Workout 2/3/2012: Broad Jumpin' Foo'

Just to explain where I'm at with my fitness and what I am doing to improve, here's a little blurb. In January, I finished the 603PTP workout plan. It was great. I was moving heavy weight, I was losing weight, and by the end, I was hitting personal records in two lifts--the deadlift and the shoulder press. I was pleased with the progress.

Then February approached, and I decided to play around a bit with doing a little PTP-type work on the pull-up and the front squat as a bridge prior to starting a boxing regimen until March.

Well, things got funky then. Track & Field started, and I coach that sport. If any of you coach a sport, you know how consuming it can be, so boxing had to be scratched. So now I've decided to continue with the PTP-style workouts and modeling them from 603PTP. So what you will see is a repeat of some of the workouts I was doing in December and January.

The fun part for me is comparing the numbers and results. AND TODAY'S WAS PARTICULARLY TELLING!!! I love that PTP doesn't just make me a more powerful lifter, but the power shows in other ways. In December, 606PTP Workout #3 Cash-out looked like this:
Broad Jump "150 feet" in 25 Jumps
Two months later, I'm jumping the same workout, and I yield these results:
Broad Jump "150 feet" in 21 Jumps!

Talk about a feeling of improvement. Now doing front squats and pull-ups, we'll see what comes.

Workout:
Warm-up: Jump Rope, "Down Dog" Stretch, & Tucker's Shoulder Stretch

Pull-ups: 5 Body-weight, Dead-hang Pull-ups; 5 of the same

Front Squat: 5 @ 115#; 5 @ 105#

Cash-out: Broad Jump "150 feet" (21 Jumps)

Workout 12/9/2011: 603PTP Day5

So I went from Day3 of the program to Day5 of the program in one day. Some of you may be wondering what happened to Day4. Day4 was scheduled as a rest day. And I did take a rest day. Day3's workout happened at 5:00AM on Thursday. Day5's workout happened at 3:15PM on Friday. So more than 34 hours passed between these two workouts. Therefore, I got a day's rest between workouts. Smart, huh? Anyway, Day5's workout went like this...

Workout: 603PTP Day 5

Buy-in: Burgener warm-up + dislocates and rotational dislocates + 2 "cartwheels" each side. (*10 cartwheels were prescribed for each side...seeing as I have never been able to do cartwheels well, I tried. Scary!)

Deadlift: 5 x 175#; 5 x 265# (Success!)

Shoulder Press: 5 x 70#; 5 x 105# (Progress!)

Run: Warm-up run to Pasteur Park + 800m (400m Splits...1:51.00 + 1:46.99 = 3:37.99!)

Cash-out: Broad Jump 150 "feet" (25 Jumps!)

*I have to admit that this was an awkwardly fun workout with many things to be proud of. I am excited to measure these areas again in future workouts.*I'm reading a book titled The Berlin Boxing Club that features the character Max Schmeling who was a real boxer portrayed in this painting by George Grosz. It's fun to see where some authors obtain their inspirations. I'm looking forward to one day writing something creative. Needless to say, I really enjoy this piece of art.