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.