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
Monday, August 31, 2009
Thursday, August 27, 2009
Wednesday, August 26, 2009
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.
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.
Monday, August 24, 2009
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.
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.
Saturday, August 22, 2009
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.
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.
Thursday, August 20, 2009
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.
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.
Monday, August 17, 2009
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.
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.
Friday, August 14, 2009
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.
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.
Thursday, August 13, 2009
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
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
Monday, August 10, 2009
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.
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.
Wednesday, August 5, 2009
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
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
Monday, August 3, 2009
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.
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.
Saturday, August 1, 2009
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.
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.
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