Push jump up run
Blog Written with a loving hand by kitt some time around 10:39 on 9 June 2008Today's workout was three sets of
Sled push
25 box jumps
25 push ups
25 barbell V-ups
Run 6 lengths
The sled push was bending over and pushing a weight sled (with weights!) down 20m, turning around and pushing it back 20m. I had a 45 pound weight on my sled. Kris had 55 pounds or 70 pounds, I think 55, with a token extra 10 pounds.
There's some technique to the sled pushing. The handholds are about 8" from the ground, so you're at an angle when you push. You can honestly just walk the sled down, or you can push off hard, bringing your knees to your chest as you push hard and quickly. I did the latter for five lengths total, but did walk it down one length to count my steps on walking. When I push walk the sled, I have over 30 steps to push. When I go all out and push run with the sled, I have 17 steps to push. When I go my normal speed, I'm about 21 steps to push.
Somehow, the more intense effect seems smaller than the relaxed, "lazy" effort.
I did the box jumps at a lower height than I normally would do. My knees have been bothering me as of late, and I chose not to tweak them by landing at a higher height that would require more knee bending with weight. I'll be starting back up the "Sky's the Limit" vertical leap training, not because I'm working on increasing my vertical (though that will be nice) but because my knees felt the strongest after completing that program. Even Kris agreed when he said, "I didn't feel like I jumped any higher, but jumping my normal height was easier."
I did the pushups modified from my knees. I feel the strength building in my chest, so I may need to go back to regular pushups soon.
The barbell V-ups were done with the full barbells, though with no weights. Lying supine (on your back), the bar was lifted so that the arms are perpendicular to the ground. Then, moving the barbell slightly (maybe 30°?) back over the head to start a V-up, the bar was moved back toward the abdomen, keeping the arms straight, as both legs are brought up straight to a vertical position (so the barbell nearly touches the knees, legs pointing stright up). The legs are brought back down so that the feet are about 6" from the ground, and the barbell extended back (eh, over shoulders/head). That's one. Do 25. I did only 15 in a set.
Each length when running six lengths was 40m. I had new shoes, so ran it at a quick pace, so as to test out the shoes.
Ooooooo, were they comfy!
We had five minutes at the end of class, so we did additional ab work on swiss balls.
Hmmmm... practice is at Stanford, not Baylands. if only I hadn't been driving up from L.A. when that email went out.
MicroBlog Posted by kitt at 18:10 on 8 June 2008Fly by visit
Blog kitt decided around 09:00 on 8 June 2008 to publish this:At least I managed to visit with the poppa.
Dinners
Blog kitt decided around 19:43 on 7 June 2008 to publish this:Bob and Suzanne have been wonderful about arranging dinners for me. Last night was a brief visit with Edie and dinner with Yosufi. Amazing what a decade will do, yet, how much Yosufi looks the same. Well, except for a few grey hairs.
I wonder if he thought the same about me.
Tonight James Douma is joining us for dinner. Which is strange, as I didn't really know him when I was down here, and have last seen him in Northern California. Smaller world than I normally think it is, though not as small as it could be.