Workout: Power Endurance

"300 KB Metldown"

25 V-Ups

25 Snatches Right

25 Snatches Left

25 Push-ups

25 Rev BW Rows

50 Swings

50 Burpees

25 Clean & Press Right

25 Clean & Press Left

50 Mountain Climbers

*completed in 13:14, added an extra exercise "pull"

Then:

cooldown

Workout: Power Endurance

Row 5 min @ easy pace

Dynamic ROM

"Big 55" (Variant):

Bench Press @ 135#

Goblet Squat @ 32kg

Box Jump @ 30"

Burpee +

Deadlift @ 185#

10-9-8-7-6-5-4-3-2-1 reps of each for time

*completed in 16:13

Then:

Row 1000m

*completed in 3:20

Then:

Cooldown

First KB Bootcamp class in the Park was a success.....

I had a great turnout in the park, the weather was perfect and class was challenging for everyone but enjoyable at the same time. I had a friend video one of my classes that will be posted once I get my website up and running along with some pics of the day. 

Workout: Power, Strength

Warm-up: 5 min row

Dynamic Warm-up: Arm bar, TGU, Swings

TGU 16kg x 5/ 24kg x 3/ 32kg x 2/40kg x 1

Swings 32kg - 3 x 15

Then:

Snatch  32kg x 5/ 40kg x 5/ 48kg x 4/ 48kg x 3

Clean & PP 40kg x 5/ 48k - 3 x 3

Weighed Pistol Sq on 3 inch platform  16kg x 5/ 24kg - 3 x 3

Weighed Pull-ups  24kg x 5/ 28kg - 3 x 3

Then:

FINISHER 

Swings 48kg - 3 x 15 (30 sec rest btwn sets)

*Just got the 48kg aka the "Beast", first time playing with it, but a must if I want to do the Beast challenge. In the Push-Press I felt I was muscling it up about three quarter of the way up, and it felt good. The pistol also felt good, need to get all the way down to the ground.

Rest Day.....

Getting ready for the weekend and KB bootcamp classes.

Road To RKC II......

Upcoming Dragon Door Certification for RKC level II will be held on June 26th-28th, in almost 2 month from now. Starting to put my focus more on KB training yet still have a variety of other components. Feel pretty good with my strength, but have to work a bit harder if I want to do the "Beast" challenge (106# KB), which is one strict military press, one pistol squat and one tactical pull-up. My biggest weakness is the Pistol, not for the strength but the lack of flexibility. My conditioning is solid and will maintain the same regimen. So here we go, today my focus was on double KB work.....

Workout: Strength, Power

Warm-up: 5 min rowing, joint mobility, arm-bar

KB Swings 32kg-3x 20

TGU  16kg x 5/ 24kg x5/ 28kgx3/ 32kg x2

Then: 

Double KB Work

Seesaw Press 28kg x 5/ 32kg x 5/ 36kg - 2 x 3

SLD 28kg x 5/ 32kg x 5/ 36kg - 2 x 3

Renegade Row 28kg x 5/ 32kg x 5/ 36kg - 2 x 3

Front Squat 28kg x 5/ 32kg x 5/ 36kg - 2 x 3

Snatch 28kg x 5/ 32kg x 5, 4, 3/ 36kg x 1 PR

*Tried doing 2-KB snatch with the 36kg and I barely got 1 rep..... big difference from 32 to 36.

Workout: Endurance

Row 5000m 

time: 17:56

Workout: Strength, Power, Interval

3x20 BW Squat

3x10 BW Jump Squat

3x10 Goblet Box Squat 12" box @ 24kg KB

3x5 Goblet Box Squat 12" box @ 32kg KB

3x8 KB Swings @ 48 kg KB

3x5 Straight-leg DL @ 225#

Then:

DL Rack Pull:

405#/70%, 455#/80%, 465#/90%

*rack pull to stimulates recruitment before the Clean

Then:

Power Clean:

185# x 4/ 205# x 2/ 215# x 1/ 225# x 1/ 230# x 1

Then:

Rowing:

8x ( 20 sec work, 1o sec rest)

row: 107m, 108m, 107m, 105m, 103m, 104m, 101m, 103m

Mission Statement

Precision Athlete is a training system for any athlete; a professional one or for those who have a tenacious spirit and are determined to challenge themselves in any way, shape or form. For them, physical preparedness is integrated in their daily routine. The clients and athletes that I work with, try to integrate both physical and psychological strength to push themselves towards their peak performance. My objective is to train for all aspects of fitness, not just for the appearance of “fitness.” This system is based on all that I have learned during years of experience. I incorporate old methods, new methods, cutting edge research, ingenuity and creativity into every workout. My focus is to improve functional strength, power-endurance, endurance and flexibility because these are all essential to improving overall performance and athleticism.

04/20/09

Workout: "Helen"

Three Rounds for time

400 meter run

21 KB Swings

12 Pull-Ups

Time of completion 9:35

04/19/09

Workout: "Chipper"

Warm-up 5 min Rowing

50 KB Push-Ups

50 Kipping Pull-Ups

50 BB Press @ 50#

50 Hang Clean @ 65#

50 KB Snatches @ 16kg (25 L, 25 R)

50 BW Deadlift (215#)

50 Knee to Chest

50 KB Swings @ 32kg

50 Box Jump @ 24"

50 Dips

Time of completion 37:05

500 Reps.....if you want to do more be my guest, but I don't recommend it.....long day today, but somehow I manage through the whole workout; I generally do a Chipper once in a while.........

Sundays Class Was Fun......

Accumulation Training

GROUP 1 (A)

10 Burpee KB High Pull

10 Double KB C&P

10 Double KB Swings

3 Rounds for time

GROUP 1 (B)

5 Pul-Ups

10 Med Ball Target throw

10 Dips

30 Hip Toss

3 Rounds for time

GROUP 2 (A)

10 Deck Sq

2 Rope Pulls

10 Spider-Man Push-Ups

3 Rounds for time

GROUP 2 (B)

60 sec Rowing
50 Jump Rope Turns
30 sec Rope Slams

20 V-Ups

3 Rounds for time