June 29, 2009

Up in Sylvan Lake this week. The gym facility here is pretty impressive for a little town and am going to be able to do my kettlebells and ring work tomorrow. The only major thing they are missing is a rowing machine!

3 min elliptical trainer

5 minute SMR/foam roller

10 min joint mobility

Warm-up:

Bench Press 5 reps @ 135#

10 each: Sumo Squats, Lunges, Feet together squats, Side Lunges, Hindu push-ups, Mountain Climbers

Deadlift 5 reps @ 225#

Alternating Set:

1A: Bench Press

5 sets * 5 @ 215 (restricted range of motion), 5/5/4/4 @ 185#

1B: Deadlifts

5 sets * 5 reps @ 295, 5/5/5/5 @ 275#

2: Turkish Get-ups

5 minutes alternating arm @ 35# KB

Rotator cuff rehab and SMR

10 min cool-down and stretch

June 26, 2009

Long day and long week of travelling. Hit a garage workout before heading into town for a bit of a celebration. This actually had me sweating and breathing pretty heavy.

10 min Joint mobility

Kettlebell Swing ladder (30s rest between sets)

10 sets * (5/5/5) @ (42/53/70#)

KB Clean & Press/Ring Pull-up ladder (90s rest between sets)

5 sets * (1/2/3) @ 53#/15#

June 20, 2009

Quick, light workout today. Hamstrings are still pretty sore from the deadlifts on Thursday. Took yesterday off to bask in the sun and drink margaritas.

Foam-roller/LaX ball SMR

200 jumps skipping

10 min. Joint mobility

50 rope grip KB Swings @ 42#KB

Kettlebell Clean and Press/Pull-up Ladder

5 sets * (1/2/3) @ 42# & Bodyweight

1 set * (1/2) @ 53# & 25#

Shoulder and Transverse Abdominus rehab

June 18, 2009

5 minute rowing

10 minute foam roller/SMR

10 minute joint mobility

5 minute warm-up

Alternating Set:

1A: Bench Press

5 @ 135#, 5 @ 155#, 5 @ 175#, 5 @ 195#, 3 @ 215#

1B: Deadlifts

5 @ 225#, 5 @ 245#, 5 @ 265#, 5 @ 285#, 3 @ 315#

2: Tabata Interval (20s, 10s * 8): KB Snatches @ 40#KB

Shoulder Rehab work

5 min. Cool-down/Stretch

June 17, 2009

Yet another garage workout. Need to actually get my ass into the gym one of these days!

10 min Foam roller and SMR

10 min Joint Mobility

Warm-up: 50 alternating one-arm KB swings @ 42#

KB Clean and Press/Weighted Pull-up Ladder

4 sets *(1/2/3) @ 53# KB & 15# extra pull-up weight

Sandbag Shoulders/Sledgehammer halos

2 sets * 10 reps @ 70# SB & 10# Sledge

5 minute Cool-down/stretch

June 13, 2009

Another quick garage workout today. Had a early evening nap and didn't get up until 19:30 so started this at 8PM. A little later than desirable.

Warm-up: Tabata interval-Jump Rope (20s/10s-8rounds)

10 minute joint mobility

Rope Grip KB Swings

5 sets * 10 reps @ 53#

KB Clean and Press/Ring Pull-up Ladder

3 sets * (1/2/3/4) @ 42# & Bodweight

50 Snatches for time @ 42# KB: 2m23s

Shoulder rehab work

June 12, 2009

Very long week stuck in a training course. Was mentally drained after the conclusion every day so not a lot of gym work. I need to find a happy medium when I am exhausted of just getting some exercise and not having to perform at peak intensity. Today I just wanted to get a workout in so did a kettlebell workout in the garage. Did a KB ladder as described in Pavel's Enter the Kettlebell.

Warm-up: Light KB Swings, joint mobility

KB Clean and Press/Ring Pull-up ladder

5 sets * (1/2/3) reps with 42# KB and Bodyweight for Pull-ups

Rope Grip KB Swings

3 sets * 10 reps @ 53#

Sledgehammer Halos

2 sets * 10 reps @ 10# sledge

June 7, 2009

Got my gymnastic rings installed in the garage today (along with a garage fan) but went to the gym for workout.

5 minute rowing

5 minute foam-roller

10 minute joint mobility

Warm-up set Deadlifts 10 reps @ 135#

5 minute full-body dynamic warm-up

1. Deadlifts

4 sets * 5 reps @ 275#

180s rest in between sets

Continuous Supersets

5 minutes alternating

2A: Bench Press

10, 8, 7, 5, 5 @ 135#

2B: Towel Grip/Elevated feet/Body Rows

10, 9, 7, 6, 5 @ BW

2 minute rest

3A: Palms facing Pull-downs

10 @ 140#, 9, 7, 6, 5,5, 3 @ 120#

3B: Tricep Push-downs

10 @ 90#, 8, 7, 6, 5, 5, 4 @ 80#

Core Superset:

4A:Med Ball Power Sit-ups to Ball-slam

3 sets * 10 reps @ 14# MB

4B: Med Ball Slams

3 sets * 10 reps @ 8# MB

Rotator cuff rehab

5 minute stretching

June 6, 2009

Gorgeous day here in Colorado and was having troubles getting motivated to go to the gym so I opted for a backyard workout. This gave me a chance to try out my new sandbag from www.sandbagfitnesssystems.com The 70# sandbag felt like double that weight. It is unreal how much heavier the weight seemed to be in that form factor.

10 minute joint mobility

5 minute dynamic warm-up

4 min Tabata interval: KB snatches with 42# KB

Continuous Circuit:

Sandbag Zercher Squats * 10 @ 70#

30 s battling ropes

Rope Grip Pull-ups * 8

30 s battling ropes

Sandbag Cleans to Shoulder * 10 @ 70#

30 s battling ropes

Jungle Gym bodyweight rows * 8

30 s battling ropes

Sandbag Bearhug good mornings * 10 @70#

30 s battling ropes

Sandbag lunges * 5 per leg @ 70#

30 s battling ropes

Sandbag backpack push-ups (it is tricky to get the sandbag to balance on your back when alone. There must be a trick to doing this)

30 s battling ropes

Kettlebell halos * 10 @ 42#, Sandbag Around the World * 3 @ 50#

30 s battling ropes

4 min Tabata interval: KB Swings @ 53#

Shoulder rehab exercises and Lacrosse ball SMR (Self Myofascial Release)

5 minute Stretching

June 4, 2009

Late night workout from 945 to 1100PM tonight. I felt good but think that is getting a little bit too late for even me.

5 minute rowing
5 minute foam roller
10 minute joint mobility

Warm-up set of Sumo stance Deadlifts 8 reps @ 135#

5 minute warm-up complex

1. Deadlifts
4 sets * 6 reps @ 265#
180s rest between sets

5 minute continuous supersets
2A: Chin-ups
10,8,5,4 @ bodyweight, 6,4 @ 40# assisted
2B: Dips
10,8,6,4 @ BW, 6,4 @ 40# assisted

3A: One-legged Bosu Squats
12, 10, 8, 8, 6 (per leg)
3B: Dumbbell Press
10, 9, 8, 6, 5 @ 30#

4: Swiss ball pikes
2 sets * 10 reps

5 minute rotator cuff rehabilitation
5 minute stretching

June 2, 2009

I actually got a workout in on the road! I didn't want to do one of my major workouts without the proper equipment so I just wanted to get moving and get some circuit/interval stuff going. Not being able to time nutrients and have shakes etc. definitely affects my energy levels.

3 minutes elliptical
8 minute joint mobility
5 minute dynamic warm-up

Superset x 2
Grappler Press 8, 6 reps @ 45# DB
Power Cleans 8, 6 reps @ 115#
Pull-ups 8, 6 reps @ bodyweight
Push press 8, 6 reps @ 115#

Exercycle
1 minute warm-up
4 x 30 s sprint/90s recover
1 minute cool-down

Rotator cuff rehabilitation exercise