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".