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.