Alfred's self hating log of pointlessness

[Alfred_E._Neuman]

Sat 6/24/17

At the gym before lunch:
Warm-up with mobility and handstand practice.

DL: work up to 275 x 3 x 5 sets, 225 x 5

Weighted pull-ups: Work up to 80# x 1, missed 90#, 45# x 4 x 3 sets

Dips: 15 x 3 sets
alternated with
Pistols: 5 l/r x 3 sets

Tucked Front lever rows x 5 x 5 sets

Push-ups: 20, 15, 10, 10, 10 rest 1:00 between sets

L-sit and elbow lever practice.

[Alfred_E._Neuman]

Sun 6/25/17

Walked for ~45 minutes before breakfast.

Row 7.5k before lunch.
1k warm-up
6 x 500/500 recovery
1k cool-down

Rodney Yee yoga in the afternoon for stretching and mobility.

Wend to a dinner show with my wife and a couple of her friends in the evening. Good day.

[Alfred_E._Neuman]

Mon 6/26/17

Rode the bike to work.

Calisthenics after work:
Warm-up with mobility, Handstand practice

Front Lever practice: Tuck holds x 5 sets, band assisted raises x 5 x 4 sets

1-arm push-ups to bar in the rack: 5 x 6 sets, lowering the bar each set

Ring dips x 15 x 4 sets, Various push-ups x 2 sets
alternated with
Pull-ups: 10 x 6 sets

Dragon flags and HLR for abs

[Alfred_E._Neuman]

Tues 6/27/17

Rode the bike to work.

Row 30:00 after work. Just over 7100 meters.

[Alfred_E._Neuman]

Wed 6/28/17

Rode the bike to work.

Calisthenics after work:
warm-up with mobility, handstand practice.

Pistols: 3,2,1 l/r x 4 sets
Handstand practice between sets

Lunges: 10 l/r x 4 sets
alternated with
Skin the Cat x 5 x 4 sets, working Back Lever each rep

Swing: 40kg x 10 x 3 sets
alternated with
Straight bar dips x 7 x 3 sets

Dragon flags and L-sits x 3 sets for abs

[Alfred_E._Neuman]

Thurs 6/29/17

Rode the bike to work.

Row 30:00 after work. A little over 7k.

[Alfred_E._Neuman]

Fri 6/30/17

Rode the bike to work.

At home after work:
Warm-up with mobility, Handstand practice.

Tuck front lever rows x 6 x 5 sets
alternated with
Pike push-ups with feet on bench x 8 x 5 sets

Pull-ups/chin-ups: 12, 12, 10, 10
alternated with
Push-ups: 25, 25, 20, 20

L-sits

[Alfred_E._Neuman]

Sat 7/01/17

Legs and low back before lunch:
Warm-up with mobility
Jumping squats x 5 x 5 sets, Handstand practice

Pistols: 5 l/r x 4 sets, unbroken

Skin the cat x 5 x 4 sets, working back lever each rep
alternated with
Reverse lunges x 10 l/r x 4 sets

Elbow levers x 5 holds for max time

Skip rope and swing x 15:00. Skip various skips for a bit, then swing 28kg for a bit.

[Alfred_E._Neuman]

Sun 7/02/17

Row before lunch:
C2 medium workout -
500 warm-up
5 x 1500 with 2:00 recovery
Just over 10k total meters.

Kept the work sets at just under 2:00/500 pace. Never let the SR get above 28, and was trying to keep it at 25-26. Harder than it should have been. Out of real erg shape. Need to step it up over the next couple of months to get ready for the Fall and winter challenges.