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.

Workout: Conditioning

Mobility Drills

40-20 circuit #2

Swings

Double Clean & Jerk

Goblet Sq

Renegade Rows

Burpee Push-up

TGU R, L

with 24 kg

*Rest 1 min after completing the circuit

Round 1

29 Swings/ 8 C & J/ 17 G- Sq/ 18 RR/ 11 B/ 2, 2 TGU

Round 2

28 Swings/ 8 C & J/ 17 G-Sq/ 18 RR/ 12 B/ 2, 2 TGU

Round 3

28 Swings/ 8 C & J/ 16 G-Sq/ 18 RR/ 11 B/ 2, 2 TGU

Round 4

28 Swings/ 8 C & J/ 16 G-Sq/ 18 RR/ 11 B/ 2, 2 TGU

Round 5

28 Swings/ 8 C & J/ 16 G-Sq/ 18 RR/ 11 B/ 2, 2 TGU

*Good workout, the 24 kg felt very comfortable, keep improving the rep scheme.

Workout: RTK (Light)

DROM, TGU, Swings

Then:

(Double Snatch+Press)+(Pull-ups)
(32 kg - 16 kg) + (BW + 12 kg)

(1,2,3+5 squats)

4 sets

Then:

Deadlift 2 x 20 (32 kg - 16 kg)

Then:

MVO2 Snatches

30 set 15:15 7 reps

Workout: Circuit

A1) Push-up/Pull-up ladder (1-5)

A2) Goblet Squat 24 kg x 12

A3) V-ups x 15

A4) Clean & Press R, L 24 kg x 12

A5) Threaded lunges R, L 24 kg x 12

A6) Spikes x 15

A7) TRX- BW Rows x 15

A8) Leg Curls x 15

A9) Side Plank R, L x 15

A10) Towel Curls 24 kg x 12

A11) Dips x 12

A12) Swings 24 kg x 15

* Repeat this circuit 3 times, no rest between exercises rest 90 sec after completing all 12 exercises.

*Fun one today, but still wiped me out, going to rest tomorrow.

Jan 22, 2010

Workout : ETK

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Sumo DL 275# x 5/ 315# x 3/ 345# x 2/ 365# x 2

TGU 24 kg / 2 x side

Then:

(Clean & Press Ladder) / (Pull-up ladder)

(1, 1/2, 1/2/3, 1/2/3/4) / (1, 1/2, 1/2/3, 1/2/3/4) x 4
32 kg / BW

*60 sec rest after each ladder completed

Then:

Swings

24kg x 50 reps / 2 sets

Active Rest: 90 min Vinyasa Yoga

1/20/2010

Workout: Barbell Complex (cardio strength)

DROM

6-way barbell complex

- Deadlift

- Power Cleans

- Front Sq

- Push-press

- Rev Lunges

- Barbell Row

- Clap Push-ups

*Go through each exercise 6 times without putting the bar down.

set 1: 95#

set 2-5: 105#

Workout: Strength

Warm-up: 5 min row

DROM, ASLR, TGU, Swings

*Very limited equipment, working with a 20 kg and 16 kg.

One Arm (double KB Swings) 36 kg / 5 x 10 (30 sec rest btwn sets)

Then:

A1) Pistol Sq / 4 sets of 6

A2) Lever Push-ups/ 4 sets of 6

B1) One Arm (double KB) Rows/ 4 sets of 6 @ 36 kg

B2) SLD 2 - 50#/ 4 sets of 6

C1) Side Raised Snatch / 3 sets of 15 @ 16 kg

*Okay workout, didn't have the right size bells, but made it happen.

Workout: Conditioning

Mobility Drills

40-20 circuit

Swings

Double Clean & Jerk

Goblet Sq

Renegade Rows

Snatches R, L

TGU R, L

with 24 kg

*Rest 1 min after completing the circuit

Round 1

26 Swings/ 7 C & J/ 13 G- Sq/ 16 RR/ 15, 15 S/ 2, 2 TGU

Round 2

26 Swings/ 7 C & J/ 15 G-Sq/ 16 RR/ 13, 15 S/ 2, 2 TGU

Round 3

26 Swings/ 7 C & J/ 13 G-Sq/ 16 RR/ 13, 15 S/ 2, 2 TGU

Round 4

26 Swings/ 7 C & J/ 13 G-Sq/ 16 RR/ 13, 13 S/ 2, 2 TGU

Round 5

26 Swings/ 7 C & J/ 15 G-Sq/ 16 RR/ 13, 13 S/ 2, 2 TGU

*Good workout, the 24 kg felt very comfortable, liked the timed sets.

Week 2

Jan 16, 2010

Workout : ETK (Heavy)

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Warm-up:

24 kg GS x 5 x 3

12 kg TGU x 3 x 3

32 kg Swings x 10 x 3

Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1, 1) / (1, 1,1) x 2
44 kg / BW 24kg

*After completing each ladder

Double Front Sq 32 kg / 2 x 5

(Clean & Press Ladder) / (Pull-up ladder)

(1, 1/2, 1/2) / (1, 1/2, 1/2) x 1

40 kg / BW + 16 kg

*After completing each ladder

Double Front Sq 32 kg x 3

(Clean & Press Ladder) / (Pull-up ladder)

(1, 1/2, 1/2/3, 1/2/3/4) / (1, 1/2, 1/2, 1/2) x 2

32 kg / BW + 16 kg

*After completing each ladder

Double Front Sq 32 kg / 2 x 3

Then:

Swings

32kg x 20 with 30 sec off x 5

Jan 15, 2010

Workout: Intervals

Warm-up: 5 min row

DROM, ASLR, TGU, Swings

Then:

Jog / Run

6 mph @ 1 min / 10 mph @ 1 min

*7 intervals

Jan 13, 2010

Workout: Strength

Warm-up: 5 min row

DROM, ASLR, TGU, Swings

Then:

KB Snatches 32 kg / 5 x 10 (60 sec rest btwn sets)

Then:

A1) Pistol Sq / 4 sets of 5

A2) Glute Ham Raises/ 4 sets of 8

B1) Lever Push-ups/ 4 sets of 5

B2) Rev BW Rows/ 4 sets of 8

Then:

300 Swings w/ 24 kg

200 consecutive swings (6 min)

rest 90 sec

50 consecutive swings w/24 kg

rest 60 sec

50 consecutive swings w/24 kg

Jan 12, 2010

Workout: Conditioning

MVO2 Protocol

15:15

60 sets

24 kg / 7 rep cadence

Volume: 22,260 lbs

Jan 11, 2010

Workout : ETK (light)

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Sumo DL 225# / 4 sets of 5

TGU 24 kg / 2 x side

Then:

(Clean & Press Ladder) / (Pull-up ladder)

(1/ 2/3) / (1/ 2/3) x 3
32 kg / BW

*30 sec rest after each ladder completed

Then:

Swings

32kg x 20 reps / 5 sets

Week 1

Jan 8, 2010

Workout : ETK (Heavy)

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Warm-up:

24 kg GS x 5 x 3

12 kg TGU x 3 x 3

32 kg Swings x 10 x 3

Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3) x 5
32 kg / BW

*60 sec rest after each ladder completed

Then:

Swings

40kg x 20 with 30 sec off x 5

Jan 6, 2010

Workout: Strength

Warm-up: 5 min row

DROM, ASLR, TGU, Swings

Then:

KB Snatches 32 kg x 10/4/

Then:

A1) Pistol Sq / 4 sets of 5

A2) BB DL 135#/ 4 sets of 5

B1) Lever Push-ups/ 4 sets of 5

B2) Rev BW Rows/ 4 sets of 5

Then:

300 Swings w/ 24 kg

200 consecutive swings (6 min)

rest 90 sec

50 consecutive swings w/24 kg

rest 60 sec

50 consecutive swings w/24 kg

Jan 5, 2010

Workout: Conditioning

MVO2 Protocol

15:15

50 sets

24 kg / 7 rep cadence

Volume: 18,550 lbs

Jan 4, 2010

Workout : ETK (light)

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Sumo DL 225# / 3 sets of 5

TGU 16 kg / 3 x side

Then:

(Clean & Press Ladder) / (Pull-up ladder)

(1/ 2/3) / (1/ 2/3) x 3
32 kg / BW

*30 sec rest after each ladder completed

Then:

Swings

32kg x 20 reps / 5 sets

HAPPY NEW YEAR......

As the new year begins I look back to all the hard work that I have done specially in my training. This past week I took the week off to review a year of improvements and set backs that has made 2009 a special year. I hope I can continue to improve in my training not just with me but with my clients. Training will resume Monday Jan 4th. "Pain is Good"