Workout: Conditioning "300"

- 25 Pull-ups

- 50 Deadlift @ 135#

- 50 Push-ups

- 50 Jump Sq @ 24"

- 50 Floor wipers

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

- 25 Pull-ups

*Completed in 16:15, I couldn't believe I did this under 17 min, I don't usually do these workouts, but the fact that I stick to a good basic strength and cardio strength it definitely transfers over. I was able to knock of 25 pull-ups on one shot in a "kipping style", not too crazy about that but still good for me. Next month I will test my TSC (tactical strength challenge), max deadlift, pull-ups and 5 min snatch test with the 24 kg, I will do the snatch test with the 32 kg; goal is to hit 100 in 5 min.

Jan 29, 2010

Workout: RTK (heavy)

DROM, ASLR, TGU, Swings

Then:

(Double Snatch+Press)+(Pull-ups)
(28 kg - 28 kg) + (BW)

(1,2,3+5 squats)

5 sets

Then:

Deadlift 2 x 20 (36 kg - 36 kg)

Then:

MVO2 Snatches

20 set 15:15 7 reps

*Great Workout, not strictly following the RTK program, instead of a medium day I'm adding a variety day. Very good with the snatches and presses, didn't add any weight to the pull-up cause elbow starts hurting. The Deadlift felt great as well.

Jan 28, 2010

Workout: Strength (naked warrior)

Snatches 32 kg 5 sets of 10

Then:

Elevated BW Pistol Sq 4 sets of 6

SLD 2 - 32 kg 4 sets of 6

Then:

One Arm Push-ups 4 sets of 6

Elevated Inverted Rows 4 sets of 6

Then:

Lateral Raised Snatches 3 sets of 12 with 16 kg

Then: Finisher

200 Consecutive S

Swings with 24 kg

*Overall good workout, trying to improve my pistol which are coming along and the one arm are feeling good, like supersetting the push-pull, makes you aware of the lats on the negative of the push-up and it feels very controlled.