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.
Tuesday, June 30, 2009
Monday, June 29, 2009
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
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.
Saturday, June 27, 2009
Monday, June 22, 2009
Saturday, June 20, 2009
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.
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.
Thursday, June 18, 2009
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.
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.
Wednesday, June 17, 2009
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.
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.
Tuesday, June 16, 2009
Monday, June 15, 2009
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.
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.
Friday, June 12, 2009
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.
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.
Thursday, June 11, 2009
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.
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.
Wednesday, June 10, 2009
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.
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.
Tuesday, June 9, 2009
Monday, June 8, 2009
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.
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.
Friday, June 5, 2009
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.
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.
Thursday, June 4, 2009
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.
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.
Wednesday, June 3, 2009
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.
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.
Tuesday, June 2, 2009
Monday, June 1, 2009
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.
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.
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