike 20min 
"It's what you do when no one is watching that builds character."

Gene Flynn
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brandon View Drop Down
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Points: 42 		Post Options Post Options   Thanks (0) Thanks(0)   Quote brandon Quote  Post ReplyReply Direct Link To This Post Posted: 1/05/10 at 2:09am

started doing a push / pull routine

 monday and thursday- pushing excercise. squats, bench press, shoulder press, etc

 tuesday and saturday- pulling excercises. deadlifts, rows, cleans, etc.

i mix up different push/pull excercises

 i also throw at least once a week and do grip work one or two times a week
visualize it, plan it, lift it!!!
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