Dec 18, 2009

Workout: Power Endurance / Boxing

-100 rope turns

-10 burpees

-10 push-ups

-10 squats

-10 ball slams

-10 kb swings @24 kg

*As many rounds as possible for 20 min.

*Copleted 8 rounds

Then:

20 min of shadow boxing

Dec 17, 2009

Workout: Strength

Warm-up: 5 min row

DROM, ASLR, TGU, Swings

Then:

KB Snatches 32 kg x 10/2/ 40 kg x 5 /2/

Then:

Ladder 3 sets of 4 rungs

-(Clean & Press Ladder) / (Pull-up ladder) - warm-up set
(1, 1/2, 1/2/3, 1/2/3/4) / (1, 1/2, 1/2/3, 1/2/3/4)
32 kg /  BW

Then:

A1) Pistol Sq 4 x 5

A2) Lever Push-ups 4 x 5

Dec 15, 2009

Workout: TABATA

Warm-up: Joint mobility and TGU 

"Tabata" 20 sec on, 10 sec off 

A1) Double KB Swings @ 12kg

A2) Double KB Vicking Press @ 12kg

A3) Double Front Sq @ 12kg

A4) Jump rope

A5) Burpee Dead Snatch @ 12kg

A6) Doulbe Racked KB Rev Lunge @ 12kg

A7) TRX Atomic Push-ups

A8) Renegade rows @ 12kg

*8 Rounds

*In this Tabata workout, I rested 30 sec instead of going non-stop, I prefer this one, I was more productive, yet still tough. I also made the weight lighter and went all out for those 20 seconds.

Dec 14, 2009

Workout: RKT Grind Block, (light day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

32 kg + 16 kg (48kg) 

4 x (1, 2, 3,4 Pressing ladder) 4 x (1, 2, 3,4 pull-up ladder)

(32 R, 16 L) x 1, (32 L, 16 R) x 2, (32 R, 16 L) x 3, (32 L, 16 R) x 4

*Immediately do 5 Front Squats. (rest 60 sec)

(32L, 16 R) x 1, (32R, 16 L) x 2, (32 L, 16 R) x 3, (32 R, 16 L) x 4

*Immediately do 5 Front Squats. (rest 60 sec)

(32 R, 16 L) x 1, (32 L, 16 R) x 2, (32 R, 16 L) x 3, (32 L, 16 R) x 4

*Immediately do 5 Front Squats. (rest 60 sec)

(32L, 16 R) x 1, (32R, 16 L) x 2, (32 L, 16 R) x 3, (32 R, 16 L) x 4

*Immediately do 5 Front Squats. (rest 60 sec)

Deadlift

32 kg R, 16 kg L x 20

32 kg L, 16 kg R x 20

Then:

MVO2 Snatch Protocol

15 sec on: 15 sec off

24 kg

20 sets

7 rep cadence

Workout: Power Endurance

5 rounds of descending 50-40-30-20-10 reps

-KB Swings @ 24 kg

-Push-ups

-BW Sq

-Inverted Rows @ 45 degrees

-Sit-ups

-Double Unders

*Completed in 32 min, this workout was challenging being that my week has been busy and with very little sleep; so staying focus and surviving this workout was key. I am very exited that on Mar 13-14 we are hosting the Dane and Doc show, with MRKC Kenneth Jay and TL Doc Cheng. More details on this event will be posted very soon.

Workout: Strength

DROM, TGU, Swings, ASLR, T-spine mobility

BB Power Cleans 95 x 8/ 115 x 6/ 135 x 5/ 155 x 5/ 165 x 5/ 175 x 3/ 175 x 3

Then:

A1) BB Bulgarian Split Sq 80 x 8 /3/

A2) One DB Chest Press 75 x 8 /3/

B1) Lateral Lunge with KB 35 x 8 /3/

B2) DB Row 75 x 8 /3/

C1) Windmill 24 kg x 5 /3/

C2) Lat Raise Snatch 16 kg x 12 /3/

FINISHER:

Farmers Walk Unilateral 32 kg 50 yards x 3

Workout: Conditioning

-5 Burpee Pull-up

-10 Ball Slam

-15 KB Swing @ 24 kg

- 20 JAX

Repeat 10 x

*Completed in 19:40

Workout: Strength

Warm-up: 5 min Row

DROM, FMS (half kneeling chops), ASLR

Swings 32 kg x 15

Barbell Sumo DL 225 x5

TGU 16 kg x 5 L, R

Then:

A1) Sumo DL 315 x 5/ 365 x 3/ 385 x 2/ 405 x 2/ 405 x 2

A2) TGU 32 kg x 1 R,L/ 32 kg/ 32 kg/ 32 kg/ 32 kg

B1) Clean & Press Ladder 32 kg (1/ 1,2/ 1,2,3) x 5

B2) Pull-up Ladder BW (1,/1,2/1,2,3) x 5

C1) KB Snatches 24 kg - 3 x 15 w/ 30 sec rest

*Mixing up the training a bit, since I'm really busy I will be planning a weekly program consisting of perhaps at least 2 strength days and 2 conditioning days with some yoga in there. Need time to recover from my long days.

Dec 07, 2009

Workout: Variety

:45 work/ :15 rest-transition

1. Kneeling press & stand left

2. Kneeling press & stand right

3. Swing

4. Kneeling windmill left

5. Kneeling windmill right

6. Swing

7. Getup to palm left

8. Getup to palm right

9. Swing

10. Bridge to knee to hand left

11. Bridge to knee to hand right

12. Swing

13. Getup left

14. Getup right

15. Swing

* Very nice light workout, exactly what the doctor order......

Workout for the past week:

Workout: Yoga 

90 min of Vinyasa was exactly what I needed today, very challenging yet very relaxing at the same time. I'm going to take it easy next week with just TGU and Swings....

Dec 5, 2006

Workout: ETK (Medium)

DROM, Ankle Mobility, Arm-bar
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Half get-up 3 x 5 @ 16 kg

Swings 2 x 15 @ 32kg

Then: Ladder 5 sets of 4 rungs
-(Clean & Press Ladder) / (Pull-up ladder) - warm-up set
(1, 1/2, 1/2/3, 1/2/3/4) / (1, 1/2, 1/2/3, 1/2/3/4)
32 kg /  BW

*Immediately do

-Double KB Front Sq  32 kg x 5

Dec 4, 2009

Workout: Conditioning

Row 5 min @ easy pace  Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Dynamic ROM
"Big 55" (Variant):
Piston Press @ 65#
Goblet Squat @ 32kg
KB Swings @ 32 kg  20-18-16-14-12-10-8-6-4-2
Burpee +
Deadlift @ 225#
10-9-8-7-6-5-4-3-2-1 reps of each 

*Decided not to time myself, I was happy to just get it done, rough week.

Dec 2, 2009

Workout: Strength

DROM, Ankle Mobility, Arm-bar

A1) Sumo DL 275# x 5, 315# x 5, 335# x 5, 345# x 5

A2) Double KB Cleans 32 kg x 5 /4/

B1) Pistol Sq BW x 3 /5/

B2) Elevated Push-ups BW x 3 /5/

C1) Renegade Rows 32 kg x 5 /4/

C2) Leg lift BW x 3 /4/

Dec 01, 2009

Workout: Conditioning

100 Rope Turns

10 Burpees

10 Push-ups

10 BW Squats

10 Swings w/ 24 kg 

Repeat 10 times for time: Completed in 18:30

Nov 30, 2009

Workout: Strenght

DROM, Ankle Mobility, Arm-bar
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Half get-up 3 x 5 @ 16 kg

Swings 2 x 15 @ 32kg

A1) KB Snatches 36 kg x 5, 40 kg x 5, 48 kg x 5 /3/

B1) Trap Bar DL  315# x 5, 365# x 5, 375# x 5, 385# x 5

B2) TGU 16 kg x 3 /4/

Then: Ladder 3 sets of 3 rungs
-(Clean & Press Ladder) / (Pull-up ladder) - warm-up set
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
32 kg /  BW

Workout for the Past Week:

Nov 28, 2009

Workout: RTK Explosive Block (Heavy)

Warm-up: 

Row for 5 min

DROM, ASLR,  T-Spine Mobility Drills

TGU's 3 R, L with 16 kg

KB Swings 15 with 32 kg

Goblet Squats 5 with 32 kg

Repeat 3 times.

Then:

Long Cycle Clean & Jerk 

2 - 32 kg ( 2, 4, 6) rest 90 sec

2 - 32 kg ( 2, 4, 6) rest 90 sec

2 - 32 kg (2, 4, 6) rest 90 sec

2 - 32 kg (2, 4, 4) rest 90 sec

2 - 32 kg (2, 4, 4)  rest 90 sec

Then:

KB Swings 3 x 20 ( 32 kg) rest 60 sec

Nov 27, 2009

Workout: MVO2 Protocol

Row for 5 min, DROM

Snatch MVO2 

15 sec on: 15 sec off

24 kg

50 sets

7 rep cadence

350 reps

18, 550 lbs

Nov 26, 2009

Workout: RTK Explosive Block (Medium)

Warm-up: 

Row for 5 min

DROM, ASLR,  T-Spine Mobility Drills

TGU's 3 R, L with 16 kg

KB Swings 15 with 32 kg

Goblet Squats 5 with 32 kg

Repeat 3 times.

Then:

Long Cycle Clean & Jerk 

2 - 24 kg ( 2, 4, 6) rest 60 sec

2 - 24 kg ( 2, 4, 6) rest 60 sec

2 - 24 kg (2, 4, 6) rest 60 sec

2 - 24 kg (2, 4, 6) rest 60 sec

2 - 24 kg (2, 4, 6)  rest 60 sec

Then:

KB Swings 5 x 20 ( 24 kg) rest 30 sec

Nov 25, 2009

Workout: Circuit

Round 1

2000m Row @ 7:00 pace (7:10)

15 - Pull-ups

15- Target Ball toss @ 20#

15- Push-ups

15- KB Snatches R, L @ 16kg

Round 2

1000m Row @ 3:30 pace (3:50)

15- Pull-ups

15-Target Ball toss @ 20#

15- Push-ups

15-KB Snatches R, L @ 16kg

Round 3

500m Row @ 1:45 pace (1:50)

15-Pull-ups

15-Target Ball toss @ 20#

15-Push-ups

15- KB Snatches R,L @ 16kg

*Completed in 28:40

Very crazy day today, I decided to do a quick circuit, no time for my actual workout, this workout I did 3 months ago, and I got the exact time, trying to get it below 27 min; the rowing was the toughest part of this workout.

Nov 24, 2009

Workout: RTK Explosive Block (light)

Warm-up: 

Row for 5 min

DROM, ASLR,  T-Spine Mobility Drills

TGU's 3 R, L with 16 kg

KB Swings 15 with 32 kg

Goblet Squats 5 with 32 kg

Repeat 3 times.

Then:

Vicking Push-press 

2 - 16 kg ( 2, 4, 6, 8) rest 60 sec

2 - 16 kg ( 2, 4, 6, 8) rest 60 sec

2 - 16 kg (2, 4, 6, 8) rest 60 sec

2 - 16 kg (2, 4, 6, 8) rest 60 sec

2 - 16 kg (2, 4, 6, 8)  rest 60 sec

Then:

KB front raise 2 x 20 with 16 kg

KB lat raise 2 x 20 with 16 kg

Workout: Variety (KB Complex)

Double Snatches 24 kg x 5

Double Front Sq 24 kg x 5

Double Cleans 24 kg x 5

Seasaw Press 24 kg x 5

Renegade Rows 24 kg x 5

Elevated Push-ups x 10

SLDL 24 kg x 5

Double Swings 24 kg x 5

*Rest for 1 min, repeat 5 times

It has been really tough weekend and the week begins very busy, I had about 20 min to spare and this workout was perfect. Later that evening after my client Steve completed his workout he tested his 5 min snatch test; and he knocked down 100 reps "congrats". The guy got me so pumped I put myself through the test as well completing the 100 reps in 3:30. I feel that my strength is steady and conditioning on point; have to continue pressing on. This week is week 1 of the Explosive cycle of RTK. 

Workouts from the last couple of days....

Nov 15, 2009

Workout: RKT Grind Block, Day 3 Week 1 (Heavy day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

28 kg + 28 kg (56kg)

4 x (1, 2, 3 Pressing ladder) 4 x (1, 2, 3 pull-up ladder)

(28 kg R, 28 kg L) x 1, (28 kg L, 28 kg R) x 2, (28 kg R, 28 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 28 kg L) x 1, (28 kg L, 28 kg R) x 2, (28 kg R, 28 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 28 kg L) x 1, (28 kg L, 28 kg R) x 2, (28 kg R, 28 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 28 kg L) x 1, (28 kg L, 28 kg R) x 2, (28 kg R, 28 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

28 kg R, 28 kg L x 20

28 kg L, 28 kg R x 20

Then:

MVO2 Snatch Protocol

15:15

24 kg @ 7 rep cadence 20 sets.

Nov 13, 2009

Workout: TABATA

Warm-up: Joint mobility and TGU 

"Tabata" 20 sec on, 10 sec off 

A1) Double KB Swings @ 16kg

A2) Double KB Vicking Press @ 16kg

A3) Double Front Sq @ 16kg

A4) Jump rope

A5) Burpee Dead Snatch @ 16kg

A6) Doulbe Racked KB Rev Lunge @ 16kg

A7) TRX Atomic Push-ups

A8) Renegade rows @ 16kg

*8 Rounds

*In this Tabata workout, I rested 30 sec instead of going non-stop, I prefer this one, I was more productive, yet still tough.

Nov 11, 2009

Workout: RKT Grind Block, Day 2 Week 1 (Medium day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

28 kg + 24 kg (52kg) 

4 x (1, 2, 3 Pressing ladder) 4 x (1, 2, 3 pull-up ladder)

(28 kg R, 24 kg L) x 1, (28 kg L, 24 kg R) x 2, (28 kg R, 24 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg L, 24 kg R) x 1, (28 kg R, 24 kg L) x 2, (28 kg L, 24 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 24 kg L) x 1, (28 kg L, 24 kg R) x 2, (28 kg R, 24 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg L, 24 kg R) x 1, (28 kg R, 24 kg L) x 2, (28 kg L, 24 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

28 kg R, 24 kg L x 20

28 kg L, 24 kg R x 20

Nov 10, 2009

Workout: Circuit

1o rounds for time.

5 Ball slams with 25# ball

10 Burpees push-up

15 KB swings with 24 kg

20 JAX

*Completed in 17:35, keeping up with the conditioning.

Nov 9, 2009

*Starting from Scratch.

Workout: RKT Grind Block, Day 1 Week 1 (Light day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

28 kg + 16 kg (44kg)

4 x (1, 2, 3 pressing ladder)/ 4 x (1, 2, 3 pull-up ladder)

(28 kg R, 16 kg L) x 1, (28 kg L, 16 kg R) x 2, (28 kg R, 16 L) x 3 

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg L, 16 kg R) x 1, (28 kg R, 16 kg L) x 2, (28 kg L, 16 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 16 kg L) x 1, (28 kg L, 16 kg R) x 2, (28 kg R, 16 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg L, 16 kg R) x 1, (28 kg R, 16 kg L) x 2, (28 kg L, 16 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

28 kg R, 16 kg L x 20

28 kg L, 16 kg R x 20

*Started the RTK from scratch, the 32 kg was heavy, my form was sloopy and so I swallow my pride ad went lower on to a 28 kg just to get the technique down. 

Workout: RKT Grind Block, Day 2 Week 1 (Medium day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

32 kg + 24 kg (56kg)

4 x (1, 2, 3)

(32 kg R, 24 kg L) x 1, (32 kg L, 24 kg R) x 2, (32 kg R, 24 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg L, 24 kg R) x 1, (32 kg R, 24 kg L) x 2, (32 kg L, 24 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg R, 24 kg L) x 1, (32 kg L, 24 kg R) x 2, (32 kg R, 24 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg L, 24 kg R) x 1, (32 kg R, 24 kg L) x 2, (32 kg L, 24 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

32 kg R, 24 kg L x 20

32 kg L, 24 kg R x 20

Then:

MVO2 Snatch Protocol

15:15

24 kg @ 7 rep cadence 20 sets.

* Felt okay today considering the long day yesterday. The medium day feels easier than the light day, reason being that there isn't as much difference in weight in which you have to stabilize as much. Fun, fun, fun.

Nov 3, 2009

Workout: Variety

Do one set of each drill, and then move to another. Climb the ladder with each circuit.

1 weighted tactical pull-up

1 military press

1 double snatch

1 front squat

2 weighted tactical pull-up

2 military press

2 double snatch

2 front squat

3 weighted tactical pull-up

3 military press

3 double snatch

3 front squat

4 weighted tactical pull-up

4 military press

4 double snatch

4 front squat

* Rest 1-2 min completed 5 rounds, with 2 - 16 kg.

* Long day I did 11 clients, started at 7:30 am and finished at 9 pm at night. I had just enough energy to do this circuit which took about 20 min. Glad I did it. Tomorrow part II of RTK.

Workout: RKT Grind Block, Day 1 Week 1 (light day)

Warm-up: DROM, phoam rolling,  TGUP

32 kg + 16 kg (48kg)

4 x (1, 2, 3)

(32 kg R, 16 kg L) x 1, (32 kg L, 16 kg R) x 2, (32 kg R, 16 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg L, 16 kg R) x 1, (32 kg R, 16 kg L) x 2, (32 kg L, 16 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg R, 16 kg L) x 1, (32 kg L, 16 kg R) x 2, (32 kg R, 16 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg L, 16 kg R) x 1, (32 kg R, 16 kg L) x 2, (32 kg L, 16 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

32 kg R, 16 kg L x 20

32 kg L, 16 kg R x 20

*First day trying the RTK workout, it was very challenging. I was going to do just 3 sets, but I didn't want to feel uneven even though Pavel said it was okay so I went for an extra set. Really tough with different KB. Looking forward to see what happens in the next couple of weeks.

Workout: Barbell Complex

Warm-up: Dynamic ROM

Complex

6 x Deadlift

6 x Hang Clean

6 x Front Sq

6 x Push-Press

6 x Back Sq

6 x Good Mornings

6 x Row

6 x Push-ups

5 sets (1-2 sets with 95#/ 3-4 sets with 105#/ 5 set with 115#)

*Quick and effective workout, this is a classic Alwyn Crosgrove workout. 

Oct 29, 2009

Workout: Circuit

Do one set of each drill, and then move to another. Climb the ladder with each circuit.

1 weighted tactical pull-up

1 military press

1 double snatch

1 front squat

2 weighted tactical pull-up

2 military press

2 double snatch

2 front squat

3 weighted tactical pull-up

3 military press

3 double snatch

3 front squat

4 weighted tactical pull-up

4 military press

4 double snatch

4 front squat

* Rest 1-2 min completed 3 rounds.

Workout: Mix Training

DROM

Deadlift 225# x 5/ 275# x 5/ 315# x 5/ 315# x 5/ 315# x 5

A1) Pistol BW x 16 kg x 3 /4/

A2) Single Arm DB press 75# x 5 /4/

B1) Double Bottom-up C&P 16 kg x 5 /4/

B2) Weighed Pull-ups 12 kg x 5 /4/

C1) Windmill 16 kg x 5 /4/

FINISHER:

MVO2  15:15 cadence,  16 kg x 8 reps/ 20 sets

Oct 25, 2009

Workout: Circuit

4 rounds for time.

-10 Double Snatches @ 16 kg

-10 Double Vicking Press @ 16 kg

-10 Double Squat @ 16 kg

-10 Double Swings @ 16 kg

-10 TRX Atomic Push-ups

-10 Pull-ups

*Completed in 13 min. I stripped about 1:30 min from last time, although tired from travels I thought I didn't do as good as I thought until I saw my old posts. 

Oct 24, 2009

Ventura Hardstyle Seminar

Really an amazing seminar, It was a combination of Naked Warrior plus some new extra information that Pavel presented for the first time. Some of the body weight stuff I remember from my Level II certification but there were some new stuff like the handstand push-up that was really useful. We also worked on one arm push-up that is something that I only read about in the Naked warrior, this new information will help me to apply to what I have being already doing. I think that the highlight of the day for me was at the end when I was talking to Pavel, he complemented on how strong I was, and encourage to keep working on what I was doing. That made my day, knowing that everything I have been doing in my training has paid off.

Workout: Variety (mix training)

DROM, Mobility Drill, ASLR, T-spine mobility

1) Sumo Deadlift 315# x 5/ 365# x 3/ 385# x 3/ 405# x 3/ 405# x 3

2) Clean & Press 32 kg x 5/ 40 kg x 5/ 44 kg x 2/ 48 kg x 1

3) Max  BW Pull-ups  -18

4) 10 min snatch test -203 reps

*I wanted to check my strength after being on the warrior diet. I'm down to 213# from 220# and I actually feel stronger. Pressing the 48 kg felt easier than in the past. I haven't done more that 5 pull-ups in a GTG style, and 18 for me is pretty good. After all this my grip was done but I was able to squeeze just over 200 snatches. I'm planning to start RTK after I return from CA. 

Oct 20, 2009

Workout: Variety

Prep Work: 5 min Row, ASLR, T-Spine, Ankle mobility

24 kg TGU x 3 R, L

24 kg Double Swings x 5
24 kg  Double Bottom-up cleans x 5 
24 kg Double P&J x 5 
24 kg Double Front Sq x 5 
24 kg Renegade Rows x 5 R, L

24 kg SLDL x 5
24 kg Double Snatches x 5 

*Completed 2 rounds, very quick workout.

Workout: Power Endurance
Row 5 min @ easy pace  Foam Roll, ASLR, T-Spine, and Ankle mobility drills
Dynamic ROM
"Big 55" (Variant):
Bench Press @ 165#
Goblet Squat @ 32kg
KB Swings @ 48kg
Burpee +
Deadlift @ 225#
10-9-8-7-6-5-4-3-2-1 reps of each for time
*completed in 19:40

Oct 16, 2009

Workout : ETK (light)

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

(Clean & Press Ladder) / (Pull-up ladder)
(2/ 3/ 5) / (2/ 3/ 5) x 3
32 kg /  BW 

*30 sec rest after each ladder completed

Then:

Swings

32kg x 20 with 30 sec off x 3

* Long day today I tried to this workout after a long day, originally I was intended to do a medium day and I was not able to do; I had an 11 hour day I didn't have energy I was hoping for, but it was better than nothing.

Workout: Variety Day

Prep Work: 5 min Row, ASLR, T-Spine, Ankle mobility

24 kg TGU x 3 R, L

24 kg Double Swings x 5
24 kg  Double Bottom-up cleans x 5 
24 kg Double P&J x 5 
24 kg Double Front Sq x 5 
24 kg Renegade Rows x 5 R, L

24 kg SLDL x 5
24 kg Double Snatches x 5 
*Go through this sequence with very little rest as possible, 1 min rest after completing the sequence. Completed 3 rounds

*Very rushed workout but very effective took about 20 min, I have been very busy but I won't sacrifice my workouts, 15 min sometimes is all I need. Swings and Get-ups will do the trick.

Oct 13, 2009

Workout : ETK (light)

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Warm-up:

24 kg GS x 5 x 3

12 kg TGU x 3 x 3

32 kg Swings x 10 x 3

Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3) x 5
32 kg /  BW 

*30 sec rest after each ladder completed

Then:

Swings

32kg x 20 with 30 sec off x 5

* I flew through this workout, very restricted with my schedule; but also feel like I can probably try using the 36 kg for pressing. Pull-ups were done up to my chest, good stuff.

 *Keep it tight* 

(pressing the beast)

Workout: ETK (Heavy)

DROM, Ankle Mobility, Arm-bar
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Half get-up 3 x 5 @ 16 kg

Swings 2 x 15 @ 32kg

Then:
(Clean & Press Ladder) / (Pull-up ladder) - warm-up set
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
32 kg /  12 kg

(Clean & Press Ladder) / (Pull-up ladder) - one set

(1, 1, 1)   /  (1, 1, 1)

40 kg   / 16 kg

-Double KB Front Sq  32 kg x 3

(Clean & Press Ladder) / (Pull-up ladder) - three set

(1,1,1)   /  (1,1,1)

44 kg  / 24 kg

-Double KB Front Sq 32 kg x 3

Then:

300 KB Meltdown with 24 kg

-25 V-ups

-50 Snatches R, L

-25 Push-ups

-50 Swings

-50 Burpees

-50 High Pulls R, L (substituted clean & press)

-50 Mountain Climbers each side

*Time of completion 11:02

*This was a good workout being that I had a long week and a very long Sunday. I wanted to test my strength to see after being in the Warrior diet my performance would be affected; and it really wasn't considering I was wiped from doing my boot camp classes all morning and late afternoon. I like throwing in the 300 Meltdown in the end of the workout. The 24 kg felt light, I went through every movement without putting the bell down, I love these high intensity short workouts; I feel like my GPP is up to speed without trying to overkill in a Crossfit style workouts, I felt by doing those constantly it burnt me out; yet focusing on strength with variety days has done tremendously to my GPP. I hope I can keep maintaining my strength as I keep dropping the bodyweight.

Workout: MVO2 Protocol

Prep work: 5 min Row, Foam Roll, Ankle mobility

Snatch MVO2 

36 sec on: 36 sec off

24 kg

24 sets

16 rep cadence

384 reps

20,352 lbs

Then:

Double Front Sq 24 kg 3 sets of 5

Renegade Rows 24 kg 3 sets of 5

Workout: ETK (Medium) 

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Warm-up:

24 kg GS x 5 x 3

16 kg TGU x 3 x 3

32 kg Swings x 10 x 3

Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3/4) / (1, 1/2, 1/2/3/4) x 5
32 kg /  BW

Then:

Snatch

5 min snatch test with the 32 kg (completed 70 snatches)

*Decided not to do weighted pull-ups to work on proper form, I was over extending my neck to get to touch the bar and it was causing some unpleasant tightness and compensation. As much as I want to get stronger I need to step back and improve my movement pattern and eventually my performance will get better. I'm often telling my clients that it takes patients and hard work, well today I had to listen to those words, no matter how hard I train if I keep compensating and not take time to improve the movement and technique I will never improve. It is hard sometimes to take a step back , I went from doing comfortable 16 kg weighted pull-ups to just my body weight; so much for the ego. Snatches felt terrible, I wasn't even trying hard. Goal is to hit a solid 100 reps.

Workout: MVO2 Protocol

Prep work: Foam Roll, T-Spine, Ankle mobility, arm-bar.

Snatch MVO2 

36 sec on: 36 sec off

24 kg

20 sets

16 rep cadence

320 reps

16,960 lbs

*Always a very challenging workout, the 36/36 protocol is very demanding on your grip.

Workout: ETK (light) / Front Sq

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Warm-up:

24 kg GS x 5 x 3

12 kg TGU x 3 x 3

32 kg Swings x 10 x 3

Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3) x 5
32 kg /  12 kg

Each ladder followed immidiately by 24 kg double front sq

Then:

Swings

32kg x 20 with 30 sec off x 3

*Tired today, trying to get used to the Warrior Diet; I'm looking forward to starting the RTK program very soon.

Advance Corrective Strategies by MRKC Brett Jones

Master RKC Brett Jones is by far one of the best presenters I have encountered in the fitness industry. The advance corrective strategies is a simple effective system that demonstrates the fundamental FMS score. It implements essential movement patterns and makes a blue print for  clients' program success. As a Russian Kettlebell Instructor, I appreciate the system that both Gray and Brett have developed. I give three thumbs up for Brett Jones a true Master in the FMS advance corrective strategies program.

Workout: ETK (Medium)

Warm-up: 5 min Row
DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Swings 2 x 15 @ 24 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3/4) / (1, 1/2, 1/2/3/4) x 5
32 kg /  12 kg

Then:

Swings

32kg x 20 with 30 sec off x 3

Oct 1, 2009

Workout: MVO2 Protocol

Row for 5 min, DROM

Snatch MVO2 

15 sec on: 15 sec off

24 kg

80 sets

7 rep cadence

560 reps

29,680 lbs

Workout: ETK (Light)

Warm-up: 5 min Row
DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Swings 2 x 15 @ 24 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3) x 5
32 kg /  12 kg

Then:

Swings

32kg x 20 with 30 sec off

*Long day today, I had about 10 clients and it was a miracle I was able to fit in this workout. I'm a couple of days since I started my warrior diet. Highly recommended, energy through the roof as well as concentration. Hope to get down to 205# from 220#.

Sep 26, 2009

Workout: ETK (Heavy)

DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Single arm Swings 2 x 15 @ 20 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder) - warm-up set
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
32 kg /  12 kg

(Clean & Press Ladder) / (Pull-up ladder) - one set

(1, 1, 1)   /  (1, 1, 1)

40 kg   / 24 kg

-Double KB Front Sq  32 kg x 5

(Clean & Press Ladder) / (Pull-up ladder) - three set

(1,1,1)   /  (1,1,1)

44 kg  / 28 kg

-Double KB Front Sq 32 kg x 3

Then:

Swings 5 x 20 @ 32 kg

Sep 25, 2009

Workout: MVO2 Protocol

Row for 5 min, DROM

Snatch MVO2 

15 sec on: 15 sec off

24 kg

50 sets

7 rep cadence

350 reps

18,550 lbs