Morning Squats
BW hindu squats x 50
185 lbs x 30

P.M. training
Joint rotations
Heavy 2 hand swing 48kg x 10,10

Double press from double snatch
32kg+32kg
1,2,3,4 SQ 5/1,2,3,4 SQ 5/1,2,3,4 SQ 5/1,2,3 SQ 5/1,2,3 SQ 5

Double Dead lift
32kg+32kg x 20,20

Challenging training, but I like pressing the same size bells even though they are heavier. Since I have been doing squats for breakfast I am noticing that I am a lot stronger when it is time to do the squats at the end of the ladder and the deads are easier too. My grip was trashed from the grip training yesterday but I still had no problem with the double 32kg snatches.

Morning Squats
235 lbs x 20

P.M. training

Joint rotations

Two hand swings
48kgs x 10,10

Double Press
32kg+24kg With 5 squats at end of each ladder
1,2,3,4 SQx5/1,2,3,4 SQx5/1,2,3,4 SQx5/1,2,3,4 SQx5/1,2,3,4 SQx5

Double Kbell dead lift
32kg+32kg x 20,20

Interesting that the Squats felt a lot better and easier since the Squats for breakfast I'm on.

Morning Squats
warm up goblet squats 24kg x 10
Work Set 230 lbs x 20

P.M. training
Joint rotations
Double Clean & Jerks
32kg+32kg
2,4,6/2,4,6/2,4,6/2,4,6/2,4
18.33 mins

Tough training, the Long Cycles are brutal. Really concentrating on getting in good double cleans before the jerk. Felt just a little wore out today but had a late night last night and not a good nap this afternoon. I am thinking about switching the morning squats to non regular workout days.

Gripping
warm up CoC#1 x 10 l,r
attempts at and forced closed CoC#2.5 x 1,1,1

Go Really Mach two hands
165 lbs x 5,5,5,5,5

Strap Holds w 7.5 lbs 5 sec holds
CoC#1 x 1,1,1

Titans tele two hand
20 lbs x 5,5,5 then 22.5 lbs x 5,5

Rolling thunders
115 lbs x 3,3,3 l,r

Plate curls
25 lbs x 3 l,r then 20 lbs x 5,5 l,r then one plate in each hand 20+20 x 5,5

Finger extensions
yellow band x 12,12
Blue band x 12

Workout from tuesday,

morning squats
220 lbs x 20

grip training

Go really mach
115x5
135x5
155x5
165x5
165x5
strap holds
HG 200 w/5 lbs 5 sec holds x 1,1,1 l,r
titans tele mach two hands 20 lbs x 5,5,5,5,5
Rolling thunder 90,115,135,145,150
Plate curls 25lbs x 3,3,3 l,r

Joint rotations

VPP 16kg+16kg
2,4,6,8,10 x 5 ladders
13.50 mins

Thursday's workout (today)

Joint rotations

Double C+J med day
24kg+24kg
2,4,6,8,10/2,4,6,8/2,4,6,8/2,4,6,8/2,4,6,8

One more workout in the exsplosive block then to the grind block for 2 weeks. The C+Js are feeling more and more natural and I have lots of room to grow.

A.M. squats
Set #1 95 lbs x 10
Set #2 215 lbs x 20 reps

P.M.
Joint rotations

Warm up two hand swings
48kgs x 2 sets of 10 reps

Double Clean + Jerks
32kg+32kg
2,4,6/2,4,6/2,4,6/2,4/2,4 = Toast

Good workout today but tough, I did heavy ballistics today and it kicked my butt. Morning squats are feeling good and I am getting heavier with them. I will try and work grip training in tomorrow.

A.M. squats
95 lbs x 10
210 lbs x 20

Grip training
CoC#1 x 10
Heavy grip 200 x 10
Yellow nail x 5 + double whites
CoC#2 x 3,3,3,3,3,3
Heavy grip 250 x 1

Strap holds 2.5 lbs
CoC#1 x 5 secs
Heavy grip 200 x 5 sec, 5 sec, 5 sec

Joint rotations

Double Clean & Jerks
24kg+24kg x 2,4,6,8/2,4,6,8/2,4,6,8/2,4,6,8/2,4,6,8
23.33 mins

Grippers are coming along, I can strap hold with a heavy gripper than I could a month ago. This morning squats felt really good, no pain inside the leg at all this time and no residual soreness. Clean and jerks were tiring but I was racing the clock so it is my fault.

Morning Squats
200 lbs x 1 set 20 reps

Afternoon
Joint rotations

1/2 get ups
36kg x 4 a side

Stacked presses
24kg+16kg x 2,2,2

Bottoms up press
28kg x 1,1,1,1,1,1,1,1,1,1

the end

Grippers
CoC#1 x 10
Heavy grip 200 x 10

Card tearing
palms down
20 cards
25 cards

Grippers
Heavy grip 200 x 10
CoC#2 3,3,3,3
strap holds CoC#1 2.5 lbs x 5 secs
Heavy grip 200 2.5 lbs x 5 secs, 5 secs

Bending
double over grip
1 yellow
1 blue

Stacked press
24kg+16kg x 2,2,2,2,2,2,2,2,2,2,2
1 min rests

Double alternating cleans
24kg+24kg x 10,10,10,10,10,5,5,5,5,5

Tough workout, the tearing was not as good as last workout but I am learning the palms down grip more and I did that tonight. The gripping went well and I was able to do my strap hold with the CoC#1 and heavy grip 200 for 5 sec holds. Stacked press was a little frustrating but I finished it. Then off to some double alternating cleans with my 24kgs bells. This was brutal and is best served last.

Grippers
Heavy grip 150 x 10
CoC#1 x 10
Heavy grip 250 x 2,2,2,2,2,2,2,2,2,2,2

Card tearing
Bikes 33 then 35 cards
over under style

Joint rotations

Bottoms up press
28kg x 10 singles

Stacked press
24kg+16kg x 4 l,r

Double swings
24kg+24kg x 10,10,10,10,10
40 sec rests

Great workout. I tore deck of 33 then 35 bikes over under style. Gripping felt good today and I was literally a hair away from handle to handle on the CoC#2.5 Bottoms up press went up so I am doing 28kg from start to finish. I almost had the 32kg bottoms up press, it will come. 1 set of 4 on the stacked press 24kg+16kg then 50 double swings with 24kg+24kg the end.

Joint rotations

Half Get ups
36kg x 5 a side

Stacked Press
24kg+16kg x 2
28kg+16kg x 2
28kg+16kg x 1
24kg+16kg x 2

Long Push Press
44kg x 1,2,3/1,2,3/1,2,3/1,2

Single arm swings
36kg x 20,20,15,15,10,10,5,5

Good workout. The stacked press puzzles me but I understand whats going on. Normally my right side is stronger but for some reason my left is stronger in the stacked press. I know that is because I am truly pressing correctly with my left and not so much on my right. I have to clean it up. Long push presses kicked my butt but they are fun.

Joint rotations

Half get ups
36kg x 6 reps a side

Bottoms up press
24kg x 1,1,1,1
28kg x 1,1,1 PR

Long Push Press with walkout
40kg x 1,2
44kg x 1,2/1,2

Single arm swings
32kg x 200 total reps (sets of 10 a side to 200)

Dragon flags x 5
Standing wheels x 5

Great workout, I liked the bottoms up press and I really liked the long push press with walkout. Finished with a good cardio session.

Grippers
Heavy grip 150 x 10
CoC#1 x 10
Heavy grip 250 x 2,2,2,2,2,2,2,2,2,2

Joint rotations

Half get ups
32kg x 5 a side

Stacked presses
24kg+16kg x 2,2,2,2,2,2,2,2,2
28kg+16kg x 1 l,r

Single arm swing
32kg x 20,20,15,15,10,10,5,5

Renegade rows
32kg+32kg x 4 a side
36kg+36kg x 4 a side
40kg+40kg x 4 side

Jack knifes on floor
5,5 with 3 sec pauses in between reps

Grippers
Heavy grip 150 x 10
CoC#1 x 10
Heavy grip 250 x 1,1,1,1,1,1,1,1,1,1,1,1,1,1,1
15 total with 250

Plate curls
20 lbs x 5 l,r
25 lbs x 4,2 l,r

Joint rotations

Double clean & press test max
24kg+24kg x 4
28kg+28kg x 2
32kg+32kg x 1
36kg+36kg x 1
40kg+36kg x 1
40kg+40kg x 1
44kg+40kg x 1 PR here

Single arm press max
44kg x 4 left PR
44kg x 4 right PR

Pull ups BW dead hang x 14
tired here so not so good

Double front squat
44kg+40kg x 1
could have done 3 or more but I was not thinking
Tried 48kg+44kg but could not clean both at same time.

Double clean & jerks
32kg+32kg x 2,4,5

Had some PRs tonight. Double clean and press I hit 44kg+40kg which is the best for me. Tried the damn 48kg again tonight and still it eludes me. I am going to start working pull ups again as I do not have any pain under my left arm any more. Next grip training I will go to doubles on the heavy grip 250 and shoot for 10 sets.

Joint rotations

10 min Double Clean Test
24kg+24kg
120 total reps

Brenda's score 125 reps with 2+25 lbs bells BW at 111 lbs

TGUs
36kg x 3 l,r

Double Squats
32kg+32kg x 5,5,5,5

Standing Wheels
5,5,5

Great workout tonight. Scored 120 reps on the 10 min double cleans test with 2+24kg bells. Arms were smoked. My wife scored 125 with 2+25 lbs bells so she cleaned 50 lbs 125 times in ten mins, awsome effort at 111 lbs body wieght.

Joint rotations

SSST (10 min snatch test 24kg)
217 reps

Heavy Get Ups
36kg x 3 l,r

Double front squats
32kg+32kg x 5,5,5

Just got back from ND pheasant hunting (fun)
I scored 217 on the SSST which is 2 more than my best but I think I could have gotten 220 if I had taken a little less rest. Next time I will get 220. Had a tough weekend of walking through rough farm land and through draws and and up and down hills. Finished up with some Heavy get ups and some squating.

Joint rotations

Single arm presses 24kg
L 100 R 100

Double front squats 24kg+24kg
50 total reps

Time completed 29 mins

Plate pinch gripping two hand
120 lbs x 3 6 sec holds

Joint rotations

Snatches with 16kg bell (MV02)
40 mins of work 15/15
80 rounds total 655 reps

Standing wheel jackknifes 5,5,5

Grippers
Heavy grip 150 lbs x 10
CoC #1 x 8
Heavy grip 250 lbs x 1,1,1,1,1,1,1,1,1,1,1
CoC #2 x 3

This was a pretty easy day actually. I don't know what was up but the snatches MV02 style felt really easy, I had to check the bell again to make sure it was the 16kg. I was not even breathing heavy when I was done just a little sweaty. Gripping felt good to though.

Gripper workout
Heavy grip gripper 150 x 10 reps
CoC#1 x 10 reps
Heavy grip gripper 250 x 1,1,1,1,1,1,1,1,1,1 40 sec rests

Quick joint rotations

Double Clean and Jerk ladder
24kg+24kg
2,4,6,8,10,12

Double Clean+Squat ladder
24kg+24kg
1,2,3,4,5

Double Snatch+Press
24kg+24kg
1+1, 2+2, 3+3, 4+4, 5+5 then 5 squats

Completed in 16.30 mins

Working a little on the grippers. I have a complete set of Heavy grip grippers that go from 100 lbs to 350 lbs now that being said the weights are not equal to CoC grippers e.g. the 150 is not as tough as CoC #1 (140 lbs) the 250 is not as hard as the CoC #2.5 (237 lbs) but they make better tweeners for me so that is why I got them. The rest of the workout was killer but fun racing the clock and I think I won this round. Goal was 20 mins or under and I scored 16.30 mins with extra presses thrown into the mix.

Joint rotations
Hindu pushups 1 x 25
Get ups Bottoms up 20kg x 4 l,r
Goblet squats 24kg x 3 low holds
Face the wall squats BW x 5
Halos 16kg x 7 l,r
Double Overhead walkouts 28kg x 1 lap around basement
One arm handstand holds L x 20 secs R x 20 secs

Clean & Press
alternate between lighter and heavier all numbers are L & R
40kg x 1,2,3
28kg x 2,4,6
40kg x 1,2,3
28kg x 2,4,6
40kg x 1,2,3
28kg x 2,4,6
25 mins of work

SSST
24kg x 203 reps

Killer workout. The C + Ps were pretty taxing and so I went into the SSST already partially spent. Rested for about 10 mins then started the Snatches. I scored 203. The last time I tested the SSST I scored 215 but I went into it a lot fresher so I think the numbers would have been markedly different had I started fresh. I still passed the test though just not my PR. Video was taken and I will post that.

Joint rotations

Handstand pushups
5 sets of 5 reps
1 min rests

Walk out plank drill
5 sets of 5 reps
1 min rests

Pistols 20 lbs
5 sets of 3 reps each leg
1 min rests

Burpees
200 reps in 18.49 mins

DONE
will do a 3 mile run tomorrow (Friday) as it is stormy out right now

Walk out plank drill was new and felt a lot like standing wheel jack knifes. The one arm handstand holds had an effect on the handstand pushups and I nailed 5 sets of 5 no problem. Sorry Adam about not getting the run but it sucks out right now.

Joint rotations
Hindu pushups 1 x 25 reps
Get ups bottoms up 20kg x 4 a side
Goblet + face the wall squats 24kg (1 goblet then 3 face the wall squats)
3 sets
Halos 16kg x 7 l,r
Double Overhead walkouts 28kg+28kg x 1 lap around basement
One arm handstands with 8kg bell in one hand 1 7 sec hold l,r

Heavy presses
44kg x 2,2,2,2
90 secs rest

Bending + two hand pinching
2 bolts then 1 6 sec pinch 120 lbs
3 rounds
1 yellow nail
double overhand style

Double clean,swing,snatch,squat ladders
24kg+24kg
1,2,3/1,2,3/1,2,3/1,2,3
10 mins work

Farmers walk
2+40kgs x 10 mins work
20 sec rests

One arm handstands are coming along and today I grab a 8kg bell with my free hand, it does affect the balance though. Pressing is feeling good. I am getting more used to the double overhand style of bending. I did not have me 32kgs bells here so I used the 40kgs instead for 10 mins.

Joint rotations
Hindu pushups 1 x 25 reps
Get ups bottoms up 20kg x 3 then 16kg x 1
Face the wall goblet squats 24kg x 3 low holds
Halos 16kg x 7 l,r
Overhead walkouts double bells 28kg+28kg x 1 lap around basement
One arm handstand holds 20 secs left 20 secs right

Heavy press work
44kg x 1,1,1,1,1,2
rest cut down to 1 min

Snatch+Jerk ladders single arm
24kg x 180 snatches 180 jerks
30 mins of work

Good workout. I think the one arm handstands are helping with the press work, the 44kg bell is feeling easier to press and I was able to cut the rest down from 2 mins to 1 min with 2 reps on my last set. I am laying off the bending a little now because my hands hurt around the index and thumb area but I will pick it back up soon. The Snatch+Jerk ladders kick my butt but I think I did ok.

Joint rotations
Hindu pushups 1 set of 25
Get ups bottoms up 20kg x 3 l,r then 16kg x 1 l,r
Face the wall goblet squats 24kg x 3 low holds
Halos 16kg x 7 l,r
double overhead walkouts 24kg+24kg x 1 lap around basement
One arm handstand holds left 20 secs/right 20 secs

48kg snatch + push press one arm
1,1,1,1

Double Snatch+squat armor style 20 mins of work
28kg+28kg x 1,2,3
24kg+24kg x 1,2,3/1,2,3/1,2,3/1,2,3/1,2/1,2/1,2/1,2/1,2/1,2/1,2/1,2

Famer walks
32kg+32kg
10 mins with 15-20 sec breaks

Hit a PR with the get ups bottoms up style with 20kg x 3 l,r. Yesterday I bent 4 1/4 in x 6 in bolts doubled up together then a yellow nail then a blue nail all double overhand style which was a PR for me. I have bent several blue nails before but not with this bending style. One arm handstands were great and I held each side for 20 secs before switching sides.

Joint rotations
Hindu Pushups 3x15
Get ups bottoms up 20kg x 1 l,r then 16kg x 3 l,r
Goblet squats 24kg x 3 low prying holds
Face the Wall squats BW x 7
Halos 16kg x 7 l,r
Overhead walkouts 40kg x 2 laps around basement l,r
One arm handstands 2 l,r (8 sec holds)

Spec work
Heavy presses
99.5 lbs x 1,1,1,1,1

bending
3/16 inch doubled up x 1,1,1
yellow nail partially bent x 1
straight yellow x 1
all double overhand bends

double snatch+squat ladders (armor style)
28kg+28kg x 1,2,3/1,2
24kg+24kg x 1,2,3/1,2,3/1,2,3/1,2,3/1,2/1,2/1,2/1,2/1,2/1,2/1,2
54 total reps

Farmer walks 10 mins
32kg+32kg
15 to 20 sec rests

long workout, still not happy with bending progress but I guess Rome was not built in a day. The rest of the workout was an ass kicker and a half, no make that 2 whole ass kickers!!! I almost cashed in after the double snatch+squat ladders because I was so pissed off about the damn bending. I am bending double 3/16 inch bars but can't seem to get the 1/4 inch bar to move. I will have to get some more steel and some 40d and 50d nails and bend them for a little while. The frustrating thing is I can bend a damn blue nail with the reverse grip. Late post, an hour after I posted the first portion of this blog I watched Adam Glass' videos of him bending 100 grade 5 bolts in an hour and figured out what I had been doing wrong. I placed the bar under the chin and close to my neck, leaned back, and went to town on the bar with the ends seated in the palms of my hands and presto it worked. It was not easy but I will get stronger with this style now that I figured it out. This style enables you to use your core strength to get the job done.

Joint rotations
Hindu pushups 3x15
Get ups bottoms up 16kg x 4 l,r
Goblet squats 24kg x 3 low prying holds
Halos 16kg x 7 l,r
Face the wall squats BW x 7
Overhead walkouts 40kg x 2 laps l,r
Handstand holds one arm x 2 holds (7secs) l,r

Spec work
99 1/2 lbs one arm presses no assist
1,1,1,1,2 PR tonight

Bending work
double 3/16 inch bars bent together (bar length 7 to 5 inches)
x5 bends

Snatch+Jerks one arm 20 min time limit
24kg x 1,3,5
36kg x 1,3,5
20kg x 1,3,5
32kg x 1,3,5
16kg x 1,3,5
40kg x 1,3

Great workout and I got a PR. I decided to try taping a 2.5 lbs plate to the 44kg bell and take it in smaller bites which worked out well. I pressed it for 4 singles then a double to end the presses which was a PR. I figure a few weeks of adding 2.5 lbs increments and I will be there (48kg clean and press both sides). Bending is going better and I am learning to focus inward on the bar instead of downward which is making a difference, bent 5 double 3/16 in. bars tonight. The snatch+presses were ass kicker going back and forth, I was missing my last set of 40kg and did not get to the 28kg. There is always next week.

Joint rotations
Hindu pushups 3x15
Goblet squats 24kg x 3 low prying holds
Face the Wall Squats BW x 6
Halos 16kg x 7 l,r
Overhead walkouts 40kg x 2 laps around basement l,r
Handstands one arm l,r x 2 holds

Spec work
48kg snatch then push press l,r x 2,1,1

bending
double overhand
2+3/16 inch x 6 inch together
4 bends

Double Clean & Jerks + dragon flags
24kg+24kg
1,2,3,4,5,6,7,8,9,10
about 13.00 mins
one slow dragon flag after each set of C+Js

BB rev curls
75lbs x 5
70lbs x 5
65lbs x 5,5,5

Plate pinches double hand
125 lbs x 4 holds of 6 secs each

Get ups
16kg x 3 a side

longish workout but good. I bought some steel today 3/16 and cut it into 5 and 6 inch lengths. I went for my first over hand bend and steel melted in my hand so it was clear that I was going to have to double up the bars which worked well and I got 4 good bends out of this and it gave me a chance to practice this bending style. The C+Js went well and I went up in wieght with the Plate Pinches too.

Joint rotations
Hindu pushups 3x15
Get ups bottoms up 16kg x 4 a side
Goblet Squats 24kg x 3 low prying holds
Halos 16kg x 5 each direction
Face the Wall squats BW x 7
Overhead walkouts 40kg x 2 laps around basement l,r
Handstands: one arm l,r then frog press to handstand then one arm l,r

spec work
48kg snatch then lower to shoulder slow then slight push press
3 singles each side

bending
tried double over and I need work
Yellow bar

Double Snatch + FSQ
28kg+28kg x 10 sets of 3
24kg+24kg x 10 sets of 3
average rest period 75 secs

This was a demoralizing workout doing 20 sets of double snatch and front squat and I had to dig down into my soul to finish this one but I did it, I feel like a better man for it. I need practice bending double overhand so I will get some smaller stock and work with it.

Joint rotations

Hindu pushups 3x15

Get ups bottoms up 16kg x 4 a side

Goblet squats 24kg x 3 prying holds

Face the wall squats BW x 7

Halos 16kg x 7 each direction

Overhead walkouts 40kg x 2 laps around basement l,r

Handstands 1 arm both sides x 2 (7 sec holds)

Double Snatches

24kg+24kg

x10 then 90sec rest

x10 then 90sec rest

x10 then 2 mins rest

x10

Double FSQ+Push Press

28kg+28kg

60 sec rests

5,5,5,5

Standing Wheels

5,5,5

Plate Pinches

2 hands

120 lbs 6 sec holds x

5 holds

Grippers

T x 10 l,r

#1 x 10 l,r

Good workout. Double Snatches with 24kg bells felt good but not sure if I could have done 10s with the 28kg bells. The FSQ+PP with the 28kg bells felt light and I could have gone with 32s or 36s even. Picture of one arm handstand holds below.

Joint rotations
hindu pushups 3x15
get ups 28kg x 4 a side
goblet squats 24kg x 3 low prying holds
halo 16kg x 5 a side
overhead walkouts 40kg x 2 laps around basement l,r
handstand holds one arm 1 each side
face the wall squats BW x 5

one arm Snatch & press
40kg (snatch before each press)
3,2,3,3,2

Grippers
#3 x 1 attempt then cheat close
#2.5 x 2 almost closes then cheat the rest
#2 x 3 over crushes 7 sec holds

Joint rotations
Get ups 28kg x 4 a side
goblet squats 24kg x 3 prying holds
halo 16kg x 10 left & right
face the wall squats BW x 6
Overhead walk outs 40kg x 2 laps around basement
Handstands 1 arm x 7 secs l,r x 2 times

Grippers
T x 10,10 l,r
#1 x 10,10 l,r

MV02 viking push press 15/15
24kg x 8 reps 30 rounds
240 total reps

Joint rotations

Heavy Kbell swing 2 hand
2x10

one arm press
24kg x 5
32kg x 5
40kg x 4
44kg x 1
push presses
48kg x 1,2,2,3

grippers
#3 cheat closes 1,1,1
#2.5 1 good rep then negs 1,1,1
#2 x 3 good reps then over crushes (7 sec hold) 1,1,1

Snatches
32kg x 100 reps in 8.57 mins

Joint rotations

HSPUs & Pull ups alternating sets
hspus 5,5,4,4,4
pull ups 5,5,5,5,5

Gripper
#3 attempt half closes then cheat closed
#2.5 almost closed cheat the rest x 3
#2 x 3 over crushes (7 secs)

Pistols 12kg x 3,3,3

Joint rotations
hindu pushups 3 x 15 (heels to the floor)
get ups bottoms up 16kg x 4 a side
goblet squats 24kg x 3 low prying holds
halo 16kg x 7 each dir
overhead walkouts 40kg x 2 laps around basement l,r

Pistols 12kg x 3,3,3,3

Handstand pushups & Pullups
HSPUs 5,4,4,4
Pull ups 5,5,5,5

Grippers
T x 10
#1 x 10

Standing wheels 5,5,5

I did not do handstand holds in the mobility phase of workout because of the HSPUs. Same workout as yesterday but I did pistols first and added a set of 3. Yesterday I held a one arm handstand on each arm for about 5 secs.

Joint rotations
Hindu pushups 3x15
Get ups bottoms up 20kg x 1 l,r 16kg x 1 l,r
Goblet squats 24kg x 3 low prying holds
Halo 16kg x 7 each direction
Face the wall squats BW x 7
Overhead walkouts 40kg x 2 laps around basement L,R
Handstands 3 10 sec holds

Handstand pushups + Mountain climber pull ups
alternating between both with 1 min rest
5,3,3

Pistols 12kg x 3 sets of 3 reps

Grippers
#1 x 7
#1.5 x 3 sets of 5 reps l,r
#2 x 1 l,r
#2.5 x attempt
#3 attempt 16 mm

Mad at myself for letting my pistols go to pot. I am going to add pistols to my routine mobility. Some pain in rear delt with pull ups, any pull ups ?????. Will just work through this.

Joint rotations
Hindu pushups 3x15
Get ups bottoms up 16kg x 4 a side
Goblet squats 24kg x 3 low prying holds
Halo 20kg x 7 each direction
Overhead walkouts 40kg x 2 laps around basement L,R
Handstands x 3 10 sec holds (figure 4 and arch)

Snatch Jerk ladders L & R (all numbers are snatches L,R then jerks L,R)
12kg x 1/1 3/3 5/5
16kg x 1/1 3/3 5/5
20kg x 1/1 3/3 5/5
24kg x 1/1 3/3 5/5
28kg x 1/1 3/3 5/5
32kg x 1/1 3/3 5/5
36kg x 1/1 3/3 5/5
Time done in 20.52 mins and one blister right hand

Great workout. Bottoms up get ups are getting easier and I will go to 20kg with that next week. Handstands are feeling more and more comfortable. Main part of the workout is all about managing your fatigue and was very challenging. This is one I will save and try to better at 40 kg in 20 mins flat.

Joint rotations
Hindu Pushups 3x15
Get Ups bottoms up 16kg x 4 a side
Halo 16kg x 7 each direction
Face the wall squats BW x 7
Overhead walk outs 40kg x 2 laps around basement
Handstands x 3 10 sec holds

Plate Pinch holds (5 secs)
120 lbs x 5 holds two hand

Heavy Get ups
40kg x 5 singles each side

Deficit Deadlift
25 lbs plates as base
215 x 2 225 x 2 235 x 2 235 x 2 235 x 2

35 lbs plates as base
245 x 5 sets of 2

Standing wheels x 5,5,5,5

Good training today. Love those bottoms up get ups, smokes the hands. Pleased with the two hand plate pinch, did 5 pulls with 120 lbs (5 sec holds). Heavy get ups were heavy but the more I did the better I groved. Deficit Deadlifts felt good and I really put attention on straight back in the hole. This is day two of protien only diet and I was at 194 and some change this morning.

Joint rotations
Hindu Pushups 3x15
Get ups (Bottoms Up) 16kg x 3 each side
Goblet Squats 24kg x 3 low prying holds
Halo 24kg x 7 each direction
Face the wall squats BW x 5
Over walk outs 40kg x 2 laps around basement L,R
Hand stands against wall x 3 10 sec holds

CoC grippers
#1 x 5
#2.5 Right side x 1
#2 x 1,2,1,1,1 R,L
#1.5 x 4,4,4 R,L

Plate Pinch walks single hand
25lbs + 25lbs x 3 walks R,L

Barbell Press 115 x 5, 135 x 5, 155 x 3, 165 x 3, 165 x 3, 165 x 3

Barbell Rows 135 x 6 overhand, 155 x 6 underhand, 175 x 6 (O), 180 x 6 (U), 185 x 6 (O),
190 x 6 (U)

Plate Squats
45lbs x 10,10,10,10,10,10,10,10,10,10
100 total reps
30 sec breaks in between sets

10 mins Snatches
16kg x 253

Long workout but new and different. The Get ups bottoms up were challenging and only mustered 16kg for 3 a side, a real grip smoker. I have had better grip workouts, performance wise that is, I think my grip was already partly smoked when I started grippers. Plate pinches were good. Barbell presses are different from K bells, I can't turn my hands in so it kind of wrenches the shoulder a little but still managed 165lbs for sets of 3. Plate Squats with 45lb plate held in front felt good and I condensed the rest intervals to 30 secs. I don't know if that was such a good idea because I was spent going into the 10 min Snatch test with the 16kg. I scored 253 reps with the 16kg and had to set it down a few times but like I said, I WAS SPENT. The Challenging Training sessions are the ones that get results.

Joint rotations
Hindu Pushups 3x15
Get ups 24kg x 5 mins
Goblet squats 32kg x 1 low hold then 5 reps with low hold on last rep
Halo 24kg x 5 each direction
Over head walk outs 40kg x 2 lap around basement L,R
Face the wall squats BW x 7 reps

Double Clean + Press
24kg+24kg x 100 reps
21.18 mins

Standing Wheels x 5

Not Stellar but I think I did ok on time. You have to know where to terminate the sets and how much rest you can survive on. I was resting about 30 secs between sets of 4 to 8 mostly 4s.

Late posting
Wed workout

Joint rotations
Hindu pushups 3x15
Get ups 32kg x 3 a side
Goblet Squats 24kg x 3 low holds
Halo 16kg x 7 each direction
Over head walk outs 40kg x 2 laps around basement L,R
Face the wall squats x BW 5 reps

Plate pinch
50lbs+50lbs 3 sec holds x 20 holds
last hold 20 secs

Clean + Squat with heavy KB, single arm
Right side 36kg x 1,2,3,4,5 60 sec rest
Left side 36kg x 1,2,3,4,5 90 sec rest
R, 32kg x 1,2,3,4,5 90 sec rest
L, 32kg x 1,2,3,4,5 120 sec rest
R, 28kg x 1,2,3,4,5 90 sec rest
L, 28kg x 1,2,3,4,5

3mins rest

KB sumo deads (target 2 x 40)
32kg+32kg x 2 x 30

Very challenging training, The Plate Pinches felt very good and strong. KB clean + squats were very challenging, started with 36kg, ended with 28kg but kept the reps up. KB sumos were very hard at that point of the workout and I managed 30 reps per set instead of the 40. 32kg+32kg was used for the sumos

Joint rotations
Hindu pushups 3x15
Get ups 32kg x 4 a side (5 mins)
Goblet Squats 24kg x 3 low holds
Halo 16kg x 7 each direction
Over head walk outs x 36kg 2 laps around basement L,R
Wall Squats x 5 BW

Double Snatch
24kg+24kg x 15 mins
69 total reps

5 mins rest

Push ups + Rows
P.U.s x 20,20,20,20
Rows 24kg x 20 then 16kg x 20,20,20 L,R

3 mins rest

Swings one arm 5 mins
24kg x 30,20,20,20,15
105 total swings

One of the harder workouts I have ever done but I lived. I chose two 24kg bells for the Double Snatches and scored 69 reps in 15 mins then rested 5 mins. I spaced the push ups and one arm rows out by 1 min rest periods. Started with 24kg bell for rows but that quickly became too heavy for the volume so went with 16kg. Took 3 mins rest then 5 mins of swings with 24kg bell and got 105 reps. I am spent.

Short of time tonight so went with
Joint rotations
2 sets heavy 48kg swings 10 reps each
Goblet Squats 24kg x 3 low holds

Double Clean & Press
36kg+36kg
10mins 24 total reps

5 mins rest

Double Clean & Squats (rungs without rest)
16+16 1,2,3,4,5 15reps
24+24 1,2,3/1,2,3/1,2,3/1,2,3/1,2,3/1,2 33reps
10 mins

Standing Wheel jack knifes
5,5,5

Went heavier with the double presses (36+36) and was hitting sets of 3 with 60 sec breaks

Joint rotations
Hindu pushups 3x15
Get ups 28kg x 4 a side (5 mins)
Goblet Squats 24kg x 3 low holds
Halo 16kg x 5 each direction

BB Dead lift
275 lbs x 45 reps (10 mins)

6 mins rest

Double Kettlebell Clean & Squat
32kg+32kg 21 reps (10 mins)

Tough workout. I only got 45 reps for my deads so I was off by 10 reps for my target. I was hitting 4 reps at a time with 35 sec breaks. Double Clean & Squats felt good but I was spent going into it so I only got 21 reps in the 10 min time table. I was going to do some gripping tonight but I think not.

Joint rotations


Super Squats & RTK

squat warm up #1 100 lbs x 8
squat warm up #2 135 lbs x 6
Work Set 220 lbs x 20 reps
no rest
25 lbs plate pull overs x 20 reps

5 mins rest

RTK Heavy day
Double Presses
32kg+32kg
1,2,3 1,2,3 1,2,3 1,2,3 1,2,3

Double Dead lift
32kg+32kg x 20,20

Standing Wheels
5,5,5

Squats were a little tougher today, I don't think I took in as much air as I needed to so I will work on that. I completed 5 ladders today at 1,2,3 so now it is time to compress the time taken to do them before moving on to 1,2,3,4. I found myself not tensing up my quads, glutes and abs as much as needed so I really tried to think about that during my presses and it helped a lot. Double snatches with the 32kgs are coming along well.

Grip Training

warm up grippers
S-x15,15
#1 x 6
#1.5 x 7,7,7,7,7

Mr. pinch o grip
90 lbs 1,1,1,1 95 lbs 1

Rolling Thunder
125 lbs x 1 130 lbs x 1 135 lbs x 1

Plate curls
20 lbs x 5
25 lbs x 5,5

#3 cheat closes with holds
15 reps with 1 min rest in between sets

Yellow bands
12,12,12,12

RTK med day & Super Squats

Squat warm ups
100 lbs x 10
135 lbs x 6
Work Set
215 x 20

pull overs
25 lbs kettlebell x 20

5 mins rest

Double press
32+24
1,2,3 1,2,3 1,2,3 1,2,3

Double kettlebell Dead lift
32+24 x 20,20

Good workout. Started Super Squats like routine today. I am replacing the squats in RTK with bar squats at the begining of the workout. I found this actually juiced up my presses when I got my breath back that is and the pullovers stretched out my shoulders. The point is the presses felt easier after the 20 squats.

RTK Light Day

Joint rotations
Heavy swings 48kg x 2 sets of 10

Double presses
32+16
1,2,3 5 sqs
1,2,3 5 sqs
1,2,3 5 sqs
1,2,3 5 sqs

Double Kettlebell Dead Lift
36+36
20, 20

Grippers
1.5 x 12 a side
Cheat closes #3 x 11 holds

Light day but I got some good grip work in. I am going to see how I am feeling wednesday to see if I am going to train grippers again.

RTK Heavy Day

Joint rotations
Hindu push ups 3x15
Heavy swings 48kg 2x10

Double Press 32+32
1,2,3 5 sq
1,2,3 5 sq
1,2,3 5 sq
1,2,3 no sq
16.00 mins

Double Kettlebell Dead lift
36+36 x 20,20

Grip machine holds
135 lbs x 15 holds

extensions yellow bands
4x12

This is a challenging workout. I learned something today that I think is going to really help my training and staying injury free. Don't let your hands turn out at at the top of the press, keep the palms nearly facing each other or 45 degrees out. Pressing with my palms facing forward is what was giving me shoulder problems on my right side.

Joint rotations
Hindu push ups 3x15
get ups 28kgs x 5 mins
goblet squats 24kgs x 3 low holds

Started RTK protocol today

Double press with double snatch first
32kg+24kg
1,2,3 1,2,3 1,2,3
5 double squats at top of ladder so 3x5

Double Kettlebell Dead lift
2+32kgs x 20,20

The workout was harder than I expected, even med day. This will take some getting used to but I will adapt and get stronger.

Z toes, ankle, knees, hips, upper back and neck
Heavy Swings 48kg x 2 sets of 10 reps
Gravel pit 24kg hand to hand swings, presses, goblet squats

Presses
32kg x 3
40kg x 2
44kg x 1,2,3/1,2,3/1,2/1,2 36 total reps with 44kg

Standing Wheels x 14,3,3

Good workout and I feel like I am getting closer to pressing the 48kg for multiple reps. I added another set of 3 today with the 44kg. I am taking 2 min breaks in between sets and I need it to retain the intensity in each set. I added a few sets of 3 to my wheels also.

Z ankle, knee, lower back, and neck
Walking mobility drills
Hindu push ups 3x15
Get ups 32kg x 4 a side (5 mins)
Halo 16kg x 5 each direction

Grippers
#1 x 5
#2 x 1,1,1,1,1,1,1,1,1,1,1,1,1,1 L&R 15-30 secs rest

Double Clean & Squat Dan John style (no rest between rungs)10 mins
2+40kgs 1,2
2+36kgs 1,2/1,2
2+32kgs 1,2
2+28kgs 1,2,3
2+24kgs 1,2,3/1,2

Grippers
#1.5 5,5,5,5,5
8 mins rest

Double Swings & Double Dead lift
2+32kgs
Swings 10,10,5,5,5,5
Deads 10,10,5,5,5,5

Ass Kicker of a workout. I went up a size in bells for the Double Clean & Squat (40kgs). I am trying to get some volume in with the CoC #2 gripper condensing the rest intervals so that soon I will be doing one long set of 14 reps a side. The Double Swings & Dead are brutal but I feel my swing timing and power are improving with it. Time To EAT.

Thursday's Training late post

Z health joint rotations
Heavy swings 48kg 2 sets 10 reps
Gravel pit work 24kg hand to hand then clean and press

Heavy presses
32kg x 3
40kg x 3
44kg x 2,1,2,1,3,1,2,1,2,1,2
18 total reps with 44kg bell

Standing wheels x 14 reps

TRX susp crunch x 20

Great pressing workout and hit a PR with 3 reps a side on the 44kg bell. Closer to the 5 rep range that I am after with the 44kg bell and my desire of pressing the 48kg 2 times a side.

Joint rotations
Walking mobility drills
Hindu pushups 3x15
Get ups 32kgs x 4 a side 5 mins
Halos 16kgs x 5 each direction
Goblet squats 24kgs x 3 low holds

Double Clean & Jerks (no rest between rungs)
2+40kgs x 1,2
2+36kgs x 1,2/1,2
2+32kgs x 1,2/1,2
2+28kgs x 1,2,3/1,2
2+24kgs x 1,2,3
10.45 mins.

5mins rest

Snatches
24kgs x 5 28kgs x 5 32kgs x 5 36kgs x 5 40kgs x 5 44kgs x 4 48kgs x 3

Bretzel to finish

Great workout, I put a different twist on the Dan John Clean & Squats, same format only with the Double Clean & Jerks. Then on to Snatches and some more pain. I started with the 24kg and went up the line hitting every bell up to and including the 48kgs. I have a small tear in my left hand but that just comes with the territory.

Joint rotations
Walking mobility drills
Heavy swings 48kg

Heavy single arm press
24kgs x 5
32kgs x 4
40kgs x 3
44kgs x 1,2,2,1,2,2
48kgs x 1 REP LEFT SIDE AND A PR

Standing Wheels x 13 reps

Just a quick pressing workout but hit a PR. I pressed the Beast 1 time on left side. I will stay with this workout until I can press the 44kgs 5 times a side then I will be able to press the 48kgs 2 times a side.

joint rotations
gravel pit work swings 24kg, presses 24kg, and goblet squats 24kg
mobility walking drills
hindu pushups 3x15
get ups 32kgs x 5 mins
goblet squats 24kg x 2 low holds
halos 16kg x 5 each direction

gripper work
#1x 5,5
#2x 2
#1.5x 5

Double Clean & Squats Dan John style 10 x mins
36kgs 1,2/1,2
32kgs 1,2/1,2
28kgs 1,2,3/1,2
24kgs 1,2,3

#1x 5
#2x 2

Double Swing & Dead lifts 10 mins
2+32
Swings x 41 total
Double deads x 38 total

#1.5 Rx 19 reps Lx 14 reps

Tough workout and that's all I have to say about that.

Joint rotations
hindu pushups 3x15
get ups 28kg x 5 mins
goblet squats 24kg x 3 low holds with 5 curls

Double Clean & Jerks drop sets
32kg x 11
28kg x 5
24kg x 5

Standing wheels x 12 reps

Plate pinch carries
2+25lbs x 3 carries

CoC #1.5
5x5

Plate curls
20lbs x 7,6,6

Fun workout and fairly tough. I wanted to see how many Cleans & Jerks I could do with the 2+32kgs in a single set and got 11 reps. I now have something to shoot for with these as my goal is 19 reps. I got some good and well needed grip work in tonight.

Z-health R phase
walking drills
hindu pushups 3x15
get ups 28kg x 5 mins

Clean & Press
2+32kgs x 15 mins work
42 total reps

Clean & Squat Dan John style
36kgs 1,2/1,2
32kgs 1,2/1,2
28kgs 1,2/1,2/1,2/1,2

Gripper work #1.5 x 5,5,5 #2 x 2 #1.5 x 5

Good workout and I bettered my reps from the last workout. I knocked out 5 more reps with the clean & presses than last weeks training. Did a little grip training to finish.

joint rotations and other mobility drills
hindu push ups 3x15
get ups 28kg x 5 mins
goblet squats 24kg x 3 low hold with curls

Double Snatches
2+28kg x 10 mins work
42 total reps

Double Clean & Squats Dan John style
36kgs 1,2/1,2
32kgs 1,2/1,2
28kgs 1,2/1,2
24kgs 1,2,3/1,2
11 mins 27 total reps

Standing wheel jack knifes x 12 reps

Stretch

Good workout, decided to go heavy on the double snatches (2+28kgs) and felt pretty strong with it. The double clean & squats (Dan John style) I started heavy and dropped weight as I progressed and this worked pretty well. Finished with some standing wheels and stretching.

Joint rotations
Heavy 2 hand swings 48 kg 2 sets 10 reps

Double Clean & Push Press 10 mins work zone
2+28kgs x 43 total reps

Double Clean & Squat (rungs without rest) 10 mins work zone
2+24kgs x 37 total reps

Another Ass kicker of a workout. Body checked out half way through the Clean + Squats and will power had to take over. I will probably go to the 2+32kgs next time I do Cleans and Push presses. I only have one thing to say about the Clean & Squats in this format. DAMN!!!

Joint rotations
hindu push ups 3x15
get ups 28kg x 5 mins
goblet squats x 3 with curls at bottom

Double Clean & Press
2+32kgs 15 mins work
37 total reps

Double Clean & Squats ladders (rungs without rest)
2+24kgs 10 mins work
ladders 1,2,3,4/1,2,3/1,2,3/1,2,3/1,2/1,2/1,2
37 total reps

Ass kicker of a workout. Haven't pressed double 32kg bells in a while but I think I still have it. The real vomiter was the double clean + squats ladders or rather rungs without rest. Was only using 24kg bells for this but it was more than enough. Grip is pretty smoked after this.

Z health R-phase
hindu pushups 3x15
get ups 28kg x 5 mins

Double Snatch 10 mins
28kg+24kg (50kg total)
48 total reps

Double Clean+Squat 10 mins
2+28kgs sets of 3
27 total reps

STRETCH ahhhhhh

Tough workout and it felt good to get back into the fray. I used two different sized bells (28kg+24kg) for the double snatches and alternated sides. The double clean and squats felt good and had no problems finding my squat position after the clean, 2 28kg bells were used for these. Had a good stretch after and it felt good.

Coming off of back week
joint rotations
hindu push ups 3x15
get ups 28kg x 5 mins
goblet squats 3 low long holds with curls 24kg

double presses
28kg & 16kg
3 ladders at 1,2,3 with 5 squats at end of third last rungs

very light deads 28kg+28kg x 2 sets 20 reps

Pretty easy workout, I went light on the presses (I would start this plan with a 32kg) just wanted to give it a try but did not want to wear my self out for what lies ahead this week. I was snatching the bells before the first press of each rung and this was awkward but I got used to it. Also I used the time to work on my breathing which was ok but not where it should be I feel. Gave the deads in RTK a try and I could have gone with the 2 32kgs on this but again, I just wanted to give the protocol a try.

joint rotations

light get ups
16kg x 4 a side

light goblet squats
16kg x 5

light swings single arm
16kg x 100 total reps

stretching

Mountain trail hike
2 miles

Back off week training

Z R-phase
16kg get ups 4 a side
5 light 24kg goblet squats
100 16kg single arm swings sets of 10+10

Going to hike a trail and chill tonight.

Joint rotations whole body
Hindu push ups 3x15
Get ups 28kg x 5mins
Goblet squats 24kg x 3 low holds

Single arm swings
24kg x 10+10 every 90 secs
Total swings 200

Standing wheel jack knifes 1 set 12 reps

2 mile mountain hike duration 1 hr 50 mins

I worked out today (Sat afternoon) because I ended up working late friday and just wanted a beer or 2 or 3, you get the idea. Good workout, get ups felt good and it felt good to swing again. Got 200 total in with 24kg and then finished with 1 set of 12 standing wheels. And then a mountain trail hike about the intensity of a light jog.

Z R-phase to start
Hindu push ups 3x15
Get ups 28kg x 5 mins

Dead lifts
warm up #1 210 lbs x 5
warm up #2 255 lbs x 5
Work set 350 x 2 singles

Plate pinch and carries one handed
2+25 lbs x 5 one carries 5 or 6 secs each carry
2+35 lbs for 2 x 4 sec lifts with right hand only

1 blue nail and made short work of it.

Deads felt good but its good to be at the end of the week with them. Pinches went well. I pinched 2+35lbs with right hand and held them for about 4 secs each time. Pinch carried 2+25lbs for 5 carries each hand. I grabbed my #2 CoC and got 2 quick reps a side and then bent a blue nail like it was a yellow. Just screwing around with the gripper and nail.

Joint rotations whole body
Hindu push ups 3x15
Get ups 28kgs x 5 mins

Dead lifts
warm up set #1 210 lbs x 5
warm up set #2 255 lbs x 5
Work set 350 lbs x 2

Stacked presses
24kg+16kg x 20 singles each side, 90 sec rest intervals between sets

Standing wheel jack knifes x 11 reps

Deads still feel good. went up in weight with my get ups and it is feeling good now. Stacked presses went well and as usual it took me a few sets to get smooth but after that it went well. I used the 24kg+16kg. I am finding that the leg and hip position in the cleaning portion of this lift has a big impact on the press. finished with some core work and stretching.

Z R-phase
hindu push ups 3x15
get ups 28kg x 5 mins
goblet squat 3 low holds

Dead lift
warm up set #1 210 x 5
warm up set #2 255 x 5
Work set 340 x 3

Standing wheel
1 set of 11 reps

Dead lifts felt even better today, stronger. Good workout, short and sweet.

Joint rotations
Hindu push ups 3x15
5 min get ups 24kgs
Goblet squats 24kgs 3 low holds

Dead lift
warm up set #1 210lbs x 5
warm up set #2 255lbs x 5
Work set 330 lbs x 3

Stacked presses
24kg+16kg sets of 3,3,3,3, 3l, 1r

Pinch grip and carry 2+25lbs x 3 carries each hand
Plate curls 20 lbs x 2 sets of 5 reps l,r
Farmers walk 2 36kgs bells x 3 laps around my basement

Good dead lift workout, warm ups sets felt lighter this week. Stacked presses went good until set #5 when I ran out of press. I got 3 reps on my left and only 1 rep on my right so I stopped there. I was taking 2 min breaks in between press sets. I probably could have gone a little lighter on the presses and concentrated more on form. I will use this same weight wednesday just get some good solid singles. Gripping went well, I watched your video on plate pinching Adam and noticed you chalk up the outside of your plate and not just your finger tips and that helped a ton. I was able to get some good solid pinch and carries with my left hand this time. Plate curling went well and I stuck with a 20 lb plate to really work on thumb position and form. Ended with a long farmers walk with my 36kgs bells and just went until my grip started to feel taxed but not failing.

End of the training week

joint rotations ankle,pelvis,neck and knee
hindu push ups 3x15
get ups 24kgx5mins
goblet squats 24kg x 3 long holds

Dead lifts
warm up set #1 210lbs x 5
warm up set #2 255lbs x 5
Work set 335 lbs x 5

5 min double clean test 2+24kgs
70 total reps

Standing Wheels 5x5

Great workout to end the week with. Dead lifts felt good and was concentrating on getting my hips through in the lock out. Took about 2 1/2 mins rest then got on the 5 min double clean test, my target was 50 reps which was 5 more than last time but ended with 70 reps. I think this was due to 2 factors #1 I was not as spent this time and #2 I was really concentrating on using my hips to get the bells up and keeping them closer to my body. My forearms were spent after this work out big time. I finished up with some standing wheel work really trying to get full extension on bottom and tightening the glutes on the bottom. Managed 5 sets of 5 with these. Now I am going to eat a butt load of sushi and rest for 2 days.

Hindu push ups 3x15
Get ups 24kg x 5 mins
Goblet squat x 3 for holds

Dead lifts
warm up #1 210 lbs x5
warm up #2 255 lbs x5
Work set 330 lbs x 5

Plate pinch carries
2+25 lbs x 5 carries l,r

Deads went well today but still frustrated with my left grip. It seems I can pinch and carry the same weight with my right hand more than twice as far as my left. I don't understand the difference in strength between the two. I am even left handed. There does not seem to be as much difference between hands with the crush grip.

R-phase DVD

hindu push ups 3x15
get ups 24kg x 5mins
goblet squats x 3 long holds

Dead lifts
warm up set #1 210 lbs x 5
warm up set #2 255 lbs x 5
Work set 325 lbs x 5

Stacked Presses
24kg+16kg x 1,1,1
28kg+16kg x 1,1,1 PR
44kg kbell x 2,2

Started out with the Z health R phase DVD and felt good for it. Deads went well, felt a little better than yesterday even. Started the stacked presses with an attempt at 28kg+16kg and could not put it up first try. I know I am better than that and my CNS just needed a little greasing. Did 24kg+16kg for the first 3 singles then switched to 28kg+16kg again and it went up. I did 3 more singles with this weight because I wanted to remember how it felt and ending the night with 3 successes felt good. 28kg+16kg is the heaviest stacked press I have ever done so PR there I guess. Just for kicks I grabbed the 44kg and knocked out 2 sets of doubles each arm.

Joint rotations
Hindu push ups 3x15
Get ups 24kgx5 mins

Dead lifts
warm up set #1 210 lbs x 5
warm up set #2 255 lbs x 5
Work set 320 lbs x 5

Dragon flags 5,5,5
Standing wheel 5,5

Stretching

Short & sweet

Hindu pushups
3x15

Get ups
28kgx5 mins

Goblet squats for stretch
28kg

warm up set #1 210 lbs x 5
warm up set #2 250 lbs x 5
Work Set 315 lbs x 5

Bottoms up press
24kg x 5 singles each side

Grip work
plate pinches 2+25lbs x 4 lifts each hand
CoC gripper #1.5 x 6,6,6,6,6r,5l
farmer walk 2+36kg till I felt a burn in my hands

Stretch
Hip flexor & Hamstrings

Fun workout. Deads felt good but I imagine they will fell harder toward the end of the week. Bottoms up presses went well, I like these, I am at the point where 24kgs are hard but not real hard and 28kgs is too much. Plate pinching is fun but I am still a little frustrated with my left hand. I find that if I start with my right and strongest hand then the left actually feels a little easier? Oh well. Grippers are fun and I know I still have a long way to go but I am willing to do the work. Ended with a long farmers walk, several laps around my basement with my 36kg bells.

Light Swings today and a few other things

Hindu pushups
3x15

5 min get ups
24kgs

24kg goblet squats
3 for holds

Swings 24kg 10 sets of 10 each arm
200 total in 10.37 mins 30 sec rest periods

knife fighter push ups with 1 inch dowels
3x5

Today felt pretty good, get ups felt good. Swings felt really light but I did manage to break a sweat. I threw some hand to hand sets in there as well. Did some knife fighter push ups to end and those felt pretty good, a good core workout but not hard. Tomorrow I go to Thermopolis Wy to soak in the hot springs and chill or boil or both.

Heavy deads and 32kg presses

Dead lifts 87% max x 12 singles
365 lbs X 12 singles 3 min rest periods

32kg presses one arm 2 reps X 15 sets
32kg total reps 60

Felt a little off today starting out with the deads and I did not get to do my usual warm up because of a time constraint. Deads felt moderately heavy and heavy for the last few reps. The presses I felt I could do all night and with just 1 min rest periods for the presses. I suppose after picking up 365 lbs 12 times before that, the 70 lbs felt light to my CNS.

light swings & some core work

One arm swings
5 x 25 per arm
24kg
250 total swings

Standing wheels
6 x 5

hanging L-sit extensions
2 x 5

Light swings today felt good. Loosened up from last nights dead lifts. used 24kg and through some hand to hand swings in there on sets 2, 3, and 4. I took 1 min rest periods between sets. Decided to do a little core work just to stay crisp with the wheel jack knifes. Ended with some stretching because I have been feeling a little tight in the hip flexors lately, I did some lunge stretches and it loosened it right up.

Dead lifts and stacked presses

Dead lifts 80% max x 10 sets of 2
335 lbs x 20 total reps

Stacked presses heavy
24kg+16kg X 10 sets of 1 each side

Deads felt pretty good and took 3 min rest periods. Stacked presses felt good as well and I took 1 min rest periods between sets on these. Of to teach class.

moderate heavy cleans and presses & renegade rows

C+Ps single arm
4okg 2 ladders at 1,2,3

Renegade Rows
2+36kg 2 ladders at 1,2,3

Plate pinch carries
2+50lbs X 4 carries

Hub pinches 2 hand 2 plates
25lbs L,R 27.5 L,R 30lbs L missed right hand (WHAT?)

Standing Wheel Jack knifes
5,5,5

Just shooting from the hip tonight with some moderate cleans and presses and renegade rows. Got in 2 ladders of C + Ps 1,2,3 with the 40kg, felt a little heavy tonight, I have done better but I did not want to kick my own ass until I knew what the rest of the week looked like. I threw the renegade rows in there in between the C+Ps and used 2 36kg bells for that. Did some light core work with the Standing wheel jack knifes and then finished with some pinch work. 2+50lbs for 4 carries and then laid 2 25lbs plates on the floor and grabbed both at the same time. Then added 2.5lbs and lifted again, then another 2.5 for a third lift but could not get the right hand to obey? My right hand is stronger I thought. Anyway, 30lbs with my left 27.5 with my right.

Friday's training

SSST
24kg X 215 10mins

Grip work
2+25lbs plates 6 sec holds

I was a little nervous about this workout, I guess because I was afraid I would not be able to hit 200 reps. I guess some butterflies actually help a little. Anyway, got 215 which is a PR for me. Grip work went OK but still having trouble with the left hand. I am starting with my weaker side and I will keep working on it. I did not do hindu push ups or get ups today because I wanted to give my triceps one more day to rest. All in all, fun workout.

This is Thursday's workout

Double C+P/Renegade Rows X 20 mins
2+32kg 2,4,5 then
2+24kg 2,4,5 2,4,5 2,4,#5 is cleans and presses only no time for row after.

Double KB snatch 12 mins
2+24kg X 57 total reps

Triceps are pretty sore today but I hammered this out anyway. C+P/Renegade Rows were pretty challenging and I felt pretty spent after this portion of the workout. Started with 2+32kg bells for first ladder then had to go to 2+24kg for remaining ladders. I rested about 30 to 60 or so secs between rungs and ladders. After 20 mins I rested about 4 mins then tackled the double snatches, started out with sets of 5 then went to sets of 3 with 30 secs rest between sets. I tried to attach video but after waiting 14hrs for it to load to the blog, I realized that this is not going to happen. I will be sending this to youtube and then to my facebook page.

Swings 36kg & 32kg one hand

Single arm swings
36kg x 100, 32kg x 200
Total swings 300 in 17.29 mins

This was fun, kinda. Started with the 36kg bell and managed 100 reps but then realized that I was going to have to resort to the 32kg for the remaining 200 reps and was pretty spent afterwards. All said and done 300 reps 17.29 mins

High Volume C+P & Double KB front squats

One arm cleans and presses
24kg X 5 ladders at 2,4,6
120 total reps 20.15 mins

2x25lbs plate pinches after every set for 6 to 8 sec holds

Double KB front squats
2x24kgs x 8 ladders at 3,6
72 total reps

2x25lbs plate pinches after every set for 6 to 8 sec holds

Tough workout. I liked the warm up but it did tax me a little before the workout so I can see it alone is going to toughen me up, never done hindu pushups before so I had to look them up on the internet but caught on very quickly. The C&P weight was light but it drug me down anyway with the high reps and pinches in between every rung. I thought I was going to be able to use 2 32kgs bells for the double front squats but realized after the C&Ps that I had to use 2 24kgs for this and it was taxing. I am a little frustrated in the strength of my left hand on the pinches, there were some sets toward the end that I just could not get a grip on the plates, my right hand is much stronger in this.

Jerks & Stuff

Single arm jerks 40kg bell
30 R, 30 L, 6o total reps 10 mins

24 kg snatches
Sets of 5+5 on the min for 10 mins total 110 reps

"Light Swings"
24kg bell 5 mins 184 total reps

Jerks felt good but I am confused as to the format, does a set consist 5R 5L or 5 either side is a set? I did sets of 5 changing sides after each side for 60 total jerks.

24kg snatches felt good. The swings had to be done with a 24kg bell because my 16kgs are at the gym. I managed to crank out 184 single arm swings in 5 mins and felt fairly spent of course. Looking forward to the weekend and a big steak tonight.

High Volume Clean & Presses
32kg x 102 total reps 20 mins

High Volume Sumo Dead Lifts
250 lbs x 66 reps 20 mins

Good workout, the 32kg bell felt good to grove with the cleans and presses and got my lungs working a little bit. I took about 30 to 35 secs rest between sets. The sumo deads were fun and I started to feel real comfortable with them about half way through. About 30 to 35 secs of rest was taken with the deads as well. I am going to be feeling this in my butt tomorrow but thats ok.

Easy day

Get ups 24kg x mins
5 each side

Standing wheel jack knifes
6,6,5,5,5 one min rest in between sets

Plate pinch carries
50+50 x 9 carries, 0ne min rest between carries

I did not do as many get ups as I would have liked but I was working get ups with my wife so we were taking turns on the mat. Wanted to get some wheel work in so slipped that in there as well, these help me get that whole body tension. Plate pinch carries went well, my grip felt pretty good after yesterday and the only negative effect was a giant callous rip that I had to watch. I felt that walking with the plates acctually made me grip harder which in turn gave me a better grip training session, go figure.

Stacked Clean & Press
16kg + 16kg ladders 1,2,3 x 5 ladders

Snatch ladders
32kg 40kg 44kg 48kg
1 1 1 1
2 2 2 2
3 3 3 3
4 4 4
5 5 5

5 min Clean Test
45 total reps

This was a brutal workout, the cleans with two bells in one hand between each rep were very frustrating. I kept rubbing my left wrist wrong after the clean and ended up sporting a couple of tennis wrist bands that my wife used to use so that was a bit humbling. The snatches were tough and I started a blister on left hand but you just have to work through them and it certainly won't be the first or last. I did 12 total snatches with the 48kg so that was cool. I waited about 6 or 7 mins before starting the 5 min clean test and they were ugly. I did not have much left and kept banging my upper arms. This did not hurt but I know that is improper form. I ripped my blister open during the cleans which I could see coming. That which does not kill us makes us stronger. Video is attached.

Stacked presses and 5 min snatch test

Stacked press
24kg + 16kg X 1/1 X6 singles

KB Squat
24kg X5X5

5 min snatch test with 24kg bell: 131 reps and a PR for me.

Light (really Light) jog (2 miles) Ran most of this and had to walk some

The stacked press was moderately heavy and again just trying to get used to having 2 bells in one hand. KB squats were done goblet style and felt good, loosened me up I think for the snatches. Snatches were brutal, hit 100 then took about 15 secs rest and banged out another 31 and a PR was hit here. The 2 mile light jog was tough to start because my lungs and legs were still on fire from the snatches but I began to loosen up and I am now glad I did. I think I ran some lactic acid out of my legs.

Snatches and TGUs

Get ups
singles from lightest bell to heavy bell.
16kg, 20kg, 24kg, 32kg, 36k, 40kg, 44kg, 48kg, (PR with the 44kg, and 48kg)

Snatches
44kg for sets 3/3x10 sets: did 9 sets this way and 10th set was with the 48kg also a PR and a goal hit.

Double snatch 24kg's sets of 5 on the minute x 10 minutes: 50 total reps done

Get up: singles with 32kg 1 and 1 on the minute for 5 minutes: 4 a side done

This was a challenging workout but I am very glad I did it.
Started the Get ups with a 16kg and just kept going and finished with a 48kg bell (PR was hit here) Took a few minutes rest then started the snatching did 44kg 9 sets of 3/3 with 1 minutes rests and decided to give the beast(48kg) a try and nailed 3 reps a side. Now I have to find a new goal. The double snatches were fun but the single 32 kg get ups were tough to slog through but I am glad I did it.

Wed training 5/13/09

Stacked press (2 bells in one hand)
16kg+16kg (3/3)x2 sets
20kg+16kg (3/3)x4 sets

Double swing (24kg's) sets of 10x5

Two hand pinch dead lift with 2x50lbs plates x 3 lifts 10 sec holds.

One arm jerk and hold + walk outs 48kg x 15 secs left and 20 secs right

The stacked press was different, the hardest part was keeping the top bell from falling forward but went well. Took 60 to 90 secs rest between sets. Double swing felt good one set on the minute. I way underestimated myself and the power of a little chaulk with the plate pinches. Was able to do holds with 2 50lbs plates when this morning I could not get them off the floor, go figure. The one arm jerk and hold felt good but I think I will do them immediately after the presses as my CNS is accustomed to the load.