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.