Oct 30, 2010

Workout: Power

10 min Airdyne/Row/Run @ easy pace

Then:

Half Kneeling Halos, DROM

Then:

3x10 Squat

3x10 Jump Squat

3x10 Pike Swings

Then:

5x 3-5 KB Snatches

Then:

4x 2-5 KB Clean & Jerk

Then:

5 min Snatch Test

Then:

Cooldown

Notes:

Pike Swings: Michele @ 12kg, 16kg, 20kg

Steve @ 24kg, 28kg, 32kg

Antonio @ 32kg, 40kg, 48kg

KB Snatches: Michele @ 5x5 @ 16kg

Steve @ 28kg x 5/ 32kg x 3/ 36kg x 3/ 36kg x 3/ 40kg x 1 PR

Antonio @ 36kg x 5/ 40kg x 3/ 40kg x 3/ 44kg x 3/ 48kg x 3

KB Clean & Jerk: Michele @ 4x5 @ 16kg

Steve @ 3x5 @ 2-24kg

Antonio @ 2-32kg x 5/ 2-36kg x 3/ 2-40kg x 2/ 2-40kg x 2

Snatch Test: Michele @ 8kg (4:38)

Steve @ 24kg (4:28)

Antonio @ 32kg (4:26)

*Nice work today, focus on technique and a lot of numbers went up. Michele did her first snatch test and made it look easy, she can definitely put up more weight. Steve even not at 100 percent still was able to complete the task. I was using the 32kg for the first time, I feel like the 24kg is not challenging and not fair for a guy over 200 lbs to use it for the snatch test going up against someone lighter. Felt tough, but right for bigger guys.

Workout: (IWT)

10 min Row @ easy pace

Then:

3x10 Squat

3x10 Goblet Squat

3x10 Swings

Then:

Stage 1

12x Double KB Snatch @ (2-24kg)

2 min Row @ 90% HRM

(2 min Rest between rounds/ 3 Rounds)

Then:

5 min intermission includes last 3 min rest from previous stage

Then:

Stage 2

15x Goblet Squat @ 34kg

2 min Airdyne @ 90% HRM

(2 min Rest between rounds/ 3 Rounds)

Then:

5 min intermission includes last 3 min rest from previous stage

Then:

Stage 3

300 sec FLR

Then:

3x (1-4) Pull-up Ladder

Cooldown

Notes:

Stage 1: 610m/605m/600m

Stage 2: 45cal/45cal/44cal

*Nice workout today, I haven't done an IWT in a while, it really felt good. The double KB snatches at such high rep were challenging, which made the rowing that much harder. I didn't have a 32kg, so I strapped a 24kg and a 10kg together; the airdyne just slow me down. Ran out of time so I ended up doing a 300 sec FLR, and later I did a pull-up ladder with a client. Making good progress.

Workout: Active Recovery

DROM, Arm-bar

50x TGU @ 12kg

Then:

MVO2 Snatch Protocol

15:15

40 sets/ 8 rep Cadence/ 20kg

Workout: Strength

10 min jump rope @ easy pace

Arm-bar, DROM, ASLR

Then:

3x10 Squat

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

3x10 KB Swings @ 24kg, 32kg, 32kg

Then:

KB Triplet:

1x Double KB Swings (2-24kg)+

1x Double KB Snatch (2-24kg)+

1x Double KB C & Jerk (2-24kg)

One Triplet Every 30 sec for 6 min

Then:

4x3-5 Double KB Press (2-32kg)+

4x5 Front Squat (2-32kg)

Rest 2 min between sets

Then:

4x5 Renegade Rows (2-32kg)+

4x5 SLDL (2-32kg)

Rest 2 min between sets

Then:

10-9-8-7-6-5-4-3-2-1 reps of each

Swings @ 32kg

30sec FLR between sets

Then:

Cooldown

Workout: MVO2 Snatch

10 min on Airdyne @ easy pace

Then:

15:15

8 rep cadence

50 sets

20 kg

Volume: 17,600

This weekend I was at Peak Performance doing the L.I.F.T (sandbag coaching certification). Coach Henkin did a great job presenting, he was about teaching a system and about just the tool (sandbag). I'm glad that people are catching up to the idea that tools are just that "tools" but the system in which you use them is what counts. I'm glad I did this cert, but also I'm glad that this year I'm done taking any more certs and just focus on my clients. Good stuff and looking forward for next year.

Having fun with deck of cards!

Workout: MVO2 Snatch

10 min on Airdyne @ easy pace

Then:

15:15

8 rep cadence

40 sets

20 kg

Volume: 14,080

Workout: Circuit

5 min on bike @ easy pace

DROM, Half Kneeling Halos, Swings

Then:

Work up to Heavy DL

Then:

10-9-8-7-6-5-4-3-2-1, reps of each

Double KB Thruster

Pull-up

Then:

Cooldown

Notes:

Steve DL 300# (BW @ 174#)

Circuit completed in 9:28

Oct 20th, 2010

Workout: P/E

10 min Jump rope @ easy pace

Then:

3x20 Squat

3x10 Jump Squat

3x5 Tuck Jump

Then:

6 way DB coplex

-DL

-Row

-High Pull

-Push Press

-Burpee

15, 20, 25#

Then:

10-9-8-7-6-5-4-3-2-1 reps of each

-Double KB Clean @ (2-24kg)

-Bench Press @ 165#

-Goblet Squat @ 32kg

-Pull-ups

-Burpee

Then:

Cooldown

Oct 19th, 2010

Workout: Active Recovery

50x TGU @ 12kg

Then:

Swings reps of per arm

25-25-20-20-15-15-10-10-5-5

Then:

20 min Airdyne @ easy pace

Workout: Circuit

10 min Jump Rope @ easy pace

DROM, Half Kneeling Halos, Arm-bar

Then:

3x5 Wall Squat

3x10 Squat

3x10 KB Swings

Then:

Work up to a heavy DL

Then:

KB Clean & Press/ Pull-up Ladder (1-4)

8x Double KB Front Squat (2-24kg)

8x Dips

20x KB Swings @ 32kg

3 rounds, 2 min rest between rounds

Then:

Cooldown

Notes:

DL: 430# (2x BW)

KB Clean & Press ( 32kg)

*Finally back to normal again, this weekend I was in Orlando assisting at the RKC, good bunch and had MRKC Brett Jones as my team leader; which made the experience even cooler. Learn a lot but specially proud of Annie for getting her RKC instructor certification, she was phenomenal and she came prepare. Really proud of her. Now I can focus on my next project and keep on improving my skills. Today I also started up again on the Warrior Diet; giving it another shot.

Workout: Circuit

10 min Jump Rope @ easy pace

DROM, Half Kneeling Halos, Arm-bar

Then:

3x5 Wall Squat

3x10 Squat

3x10 KB Swings

Then:

Work up to a heavy DL

Then:

KB Clean & Press/ Pull-up Ladder (1-4)

8x Double KB Front Squat (2-24kg)

8x Dips

20x KB Swings @ 32kg

3 rounds, 2 min rest between rounds

Then:

Cooldown

Notes:

DL: 430# (2x BW)

KB Clean & Press ( 32kg)

*Finally back to normal again, this weekend I was in Orlando assisting at the RKC, good bunch and had MRKC Brett Jones as my team leader; which made the experience even cooler. Learn a lot but specially proud of Annie for become an RKC, she was phenomenal and she came prepare. Really proud of her. Now I can focus on my next project and keep on improving my skills. Today I also started up again on the Warrior Diet; giving it another shot.

Workout: Active Recovery

50x TGU @ 12kg

Then:

Swings reps of per arm

25-25-20-20-15-15-10-10-5-5

Light workout but exactly what I needed at the end of the night. Looking forward to assist at the RKC in Orlando.

Workout: Strength (IWT)

Back to the Grind

10 min Airdyne @ easy pace

Then:

3x10 Squat

3x10 Goblet Squat

3x10 Pike Swings

Then:

Stage 1

8x Double KB Clean @ 75-80% 1RM

90 sec Airdyne/ Row @ 90% HRM

(3 min Rest between rounds/ 3 Rounds)

Then:

5 min intermission includes last 3 min rest from previous stage

Then:

Stage 2

5x Double KB Front Squat @ 80% 1RM

60 sec Airdyne/ Row @ 90% HRM

(3 min Rest between rounds/ 3 Rounds)

Then:

5 min intermission includes last 3 min rest from previous stage

Then:

Stage 3

8x Pull-ups

8x Push-press

8x Get-up Sit-up

8x Ring Dips

8x KTE

(1 min Rest between rounds/ 3 Rounds)

Then:

Cooldown

Notes:

Stage 1: Steve- Double KB Clean @ (24kg-28kg) 3x side/ Row 400m, 400m, 400m

Stage 1: Antonio- Double KB Clean @ (2-36kg) /Airdyne 51 cal, 50 cal, 47 cal

Stage 2: Steve- Front Sq @ (24kg-28kg) 3x side/ Airdyne 25 cal, 24 cal, 24 cal

Stage 2: Antonio- Front Sq @ (2-36kg) / Row 315m, 300m, 300m

Glad to be back after a recovery week from Gym Jones. Good workout today, my client Steve join in the fun. I forgot how tough IWT can be, I wanted to go heavier on the cleans but I had a 2 pairs of 44kg but were to heavy, 97# each. So I stuck with the 36kg, 79# each. Steve had a different problem, we only had a 28kg and a 24kg available, 2-28kg would have been Ideal; at about 178# Steve is very strong and put on a good show, glad we can push each other. The Airdyne was painful as usual, but we have to practice what we suck at or pretty much hate.

AM Workout: Active Recovery

45 min Airdyne @ easy pace

PM Workout: "FY" Friday

10 min Row @ easy pace

Then:

6 way DB

-DL

-Bent Over Rows

-High Pulls

-Push Press

-Burpee

2 sets with 15#, 20#, 25#

Then:

DL @ 185#

Pull-ups

Ring Push-ups

10-9-8-7-6-5-4-3-2-1 reps of each

Then:

"Tail Pipe"

250m Row

Sandbag Hold @80#

3 rounds

Notes:

*Last Day @ Gym Jones. This week was a great experience, being around such great athletes and intensity; it definitely brought my level of intensity to another level. I was happy with my performance, everyone thought I was well conditioned and look leaner than before. Special Thanks to Rob, Mark and Lisa for letting me come and train at their gym. To Josh and Michael for their insight into the world of endurance training. I'm very lucky to be part of the team and working towards becoming a Gym Jones disciple.