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.