October 27, 2009

10 min foam roller/LaX ball

10 min joint mobility

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

1: KB Swing Ladder

10 sets * (5/5/5) reps @ (53/62/70#)

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

4 sets * (1/2/3) reps @ 53#/25#

3: KB Snatches

5 sets *10L/10R @ 42#

4: Tabata Interval

Battling Ropes - 20s/20s *8 sets

Cool-down

Oct 24, 2009

Prowler Workout

Warm-up

6 * 40 yard Pulls @ 215#

4 * 40 yard Backward Pulls @215#

6 * 25 yard sprint pushes @ 215#

Cool-down/foam roller/SMR

October 23, 2009

10 min foam roller/LaX ball

10 min joint mobility

Warm-up: Bench (135*8, 185*3), squat/lunge/push-up variations, Squat (135*5, 185*5)

Superset 1:

1A: Bench Press

5 sets * 3 reps @ 205, 205, 205, 185, 185

1B: Clapping Push-ups

5 sets * 5 reps

Superset 2:

2A: Squats

5 sets * 3 reps @ 245, 245, 245, 255, 255

2B: Box jumps

5 sets * 3 reps @ 36"

3: Bike Intervals

1 min warm-up, 15s hard/45s easy * 6 intervals, 1 min cool-down

Shoulder rehab

October 21, 2009

Went over to Scott's place tonight for Dynamic Effort and Repetition deadlifts. I can feel that I am going to be sore tomorrow already!

10 min Foam Roller/LaX ball

10 min Joint Mobility

Warm-up: squat/lunge variations, Warm-up deadlift sets

1. Banded Sumo Stance Speed Deadlifts (conventional stance in video)

8 sets * 3 reps @ 155# + Band tension (nominally 315# at extension)

2. Snatch Grip, Elevated Deadlifts with Chains

3 sets * 10 reps @ 135# + Chains (about 235# at full extension)

3A: Glute Ham Raises

2 sets * 10 reps

3B: Weighted Standing Crunches

2 sets * 10 reps @ 120#

Cool-down

October 20, 2009

Another Garage Workout

10 min Foam Roller/LaX ball

10 min Joint Mobility warm-up

Warm-up: Squat/lunge variations

1. KB Swings

5 sets * 10 reps @ 70#

30 sec rest periods

2. Circuit (3 sets)

Sandbag Thrusters * 10 @ 50#

Suspended Push-ups * 10,8,8

Suspended Body Rows * 10

Sandbag Lunges 5 per side

3A. Ring Pole Vaulters

2 sets * 5 reps

3B: KB Windmills

2 sets * 6 reps per side @ 36#

Cool-down

October 19, 2009

KB Garage Workout

10 min Foam Roller/LaX Ball

10 min Joint Mobility

Warm-up: Bodyweight Complex (squats/lunge variations)

1. Russian Weight Ladder KB Swings

10 sets * (5/5/5) @ (42#/53#/62#)

30 sec rest interval

2. Russian Rep Ladder Clean&Press/Weighted Pull-ups

3 sets * (1/2/3) @ 53#/25#

3. KB Snatches

3 sets * 10 reps per side @ 42#

4. Tabata Protocol with Alternating: Battling Ropes & 50# Sandbag Shoulders

8 sets * 20s/10s

5. Clubbell Halos (large and small)

3 sets * 5 reps each direction @ 9# Clubbell

Cool-down

October 18, 2009

Prowler Day

10 min warm-up

5 * 40 yard Prowler pulls @ 215#

5 * 40 yard Prowler Reverse pulls @ 215#

6 * 25 yard Prowler push sprints @ 215#

10 min cool-down and SMR

October 15, 2009

Its been a while since I have been on here and unfortunately it is because of travel and tweaking my back somehow. I am not even sure it was my back since I could feel where it hurt just by doing abdominal bracing so it may have been somewhere around my transverse abdominus. Anyhow it is feeling better after a rest. I am thinking about just doing a couple weeks of kettlebell workouts to boost my endurance while maintaining strength. I will see how it goes. Would probably like to get a bench/deadlift workout in there but may decrease the volume.

10 min foam rolling/LaX ball

10 min joint mobility warm-up

Warm-up: 5 sets * 10 reps KB Swings @ 53#

2 sets of Ring Superset:

Softball Grip Pull-ups * 7 reps

Ring Dips * 6 reps

Suspended Push-ups * 8 reps

Ring Body Rows (feet elevated) * 10 reps

Superset * 3 sets:

KB Clean and Press: 5 reps per side

KB Snatch: 5 reps per side

Tabata Interval:

Battling Ropes 8 sets * 20s/10s

Cool-down

October 4, 2009

Prowler Training

10 minute warm-up

5 * 40 yd Prowler pulls @ 215#

5 * 40 yd Reverse Prowler pulls @ 215#

6 * 25 yd Prowler push sprints

Cool-down

October 3, 2009

This week I have felt exhausted and spent two nights sleeping on a plane. As a result not much for workouts during the week. Still wasn't feeling 100% for todays workout but got to the gym at least.

3 minute rowing

10 minute LaX ball/foam roller

10 minute joint mobility complex

Warm-up: Bench 135 * 7, squat/lunge/push-up variation, Deadlift 225 * 5

1A: Bench Press

1 set * 4 reps @ 225#, 5 sets * 5 reps @ 205, 185,185,185,185

2A: Deadlift

1 set * 4 reps @ 335#, 4 sets * 5 reps @ 315, 295, 295, 295

Cool-down

September 28, 2009

Quick garage workout while trying to pack way too much into one day and catch a flight at night.

5 minute warm-up

1: KB Swing Russian Ladder

10 sets * 5/5/5 @ 53#/62#/71# with 30 seconds rest between sets

2: Softball grip pull-ups

3 sets * 8/7/5