Drylands, Saturday, Sept. 11
by, September 11th, 2010 at 08:35 PM (2037 Views)
broomstick twists, 25
windshield wipers, 25
burpees with air squat, 10
reverse scoop w/25 lb plate, 1 x 15, & w/30 lb DB, 1 x 15
sieber squats, 25, every 5th one airborne
supine superman streamline ("SSS") on bosu, 2 x 1:00*
[nomedia="http://www.youtube.com/watch?v=RdUVq_T8DpE"]YouTube - Bosu Streamline on the Back[/nomedia].
box jumps, 2 x 10
lower back/tricep exercise, 2 x 25**
skull crushers, 50 x 1 x 10, 60 x 1 x 10
back squat, 100 x 2 x 8 on power rack
standing straight arm lat pulldown, 150 x 2 x 8
lunges, 50 x 1 x 10, 60 x 1 x 10
* This seems like a very effective core exercise. And I could definitely have held it longer. It hits the same areas as planks, moreover, without any shoulder stress. Nice.
** A trainer showed me this exercise. It's hard to describe. I used the lat pulldown machine, a pole and the wall. You kneel on the lat pulldown bench and hook your feet under, grab a long pole about mid way down, plant the pole in the intersection of the wall and floor, then lower body down and then back up. Seemed to really hit the lower back and triceps. Would probably work even better with a weight belt
25-30 minutes of stretching, light yoga and foam roller work
15 minutes in steam room and whirlpool
I thought about all the comments, all very insightful, on my blog from a couple days ago. I've tentatively concluded:
1. My dryland sessions are too long and I need to leave when appropriate and resist the urge to do more. I did less today, I believe, and cut back on the number of reps and on some core work.
2. Do less core work in the gym, but make sure the work I do "counts" and is hard. Plus, if I don't do some core work behind hard strength work, what will I do -- talk to myself?
3. Keep doing some plyos in a moderate amount. I don't think there's any need to go crazy on these anyway.
4. Focus more on pure strength and less on fitness. This one is hard for me, and somewhat contrary to my nature. It might result in faster swimming, but less fun in my dryland workouts. I have been shirking raw strength work lately, probably over the last year. I'm not sure how much this has negatively effected me though. My times from Atlanta were fairly comparable to the year before. Perhaps a very slight drop off in the 50s. On the other hand, I was wearing a Jaked instead of a B70, so theoretically they should have been faster.
5. I hate back and front squats though. Tried back squats again today. I just can't stand having the bar on my back/shoulder area. So I think I either have to do overhead squats or those bulgarian single leg squats. Any other suggestions? Carry on with goblet squats?
6. I like deadlifting much more than back squats. Not sure this is a substitute for all squats though. And, apart from front and back squats, I've surprisingly grown rather fond of other forms of squats and squat plyos.
7. I still want a sled ... I hope you're using that, Geek!
Today, I saw something I'd never seen before. At FortSon's CC race, for which it was almost 80 degrees as the varsity goes last, I saw a kid projectile vomiting the last 200-300 yards of the race. No idea how he could even manage to keep running! FortSon did OK, got a wicked cramp that killed his last 1K or so (which is usually his strength), but still started out faster than he did last year.