I will not be posting any more workouts at this blog.

All my workouts will be posted at www.precisionathlete.com

Workout: Active Recovery, Strength

Workout:

4x(1-4) Pull-up Ladder

50x TGU @ 12kg/16kg

300sec FLR

Then:

30 min Airdyne @ easy pace

Active Recovery: Ryan, Antonio

*It's been a hectic couple of weeks, trying to get back into a regular schedule and it felt good to do some recovery work.

Workout:

10 min Row @ easy pace

Then:

3x10 Squat

3x5 Goblet Squat @ 16kg, 20kg, 24kg

3x10 KBS @ 24kg

Then:

Power Clean + Jerk

+ Front Squat

1 rep every 30 seconds for 10 min

5 min @ 75#, 4 min @ 95#

1 min @ 115#

Then:

Work up to Heavy Front Squat

Then:

5x2 FRSQ @ 80% of

1RM

Then:

KBS @ 24kg + FLR

10x 30sec + 9x 30sec........+1x 30sec

Then:

Cooldown

*We live in a culture that spends most of the time seating down mostly in a Flex position. Most of us suffer from tight hip flexors and aching lower backs. Scott came in today very tight, we worked on some soft tissue release followed up by some dynamic stretching, he finally opened up and had a good strength workout.

Workout: P/E, Strength

Workout:

DROM, Squat, Swings, Push-ups

Then:

25 sec of Work/ 20 sec of Rest

-Double Swings+

-Dive Bombers+

-Burpee/Double Cleans+

-Front Squats+

-Jerk+

-Renegade Rows+

-Flutter Kicks

3 Rounds, rest 90 sec between rounds

Then:

45 sec of Work/15 sec transition (Partner)

-Airdyne/Plank

-Row/Plank

Then:

Cooldown

*Today's group class was fun, I join in, this is something I don't do regularly but once in a while is good to bond with your students, it keeps them motivated.

Workout:

10 min Row @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat @ 16, 20, 24kg

Then:

Work up to a heavy Front Squat

Then:

5x3 FRSQ @ 80% of 1RM

Then:

250m Row+

5 Pull-ups+

10 Wall Ball+

15 Push-ups+

20 KBS @ 24KG

5 rounds

Then:

10 min Airdyne @ easy pace

FRSQ, Circuit: Ryan (FRSQ @ 185)

Ryan puts 110% of effort into every workout. Sometimes I have to remind him to slow down during his workout, and sometimes I let him crash so he learns himself; it is part of the learning curve.

Workout: Active Recovery, Power, P/E

Workout:

3x20 DL @ 30% 1RM

3x 20 DL @ 30% 1RM off 4" box

Then:

4x(1-4) Pull-up ladder

Th

en:

300sec FLR

Then:

30 min Airdyne @ easy pace

Active Recovery: Al

(Al always comes to the gym ready to crush every workout, but today he had to learn how to just "chill". Going hard all the time can quickly d

ig a hole so deep that it takes weeks maybe mo

n

th to come out of, plan wis

ely your recovery workout

, you only have so much in the tank; sometimes the engine needs a fine tune.

Workout: Power

10 min Row @ easy pace

Then:

3x5 Wall Squat

3x10 Shoulder dislocates

3x5 Goblet Squat

Then:

3x5 Triplet: Ju

mp Shrug+ Muscle Snatch+ Snatch Balance

@ 45#, 75#

Then:

Work u

p to Heavy Snatch

Then:

Cooldown

Snatch: Steve (115#)

The Snatch is a very complex movement, it requires speed, strength, and coordination. This is why it is a sport unto itself. The warm-up and proper movement pattern is key to a successful lift. Practicing the lift with no load will event

ually help establish the proper lift patter before adding a considerabl

e load; patience is a must.

Workout:

10 min Row @ easy pace

Then:

3x10 Squat

3x5 Goblet Squat

3x10 KBS

3x10 Push-ups

Then:

Work on Boxing Technique

Then:

30m Rope+Chain pulls+

10 Wall Ball @ 14#+

30sec FLR ring supp

ort

5 Rounds

Joe: Boxing, Rope, Wall Ball, FLR

It is remarkable not only to see a client's transformation in their physiques but most importantly in their character. Joe has simply transform himself , today was one of those days where he showed me why I love what I do.

Workout: Circuit

Big 5 Variant 55

5 min Airdyne @ easy pace

Then:

3x20 Squat

3x10 Jump Squat

3x10 KBS

Then:

Ring Push-ups +

Goblet

Squat @ 32kg +

Inverted Elevated Rows +

KTE +

KBS @ 40kg

(wearing a weighted vest @ 25#)

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

*22:55

In the eccentric part of the swing it is

essential to drive the bell down, no matter how heavy the KB. Laziness will only result in an ugly swing and poor execution of the exercise.

The grip suffered during the KTE portion especially after

the elevated inverted rows, a good substitute for pull-ups

to rehab my shoulder.

Workout: Strength, Circuit

10 min Row @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat

3x5 KBS

Then:

Workout up to Heavy DL

Then:

Big 5 Variant 55

Push-ups +

Goblet Squat +

TRX inverted Rows +

KBS +

Atomic Sit-ups

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

Then:

Cooldown

DL, Variant 55

Alan: DL @ 185# BW (170#)

Louis: DL @ 275# BW (160#)

Stephan: DL @ 305# BW (208#)

Elisa: DL @ 183# BW (130#)

Paula: DL @ 173# BW (120#)

Workout:

10 min Airdyne @ easy pace

Then:

KB Complex

5x Snatch R, L +

5x C & P R, L +

10x Goblet Squat +

5x Reverse Lunge R, L+

5x Row R, L+

5x High Pull +

5x Swings

@ 16kg, 20kg, 24kg

Then:

Work up to Heavy KB Get-up

Then:

6x TGU (3 x side) @ 16kg+

60 sec FLR

5 Rounds

Then:

3x (1-4) Pull-up Ladder (no kipping)

Then:

Cooldown

KB Complex, TGU

Antonio: 48kg Get-up R, L for 1 Rep

Workout:

10 min Airdyne @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat

3x10 Dislocates

Then:

Power Snatch + OHS

every 30 sec for 10 min

5 min @ 75#, 5 min @ 95#

Then:

OHS Strength Ladder

10x 45#

9x 65#

8x 75#

7x 85#

6x 95#

5x 115#

4x 125#

3x 135#

2x 145#

1x 155#

Then:

KBS @ 24kg +

FLR

10/30sec, 9/30sec....., 1/30sec.

Then:

Cooldown

Power Snatch + OHS, OHS Strength Ladder

Ryan

*Alan working on wall squat, good mobility drill must be follow by a good stability exercise such as the goblet squat to reinforce the squat patter and core stability. Alan never went for a DL 1 RM before today, he shocked himself when he pulled 185# more then BW; not bad for the first time. His strength is credited by good movement pattern.

Workout: Strength

10 min Airdyne @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x10 Shoulder Dislocates

Then:

OHS Strength Ladder

10x 45#

9x 65#

8x 75#

7x 85#

6x 95#

5x 105#

4x 115#

3x 125#

2x 135#

1x 155# (30# PR)

Then:

5x DL @ BW (215#)+

10x Ring Push-ups+

15x Wall Ball

5 rounds

Completed in 15:50

*Scott made a significant improvement in his OHS today, and this was his second OHS session he had with me. The wall squat, SOTS press and dislocate all corrective exercises were attributes to his success. He had more in the tank and I predict another big jump when this workout comes up again.

Workout:

10 min Row @ easy pace

Then:

3x TGU (each side)

3x10 Squats

3x10 KBS

Then:

Work up to DL 1 RM

Then:

Big 55 Variant

Goblet Squat @ 12kg +

DB Chest Press @ 20#+

TRX Inverted Rows +

KBS @ 16kg +

Atomic Sit up

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

Reps of each

Then:

Cooldown

Ruth: DL, Big 55 Variant

DL: 173# (PR) @ BW 113#

* When I first started training Ruth, she was afraid to lift anything. Today not only has she DL 1.5 times her BW, but is so enthusiastic about training. A wife and mother of 2, Ruth is an amazing athlete. Most girls half her age are terrified in lifting heavy things because of fear they might bulk up. Ruth used to be over 120# plus and now she has not only drop in weight but is stronger then ever before. I am really proud of her accomplishment.

Workout: Recovery

50x TGU @ 12kg

4x(1-3) Pull-up Ladder

100 push ups

300 sec FLR

Then:

5000 m row @ easy pace

Scott: TGU, Pull-up, Row

20 min Airdyne @ easy pace

5x (1-4) Pull -up Ladder +

4x (1-3) HSPU

300 sec FLR

Antonio: Pull-up, HSPU

*Tough day, wanted to go for "FY" 300, but felt mentally drained and I quit even before starting. Have to get back into regular sleep. Scott in the other hand looked focused today even if he was doing Active Recovery. He is starting to understand the process and he is making good gains in his fitness. I have been enjoying working with him, I wish that all my clients were as discipline as he is.

Workout: Intervals, P/E

Workout: Airdyne Intervals

5 min Airdyne @ easy pace

5 min progressing up to hard last min

Then:

3x20 Squat

3x10 Jump Sq

2x5 Tuck Jump

2x15m Lunge

2x15m Bear Crawl

Then:

10/50 - 5 rounds (rest is equal to or > 250 watts)

4 min active recovery

20/40 - 4 rounds (rest is equal to or >200 watts)

3 min active recovery

30/30 - 3 rounds (rest is equal to or >150 watts)

2 min active recovery

40/20 - 2 rounds (rest is equal to or >100 watts)

1 min active recovery

50/10 - 2 rounds (rest is equal to or >50 watts)

Then:

Cooldown

Notes:

*Rest builds by 1 min/round (1-4 min)

Antonio:

10/50 = 129 cal

20/40 = 91 cal

30/30 = 69 cal

40/20 = 50 cal

50/10 = 47 cal

Workout: Big Variant 55

10 min Airdyne @ easy pace

Then:

3x10 Squat

3x5 Goblet Sq

3x10 KBS

Then:

Work up to DL 1RM

Then:

DL @ 225# +

Pull-ups +

Ring Push-ups

10-1 reps of each

Then:

Cooldown

Ryan:

DL: 385# (PR by 1o#) at body weight of 184#

Big 55: 11:26

Workout: Progression, Strength

Workout: Progression

Workout: Strength Ladder

10 min Airdyne @ easy pace

Then:

3x5 Wall Sq

3x10 Squat

3x10 Dislocates

Then:

Work-up to heavy OHS

10x 45#

9x 65#

8x 75#

7x 95#

6x 115#

5x 125#

4x 135#

3x 155#

2x 175#

1x 185#

Then:

5x (1-4) Pull-up Ladder

Then:

100 Push-ups

*I haven't worked on OHS for some time due to shoulder injury, but working on injury prevention exercises like the wall squat, and some SOTS press help me maintain those proper pattern for the OHS, at 185# I felt pretty solid and could have done more, but will built it back up slowly to 225#.

Warm-up: 10 min row @ easy pace

3x5 Wall Squats

3x10 Squat

3x5 Goblet Squat @ 16-24kg

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:

Then: 5x3 DL @ 80% 1RM, Rest 3 minutes btwn sets

Then:

4x (1-4) Clean & Press ladder & Pull-up

Then:

15sec hard 45sec easy Airdyne 5 rounds

Then:

Cooldown

Workout: P/E

10 min Row @ easy pace

Then:

ASLR, Bretzel, Arm-bar

Then:

TGU for 10 min, switching every get-up per side @ 24kg

Then:

4x (1-4) Ladder - Double KB Complex/ BW @ 16kg

Double Snatches +

Double Press +

Double Front Sq +

Double Swings +

Pull up

Then:

Cooldown

* This short workout is what I needed today, this month will be my last posting on this blog perhaps, finishing up my big project building out my new facility. Also my website will be up and will be posting my workouts as well as my clients, it will be structure in a format so that one can follow a client's or my own monthly cycle. Precision Athlete is looking to open it's door first week of March. It will be a small yet "Objective" based facility, no mirrors no comfortable place to sit, no egos, just hard work.

Workout: Strength Ladder

10 min Airdyne/Row easy pace

Then:

3x10 Squat

3x5 Goblet Squat @ 16kg, 20kg, 24kg

3x10 Swings @ 24kg, 32kg

Then:

Double KB Press *(make sure you snatch before pressing)

1x (1-3) @ 28kg/ Antonio, 20kg/Steve

2x(1-3) @ 32kg/ Antonio, 24kg/Steve

1x(1,1,1) @ 36kg/ Antonio, 28kg/Steve

1x(1,1,1) @ 40kg/Antonio, 32kg/Steve

Then:

4x6 KB Front Squat 28kg/24kg+

4x6 Weighted Pull-ups @16

Then:

5x20 KBS @ 32kg/24kg

Then:

Cooldown

*Even though I'm not a morning person for strength workouts, I was happy with these lifts. I'm able to press double 40kg consistently now and Steve who wasn't feeling so great was also having solid results with pressing 2-32kg at a body weight of about 175-180#. Nice job buddy. I like finishing up with some good old fashion swings.

Feb 01, 2011

Workout: Active Recovery

50x TGU @ 25#

Then:

300sec FLR

Then:

30 min Airdyne @ easy pace

Workout: Strength

10 min Jump Rope @ easy pace

Then:

6-Way BB Complex

6x DL+

6x Bent Over Rows+

6x Power Cleans+

6x Front Sq+

6x Push-Press+

6x Back Squat

@ 75, 95, 105, 115#

Then:

5x3 Front Squat @ 80% 1RM (225#)

Rest 2-3 between sets

Then:

"Louder than 11" *own version

5x Wall Ball @ 16# (preferred 20#, all I had)

10x Push-ups

15x KBS @ 24kg

Then:

Cooldown

Notes:

*The Front Sq felt great today, actually had a lot of energy. Still trying to watch right knee, feels a bit weak. I'm getting very excited since Precision Athlete will be opening it's door soon. Lot of prep work and making sure everything is taking care of to the last detail. Today was a good day to get a workout in.

Jan 28, 2011

Workout: Intervals

MVO2 Snatch Protocol

15 sec on / 15 sec off

60 sets

8 rep cadence

20 kg

480 Reps

21,120 lbs of volume

Jan 27, 2011

Workout: Active Recovery

50x TGU @ 25# (very controlled form)

Then:

300 cal airdyne @ easy pace

Then:

3x (1-3) HSPU ladder

Workout: Strength

10 min Jump Rope @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat w/5 sec hold at the bottom @ 24kg

2x10 Swings eccentric loading @ 24kg

Then:

DL Strength Ladder

10x 135#

9x 155#

8x 175#

7x 185#

6x 205#

5x 225#

4x 275#

3x 315#

2x 365#

1x 405#

1x 425#

1x445#

1x 460# (Failed)

Then:

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

Double KB Front Squat @ 20k +

Push-ups +

Pull-up

*Completed in 9:12

Then:

Cooldown

Notes:

*It was time for some DL, I was hoping that I would get pass my old PR, couldn't drop the weight which aggravated the shit out of me. Still well above 2x BW, which I'm still happy about. I like doing Strength Ladder, gets me in a good groove. Three more weeks before Precision Athlete has a permanent facility and I'm thrilled about it.

Workout: Power Endurance

10 min Airdyne @ easy pace

Then:

40 sec of work/ 20 sec of rest

Swings @ 24kg

Clean & Jerk @ 2-24kg

Goblet Squat @ 24kg

Renegade Rows @ 24kg

Burpees

Round 1- 27/8/18/20/12

Round 2-27/8/18/20/12

Round 3-27/8/18/20/12

Round 4-27/8/18/18/10

Round 5-27/8/18/16/10

Then:

Cooldown

Workout: Strength

5 min Row/Airdyne easy pace

Then:

DROM, ASLR

3x1o Squat

3x5 Goblet, @ 16kg, 20kg, 24kg, 32kg

3x10 Swings @ 24kg, 32kg

Then:

4x (1-3) Double KB Press Ladder (Snatch KB before pressing)

Then:

Heavy Double KB Press (Clean & Press)

Then:

4x5 Front Squat +

4x5 Pull-ups

Then:

Airdyne to hell+ Ball Slam

50cal/10 slams@ 25#

40cal/10 slams@ 25#

30cal/10 slams@ 25#

20cal/10 slams@ 25#

10cal/10 slams@ 25#

Then:

Cooldown

Notes:

Double KB Press Ladder: Steve @ 2okg, 24kg, singles @ 28kg

Double KB Press Ladder: Antonio @ 28kg, 32kg, singles @ 36kg, 40kg (PR)

Front Squat/ Pull-up: Steve 2-24kg, BW

Front Squat/ Pull-up: Antonio 2-32kg, BW+16kg

Airdyne to Hell/ Ball Slam: Antonio (9:46)

*Solid strength day, presses, squat and pull-ups felt great today. Even though Steve had a cold he still show some good solid lifts, he press the 28kg with no problem but the 32 got to be too much for today but I'm positive he will be able to do them. Airdyne/Ball slam combo, bad Idea as in it sucked.

Workout: Active Recovery

DROM, ASLR, Bretzel, Arm-bars

Then:

300 cal Airdyne @ easy pace

Then:

300sec FLR

Then:

4x (1-2,2) HSPU ladder (total 20 reps)

*Started playing with the HSPU, they felt good and stable, need to build a good foundation and get more efficient in this movement.

Workout: Strength

DROM, ASLR, Bretzel

Then:

3x5 Wall Squat

3x10 Squat

3x10 PVC OHS

2x3 TGU @ 24kg

2x20 Alternating Swings @ 24kg

Then:

4x5 KB C&J @ 2-32kg

Then:

4x5 KB Front Squat @ 32kg

4x5 Weighted Pull-ups @ 16kg

Then:

3x10 RDL @ 32kg *(knee pain prevented SLDL)

3x5 Seasaw Press @ 32kg

Then:

5x20 KBS @ 32kg (30sec rest between rounds)

Then:

Cooldown

*After a relaxing week, it was back to the grind. Recovering from some unexpected knee pain, still avoiding some movement but feeling good and strong overall. Today a did a bit of everything, started with some explosive movement C&J and follow it up with some strength stuff. Feeling like the 32kg are getting to be a nice weight to play around with. I'm at about 213.5, and feeling stronger then at 227.

Workout: IWT

10 min Row @ easy pace

Then:

3x10 squat

3x5 goblet squat @ 24kg

3x10 KBS @ 24kg

Then:

Phase 1:

12x Double KB Snatches @ 24kg +

2 min Row >550m+

2 min Rest

3 Rounds

Then:

Rest 5 min (include last 2 min resting period)

Phase 2:

10x Zercher Squat w/100# sandbag+

2 min Airdyne

2 min Rest

3 Rounds

Then:

Rest 5 min (include last 2 min resting period)

Phase 3:

8x TRX Rows

8x TRX Atomic Push-up

8x V-ups

8x KB Push-Press @ 20kg

8x Single Arm-swings @ 20kg

1 min Rest

3 Rounds

Then:

Cooldown

Notes:

Phase 1: Row (605m, 604m, 586m)

Phase 2: Airdyne (52cal, 50cal, 51cal)

* Happy New Year workout. I was happy with this workout, even thought I did it at home. It was a lot better then last time, rest was a big part, I felt fresh and wasn't mentally drained. Precision Athlete is expected to open it's door on Feb 15, very exited about all that; great start for 2011.