Archives: 2009 August | Rhaea's Training Blog

Monday August 31, 2009

Posted by: rhaea14 on: August 31 2009 • Categorized in: Workouts

10 minutes bike

Mini band pull aparts: 5×15

Skipping: 40 seconds skip; 20 seconds rest: 5 minutes

Kneeling ring abs: 5×12
ss w/skipping: 5×75

Tall power snatches:
25kgx3
25kgx3
35kgx3
40kgx2
40kgx2 (missed second rep)
40kgx2

Over head squats:
35kgx6
40kgx5
45kgx4
50kgx4
55kgx4

DB Concentration Curls: 23lbs 3×5/arm

V-sits: 5×18

Clean Grip Jerks from rack:
35kgx5
35kgx5
40kgx5
40kgx5

DB Tricep Pullovers (lying): 28lbs 4×5

Regular crunches: 4×12

Side bends w/16kg KB: 5×20/side

I’m surprisingly sore today in strange places. My forearms, traps, and upper back are all really sore, and so is my knee where it’s scraped up.

Sunday August 30, 2009

Posted by: rhaea14 on: August 30 2009 • Categorized in: Workouts

I did a small strongman contest today in MJ that Al put on at the Church of God Family Fest. There were four people in it. I didn’t train for any of the events, which maybe I should have but oh well. It was a fun thing to do.

Frame Deadlift – ~350-400lbs - as many reps as possible in 60 seconds
18 reps – 1st place

Fat Bar Overhead Press – 95lbs - as many reps as possible in 60 seconds
17 reps – 3rd place

Medley – Farmers walk w/45lbs plates for 30 feet, load 180lbs field stone onto 24″ box, flip 300lbs tire 3 times
I couldn’t get the field stone onto the box, so didn’t finish the event.
3rd place

Arm Over Arm Pull of 300lbs tires ~50 feet
34.81
3rd place

I placed 3rd overall, and had fun doing it for a change. Didn’t come away with any injuries either which is a bonus! I scraped up my left knee pretty good trying to get the stone onto the box, but it will heal.

Saturday August 29, 2009

Posted by: rhaea14 on: August 29 2009 • Categorized in: Workouts

15 minutes bike

Mini band pull aparts: 5×15

Skipping: 4×100
ss w/hypers: 4×12
ss w/abs on hyper: 4×20

Snatches: 5×2 35kg
ss w/legs up close grip bench: 5×8 60kg
ss w/regular crunches: 5×15

Cleans: 3’s
35kg
45kg
55kg

10 minutes bike

Mini band pull aparts behind head: 5×15

Regular bench pinkies on rings:
70kgx5
75kgx4
82.5kgx3
87.5kgx2
92.5kgx1
92.5kgx1
87.5kgx2
82.5kgx3
75kgx4
70kgx5

Skipping: 6×100

Didn’t want to do anything too strenuous today as I’m doing a small strongman thing tomorrow.

Thursday August 27, 2009

Posted by: rhaea14 on: August 27 2009 • Categorized in: Workouts

AM
75 minute racquetball

PM
12 minute bike

DB flies: 5×10 23lbs
ss w/standing DB shoulder press: 5×10 23lbs
ss w/hammer curls: 5×10 18lbs
ss w/walking lunges: 5×10/leg
ss w/BB shoulder press close grip: 5×10 55lbs
ss w/hypers: 5×10

10 minutes bike

skipping: 5×100
ss w/Good mornings: 5×5 135lbs
ss w/DB lateral raises: 5×10 10lbs
s w/EZ curl bar bicep curls: 5×10 35lbs

20 minutes bike

mini band pull aparts: 6×15

Pull ups w/purple band ass’t under feet: 3×4

2 hours raquetball

I feel like I need to get some more main movements in my workouts.

Wednesday August 26, 2009

Posted by: rhaea14 on: August 26 2009 • Categorized in: Workouts

15 minutes bike

mini band pull aparts: 5×15

RC mini band internal rotations: 3×15

RC mini band external rotations: 3×15

DB bicep curls: 3×8 23lbs

BB lunges: 5×5/leg 50kg

Medium grip legs up bench: 4’s
60kg
65kg
70kg
75kg
80kg
82.5kg

10 minutes bike

Incline bench press close grip: 3×12 95lbs

GHR’s: 5×10

Overhead squats: 5’s 30kg, 40kg, 45kg

Clean & Jerk:
45kg
50kg
55kg
60kg
64kg (little pushout w/right arm)
64kg
66kg (missed jerk, easy clean)

Clean & Jerk: focusing on pushing self under the bar on the jerk
45kgx1×5

Kinda a slack workout. I had a massage yesterday, so didn’t train. I think I’m tired today from getting up early for work, so that could explain some of the laziness.

Monday August 24, 2009

Posted by: rhaea14 on: August 24 2009 • Categorized in: Workouts

20 minutes bike

hypers: 4×15
ss w/skipping: 4×100
ss w/abs on hyper: 4×20

chin ups w/purple band ass’t under feet: 3×7

head cavers w/EZ curl bar: 8’s
70lbs
70lbs
75lbs
75lbs
80lbs

kneeling ring abs: 6×15

cambered bar squats: 20 reps 150lbs

5 minutes bike

close grip bench legs up: 5×10 95lbs
ss w/DB bicep curls: 5×10 18lbs
ss w/v-sits: 5×15

front squats: 5’s
75kg
80kg
85kg
90kg

standing DB shoulder press: 4×4 40lbs

snatches (singles):
35kg
35kg
35kg
40kg
40kg
40kg
45kg
45kg
45kg
50kg
50kg
50kg
55kg (miss behind head)
55kg (miss behind head)
55kg (miss in front)
55kg (miss behind head)
55kg (miss behind head)
55kg (miss in front)
55kg (miss in front)
55kg (miss in front)
55kg

Good workout! I helped with volleyball again yesterday morning, and then worked, so didn’t get a workout in. The snatches with 55 felt light, I just don’t stay tight enough when I get it overhead, or don’t commit enough. I’m doing a weightlifting meet Sept. 26, so I’m trying to get things figured out before then.

Saturday August 22, 2009

Posted by: rhaea14 on: August 22 2009 • Categorized in: Workouts

2 cleans & a jerk:
35kg
35kg
40kg
40kg
45kg
45kg
45kg

Cambered bar squats: 20 reps 135lbs

Both shoulders wree really achy today. I did this quick during the lunch break of volleyball camp, so not much of anything, but worked through it fast.

Friday August 21, 2009

Posted by: rhaea14 on: August 21 2009 • Categorized in: Workouts

AM
90 minutes racquetball

PM
30 minutes bike

mini band pull aparts: 5×15

tall snatches: 3’s
15kg
25kg
25kg
30kg
30kg
35kg
35kg

RC mini band internal rotations: 3×15

RC mini band external rotations: 3×15

legs up bench: 3×14 50kg, 55kg, 60kg

Thursday August 20, 2009

Posted by: rhaea14 on: August 20 2009 • Categorized in: Workouts

25 minutes bike

mini band pull aparts: 5×15

mini band pull aparts behind head: 5×15

triangle lunges: 5×5/leg
ss w/close grip incline bench: 5×10 95lbs

10 minutes bike

skipping: 5×100
ss w/12″ box single leg jumps: 5×10/leg

15 minutes bike

decline abs: 5×20
ss w/push ups: 5×12
ss w/BB bicep curls: 5×10 20kg

5 minutes bike

full cleans: 45kgx2×3
ss w/BB shoulder press close grip: 40kgx4×3
ss w/skipping: 3×50
ss w/step ups onto bench: 3×10/leg

full cleans ladder: 50kg (1 first minute, 2 second minute…) Made it to 6th minute, missed getting the sixth rep twice.

15 minutes bike

PNF stretching

Wednesday August 19, 2009

Posted by: rhaea14 on: August 19 2009 • Categorized in: Workouts

10 minutes bike

Hypers: 3×15
ss w/24kg KB side bends: 3×15/side

15 minutes bike
mini band pull aparts: 5×15
mini band pull aparts behind head: 5×15

Abs on hyper: 5×15
ss w/purple band ab pulldowns: 5×15
ss w/DB biceps: 5×8

12 minutes bike

Overhead Squats: 5’s
35kg
35kg
40kg
40kg

Snatches – trying to work on catching low (singles)
40kg
45kg
45kg (power snatch)
45kg
50kg (miss)
50kg (miss)
50kg (miss)
50kg (power snatch)
50kg (power snatch)
50kg (power snatch)
50kg (power snatch)
50kg (power snatch)
52kg (miss)
52kg (power snatch)
52kg (miss)
52kg (power snatch)

25 minutes bike

Good workout again tonight. I’m feeling like I have lots of energy in the gym which is always a good thing. All the misses on the snatches were just mentally not pulling right and psyching myself out.

Rhaea's Training Blog

Archive for August, 2009

Monday August 31, 2009

Sunday August 30, 2009

Saturday August 29, 2009

Thursday August 27, 2009

Wednesday August 26, 2009

Monday August 24, 2009

Saturday August 22, 2009

Friday August 21, 2009

Thursday August 20, 2009

Wednesday August 19, 2009

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