Wednesday, March 11, 2009

Medium Day and a quote

Clean and press 70lb KB
5 ladders to 4 rungs for a total of 100 reps
Swing ladders with the 53 and 70. Rotating 20 second intervals
with Shane and Gonzalo. 40 seconds of work, 20 rest.
I think we did 5 rounds.
"The single most important trait for financial (or health) success is the capacity to willingly delay gratification."
The quote is from Paul Zane Pilzer's book The Next Millionaires. I added the 'or health' because it applies.
Put off those chips or fries until Friday or your cheat day. Take baby steps. It works.
Ran 3.88 miles in 30 minutes.
Started off slow, forcing the slow pace. Had plenty of gas in the tank but kept it at around 27 min for the 5k mark. Felt good at the end.


Marty said...

Jon, I think I'm confused on your ladders. Did you go up and come down, or just up to 4 rungs and count that as one ladder rep?


Jon Alford said...

L/R 1st rung
L/L/R/R 2nd rung
L/L/L/R/R/R 3rd rung
L/L/L/L/R/R/R/R 4th rung
1 Ladder complete
repeat 5 times (ladders)
you can break up the rest every set or go all out. I was able to do all five rungs without stopping with the 53lb. Only rested between ladders. That means time to get a bigger bell. I had a 70 so I went with it. For heavy day I'll probably do 5 rungs on the 1st ladder and see how it feels. You want to own 5 ladders of 5 rungs before you move up. You can start with 1 on light day, 2 on medium and 3 rungs on heavy or you can mix it up. Just keep adding reps until you can get 5 of 5.
It's really simple once you get it.

Jon Alford said...

Maybe I lost you on the swing ladders. After the clean and press ladders we did swings. 20 seconds on the 70 20 seconds on the 53 then 20 seconds of rest. Repeat until you've had enough. Medium day is 60% of all out effort so we stopped at 5 or 6 rounds.

Marty said...

Ok, gotcha. I was not counting the l/r. :) I figured 10 reps, but when you alternate arms it doubles. Thanks.

Don't ask me why I wasn't thinking l/r lol