Workout: Timed Intervals

30 sec. work/20 sec. rest = 3 Rounds

1. 2 kb-Swing
   
2. Mountain Climbers
   
3. 2 kb’s-Clean & Press
   
4. Snatch R/L
   
5. 2 kb’s- Front Squat
   

20 sec. work /20 sec. rest= 2 Rounds

1. 1-Arm Swing R/L
   
2. Push-Ups
   
3. 2 kb’s- Push Press
   
4. Snatch- R/L
   
5. 2 kb’s-Thruster
   

20 sec. work/ 20 sec. rest= 2 Rounds

1. 2 kb’s- Cleans
   
2. Goblet Squat
   
3. 1- Arm Row R/L
   

*I performed these drills with two 20 kg KB, it was nice working out in the park again.

Workouts for the Past couple of Days...

Aug 30, 2009

Workout: ETK (Day 2)

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)
32 kg / 16 kg
Then:
MVO2 Protocol
Snatches 15:15 7 reps @ 24 kg / 30 sets

Aug 29, 2009

Workout: Endurance

Row 5000 m : 18:19

Aug 28, 2009

Workout: Strength

Row for 5 min

Deadlift 315# x 5 /4 sets

Pistol SQ +16 kg x 3 / 4 sets

One Arm Push-ups  x 3 / 4 sets

Neutral Pull-up x 5 /4 sets

Finsher:

Snatches 3 x 10 @ 32 kg R, L / rest 60 sec betwn sets

Workout: Variety Day
Warm-up: 5 min Row
Then:
Arm-bar
TGU
Windmill
Bent Press
Overhead Sq
*Repeat this in a sequence twice, with 16 kg
Then:
24 kg TGU x 3 R, L
24 kg Bottom-up cleans x 5 R, L
24 kg P&J x 5 R, L
24 kg SLDL x 5 R, L
24 kg Snatches x 5 R, L
24 kg Swings x 5 R, L
*Go through this sequence with very little rest as possible, 1 min rest after completing the sequence. Completed 3 rounds.
* Very busy day, I didn't have much time on my hand, this whole workout took about 30 min, still very effective, specially balancing this with the ETK protocol.

Aug 24, 2009
B-day Workout: ETK week 1, day 1 repeat
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)
32 kg / 16 kg
Then:
MVO2 Protocol
Snatches 15:15 7 reps @ 24 kg / 20 sets

Workout: ETK Day 1 of week 1 (heavy)
Warm-up:
5 min Row
DROM,
-goblet sq 2 x 8 @ 16 kg
-push-ups 2 x 10
-pull-ups 2 x 5
-arm-bar 3 x3 @ 16 kg
-half TGU 3 x 5 @ 16 kg
-swings 2 x15 @ 24 kg
Then:
C & P ladder / Pull -up ladder
(1, 1/2, 1/2/3) / (1,1/2, 1/2/3)
@ 32 kg / @ 16 kg
* Rest 1 min after completing each ladder in superset style.
Then:
Pistol Sq
5 x 2 @ 12 kg
Then:
MVO2 Max
Snatches 15:15, 7 reps, @ 24 kg, 20 sets.
*Started my first day of the ETK program, I never felt better; maybe because I had an easy week. I felt great, the C&P with the 32 kg felt good with very short break in between ladders. I also did a light volume day for the Pistol which complemented the heavy volume of the C&P ladder. I was going to start the program on Monday at a 3 x 3 ladder; but I couldn't wait. I didn't feel exhausted after my workout as I usually do. Tomorrow I'm going to try some Birkram Yoga God willing. Sticking with the ETK for a while, my goal is to become part of the "Beast Tamer" hall of fame.

Workout: Variety

DROM

-Arm-bar

-Get-up

-Windmill

-Bent Press

-Overhead Squats

-Sots Press

*Go through the whole sequence once, repeat 2x using 16 kg/ 20 kg/ 24 kg.

Grip Work:

with the #1 CC, do ladder format, (1, 1/2, 1/2/3) repeat 5x.

Workout: Indurance

-Run 800 m / 4 min pace

-Row 1000m / 4 min pace

*Repeat 5 times.

Then

-KTE x 8

-Rollouts x 8

-Half Get-ups x 8 @ 16 kg

-Plank x :60 sec

*Repeat 3 times.

Pretty light workout, trying to maintain active even though this week is a rest week.

Workout: Variety Day

5 min Row

Then:

DROM

-Arm-bar

-Get-up

-Windmill

-Bent Press

-Overhead Squats

-Sots Press

*Go through the whole sequence once, repeat 2x using 16kg.

*Taking this whole week off to focus mostly on mobility drills; I choose to do this before starting Pavel's "Return to the Kettlebell" Program. It is a very basic but demanding program. I need to give my CNS a break this week, I feel like I've been beating myself up and not really focus on one thing, so I'm setting new goals for the next couple of months. I feel the need to add quality strength which I have accomplished in the past, but after reading "Return to the Kettlebell" I feel skies the limit. 

Aug 16, 2009

Workout: Endurance

Using a 20 kg kettlebell

Run 3/4 mile

25 V-ups

25 Snatches R, L

25 Push-ups

25 Pull-ups

25 C & P

50 Swings

25 Burpees

50 Mountain Climbers

Run 3/4 mile

Workout: Power Endurance
2000 m Row @ 7 min pace
Rest 5 min
Then:
5 Burpee/push-up/pull-up
10 Ball Slams @ 25#
15 KB Swings @ 24 kg
11 rounds
*19:40
Rest 5 min
Then:
Row 20 sec on/ 10 sec off / 8 rounds
*111 m/ 109m/ 110m/ 106m/ 104m/ 105m /103m/ 105m
Great workout, I was planning on taking today off; but my friend John convinced me otherwise. I came up with the 3 exercise circuit from "Gym Jones" Louder that 11; he originally had 5 ball slams, 10 push-ups, 15 swings. I did this one already and wanted to make it a little challenging, and it was; but the tabata rows were the killers.

Workout: Strength

Warm-up: DROM, Arm-bar, TGU, Swings

Then:

Sumo Deadlift 315# x 5 / 345# x 5/ 365# x 3 / 385# 2 / 405# x 1

A1) BB Bench Press 225# x 8 x 3

A2) Bulgarian Sq (2) 16 kg x 8 x 3

B1) Renegade Row (2) 24 kg x 8 x 3

B2) Neutral Grip Pull-ups BW x 7 / 7/ 6

C1) Rollout x 8 x 3

C2) Cable Rotations 25# x 12 x 3

FINISHER:

KB Snacthes 24 kg x 20 R,L

* Finally got in a Strength day in. I have to be systematic in my programming but my busy schedule doesn't allow it, so I can do what I have to do with time. Today I had the time to work on strength. Always like to start with DL, I like the Sumo stance better than the standard DL stance. Seeing some improvement on my Bench Press technique, the Bulgarian squat is always a killer quad exercise. I don't know what I was thinking about doing renegade row and Pull-up superset; but I got through.

Workout: Power Endurance

Warm-up: DROM, Swings, TGU

Then:

24 kg TGU x 3 x 3

24 kg Bottom Up C & P 5 x 3 R, L

24 kg SLD 5 x 3 R, L

24 kg C & J 5 x 3 R, L

24 kg Snatches 5 x 3 R, L

24 kg Swings 5 x 3 R, L

Tactical Pullups 5 x 3

* Little or no rest between exercises, rest 60 sec after completing each round.

Very quick workout, very similar to the BB complex I did 2 days ago, I had very little time today; this was about a 25 min workout. I was really tired today, but this workout really gave me a kick start. I'm starting to like these short intense workouts, or just maybe I'm not going overkill in my workout by training going too hard too long; which quickly turns into over training. I'm really enjoying reading Dan John's book "Never Let Go", I'm really stepping back and looking at training in a different manner; "Return of the Kettlebell" by Pavel is next.

Workout: Endurance

Run 800 m @ 4 min pace

Row 1000 m @ 3:30 min pace

Run/Row with no or little break, rest for about 1 min after each cycle.

Repeat 5 times.

* Kept the pace on the run under 4 min, at about 3:45, the row is what killed me, I was able to maintain a 25 s/m at a 3:30 pace. at set number 3, I drooped to about 3:35 and set 4 and 5 I hang on to my dear life. I hate running so this was good mix up; I wanted to do 8 rounds, I punk ed out yes indeed. Till next time.

Workout: BB Complex

Warm-up: 5 min Row

Then:

5 Reps of each, continuously move from movement to movement without rest, rest 60 sec after completing each round. Complete 4 rounds @ 95#.

Power Snatch

Overhead Squat

Back Squat

Good Mornings

Push Jerk

Row

Then:

TGU 24kg x 3

Swings 24kg x 20 (3 sets w/ 30 sec break)

*Quick and effective workout, yesterday I had about 10 clients and I needed to squiz in a workout. The first complex took about 12 min but I was wiped out. I got this complex from Dan John's book "NEVER LET GO". It was meant to be a warm-up, I hope he was joking when he wrote that. Then did some get-up and swings. The BB complex revealed a lot of weaknesses, beside the fact that I haven't done any Olift in a while, snatching with 95# wasn't too bad; but the overhead squats were hard, need to work on my shoulder and T-spine mobility.

Workout: MVO2

Warm-up: 1/2 mile walk with 44# backpack
Snatch VO2
15:15
20kg
50 sets of 8
400 Snatches
17,600 lbs

* I was hoping I get 80 sets, but the 80% humidity just wiped me out completely. I barely got 50 sets, I was drenched in sweat and gasping for air. 

Aug 8, 2009

Workout: Power Endurance

"Fun in the Park"

Kettlebell Complex

6x each of movement with 20kg kettlebell:

Snatches R, L

Clean & Press R, L

Goblet Squat x 12

Reverse Lunges R, L

Bent Over Row R, L

High Pulls R, L

Swings R, L

*complete in under 3 min, 1 min rest between complexes, 4 rounds.

Then:

10 x Dips 

5 x SLD @ 36kg (*combined a 20kg with a 16kg, holding w/one arm)

5 rounds

Then:

Swings @ 20kg

Pull-up

10/1, 10/2, 10/3, 10/4, 10/5, 10/6, 10/7, 10/8, 10/9, 10/10 reps of each

*Couldn't resist going to the park the day was just plain beautiful.

Workout: Strength

*Back to Basics

Warm-up: DROM, Arm-bar, Swings

Then:

DL 315# x 5 /3/

superset with Swings 32kg x 10

Bench Press 225# x 5 /3/

superset with ipsilateral Swings 32kg-16kg x 5

Back Squat 225# x 5 /3/

Pull-ups + 16kg x 5 /3/

Buttoms-up TGU 16kg x 2/ 24kg x 1 Right only

FINISHER

MVO2 Snatches 24kg x 8 / 15:15 cadence 20 sets.

*Today I went back to doing basic power lifting lifts, with some kettlebell work. I have been working on my dead lift with promising improvements. I haven't bench press in months nor done the back squat which I struggle the most. At the end of my 3 set on the back squat, I actually made some improvement by lowering the bar in the middle of my traps instead of my upper traps, this loaded me up differently. I want to definitely improve all this basic power lifting movements; still perfecting the basic kettlebell drills.

Workout: Endurance

Row 5000m for time:

*Completed in 18 min. 

Workout: Circuit

Warm-up: 5 min Row

Prep - (DROM, Swings, arm bar)

Then:

24 kg TGU x 3 

24 kg Bottoms up clean & press x 5 + 5 (*squeezing the sport gripper on opposite hand)

24 kg SLDL x 5 + 5

24 kg One arm Jerk x 5 + 5

24 kg Snatch x 5 + 5

24 kg Swings x 5 + 5

BW Neutral Pull-ups x 5

* Go through the circuit with no break, rest about 60-90 sec after completing the circuit; repeat 5 times.

I was going to include a MVO2 Snatch at the end of this workout, but unfortunately I ran out of time, I'm very limited with time these days but I can't complain: this workout really felt great, not too heavy or too light, and work on some skills. I just used for the first time the grippers. I got the Sport 80#, Trainer 100#, #1 which is about 140#, the 1.5 and the 2. Really want to train my grip strength. I used the Sport gripper on my bottoms up clean to help focus on tension, and the press felt really good; As Brett Jones says, you are as strong as your grip.

Workout: Circuit

Round 1

2000m Row @ 7:00 pace

15 - Pull-ups

15- Target Ball toss @ 20#

15- Push-ups

15- KB Snatches R, L @ 16kg

Round 2

1000m Row @ 3:30 pace

15- Pull-ups

15-Target Ball toss @ 20#

15- Push-ups

15-KB Snatches R, L @ 16kg

Round 3

500m Row @ 1:45 pace

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 2 months ago, was in better shape, today I was about 2 min slower, but still got it under 30 min, which was my goal. Got to keep up the endurance.

Workout: Strength

Warm-up: 5 min Row, Dynamic ROM, Swings, TGU

Then:

Sumo DL: 315# x 5/ 335# x 5/ 355# x 4/ 365# x 3/ 385# x 2

Then:

A1) Double KB racked single arm press (2) 16kg x 5/ 16kg-20kg x 5 /4/

A2) Pistol Sq x 5 /4/

B1) Pull-ups 3 x 8

B2) Resistance push-ups 3 x 8

C1) Rollouts 3 x 8 

C2) BW Leg curls 3 x 12

FINISHER

KB Snatches 24kg x 20 R,L