Workout: Strength

10 min jump rope @ easy pace

Then:

3x5 Wall Squat

3x10 Dislocates

3x5 SOTS press @ 15#

Then:

OHS

10x 45#

9x 65#

8x 85#

7x 95#

6x 115#

5x 125#

4x 140#

3x 155#

2x 165#

1x 175#

Then:

"300" Kettlebell Meltdown

25x V-ups

50x Snatches R, L

25x Push-ups

50x Swings

50x Burpee

50x C & P R, L

50x Mt. Climbers

@ 24kg

*Completed in 10:50

Then:

Cooldown

Workout: Circuit

Warm-up 10 min jump rope @ easy pace

Then:

Work up to DL 1 RM

10x 135#

5x 225#

4x 275#

3x 325#

2x 370#

1x 420#

1x 440#

1x 455# failed

Then:

Front Sq with 2-20kg+

Push-ups+

Pull-ups

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

*Completed in 9:40

Then:

Cooldown

*Deadlifts were feeling good, at BW 214# I wanted to hit my old PR of 455# at BW of 227#. I was at a globo gym so I couldn't drop the weight; I guess it is what it is. Hope to increase my DL numbers eventually, goal is 475# for next year.

Workout: FY "300"

10 min Airdyne @ easy pace

Then:

10 min Airdyne for calories

Then:

10 min cooldown.

Notes:

245 Calories

*When it doesn't work try again, and again. Today I experimented on just keeping a certain pace without focusing on getting 300 calories, it felt better, I know it was lower number then yesterday, but the psychological aspect is getting better. In order to get this one, the 15 sec hard then 15 sec less hard will have to do. Need to spend more time on the Airdyne.

Workout: FY "300"

10 min Airdyne @ easy pace

Then:

10 min Airdyne for calories

Then:

10 min cooldown.

Notes:

252 Calories

*The infamous FY "300", this workout just kicks my ass, I'm hoping my airdyne is just old and can't read calories the right way, it's just seems like it kicks my butt every time, I felt really good afterwards. Have to start watching calorie intake, I've been eating like a horse and went from 212 to 216 in about 3 days. Like to get down to 210# by the end of the year, but most importantly hit the 300 calorie mark on the airdyne. After my training I went to see my ART/Chiropractor, it was a really good session. Still struggling with the right shoulder; but definitely seen some improvement.

Dec 16, 2011

Workout: Density Day

10 min jump rope easy pace

Then:

5x1 Get-up @ 32kg

Then:

5x Snatches R, L @ 32kg

5x Jerk R, L @ 32kg

5x Pull-ups

10x Atomic Push-ups

10x KBS @ 32kg

AMRAP in 20 min.

Notes:

Completed 5 rounds

Good quick workout, all the time I had, the TGU felt solid.

Workout: Active Recovery

3x20 DL @ 30% 1RM (135#)

3x20 DL @ 30% 1RM (135#)

3x5 SLD @ 2-16kg

Then:

4x(1-4) Tactical Pull-up ladder

*It was all time was allowing me to do, but got to move around, always a good thing when working DL and pullups.

Workout: IWT (P/E)

10 min Row @ easy pace

Then:

Phase 1:

12x Sandbag Cleans @ 100#+

2 min Row >550m

2 min Rest

3 Rounds

Rest 5 min before phase 2, this includes the last 2 min Rest

Phase 2:

12x Zercher Squat w/ Sandbag @ 100#+

2 min Airdyne

2 min Rest

Rest 5 min before phase 2, this includes the last 2 min Rest

Phase 3:

KB Complex

5x Snacthes L, R

5x Clean & Press L, R

5x Reverse Lunges

5x Rows L, R

5x High Pulls L, R

5x Swings L, R

@ 24kg

3 Rounds, Rest 1 min between rounds

Notes:

Phase 1: Row#1 597m/ Row#2 610m/ Row#3 598m

Phase 2: Airdyne#1 36 cal/ Airdyne#2 36 cal/ Airdyne#3 37 cal

*Humbling and eye opener, my mind was nowhere near this workout, I was zapped right from the first Row interval, usually my numbers are much higher, I know I haven't row in a while, but I never hit below 600m, the second interval was more like it. The Airdyne was even worst, I usually hit 50 calories in 2 min, it was not happening today, I was trying to survive to say the least. My results today really pissed me off, this was a D- performance, I struggle with my mental toughness; why am I doing this? I need so set myself goals for next year, this shit can't happen again.

Workout: Active Recovery

Wall Squat, Bretzel, T-Spine mobility

50x TGU @ 25#

Then:

300FLR

Then:

Single Arm KBS 25-25-20-20-15-15-10-10-5-5 @ 20kg

Workout: Circuit

10 min Airdyne @ easy pace

Then:

Swings, TGU, ASLR

Then:

40sec of work/ 20sec of rest

-KB Swings @ 24kg

-Double C & J @ 24kg

-Goblet Squat @ 24kg

-Renegade Rows @ 24kg

-Snatches @ 24kg

5 rounds, 1 min rest in between rounds

Rnd 1- 25/ 8/ 16/ 12/ 9

Rnd 2- 25/ 8/ 18/ 10/9

Rnd 3- 25/ 8/18/10/9

Rnd 4- 25/8/ 18/10/9

Rnd 5- 25/ 8/ 18/ 10/9

* 30 min of work was just about all I had and this was a perfect circuit. The 24kg felt pretty good, I'm lighter then ever and strength has improved in a lot of things and on others just about the same as when I was 10 lbs heavier. I still want to drop another 3 lbs and get down to 210; this will be the lightest I will ever been since I can remember, but also the strongest. Ideal weight is 208, perhaps this spring.

Workout: Strength

10 min Jump Rope @ easy pace

Then:

3x20 Squat

3x5 Goblet Squat @ 32kg

Then:

6-way barbell complex

DL+

Row+

Hang Clean+

Front Squat+

Push-Press+

Back Squat+

Push-up

@ 75#, 95#, 115#

Then:

5x3 FS @ 80% 1RM (225#)

Rest 2-3 between sets

Then:

30/30 Push-Press

Then:

Cooldown

*Solid strength workout, they felt good and strong, need to get better at these. Specially with the short time I have to invest, I like to add the BB complex in the beginning. Please with the workout.

Workout: Circuit

10 min Row @ easy pace

Then:

3x10 Squat

3x5 TGU

3x10 Goblet Squat

3x10 Swings

Then:

Circuit #1 Double KB

No Breaks in movements

5x Renegade Row

5x Swings

5x Snatches

5x Clean & Press

5x Front Squat

5x Pronated Pull-ups

60 sec Airdyne active recovery

2 min Rest

Steve @ 16kg/ Antonio @ 24kg

2 min Rest

Then:

Circuit #2

5x One Arm/ OH Squat @ 32kg Antonio/ @ 28kg Steve

5x KB Snatches @ 40kg Antonio / @ 28kg Steve

3x Buttoms Up TGU @ 16kg Antonio/ @ 12kg Steve

10x Figure to a hold @ 40kg Antonio/ @ 24kg Steve

60 sec Airdyne active recovery

2 min Rest

Then:

Repeat Sequence, Circuit #1 and #2

Then:

5x KTE

5x Windmill @ 24kg

3 Rounds

Then:

Cooldown

2 min Rest

* Mixing it up a bit, and we have fun with it. I had a good massage earlier in the day and felt pretty loose and strong. It is important to do hard work, but also have to enjoy doing it.

Workout: Strength Circuit (ETK)

10 min Jump Rope @ easy pace

Then:

10x BW Squat

5x Goblet Squat @ 24kg

10x Single Arm Swings @ 24kg

Then:

(1-4) Clean & Press @ 32kg/ Pull-up Ladder

8x Front Squat @ 2-24kg

8x Dips

8x KTE

20x Double KBS @ 24kg

3 Rounds, rest 2 min between rounds

Then:

Cooldown

*Get it done today about a 25 min workout, but it was a tough one. Working very hard to complete the Precision Athlete project for Jan-Feb 2011; very excited about it. More stuff soon to come, these days is about just maintenance.

Nov 30, 2010

Workout: Active Recovery/ Snatch MVO2

50x TGU @ 25#

Then:

15 sec of work/ 15 sec of rest

40 sets @ 20kg

8 rep cadence

Then:

300sec FLR

*My TGU are getting better and more fluid. I finally enjoy doing them.

Workout: Strength

10 min Jump Rope @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat @ 32kg

3x10 Swings @ 32kg

Then:

3x5 DL @ 50% (225#)

3x4 DL @ 60% (275#)

3x3 DL @ 70% (315#)

2x2 DL @ 80% (365#)

6x1 Dl @ 90% (410#)

Note:

Rest 2-3 min between sets @ 80%-90%

Then:

Cooldown

*Today I needed to work on just strength, I wanted to see where I was; after dropping from 227# this summer to today weighing in @ 213#. I kept my percentage from my previous body weight and I can still manage the weight. Still keeping my power/weight ratio high.

Thanksgiving Week!

Nov 26, 2010

Workout: P/E

10 min Jump Rope

Then:

5x Wall Squat

10x Squat

5x Goblet Squat @ 24kg

10x Swings @ 24kg

Then:

10x Double KB Snatches

10x Double KB Press/ Push-Press

10x Front Squat

10x Double Swings

10x Push-ups

10x Pull-ups

* 4 Rounds unbroken @ 16kg, if the KB is place down during the first 4 movements the workout is stop.

*Completed in 11:43

Not much time these days to get a workout in, so sometimes even a 12 min workout is going to have to do.

Nov 24, 2010

Workout: Strength IWT

10 min Airdyne @ easy pace

Then:

10x Squat

10x Jump Squat

10x Pike Swings

5x KB Snatches

Then:

Phase 1:

5x Double KB Clean +

2:00min Airdyne/Row @ 95% HR +

3:00min Recovery

3 Rounds. (Rest 5 min after 3rd round which includes the last resting period)

Phase 2:

5x Double KB Front Sq

2:00min Airdyne/Row @ 95% HR +

3:00min Recovery

3 Rounds. (Rest 5 min after 3rd round which includes the last resting period)

Phase 3:

8x Pull-ups

8x Push-press @ 45#/ 35#

8x Atomic Sit-up

8x Ring Dips

8x KB Swings @ 32kg

3 Rounds. Rest 1 min between rounds.

Notes:

Phase 1:

Steve: Double KB Cleans @ 2-32kg/ Row @ (527m, 541m, 540m)

Antonio: Double KB Clean @ 2-40kg/ Airdyne @ (60cal, 52cal, 50cal)

Phase 2:

Steve: Front Squat @ 2- 28kg/ Airdyne @ (39cal, 36cal, 36cal)

Antonio: Front Squat @2-36kg/ Row @ (591m, 570m, 572m)

Workout: Strength

10 min Row/Airdyne @ easy pace

Then:

3x10 Squat

3x5 Goblet Squat

3x10 Pike swings

Then:

5x 3-5 Double KB Clean & Jerk

Then:

4x 3 Front Squat

4x 3 Weighted Pull-ups

Then:

10/ 1-10

Swings / Burpees

Notes:

Clean & Jerk:

Steve (24kgx5, 24kgx5, 32kgx5, 32kgx5, 32kgx5)

Antonio (32kgx3, 36kgx3, 40kgx3, 40kgx3, 40kgx3)

Front Squat/ Pull-up:

Steve (24kgx5, 32kgx3, 32kgx3, 32kgx3/ 16kgx3 /4sets

Antonio( 36kgx5, 40kgx3, 40kgx3, 40kgx3/ 24kgx5, 28kgx3, 28kgx3, 28kgx3

Swing / Burpee Ladder :

Steve: 7: 24

Antonio: 6:54

Workout: MVO2 Snatch Protocol

DROM, Swigs, Squats

Then:

15 sec work: 15 sec rest

60 sets

8 rep cadence

20 kg kettlebell

Notes:

Volume: 480 reps - 21,120 lbs

*Quick workout today, only had enough time to bust out a VO2 Snatch, got the job done. I have to admit lately I haven't been keeping up with the program, part of the problem I haven't been following a specific program. It is important to have a goal set or else you will become stagnant. Now said that I had a lot of stuff in my plate, one of those things is opening up my own studio a place where I can be free to do my experiments, but this is no excuse. Programming is part of the process; I must admit it has been challenging at times to follow the written word and do the things I want to do in the Globo gym, but one has to adapt to overcome. Nuff said, just do it already.........

Workout: Strength

10 min Jump Rope @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x10 Shoulder Dislocates

3x5 Goblet @ 20kg, 24kg, 32kg

Then:

3x5 OHS @ 50% 1RM (115#)

3x3 OHS @ 60% 1RM (135#)

3x3 OHS @ 70% 1RM (155#)

2x2 OHS @ 80% 1RM(175#)

Then:

5x DL @ 75% 1RM (340#)+

10x Split Jumps

5 Rounds

Then:

4x (1-4) Pull-up Ladder

Then:

300 sec FLR

Then:

Cooldown

Notes:

Circuit completed in 7:55

* OHS started good, but I couldn't continue because I couldn't slam the weight down and every time I lower to my shoulder it didn't feel so good, so I stopped at about 80%, wanted to work up to 90%. Looking forward on slamming, throwing, jumping ect. without worrying about anything.

Workout: Active Recovery

50x TGU @ 25#

Then:

15 min Swings @ 24kg (40sec on- 20sec off)

*Completed 300 swings.

Short and Sweet, but effective and got the job done, looking forward for some heavy IWT tomorrow.

Workout: P/E

"300"

-25 Pull-ups

-50 Deadlift @ 135#

-50 Push-ups

-50 Box Jumps @ 24"

-50 Floor Wipers

-50 Clean & Press @ 16kg (25 R, 25L)

-25 Pull-ups

Notes:

*Completed in 14:30

Someone was not counting my reps right because this time is too good, the best time I ever done was around 16-17 min mark, I know I'm fitter but this is way too fast. Will retest in the near future, for now I'll enjoy it. I had a mindset that I was going to crush this workout, I had like 4 hours of sleep the night before, taught a couple of classes and was kind of beat, but I had it already map out, that this was going to be my workout today. "The mind is primary"

Workout: IWT

10 min Row @ easy pace

Then:

3x10 Squat

3x5 Goblet Squat @ 24kg

3x10 KBS @ 24kg

Then:

8x Double KB Cleans @ 24kg+ 5x Double Jerks+

2:00 min Row @ 550m>

2:00 min Rest

3 Rounds, 5 min Intermission including the last 2:00 rest.

Then:

10x KB Front @ 24kg +

2:00 min Airdyne

2:00 min Rest

3 Rounds, 5 min Intermission

including the last 2:00 rest.

Then:

8x Pull-ups

8x Dips

8x Atomic Push-ups

8x KBS @ 24kg

Then:

Cooldown

Notes:

Rowing: 610m/ 603m/ 598m

Airdyne: 49cal/49cal/47cal

I needed this workout today, I was soar from the heavy DL and felt a bit beaten up. I'm feeling like my overall work capacity is improving, I'm lighter and leaner get to carry my engine more efficient.

Nov 10, 2010

Workout: Active Recovery

50x TGU @ 12kg

Then:

30 min Airdyne @ easy pace

Workout: Strength

10 min Jump rope @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat

Then:

KB Complex 5 reps each movement @ 20kg

-Snatches R, L

-Clean & Press R, L

-Goblet Squat

-Reverse Lunges

-Rows

-High Pulls

-Swings

2 rounds

Then:

5x3 Deadlift @ 85% of 1RM (385#)

Rest 3 min between sets

Then:

3x (1-5) Clean & Press/ Pull-up Ladder @ 24kg

Then:

5x20 Swings @ 32kg

Then:

Cooldown

Finally a solid strength workout, I haven't done a heavy deadlift in a while, I wanted to do around 80%, but I realize the number was a bit higher I felt better cause it felt heavy. Overall strength is there, 5# to loose by the end of the year.

Workout: Power

10 min Jump Rope @ easy pace

Then:

3x10 Squat

3x5 Goblet

3x10 Shoulder Dislocates

3x10 KBS

Then:

8x3 Clean & Jerk @ 70% of 1RM

Rest 2 min between sets

Then:

4x 30/30 Burpees

Then:

Cooldown

Notes:

Clean & Jerk @ 180#

*It's about all I could do today, but the C & J felt good. Work on some Biofeedback and it is very interesting how this stuff works, more to come.

Workout: Active Recovery

3x20 Sumo DL 2-24kg

Then:

5000m Row @ easy pace

*Easy day today, didn't have much time to do anything else. I'm working hard in getting Precision Athlete a permanent location. Tired of training at all these different Globo Gyms.

Nov 2, 2010

Workout: Strength

10 min bike @ easy pace

Then:

3x10 Squat

3x5 Goblet Squat

3x10 KBS

Then:

6-way BB complex

-DL

-Row

-Power Clean

-Front Squat

-Push Press

-Back Squat

-Push up

*Complete each round @ 75#, 95#, 105#, 115#

Then:

5x3-5 Bulgarian Split Squat @ 165#

Then:

5x2-5 Weighted Pull-ups @ 5x 12kg/ 5x1 6kg/ 3x 20kg/ 3x 24kg/ 2x 32kg

Then:

Tabata Squat 8x 20/10 (rest @ bottom position)

-rest for 2 min

Tabata Push-up 8x 20/10

-rest for 2 min

Tabata Sit-ups 8x 20/10

Then:

Cooldown

Workout: Active Recovery

50x TGU @ 25#

Then:

100x KBS @ 24kg without putting it down

Then:

300sec FLR

Then:

20 min Airdyne @ easy pace

Busy weekend, it seems like the days are getting shorter and shorter, I have so much information I would like to review, books, DVD, there is a lot of junk out there, but I also learn from that. It amazes me how much I'm going back to the basics, it's all we really need. We are in a society that wants variety but that stuff is coated and what is underneath it's pure garbage, kind of like Starbucks coffee, you take away the flavors, the sugar and the other crap, the coffee itself taste like "garbage". I fell into that trap, but I learn from that and looking back I'm glad I did that, like Mark Twight said "First Recognition, then Revolution, next Resolution and finally Evolution".

Oct 30, 2010

Workout: Power

10 min Airdyne/Row/Run @ easy pace

Then:

Half Kneeling Halos, DROM

Then:

3x10 Squat

3x10 Jump Squat

3x10 Pike Swings

Then:

5x 3-5 KB Snatches

Then:

4x 2-5 KB Clean & Jerk

Then:

5 min Snatch Test

Then:

Cooldown

Notes:

Pike Swings: Michele @ 12kg, 16kg, 20kg

Steve @ 24kg, 28kg, 32kg

Antonio @ 32kg, 40kg, 48kg

KB Snatches: Michele @ 5x5 @ 16kg

Steve @ 28kg x 5/ 32kg x 3/ 36kg x 3/ 36kg x 3/ 40kg x 1 PR

Antonio @ 36kg x 5/ 40kg x 3/ 40kg x 3/ 44kg x 3/ 48kg x 3

KB Clean & Jerk: Michele @ 4x5 @ 16kg

Steve @ 3x5 @ 2-24kg

Antonio @ 2-32kg x 5/ 2-36kg x 3/ 2-40kg x 2/ 2-40kg x 2

Snatch Test: Michele @ 8kg (4:38)

Steve @ 24kg (4:28)

Antonio @ 32kg (4:26)

*Nice work today, focus on technique and a lot of numbers went up. Michele did her first snatch test and made it look easy, she can definitely put up more weight. Steve even not at 100 percent still was able to complete the task. I was using the 32kg for the first time, I feel like the 24kg is not challenging and not fair for a guy over 200 lbs to use it for the snatch test going up against someone lighter. Felt tough, but right for bigger guys.

Workout: (IWT)

10 min Row @ easy pace

Then:

3x10 Squat

3x10 Goblet Squat

3x10 Swings

Then:

Stage 1

12x Double KB Snatch @ (2-24kg)

2 min Row @ 90% HRM

(2 min Rest between rounds/ 3 Rounds)

Then:

5 min intermission includes last 3 min rest from previous stage

Then:

Stage 2

15x Goblet Squat @ 34kg

2 min Airdyne @ 90% HRM

(2 min Rest between rounds/ 3 Rounds)

Then:

5 min intermission includes last 3 min rest from previous stage

Then:

Stage 3

300 sec FLR

Then:

3x (1-4) Pull-up Ladder

Cooldown

Notes:

Stage 1: 610m/605m/600m

Stage 2: 45cal/45cal/44cal

*Nice workout today, I haven't done an IWT in a while, it really felt good. The double KB snatches at such high rep were challenging, which made the rowing that much harder. I didn't have a 32kg, so I strapped a 24kg and a 10kg together; the airdyne just slow me down. Ran out of time so I ended up doing a 300 sec FLR, and later I did a pull-up ladder with a client. Making good progress.

Workout: Active Recovery

DROM, Arm-bar

50x TGU @ 12kg

Then:

MVO2 Snatch Protocol

15:15

40 sets/ 8 rep Cadence/ 20kg

Workout: Strength

10 min jump rope @ easy pace

Arm-bar, DROM, ASLR

Then:

3x10 Squat

3x5 Goblet Squat @ 20kg, 24kg, 32kg

3x10 KB Swings @ 24kg, 32kg, 32kg

Then:

KB Triplet:

1x Double KB Swings (2-24kg)+

1x Double KB Snatch (2-24kg)+

1x Double KB C & Jerk (2-24kg)

One Triplet Every 30 sec for 6 min

Then:

4x3-5 Double KB Press (2-32kg)+

4x5 Front Squat (2-32kg)

Rest 2 min between sets

Then:

4x5 Renegade Rows (2-32kg)+

4x5 SLDL (2-32kg)

Rest 2 min between sets

Then:

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

Swings @ 32kg

30sec FLR between sets

Then:

Cooldown

Workout: MVO2 Snatch

10 min on Airdyne @ easy pace

Then:

15:15

8 rep cadence

50 sets

20 kg

Volume: 17,600

This weekend I was at Peak Performance doing the L.I.F.T (sandbag coaching certification). Coach Henkin did a great job presenting, he was about teaching a system and about just the tool (sandbag). I'm glad that people are catching up to the idea that tools are just that "tools" but the system in which you use them is what counts. I'm glad I did this cert, but also I'm glad that this year I'm done taking any more certs and just focus on my clients. Good stuff and looking forward for next year.

Having fun with deck of cards!

Workout: MVO2 Snatch

10 min on Airdyne @ easy pace

Then:

15:15

8 rep cadence

40 sets

20 kg

Volume: 14,080

Workout: Circuit

5 min on bike @ easy pace

DROM, Half Kneeling Halos, Swings

Then:

Work up to Heavy DL

Then:

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

Double KB Thruster

Pull-up

Then:

Cooldown

Notes:

Steve DL 300# (BW @ 174#)

Circuit completed in 9:28

Oct 20th, 2010

Workout: P/E

10 min Jump rope @ easy pace

Then:

3x20 Squat

3x10 Jump Squat

3x5 Tuck Jump

Then:

6 way DB coplex

-DL

-Row

-High Pull

-Push Press

-Burpee

15, 20, 25#

Then:

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

-Double KB Clean @ (2-24kg)

-Bench Press @ 165#

-Goblet Squat @ 32kg

-Pull-ups

-Burpee

Then:

Cooldown

Oct 19th, 2010

Workout: Active Recovery

50x TGU @ 12kg

Then:

Swings reps of per arm

25-25-20-20-15-15-10-10-5-5

Then:

20 min Airdyne @ easy pace

Workout: Circuit

10 min Jump Rope @ easy pace

DROM, Half Kneeling Halos, Arm-bar

Then:

3x5 Wall Squat

3x10 Squat

3x10 KB Swings

Then:

Work up to a heavy DL

Then:

KB Clean & Press/ Pull-up Ladder (1-4)

8x Double KB Front Squat (2-24kg)

8x Dips

20x KB Swings @ 32kg

3 rounds, 2 min rest between rounds

Then:

Cooldown

Notes:

DL: 430# (2x BW)

KB Clean & Press ( 32kg)

*Finally back to normal again, this weekend I was in Orlando assisting at the RKC, good bunch and had MRKC Brett Jones as my team leader; which made the experience even cooler. Learn a lot but specially proud of Annie for getting her RKC instructor certification, she was phenomenal and she came prepare. Really proud of her. Now I can focus on my next project and keep on improving my skills. Today I also started up again on the Warrior Diet; giving it another shot.

Workout: Circuit

10 min Jump Rope @ easy pace

DROM, Half Kneeling Halos, Arm-bar

Then:

3x5 Wall Squat

3x10 Squat

3x10 KB Swings

Then:

Work up to a heavy DL

Then:

KB Clean & Press/ Pull-up Ladder (1-4)

8x Double KB Front Squat (2-24kg)

8x Dips

20x KB Swings @ 32kg

3 rounds, 2 min rest between rounds

Then:

Cooldown

Notes:

DL: 430# (2x BW)

KB Clean & Press ( 32kg)

*Finally back to normal again, this weekend I was in Orlando assisting at the RKC, good bunch and had MRKC Brett Jones as my team leader; which made the experience even cooler. Learn a lot but specially proud of Annie for become an RKC, she was phenomenal and she came prepare. Really proud of her. Now I can focus on my next project and keep on improving my skills. Today I also started up again on the Warrior Diet; giving it another shot.

Workout: Active Recovery

50x TGU @ 12kg

Then:

Swings reps of per arm

25-25-20-20-15-15-10-10-5-5

Light workout but exactly what I needed at the end of the night. Looking forward to assist at the RKC in Orlando.

Workout: Strength (IWT)

Back to the Grind

10 min Airdyne @ easy pace

Then:

3x10 Squat

3x10 Goblet Squat

3x10 Pike Swings

Then:

Stage 1

8x Double KB Clean @ 75-80% 1RM

90 sec Airdyne/ Row @ 90% HRM

(3 min Rest between rounds/ 3 Rounds)

Then:

5 min intermission includes last 3 min rest from previous stage

Then:

Stage 2

5x Double KB Front Squat @ 80% 1RM

60 sec Airdyne/ Row @ 90% HRM

(3 min Rest between rounds/ 3 Rounds)

Then:

5 min intermission includes last 3 min rest from previous stage

Then:

Stage 3

8x Pull-ups

8x Push-press

8x Get-up Sit-up

8x Ring Dips

8x KTE

(1 min Rest between rounds/ 3 Rounds)

Then:

Cooldown

Notes:

Stage 1: Steve- Double KB Clean @ (24kg-28kg) 3x side/ Row 400m, 400m, 400m

Stage 1: Antonio- Double KB Clean @ (2-36kg) /Airdyne 51 cal, 50 cal, 47 cal

Stage 2: Steve- Front Sq @ (24kg-28kg) 3x side/ Airdyne 25 cal, 24 cal, 24 cal

Stage 2: Antonio- Front Sq @ (2-36kg) / Row 315m, 300m, 300m

Glad to be back after a recovery week from Gym Jones. Good workout today, my client Steve join in the fun. I forgot how tough IWT can be, I wanted to go heavier on the cleans but I had a 2 pairs of 44kg but were to heavy, 97# each. So I stuck with the 36kg, 79# each. Steve had a different problem, we only had a 28kg and a 24kg available, 2-28kg would have been Ideal; at about 178# Steve is very strong and put on a good show, glad we can push each other. The Airdyne was painful as usual, but we have to practice what we suck at or pretty much hate.

AM Workout: Active Recovery

45 min Airdyne @ easy pace

PM Workout: "FY" Friday

10 min Row @ easy pace

Then:

6 way DB

-DL

-Bent Over Rows

-High Pulls

-Push Press

-Burpee

2 sets with 15#, 20#, 25#

Then:

DL @ 185#

Pull-ups

Ring Push-ups

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

Then:

"Tail Pipe"

250m Row

Sandbag Hold @80#

3 rounds

Notes:

*Last Day @ Gym Jones. This week was a great experience, being around such great athletes and intensity; it definitely brought my level of intensity to another level. I was happy with my performance, everyone thought I was well conditioned and look leaner than before. Special Thanks to Rob, Mark and Lisa for letting me come and train at their gym. To Josh and Michael for their insight into the world of endurance training. I'm very lucky to be part of the team and working towards becoming a Gym Jones disciple.

AM Workout: SMMF

100x DL @ 50% 1RM, properly done, this is 100x single lifts

Notes:

DL @ 225#

First time doing this, I think it was good that Rob was doing this one with me or else I would have lost my mind, and the fact that the gym was busy with guys training all around us gave us some distractions.

PM Workout: P/E

10 min airdyne @ easy pace

Then:

3x20 Squat

3x10 Jump Squat

3x10 Goblet Squat @ 24kg, 28kg, 32kg

Then:

10x Back Sq Frog Jump 10sec rest+

10x Back Sq Frog Jump 10sec rest+

8x Back Sq Frog Jump 10sec rest+

6x Back Sq Frog Jump 10sec rest+

Rest 2 min

Three Rounds

Then:

3x30 Back squat

Then:

10x Push Press 10sec rest+

10x Push Press 10sec rest+

8x Push Press 10sec rest+

6x Push Press 10sec rest+

2 min rest

Three Rounds

Then:

3x30 Piston Press

Then:

2x (1-6) Pull-up Ladder

Then:

"Cooldown"

Notes:

Frog Hop Back Squat @ 95#

Push-Press @ 75#

Piston Press @ 2-16kg

Not bad for a day of work, need to recover tomorrow is my last day of hell, and it's going to be really hard.

AM Workout: Interval

15 min Row @ easy pace

Then:

15x 30/90 Rower

Start @ 150m, increase each round by a meter.

Then:

Cooldown on the airdyne for 30 min

Notes:

-Started @ 150m

-Finished @ 181m

-6220m total

*First time doing this workout, so I wasn't sure what I was getting myself into. Right of the gate I knew I didn't want to overshoot my target too hight, but it was hard to maintain 1m higher each round; so I ended up over shooting by 2 or 3m at times. By the time I had 10 intervals left I was averaging about 1:35/500m. It was certainly a learning experience. The last 2 rounds was just full out sprints, with the last interval being 1:22/500m, and I was done. Good lesson learn today. Looking forward for more pain this afternoon.

PM Workout: P/E

10 min Row @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat with 5 sec hold at the bottom

3x5 OHS with 5 sec hold at the bottom

Then:

5 min OHS, holding the bar over head the entire time; squatting once every 15 seconds

Then:

10x Goblet Squat @32kg

25 cals on Airdyne

Five Rounds

Then:

"Cooldown"

AM Workout: Strength

Location: Gym Jones

10 min Row @ easy pace

Then:

3x5 Narrow Stance Wall Squat

3x10 Squats

3x5 Goblet Sq @ 12kg with 5 second hold at the bottom

3x5 OHS/SOTS press @ 10#

Then:

10-9-8-7-6-5-4-3-2-1

Narrow Grip OHS

10x45#

9x55#

8x65#

7x75#

6x85#

5x95#

4x115#

3x115#

2x115#

1x115#

Then:

Cooldown

Notes:

*Today Rob wanted to focus on injury prevention techniques so we spent a lot time on the specific warm-up; which by the time I got to the SOTS press the 10# felt more like 40#. Instead of working on a percentage of 1RM on the OHS, Rob decided to do a ladder from 10-1. This I found to be just as effective as a strength day, I was working with lighter weight but didn't risk a chance of getting injured at a heavier load, specially with the OHS. Looking forward for the second workout later today.

PM Workout: Active Recovery

60 min Airdyne @ easy pace

*This afternoon me and Rob talked a little bit about programming, it is unbelievable how we as trainers try to make everything so complicated. Maybe this is why I'm so interested in the Gym Jones methodology, you come in you work hard and you get results; what you do matters to a point, is how you apply it. There is a lot of clarity about the where I want to take my training to and here is where it starts.

AM Workout: Active Recovery

45 min run @ easy pace

Afternoon Workout: Strength

10 min row @ easy pace

Then:

OH Lunge 20m +

SLDL 20 m @ 25#

Then:

Bear Crawl 20m +

Frog Hop 20m+

4 Rounds

Then:

6x8 (4x leg) Lunges @ 60% of Back Squat+

6x1 Box Jump Triplet (Explode with Right Leg, then Left, third Depth Jum)

Then:

60 sec x KB Swings @ 24kg

30 sec R/ 30 sec L x Around the world

5 rounds, without setting the kettlebell down.

Then:

Cooldown

Notes:

Lunge @ 155#, 185#, 205#, 3x3 @ 215#

*Today was a good strength day. I was made aware of the importance of single leg work, I've been working a lot on front squats, deadlift, but very little to no single leg work. I'm glad to be back at Gym Jones location and away from everything else, I get to focus in what I love.

PM Workout: Interval

5 min airdyne @ easy pace

5 min progressing up to harder and harder each min

Then:

2x20 Squat

2x10 Jump Squat

1x5 Tuck Jump

1x15m Lunge

1x15m bear crawl

Then:

Airdyne Intervals

10sec (SPRINT) + 50sec @ 250 watt pace

Five Rounds

Then:

Rest 1 minute

Then:

20sec (SPRINT) +40sec @ 200 watt pace

Four Rounds

Then:

Rest 2 minutes

Then:

30sec (SPRINT) +30sec @ 150 watt pace

Three Rounds

Then:

Rest 3 minutes

Then:

40sec (SPRINT) +20sec @ 100 watt pace

Two Rounds

Then:

Rest 4 minutes

Then:

50sec (SPRINT) +10SEC @ 50 watt pace

Then:

Cooldown 15 min Row

Notes:

Today was very productive day, 2 workouts plus a light recovery run; I feel great and smashed at the same time. The interval today was great, I was getting used to the 30/30, with this style of interval I did not know what to expect. I thought I hatted the airdyne but now I truly hated. All together I think I did about 25 min and came close in hitting 500 calories. I'm anxious about tomorrow need plenty of sleep.

Workout: P/E

10 min jump rope @ easy pace

Then:

3x (1-4) Double KB Ladder

-Snatches 2-20kg

-Press 2-20kg

-Front Sq 2-20kg

-Swings 2-20kg

-Pull-ups

Then:

Cooldown

Notes:

Today I weigh in at 214# from 227#, I'm ready to go to Gym Jones to learn and to get a lesson in intensity. Looking forward for this trip; hard work=results.

Sept 24, 2010

Rest Day

Sept 23, 2010

Workout: Intervals

10 min row @ easy pace

Then:

6x (30sec on/ 30sec off) Rest for 3 minutes between intervals

3 rounds

Then:

Cooldown

Notes:

Row 1(164/162/167/169/168/168)

Row 2(169/169/167/168/168/168)

Row 3(170/167/167/167/163/164)

Sept 22, 2010

Workout: Active Recovery

50x TGU @ 10kg (very easy and control form)

Then:

5000m row @ easy pace

Sept 21, 2010

Workout: Power

10 min Jump rope @ easy pace

Then:

5x3 Power Clean @ 85% 1RM (205#)

Then:

5x5 Double KB Jerks @ 2-32kg

Then:

Cooldown

Workout: Inteval

MVO2 Snatch Protocol

15:15

50 sets

20 kg

8 rep cadence

Volume: 17,600#

25 Min workout, it's all I had and all I needed; after all I had a long weekend.  Things are looking up and hope for the best to have a Precision Athlete permanent location.  

Workout: P/E

10 min airdyne @easy pace

Then:

300 "FY"

5 min Intermission

Then:

3000 "FY"

Then:

Cooldown

Notes:

300 FY- completed 258 calories

3000 FY- completed 2,765 meters

*I was trying to test my will, and it was tested.  Sometimes we want to push and see how hard we can go. "The Mind is Primary" as Mark Twight would say, the body will follow what the mind tells it to do.  I wanted to quit so many times with both these workouts, but the true voice inside me fought all the way through, happy I got it done, but I know I can do better; eventually that won't be good enough, then I would have to keep pushing an inch further.

Sept 17, 2010

Workout: Active Recovery

5x (1-4) Pull-up Ladder

Then:

50x TGU @ 12kg (slow and strict from)

Then:

300 FLR

Workout: Strength

10 min jump rope @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x10 Shoulder Dislocates

3x5 Goblet Squat @ 24kg, 28kg, 32kg

Then:

6-Way BB Complex

-Snatch Grip DL+

-Power Snatch+

-Overhead Squat+

-Row+

-Push-ups

@ 75, 95, 115#

Then:

5x3 DL @ 80% of 1RM (365#)

Then:

5x1 TGU @ 32kg (switch with no rest)

Then: 

Cooldown

Notes:

It was nice to finally hit up a strength workout.  I was getting paranoid since I've been loosing the weight, I don't mind that but can't loose the strength. Wanted to do some overhead squats, but my right shoulder was bothering me, so instead I threw in a BB complex with some overhead squats, workout pretty well; that was a good adjustment.

Workout: Active Recovery

3x20 DL @ 30% 1RM

3x20 DL of 4" box @ 30% 1RM

3x5 SLDS @ 2-16 kg

Then:

300 FLR

*Yesterday was a long day, working, preparing my website, looking for a nice small studio I can rent so I can inflict pain to other. Long story short I got 5 hours sleep.  Lesson, I was not recovered from my workout yesterday.  I did two double headers, recovery, nutrition, all these things are important to do, not just the the hard workouts.  My Central Nervous System was shot today, it would have been just as good to take the day off.

Sep 14, 2010

AM Workout: Endurance

15 min phoam rolling

60 min trail run @ easy pace

PM Workout:  Circuit

(1-4) Clean & Press @ 32kg/ (1-4) Pull-up Ladder

8x Goblet Front Squat @ 24kg

16x Figure 8 to a Hold @ 32kg

8x Dips

20x Double KB Swings @ 2-24kg

3 rounds, rest 2 min between rounds

* Today I wanted to start ramping up on my strength workout, short on time, so this is one of my favorite full body workouts to do, gets the job done.

Sept 11-12: Rest

Sept 10, 2010

Workout:  Recovery/ Strength

AM Workout: Active Recovery

45 min trail run @ easy pace

PM Workout: Strength

10 min jump rope @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x10 KBS @ 24kg

Then:

4x5 Clean & Press @ 2-32 kg

4x5 Front Squat @ 2-23kg

Rest about 90-120 sec between sets

Then:

4x5 SLDL @ 2-32kg

4x5 Renegade Rows @ 2-32kg

Rest about 90-120 sec between sets

Then:

3x5 Windmill @ 32kg

3x5 Hanging Straight leg raise (toes to hand)

Rest about 60 sec between sets

Then:

5x20 KBS @ 32kg

Rest 30 sec between sets

Then:

Cooldown

Workout: P/E

10 min airdyne @ easy pace

Then:

"300 FY"

Then:

Cooldown

Notes:

Completed 250 Calories in 10 min

* Long day today, I rode my bike all over the city so that didn't help, I was feeling wiped and my allergies was kicking my ass. So why such an attempt, well I had to just throw myself under the bus and see just how hard this workout was; and indeed it was. I was doing good at minute 5, I had done just 150 calories, and then I started playing mind games, and nothing good came out of it. This workout kept my lungs burning for hours afterwards, in my experience there isn't anything like it, the SSST is doesn't come close, at least during that test you can stop then recover, this is 10 min, no pacing, just all out torture. So the goal is by the end of the year if not sooner, get the 300 calories.

Workout: Recovery

50 TGU @16kg (slow and control space)

Then:

Single Arm KBS Ladder @ 16kg

25-25-20-20-15-15-10-10-5-5

Then:

300 FLR

Then:

5000m @ easy pace

Sep 7, 2010

Workout: P/E

10 min jump rope @ easy pace

Then:

Work up to DL 1RM

Then:

Kettlebell "300 Meltdown" @ 24kg

-25 V-ups (hand to toe)

-50 Snacthes (25R, 25L)

-25 Push-ups

-50 Swings

-50 Burpees

-50 Clean & Press (25R, 25L)

-50 Mt. Climbers (50 each side)

Then:

Cooldown

Notes:

DL @ 225x5/ 275x4/ 315x3/ 365X2/ 405x2/ 420x1/ 435x1

Progression: 11:25

*Late workout, long day but needed to test my strength. I drop from 227-215.6 in about 2 month period, so I kept a good amount of strength considering the time of the workout and the location where I couldn't drop weight. Feeling lean and strong and hope to keep loosing and keep gaining strength. Sometimes you have to be true to yourself and see if you are on track with your objective to make the proper adjustments.

Workout: Active Recovery

4x (1-4) Pull-up Ladder +

5x5 Pistol Squat (GTG style)

Then:

45 min trail run @ easy pace

Long day today, it didn't feel like a labor day weekend, I've been working on my website, just doing some finishing touches. Today was perfect outside to go for a run, it was cooler then usual it really help, past couple of weeks have been just brutal.

AM Workout: P/E10 min Row @ easy pace

Then:

5000m Row for time

Then:

Cooldown

Notes:

Really not a morning person, and not my best 5000m time, but I knew I had a busy day and needed to get a workout in

PM Workout: P/E

10 min Jump Rope @ easy Pace

Then:

3x10 Squat

3x5 Goblet Squat @ 24kg, 32kg

3x10 KBS @ 24kg

Then:

Big 5 Variant 55

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

- Bench Press @175#

- Goblet Squat @32kg

- Double KBS @ 2-24kg

- Burpees

- DL @ 225#

Then:

Cooldown

Notes: Competed in 21:40

*Long day, didn't think I was going to get this one in, but no excuses. I feel lighter and stronger, I cut down about 6 lbs; and getting down to my goal weight just in time for Gym Jones seminar at the end of the month.

Workout: IWT @ Gym

10min jump rope @ easy pace

Then:

5x10 KB Swings @ 20kg, 24kg, 28kg, 32kg, 40kg

Then:

10x KB CLean + 5x Jerk @ 2-24kg+

2:00 min Step up/ Tuck Jump (20sec Step up/ 10sec Tuck Jump)+

2:00 min Rest

3 rounds

Then:

5 min intermission (including 3rd-2:00 min rest period)

Then:

15x Goblet Squat+

2:00 min Jump Rope (15sec Hard/ 15sec less Hard)

2:00 min Rest

3 rounds

Then:

5 min intermission (including 3rd-2:00 min rest period)

Then:

8x Supine Pull ups

8x Atomic Push ups

8x KB Swings @ 32kg

20m KB Bear Crawl @ 2-20kg

8x KTE

3 rounds 1 min rest between rounds

Then:

Cooldown

Notes:

Tough workout, I really wanted to use the Airdyne today with the rower, but I had to settle for the step-up and the rope, but adaptation is the name of the game. I was happy I got this workout done pretty early. Shoulder still soar from the ART session, so tried to focus more on the lower extremities, mission accomplished.

Workout: Active Recovery

3x20 DL @ 30% 1RM

3x20 DL @ 30% 1RM off 4" box

3x5 SLDL @ 2-16kg (slow and control form)

Then:

30 min session ART (Active Release Technique)/ Chiropractor.

* I see my friend and client Louis every week to work on me. He is a Chiropractor but also does ART; I really like working with him. I have an old injury on the right side of my neck as a result of doing heavy KB Pressing, I looked up and I jammed my neck; it hasn't been the same ever since. As a result my right shoulder tries to protect it so now I begin to compensate, and as a result my right shoulder girdle doesn't like it. He also does muscle testing for my hips, legs and back to see if I might have any imbalances, and I have found really good results with this treatment; so I highly recommend it.

Workout: Power

10 min jump rope @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x10 KBS @ 32kg

3x5 Knee Jump

Then:

Front Squat/Box Jump Complex:

10/10 @ 55% (of Front Squat 1RM), use 24" box

6/6 @ 75% (0f Front Squat 1RM), use 24" box

3/3 @ 85% (of Front Squat 1RM), use 24" box

Then:

4 sets of

(2 @ 90% + 5x Jump @ 30" box), rest as needed between sets

Then:

4x (1-4) Clean & Press/ Pull-up Ladder

Then:

1000m Row for time

Then:

Cooldown

Notes: Front Squat 50% @ 155#/ 75% @ 205#/ 85% @ 235#/ 90% @ 245#

Clean & Press @ 32kg

1000m Row: 3:14

*Finally got to do some Front Squats, I really don't like doing them and I suck at them, but I have to work on things that I don't like and because it's such a good movement. I didn't have a 30" box so I just went ahead and did it on the 24" box, I was going to add weight but I knew better. I wanted to work in some kettlebell clean & press because I've been neglecting them and I must keep up that skill. I rode my bike home and went ahead and did my 1000m row for time, not sure if this is the fastest I've done it thus far. Will check prior log. Overall a good workout out.

Workout: Active Recovery

50x TGU @ 16kg (very slow and control with strict form)

Then:

300 FLR

Then:

5000m Row @ easy pace

* Very good recovery session, my right shoulder is still holding up after those Get-ups which is a good thing, I was able to install my rowing machine in my apartment so the workout was done at home, I was very pleased about that. I have an old Concept II model which I like better then the old ones, I feel that this model it's smoother.

"Sometimes you just have to make it happen"

The rower is very effective piece of equipment. It is probably one of the best investment you can make, it brakes in two half, and if you not big into running this piece of equipment done right will improve, power, power-endurance and endurance. I should have taken the picture with the Kettlebell next to it, maybe next time.

Workout: Active Recovery

5x (1-4) Pull-up Ladder

Then:

45 min trail run @ easy pace

*Glad I got this one at of the way this morning, it was a good feeling to make it happen early; day was gorgeous and it kick start my day.

Workout: Interval

Row 10 min @ easy pace

Then:

6x (30sec Work/ 30sec Rest) @ >150m Pace Three total sets,

Rest 3 min between blocks

Then:

Viking Push Press

15 sec work/ 15 sec rest

16 kg

11 rep cadence

20 sets

Then:

Cooldown

Row:

Block #1 (156m/159m/161m/160m/161m/160m)

Block #2 (163m/161m/160m/159m/158m/160m)

Block #3 (163m/161m/159m/158m/159m/160m)

Workout: Strength

10 min jump rope

Then:

3x5 Wall Squat

3x10 Squats

2x20m OH Lunge @ 45#

Then:

6-way BB complex

Deadlift +

Bent Over Row +

Hang Clean +

Front Squat +

Push Press +

Back Squat +

Push-up

Three sets @ 75-95-115#

Then:

Work up to Heavy DL

Then:

6x1 DL @ 90% 1RM, Rest 4-5 minutes between sets

Then:

"Louder than 10"

5x Wall Ball @ 20#

10x Push-ups

15x KBS @ 24kg

11 rounds

Then:

Cooldown

Notes:

DL @ 405#

"Louder than 11" incomplete due to time.

*Interesting workout, I was working out at the private gym where I train some of my clients, I couldn't slam the weight so I was working on some tough conditions including the music, it went from heavy metal to 50's pop music. The DL felt fine could have done a bit heavier but I was happy with 405#. I only was able to complete 7 rounds of the 11 rounds of the circuit due to time, but the meat and potatoes of the workout was accomplished; I'm happy with the current results, loosing weight and gaining strength.

Workout: Active Recovery
50x TGU @ 16kg (perform with strict form)
Then:
Swing Ladder R, L (25-20-15-10-5) alternate hand @ 16 kg, total swings 150 reps,

complete 3 rounds with sufficient rest

Workout: Class

3x (1-4) Pull up Ladder

Then:

3x (1-5) ladder

(Each parter does one set of each drill, then parter 2 goes. Climb the ladder with each circuit.)

1 Burpee

1 Double KBS

1 Double Kettlebell Cleans

1 Double Kettlebell Squat

1 Double Kettlebell Press

2 Burpee

2 Double KBS

2 Double Kettlebell Cleans

2 Double Kettlebell Squat

2 Double Kettlebell Press

3 Burpee

3 Double KBS

3 Double Kettlebell Cleans

3 Double Kettlebell Squat

3 Double Kettlebell Press

4 Burpee

4 Double KBS

4 Double Kettlebell Cleans

4 Double Kettlebell Squat

4 Double Kettlebell Press

5 Burpee

5 Double KBS

5 Double Kettlebell Cleans

5 Double Kettlebell Squat

5 Double Kettlebell Press

Then:

Snatches L, R (10-8-6-4-2)

30sec FLR per after each set of the ladder

Then:

Cooldown

Workout: IWT 10 min Airdyne @ easy pace
Then:
2x10 Squat
2x10 Half Kneeling Halos
3x5 Goblet Squat @ 16kg, 24kg, 36kg
2x10 KB Swings @ 36kg
Then:

Phase 1
10x Double KB Clean + 2 minute Airdyne + 3min Rest, 3 Rounds Then: 5 min Intermission (including 3rd-2min Rest period above)

Phase 2
10x Goblet Squat @ 48kg + 2 minute Row >550m + 3min Rest, 3 Rounds Then: 5 min Intermission (including 3rd-2min Rest period above)

Phase 3

8x Pull ups +

8x KB Push Press @ 2x 16kg
8x Weighted Sit-ups @ 20kg
8x Ring Push-ups
8x KTE
8x Dips 1 min rest, 3 rounds

Then:

Cooldown
Notes:
Phase 1: KB Clean: Antonio @ 36kg, Steve @ 24kg
Airdyne/ Row: Antonio 1- 57cal, 2-50cal, 3-50cal/ Steve 1-500m, 2-500m, 3-504m
Phase 2: Goblet Squat: Antonio @ 48kg , Steve @ 40kg
Row/Airdyne: Antonio 1-575m, 2-580m, 3-575m/ Steve: 1-32cal, 2-30cal, 3-28cal

"The IWT format helps develop power-endurance characteristics useful for endurance and medium-endurance activities because the lifting is done under the possible conditions (coming off the rest period), and we can adjust the duration of the free aerobic exercise intervals to target the energy system we choose. If you look through some of the IWT variations you will see we used mostly 2-min work intervals (accumulating a total of 12 minutes @ 90-95% MHR during a single workout). We also target pure power (explosive and CV power) by lifting heavier loads for fewer reps chase with 60-90 second "sprint" efforts during the aerobic exercise period and followed by a longer rests. The short answer is: if circuits/progressions are designed and used indiscriminately the transferability is general and limited. If the circuits/progressions are designed to produce a specific outcome the transferability can be quite good, and valuable." -Gym Jones-

*Very good IWT this morning, although I'm not a morning person but today I wanted to workout with my client Steve. First time trying the Airdyne on the IWT, simply brutal the Rowing felt easy in comparison, this is a great way to start my 32nd birthday.

Workout: Active Recovery

3x20 DL @ 30% of 1RM

3x20 DL @ 30% of 1RM off a 4" Box

2x5 SLDL @ 2-16kg (emphasizing strict form)

Then:

2x15 Lateral KB Snatches @ 12kg

Then:

300 FLR

*Today I purchased my first Airdyne, I got it from craigslist it is in excellent conditions, and it's a present to myself for my birthday tomorrow. Me and my client Steve are going to be doing a IWT should be fun and painful.

Workout: Class

TGU progression

Then:

45 sec of work 15 sec rest, 2 min rest between class, 2 rounds

-Push up

-Burpee

-KBS

-Goblet

-KB Get-up Sit up

-Lateral Jumps

-Mt. Climbers

-KB Snatches

-Jump Rope

-Alternating KB SLDL

-JJax

Then:

Pull up Ladder (1-4)

*Small class today, focused on some Get-up technique, follow by a good conditioning session, and finished off with some Pull ups in the end. Very solid group of people. Feeling better and I'm ready for next week and going full force.

Workout: Interval

Prep work: Mobility work, TGU, swings

MVO2 Protocol

15:15

50 sets

20 kg /8 rep cadence

400 reps

Volume: 17,600 lbs

Mezz

4 mile run @ easy pace

Then:

15:15

40 sets

16 kg / 7 rep cadence

280 reps

Volume: 10,080 lbs

* Very short workout didn't have the time to do 60 sets, the 50 sets felt good but my lungs still suffered from the cold that I'm still trying to get rid off. The coughing didn't help either it kept me up till all hours of the night, but I'm happy to be doing some work.

Workout: Active Recovery

50x TGU @ 12kg (slow and easy form)

Then:

20x KBS @ 32kg, 24kg, 16kg from heavier to lighter weight

3 rounds at a comfortable pace working on form and technique

Then:

300sec FLR

I needed this recovery session, still under the weather. Me and Mezz are going to do a boxing session and perhaps some MVO2 Snatch protocol; can't wait.

Workout: Strength

10 min jump rope @ easy pace

Then:

3x5 Wall Squat

3x10 Dislocates

3x5 Goblet Squats @ 16kg, 24kg, 32kg

Then:

5x3 OHS @ approximately 80% 1RM

Rest 3 min between sets.

10x 45#

5x 75#

5x 95#

5x 105#

3x 135#

3x3 155#

2x2 155#

Then:

KB Front Squat 2-20kg

Push ups

Pull ups

10-1 ladder, with no broken sets (completed in 11:35)

Then:

Cooldown

Still recovering from cold, my projected 80% is 165#, It didn't feel too bad, bit I couldn't drop the weight where I was working at, so I drop the weight; so annoying. The OHS felt good over all. I was also pleased that I didn't have to brake any of the sets, I was able to finish each movement on the last portion of the workout, still feeling weak but manageable.

Aug 08 - Aug 17

Vacation

This past week I spent traveling to central America the country Nicaragua. It is where I was born and raised until the age of 8. I really love Nicaragua it is a young country with lots of potential. I did 3 complete workouts in 3 different location. The first was in an Island on the lake Managua, the habitats are quite healthy, their diets comply of rice and fish, they row numerous miles a day and swim as well. I did a body weight workout, the local ponder about what a 6 foot 2 gorilla was trying to accomplish with wall jumps, tree pull-ups, trx single leg squats and handstand push-up in a 10-1 rep fashion. I also ran barefoot on along the beach, it was a tropical paradise. I wish I could say the same about the city of Managua, change is slow in this city, last time I try to workout in one of the local gyms I told myself I wouldn't do that again. The workout was done in the house I was staying, I did some tabatas that consisted of squat, push-ups, lunges, crunches, and burpees. I forgot to mention that I did brought my 16kg kettlebell, which I got a chance to use at the beach. This was my favorite part of my trip, not because I got to use my kettlebell but because the ocean was extraordinary. The workout consisted of 7 reps of swings, clean & press, reverse lunges, figure 8 to a hold, deck squats, rows, high pulls, snatches, windmills and finally TGU, a total of 3 rounds. I'm glad I got the rest I needed during this trip; tomorrow I will start up my training again, I will miss my country but I'm also glad to be home.