Workout: Progression "These Burpees Suck"

10 min row @ easy pace

Then:

10x Pull-ups

20x KB Swings @ 32kg

30x Box Jump @ 24" Box

40x Push-ups

50x Sit-ups

60x Burpees

10x Pull-ups

Then:

Cooldown

*Completed in 13:15 (burpees are done with push-ups and jump at the top of each rep).

I had about 40 min to do a workout and I always wanted to try out this workout. My friend Mezz is going to try this out tomorrow, his "JonesCrawl" was about 10 sec slower than mine, I told him at 155# he should have smoke the workout. He counted the reps with this workout, told him he couldn't beat my time, that he was pathetic to even practice BJJ; I think I got his attention; so it's own. Hopefully I got to open his eyes.

Workout: Strength

10 min row @ easy pace

Then:

KB Complex @ 16kg

10x One-arm KBS

10x Clean & Press

10x Figure 8 to a hold

10x Goblet Squat

10x Snatches

10x TGU (5 each side)

Then:

Deadlift:

3x5 @ 50% 1RM

3x3 @ 60% 1RM

3x3 @ 70% 1RM

3x2 @ 80% 1RM

2x2 @ 90% 1RM

*Projected 1RM (465#)

Then:

5x Double KB Cleans @ 2-24kg

10x Ring Push-ups

15x Squats

5 rounds

Then:

Cooldown

*Very strong workout, but I felt very distracted at the Globo Gym, wasn't going as hard as I wanted and couldn't dump the weight at the end of a heavy rep of deadlifts, well I did anyways, overall improvement.

Workout: P/E

10 min Row @ easy pace

Then:

5000 m Row for time (completed in 17:40)

Then:

Cooldown

*I was bummed I couldn't get the time @ 17:30, I paced too hard in the beginning which was part of the game plan but didn't have enough in the end, but overall an improvement. Today I had planned for an IWT, but my right shoulder was still nagging me, it made me realized that I have to spend more time on some rehab and corrective exercises; I've been seeing an ART specialist (Active Release Technique) and we have been focusing a lot on that shoulder. Time was a factor too, I usually schedule a Recovery workout on Mondays and Wednesday and I'm thinking on making those my workout days; I also feel fully recovered from 2 days of rest from the weekend.

Workout: Active Recovery

Clean & Press @ 24kg &

Pull-up Ladder 4x (1-4)

Then:

50 TGU @ 12kg (with good and control form)

Then:

100 Consecutive swings @ 24kg

Then:

300 FLR

Workout: Rest

*Today I held my weekly boot camp class, we cover the Turkish Get-up and then warm-up to a ladder and it look like this.

1 KBS

1 Clean

1 Squat Thrust

1 Snatch

switch side, then repeat, then switch again until you have complete 5 reps each side.

Then:

1 min of work each station with 2 exercises per station 30 sec rest/transition between station.

Station 1: 30sec Ropes/ 30sec KBS

Station 2: 30sec Tactical Lunge/ 30sec Hip Toss

Station 3: 30sec Double Clean & Press/ 30sec Get-up sit-up

Station 4: 30sec Burpees/ 30sec Drop Squat

Station 5: 30sec Snatch R/ 30sec Snatch L

Station 6: 30sec TRX Row/ 30sec Mt. Climbers

Clompeted 3 rounds, with 2 min break in between rotations.

Then:

Cooldown

Workout: Interval

MVO2 Snatch Protocol

15 sec Work/ 15 sec Rest

40 sets

8 reps cadence

20kg Kettlebell

Notes:

320 Snatches, 14,080 lbs of volume

*Very quick and effective workout, I wanted to use the 24kg but my right shoulder girdle was talking to me, so the 20kg was just what the doctor order. Felt great, need more sleep at night to help me recover from the intense workout, don't feel very productive when I don't get the right amount of rest, I need to listen to my body.

Workout: P/E

Warm-up: 10 min Row @ easy peace

Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet

Then:

6-way barbell complex: (DL, Row, Clean, Front Squat, Push Press, Back Squat, Push up)

@ 75#, 95#, 105#

Then:

KB Clean & Jerk Ladder (Long Cycle)

(2,4,6,8) @ 24kg

(2,4,6) @ 28kg

3x (2,4,4) @ 32kg

Then:

4x (1-5) Pull-up Ladder

Then:

Cooldown

*Finally some Clean & Jerk Ladders in the mix, I haven't done this workout in a while, my workout partner Mezz needed some guidance with the movement which he successfully obtained.

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 DL tomorrow.

Workout: IWT

1

12x Clean Hi-Pull @ 70% 1RM + 2min Row @ >550m pace + 3min Rest, 3 Rounds Then: 5 min Intermission (including 3rd-2min Rest period above)

2

12x Front Squat @ 50-55% 1RM + 2:00 Burpee Broad Jump + 2min Rest, 3 Rounds Then: 5 min Intermission (including 3rd-2min Rest period above)

3

8x Pull-up + 8x Ring Dips + 8x KB Swing + 8x Push-Press + 8x KTE 3 sets, Rest one minute between each

Notes:

1st round look like this: Power Clean @ 165# / Row 610m, Row#2 605m, Row#3 600m

2nd round look like this: Front Squat @ 135#

*Good workout today, I had young Mezz as a training partner who is a phenomenal athlete at 155# from Haiti. Truly a rare specimen and helped my push, he has been getting stronger and stronger and keeping his weight the same; pound by pound the strongest guy at the gym.

Workout: Active Recovery

3x20 DL @ 30% of 1RM

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

3x5 Hanging Leg Raise (emphasizing strict form)

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: Rest

*Had a good class today, very balanced and motivated group. Will begin clean diet tomorrow.

July 17th, 2010

Workout: Interval

Row 10 min @ easy pace

Then:

6x (30sec Work/ 30sec Rest) @ >150m Pace Three total sets,

Rest 4 min between blocks

Then:

4x (30sec Work/ 30sec Rest) Battling Ropes

Rest 2 min

Then:

4x (burpees)

Then:

Cooldown

Notes:

Block 1 Row: 163m, 164m, 165m, 166m, 165m, 169m

Block 2 Row: 170m, 169m, 168m, 168m, 168m, 168m

Block 3 Row: 164m, 162m, 165m, 163m, 161m, 163m

July 16th, 2010

Workout: Active Rest

Pull-up Ladder 5x (1-5)

Then:

50 TGU @ 12kg (with good and control form)

Then:

300 FLR

Workout: Endurance >90

6 mile Run around Central Park

Took about 60 min.

*First run in a while, maybe a year, felt pretty good, considering that I haven't run in a long time and the humidity was pretty high.

Workout: Recovery

Phoam Roll, ASLR, Bretzel, TGU

Then:

20 min Run @ easy pace with 5 finger vibrams

Then:

5000m row @ easy pace

Workout: Complete Rest

Complete Recovery day, after a great weekend at Gym Jones, hitting 3 PR's and working out sometimes twice during the day with a proper break, I finally get to rest. I would have kept going if I had stayed longer. I acquired many tools which I intend to use. This work stimulated a change in my training focus which I have been seeking. I finally hopped on the red eye back home and with almost no sleep went on and had a full day at work. I realize that outcome based training yield the greatest outcomes if the proper action is taken.

Second Day of Seminar "Intermediate Level Programming & Practical Application.

Workout: Front Squat and Clean

Work up to Front Squat 1RM

45#x10

95#x5

115#x5

135#x5

165#x3

185#x1

225#x1

255#x1

*275#x1 PR

Then:

Work up to Heavy Clean

95#x5

135#x5

165#x3

185#x2

205#x1

225#x1

Then Later:

Workout: Strength

3x5 Wall Squat

3x5 Goblet Squat @20kg/24kg/32kg

3x10 BW Squat

Then:

6x Deadlift+

6x Bent Over Row+

6x Hang Clean+

6x Front Squat+

6x Push Press+

6x Back Squat+

6x Push-up

Three Sets @ 75-95-115#

Then:

Work up to Heavy DL

Then:

6x2 Deadlift @ 80% 1RM

Rest 3 minutes between sets

Then:

15x (20sec Work/ 10sec Rest) Front Squat Push Press

Player must hold Barbell throughout

Then:

Airdyne 10 min cooldown @ easy pace

Notes:

Deadlift @ 365#, was adjusted from 355# to accommodate other players.

FSPP @ 75#.

*This weekend was a real eye opener, besides hitting 3 new PR, I have to say that this seminar is hands down one of

the best I've attended since RKC. Mark and Rob, superior understanding in programming is simple effective and "Task" oriented. I have drank the coo laid, I'm am definitely on my way to becoming a disciple.

Workout: First Day of Seminar "Intermediate Level Programming & Practical Application.

Work up to Heavy OHS

45# x 10

75# x 9

95# x 5

105# x 5

115# x 3

135# x 2

165# x 1

185 x 1 *Old PR, failed first try

205# x 1 *New PR

Then Later:

Work up to Heavy Jerk

45# x 10

95# x 5

115# x 5

135# x 3

165# x 2

185# x 1

225# x 1

*245# x 1 *New PR

Then:

"Jonestown Sprint"

Push-Press @ 75# +

Burpee P

ull-up

20-10 rep of each

*3:26

Great first day of the Seminar, this reinforces the level 1 fundamentals. A lot of clarification on the Programming, I hit 2 new PR in one day, I was feeling soar as hell after that Friday workout. Very pleased with the results; much thanks to Rob and Mark for all their teachings and mentoring.

In Memory of Gustavo Jorge Cordova, RIP brother

Workout: Recovery

3x5 Wall Squat

3x10 BW Squat

3x5 Goblet Squat

3x10 Shoulder Dislocates

Then:

OHS

10x 45#

9x 75#

8x 105#

5x 115#

3x 135#

1x 165#

Then:

Airdyne 20 min @ easy pace

Workout: P/E "FY Friday"

Warm-up: 10 min Row @ easy pace

Then:

DB Complex (light weight, fast speed)

6x each

-Hi-Pull from floor

-Bent over Row

-Curl

-Upright Row

-Press

-Front Sq- Push Press

Max round in 2 min

3 Sets

Rest 2-3 min between sets

Then:

Front Sq / or KB Front Sq

@ 40-50%

-Push-up

-Pull-ups

10-9-8-7-6-5-4-3-2-1

of each

Then:

Airdyne 4x 15 sec of work/45 sec of active rest

-Rest 5 min

Row 4x 15 sec of work/45 sec of active rest

-Rest 5 min

Ski Erg 4x 15 sec of work/45 sec of active rest

Then:

Cooldown

Notes:

* 6 way DB complex @ 25#

1st set completed 3 rounds

2nd set completed 3 rounds

3rs set completed 2.1 rounds

*KB Front squat @ 24 kg

* Airdyne kept @ 1000 watts pace/15 sec work

* Row kept @ 1:30/500m pace/15 sec work

*Ski Erg kept @ 1:40/500m pace/15 sec work

* Today was simply a brutal workout. Work capacity was main focus, I was over ambitious on the DB Complex so that wasn't a good start, my arms were shot. Going into the big 55 variant just killed. The Front Sq are more demanding then a BB front squat, the bells are residing over the chest causing you to struggle in the breathing. I started with the Airdyne because it just the hardest out of all three equipment.

Workout: Strength

10 min Row @ Easy Pace

Then:

ASLR, Bretzel, DROM, Kneeling Halos

3x5 Goblet Sq @ 32 kg

3x10 KB Swing @ 32 kg

Then:

Work up to 90% Deadlift 1RM

3x5 DL @ 50% 1RM/C&P Ladder 1-3 @ 16kg

3x4 DL @ 60% 1RM/C&P Ladder 1-3 @ 24kg

3x3 DL @ 70% 1RM/C&P Ladder 1-3 @ 32/36kg

3x2 DL @ 80% 1RM/C&P Ladder 1-1 @ 40kg

6x1 DL @ 90% 1RM

Then:

Snatch MVO2

15:15/ 20 sets/ @ 24kg

Then:

Cooldown

Notes:

*DL @ 50% - 225#

*DL @ 60% - 270#

*DL @ 70% - 315#

*DL @ 80% - 355#

*DL @ 90% - 405#

I added 5# to my 90% DL, hopefully will improve my 1RM. This is the second time doing the DL with the shoulder width stance rather then Sumo Stance. I'm happy with it and didn't think I would be as successful as my Sumo Stance; form suffer a bit but felt good overall.

I threw in some Clean & Press, didn't do as many sets, broke the sets up and left out the Clean & Press on the DL Heavy Singles. The Snatches felt good, I did 200 Snatches in 10 min which is the RSST score.

Workout: IWT

Warm-up: 10 min row @ easy pace/ DROM/ Half Kneeling Halos/ Swings / TGU

Then:

1

12x KB Jerk @ 2- 24kg

2:00 min Row @ >550m Pace +

2:00 min Rest, Three Rounds (4 min Intermission

including 3rd -2 min rest period above)

2

10x KB Front Squat @ 2-24kg

2:00 min Burpee Broad Jumps

2:00 min Rest, Three Rounds (4 min Intermission

including 3rd -2 min rest period above)

3

8x HSPU

8x Pull ups

8x Push-ups

8x Double KB CLean

8x Janda Sit ups

repeat 3 times 1 min rest between rounds.

Then:

Cooldown.

Notes:

IWT

1- Row #1 @ 556m/ Row #2 @ 578m/ Row #3 @ 600m

*Good workout today, I had a lot of energy this weekend I really had a good night sleep, and good recovery workouts. Just a bit nervous about my right shoulder but it felt good, the TGU help as well as the arm-bars.

Workout: Rest Day

Happy 4th of July!

Workout: Recovery

Joint Mobility, Movement Pre

16 kg Get-ups x 5 each side

16 kg One arm swings x 100 continuous

(25+25, 15+15, 10+10)

16 kg Windmill x 5+5

Pull-up ladder (1-4)

Repeat 3 times in a moderate pace.

*Shoulder issue has prevented me to continue my standard workout. Going to focus on rehab with the right shoulder to keep me healthy.

Workout: Power

Warm-up: 10 min row @ easy pace, DROM

-3x10 Shoulder Dislocates @ PVC pipe

-3x5 Goblet Sq @ 24kg

-3x5 Power Snatch @ 45#

-2x5 Snatch Balance

Then:

6 way barbell complex

-Deadlift

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Good Mornings

-BB Row

-Push-ups

*Completed 5 sets @ 95#, 105#, 115#, 125#, 135#

*I wanted to work up to 1RM Snatch but my right shoulder wasn't feeling good, not sure what is causing the pain, but I feel is from an old injury, part of me wanted to work through the pain but I knew it would have made things worst. Probably will work more on T-Spine mobility and TGU, will help improve mobility and stability in that area.