July 31, 2009

I can not believe that I have not been to the gym for 10 days. It is so easy to continue when you get into that groove but when it gets broken, overcoming the inertia to get going again is tough. I was just going to go and have a short workout to get back to the gym but by the time I got through my warm-up I was ready to hit it a bit heavier.

3 minute rowing

10 minute LAX ball/foam roller

10 minute joint mobility work

Warm-up:

Bench press 135*5, squat/lunge/push-up variations, Deadlift 225*5

Alternating Set

1A: Bench Press

5 sets * 205, 185, 185, 185, 185

1B: Deadlift

5 sets * 305, 285, 285, 285, 285

Shoulder rehabilitation

Cool-down

July 20, 2009

Dynamic Effort Day

Haven't done one of these for a while. After heavy bench yesterday not sure it was the best idea. I am going to be SORE tomorrow. Extra Glutamine in my post-workout shake!

10 minutes foam roller/LAX ball

10 minutes joint mobility

Warm-up: squat/lunge/push-up variations

Superset 1:

1A: Dynamic Bench Press

8 sets * 3 reps @ 145#

1B: Box jumps to 30" box

8 sets * 5 reps

Superset 2:

2A: Hang Power Cleans

5 sets * 4 reps @ 145#

2B: Churpees (Burpee with a Chin/Pull-up)

5 sets * 4 reps @ BW

3: Turkish Get-ups

5 minutes alternating arms @ 30# KB

Rotator Cuff rehab

Cool-down

July 19, 2009

Home on travel lockdown until well after the baby is born. Am very much looking forward to getting a consistent routine established for the next month (or at least 3 weeks!)

4 min rowing

5 minute SMF/foam-roller

10 minute joint mobility

Warm-up:

Bench press 135*5, Squat and lunge variations, push-up variations, Deadlift 225*5

1A: Bench press

5 sets * 5 reps @ 200, 180, 180, 180, 180

1B: Deadlifts

5 sets * 5 reps @ 300, 270, 270, 270, 270

2: KB Snatch Tabata Interval

8*20 sec on/10 sec off @ 40# KB

Rotator Cuff Rehab

5 min cool-down

July 18, 2009

5 minute foam roller/SMR

10 minute joint mobility

Superset

1A:Rope Grip KB Swings

5 sets * 10 reps @ 53#

1B: 30 seconds Battling Ropes

KB Clean and Press/Ring Pull-up Ladder

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

1 set * (1/2/3) @ 53# & BW

5 min Cool-down

July 11, 2009

10 min foam-roller/SMR

10 min joint mobility

Warm-up: Skipping 100 jumps, squat and lunge variations, push-ups, mountain-climbers

1A: Grappler Press

5 sets * 5 reps @ 50# DBs

1B: Wide-grip pull-ups

5 sets * 6 reps @ BW

1C: One-legged squat variations

5 sets * 5-8 reps @ BW

2A: Power Cleans

3 sets * 5 reps @ 145#

2B: Towel grip Rows

3 sets * 10 reps @ BW

Cool-down

July 10, 2009

5 min rowing

10 min foam roller/SMR

10 min joint mobility

Warm-up: Bench Press 135#*5, squat variations and lunges, Deadlift 225#*5, push-ups, mountain climbers.

1A: Bench Press

5 sets * 5 reps @ 195#, 175,175,175,175

1B: Deadlift

5 sets * 5 reps @ 295#, 265, 265, 265, 265

2: KB Snatch Tabata Interval with 40#

Rotator cuff rehab

10 min cool-down and stretch

July 8, 2009

Well back in Denver after some significant Stampeding. I can't tell if the air feels thinner or if the 6 days of Stampeding has caught up with me!

5 min foam roller/SMR

10 min joint-mobility/warm-up

1: KB Swing Ladder

10 sets * (5/5/5) @ (42/53/70#), 30s rest between sets

2: KB Clean and Press/Ring Pull-up ladder

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

Rotator Cuff re-hab

June 30, 2009

Kettlebell workout today. I am impressed the gym in Sylvan has the selection of kettlebells that it does.

5 min Foam roller/SMR

10 min Joint Mobility complex

1: KB Swing ladder

10 sets * (5/5/5) @ 44/55/70#

2: KB Clean and Press/Ring Pull-up ladder

3 sets * (1/2/3) reps, 2 sets * (1/2) @ 55# and 15#

Shoulder Rehab exercise

Superset

3A: Ring Pole-vaulters

2 sets * 6 reps @ Bodyweight

3B: Floor Wipers

2 sets * 10 reps/side @ 135#

10 min cool-down and stretch