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