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Old 06-20-2008, 11:31 AM   #1
Cosmo Mazza
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Join Date: Jun 2008
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Default Cosmo's Experimentation Log

Trying to figure out some "hybrid" programming with the intention to add some skating endurance and overall strength simultaneously.

Played around last week:

Squat, Press, Deadlift

Squat: 225 x 2 x 2; 245 x 2 x 4; 245 x 3 x 3 (21 total reps)
Press: 115 x 3 x 5; 125 x 3 x 2 (21 total reps)
Deadlift: 275 x 7 (grip) + 3 more

Jumped rope for a while between squat rounds

Finsished with 20 clap push-ups, 30s jump rope, and 20 more clap push-ups, then 5 each side lying windshield wipers
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Old 06-20-2008, 11:40 AM   #2
Cosmo Mazza
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Default June 16, 2008

The model for the summer will roughly be:

Mon: Oly lift + Compound (with or without plyos mixed in), Metcon (prefer heavy)

Tuesday: MMA (maybe 2nd workout with spints/bodyeight)

Wednesday: Hockey

Thursday: MMA (maybe 2nd workout with spints/bodyeight)

Friday: Oly lift + Compound (with or w/out plyos, or speed sets), Metcon (prefer heavy)

Sat: Rest or wildcard

Sun: Rest

Monday June 20th

Muscle Snatch
95 lbs x 2 x 2 reps
115 x 2 x 2 reps
125 x 2 reps

O'head Squat
95 x 3 x 5 reps
115 x 2 x 5 reps (got good lockout and felt best at end)

Pull-ups
45 lbs x 2 x 5 reps

Mini Tabata (4 each: push up, squat, bike (level 10))
PU: 36, 36, 25, 20
Sq: 18, 16, 15, 15
Cycle 4 x 100+ RPMs
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Old 06-20-2008, 11:42 AM   #3
Cosmo Mazza
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Default 6-17 to 6-19

MMA - rolled easy with guard work
hockey - short fast paced shifts
MMA - takedowns
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Old 06-20-2008, 11:47 AM   #4
Cosmo Mazza
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Default June 20, 2008

Added handstand practice to warm-up (against wall)...45s...took a while to recover.

Clean from floor
135 x 2
155 x 2
165 x 2

Hang Squat Clean
165 x 2
175 x 2 x 2 reps

Front Squat (30 seconds jump-rope and 5 24" box jumps after each)
185 x 2 x 5 reps
205 x 2 x 5 reps (go for 205 across next time)

Metcon:
3 rounds:
5 jump squats with 45# bar
5 pull-ups with 45#
5 dips with 45#
20 seconds hard on the bike (level 11, 100+ RPM)

took a long time (12+ minutes) because too many people standing around hogging dip station.
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Old 06-20-2008, 12:27 PM   #5
Garrett Smith
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Default

Cosmo,
Make sure not to take your gymnastics holds too close to failure, then they will take a long time to recover from. Also, when training balance-centric gymnastics activities, doing more sets will make your balance benefits more pronounced than simply gutting it out to stay up longer.

Hope you don't mind my posting in your journal...
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Old 06-22-2008, 05:24 PM   #6
Cosmo Mazza
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Default Thanks Garrett

Wow, I'm psyched for the help...and that's a big help...I was trying to go to failure and it wiped me for a few minutes. I do the same on paralletes so now I will change all around...my balance needs help.

Today I worked out with my son (12 yo) to help him (and me) with hockey off season training.

warmed-up with agility ladder races.

We did 2 rounds (2 minutes rest between each round) of: 30 second intervals (no rest between exercises) of the following:
push-up
air squat
pull-up (him ring reverse row)
forward lunge
sit-up exchanging 8# mb at top (2 in a row = 1 minute)
backward lunge
ring dip (him seated dip)
jumping split squat

Then shuttle sprints in garage (each up and back lap is ~ 15 yds, 15 sec rest between):
4 laps
3.5
3
2.5
2
1.5
1

Then he did 45 second sprints on rower x 2 and I did snatch balance x 2 x 5 reps.

Fun!
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Old 07-18-2008, 09:01 AM   #7
Cosmo Mazza
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Default July 17 & 18

July 17

w/u and then bike intervals

20 seconds over 100 RPM then 20 seconds easy pedal for 10 minutes on level 8


July 18
w/u and then burpee intervals

30 seconds and 30 seconds off for 10 minutes

got 9 per 30 seconds on the first one so kept to it for the remaining intervals...90 burpees total

...last day in hotel...
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Old 07-21-2008, 06:46 PM   #8
Cosmo Mazza
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Default July 21, 2008

w/u +

Muscle snatch:
65, 75, 95, 115 x 2 reps with OHS after 2nd rep...fell out twice on 115...kept doing 1 snatch til got it.

Power Clean:
135, 145, 155, 165, 185 x 5 (barely made #5 @ 185

Metcon:
3 rounds:
1 minute jumping jacks, 20 sit-ups w/10#, 20 cross chops with 45# plate
8:00 flat

285 x 10 mixed grip DL (tried clean grip first but failed @ 2)

15 pull-ups with vest
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Old 07-26-2008, 07:44 PM   #9
Cosmo Mazza
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Default 7/26/2008

Metcon only today...

3 rounds for time:
500M row (did 60 strokes...about 2 minutes each)
10 DB swings w/70#
10 sandbag bear hug squats
10 pul-ups

12:05

cool down with some ring pull throughs, HS practice, a few headstand to press, 5 ring dips, and 20 sit-ups
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Old 07-28-2008, 10:23 AM   #10
Cosmo Mazza
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Default 7/28/2008

pull-up, HS, etc w/u

Tall clean then tall clean + jerk
95, 135, 135

Front Squat
215 x 4 x 3

Metcon
8 rounds:
50 skips w/rope
5 weighted pull-ups (45#)
5 plate slams from knees (25#)

11:44
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