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