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