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.

Workout: Interval

Warm-up: 10 min jump rope @ easy pace

Then:

5x TGU each side @ 12kg

5x Goblet Squat @12kg

5x Snatches

Then:

MVO2 Snatch Protocol (Mezz)

15:15

6 rep Cadence

16 kg

80 sets

Volume: 17,280#

*Today Mezz worked on some Kenneth Jay MVO2 snatch protocol, he felt better than he has in a while, he claims his overall improvement in his work capacity comes from working on new things such as IWT workouts, Olympic lifts, and rowing interval which he despises. I would too if I was as short. Mezz will go far not because of his physical capabilities but to his desire to learn new things.

Aug 6th, 2010

Workout: Endurance

6 mile run (1 loop in Central Park)

*Completed in 60 min.

I paced myself this time, it was a very good run, ran about 9 min mile pace; all together was a bit over 6 mile.

Workout : Power

10 min row @ easy pace

Then:

3x5 Wall Squats

3x10 Squats

3x5 Goblet Squats @ 16kg

Then:

Barbell Complex

6x Straight Leg DL

6x Hang Clean

6x Front Squat

6x Push Press

12x Split Jumps (6 each side)

3 sets @ 75#, 95#, 115#

Then:

Clean Progression:

5x 135#

5x 155#

3x 165#

2x 175#

2x 185#

1x 205#

1x 215#

1x 225#

Then:

5x5 KB Jerk @ 2x32kg

or 5x3 BB Jerk @ 135#

Then:

Cooldown

*Didn't work up to 1RM on the clean, I was focusing more on technique. Young Mezz was working with me today, trying to get him get the movement right. He is a strong individual but the cleans were a challenge for him, he is very patience and understand that one cannot forced something to happen. Today I also spoke to a group of trainers about Biofeedback, something that I've found extremely interesting. Question everything, good results are positive feedback.

Workout: Active Recovery

3x20 DL @ 30% of 1RM

3x15 DL @ 30% of 1RM off a 4" Box

Then:

KB Swings @ 32kg

Plank

10x Swings-30sec hold, 9x Swings-30sec hold, 8-30, 7-30, 6-30, 5-30, 4-30, 3-30, 2-30, 1-30.

Then:

5000m Row @ easy pace

*Really good recovery workout, it allow me to just chill and go at an easy pace, which for some of us it can be a psychological challenge. Now I can look forward to a good hard workout tomorrow.

Workout: IWT

1

8x Clean Hi-Pull @ 80% 1RM + 90sec Row @ >450m pace + 3min Rest, 3 Rounds Then: 5 min Intermission (including 3rd-2min Rest period above)

2

5x Front Squat @ 80% 1RM + 90sec Burpee Broad Jump + 3min Rest, 3 Rounds Then: 5 min Intermission (including 3rd-2min Rest period above)

3

20 meter bear crawl + 1 min rest, 3 rounds

Then:

Cooldown

Notes:

Power Clean: Antonio @ 185#, Mezz @ 135#

Row: Antonio @ 480m, 478m, 470m/ Mezz @ 440m, 440m, 440m

Front Squat: Antonio @ 215#, Mezz @ 185#

Workout: Active Recovery

Mobility Drills, Arm-bars, Bretzel, ASLR

5 TGU @ 16kg (strict form)

5 Windmill @ 16kg

20-15-10-5 Swing Ladder @ 16kg

3 rounds performed at an comfortable pace

*Very good recovery day, the TGU and the Swings helps me loosen up, get ready for some IWT tomorrow.