November 25, 2009

This has been a CRAPPY month for my gym routine! Was 11PM and decided I really need to get a workout in so went to the kettlebells in the chilly garage. Was warmed up in no time though!

10 minute joint mobility

Warm-up: 20 Alternating hand KB swings @ 42#, 5 C&P per side @ 42#, 10 bodyweight rows

1: KB Swing - Weight ladder

10 sets * (5/5/5) @ (53/62/70#), 30 seconds rest

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

2 sets * (1/2/3/4) @ 53/BW

2 sets * (1/2/3) @ 53/BW

Cool-down

November 23, 2009

3 min Rowing

10 min LaX ball/Foam Roller

10 min joint mobility

Warm-up: Bench 135 * 8, Deadlift 225*8, Pull-ups BW*5, Squat 135*8, squat/lunge/push-up variations

Alternate Set 1:

1A: Bench

2 sets * 5 @ 205, 185

1B: Deadlift

2 sets * 5 @ 325, 295

Alternate Set 2:

2A: Squats

2 Sets * 5 @ 245, 225

2B: Pull-ups

2 sets * 5 @ 35, 35

Rehab work: Rotator cuff with band, 4-way neck movement 15 reps each direction @10#

Stationary Bike Intervals

1 min warm-up, 6 sets * 15/45, 1 min cool-down

November 16, 2009

2 min rowing

8 min SMR

10 min joint mobility

Warm-up: Deadlift 225*8, squat/lunge variations, Bench 135 * 8

Alternating Sets

1A: Deadlift

8 sets * 5 reps @ 325#, 295#, 265# *6

1B: Bench

8 sets * 5 reps @ 205#, 185#, 165# *6

Rotator cuff rehab

2: 4 way neck extensions

15 reps per direction @ 10#

Cool-down

November 13, 2009

Dynamics Effort

3 min rowing

8 min SMR

12 min Joint mobility (now incorporating the rotator cuff work from previous workout in warm-up)

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

Superset 1: 30-45 seconds rest

1A: Grappler Press

8 sets * 3 reps @ 50# DBs

1B: Box jumps

8 sets * 3 reps @ 36"

Superset 2: 90 seconds rest

2A: Hang Power Cleans

5 sets * 4 reps @ 155#

2B: Churpees

5 sets * 4 reps @ BW

3: Turkish Get-ups

4m30s continuous @ 40# KB

Elastic band rotator cuff rehab

4: Stationary Bike Intervals

1m Warm-up, 8 * 15s/45s sprint intervals, 1 min cool-down

5: 4 way neck extensions

15 reps per direction @ 10#

November 10, 2009

3 min rowing

10 min SMR

10 min joint mobility

Warm-up: Bench 135# * 8, squat/lunge/deadlift variations, Deadlift 225# * 6

1A: Bench Press

2 sets * 5 reps @ 205#, 185#

1B: Deadlift

2 sets * 5 reps @ 325#, 295#

2A: Squats

Warm-up 135*8

2 sets * 5 reps @ 245#

2B: Weighted Pull-ups

Warm-up 5 reps @BW

2 sets * 5 reps @ 35#

3: Rotator Cuff Complex

"Y,T,W,L2" + Scarecrows and skiiers

4 reps of each for total of 28 reps

4: 4-way neck extensions

15 reps each direction @ 10#

5: Stationary bike Intervals

1 min warm-up, 15s / 45s * 8 reps, 1 minute cool-down

Rotator cuff band-work

November 7, 2009

Prowler Work Out

Warm-up

6 * 40 yard Pulls @ 235#

4 * 40 yard Backward Pulls @215#

6 * 20 yard sprint pushes @ 235#

Cool-down/foam roller/SMR

November 3, 2009

10 min SMR

10 min joint mobility

Warm-up: Bodyweight Squats/lunge/push-up variations

1: KB Swings - Russian Weight Ladder

10 sets * (5/5/5) @ (53/62/70#) - 30 secs rest intervals

2: KB Clean and Press/Ring Pull-ups - Russian Rep Ladder

4 sets * (1/2/3) @ 53/25# - 90 secs rest intervals

3: KB Snatches

5 sets * 10R/10L reps @ 42#

4: Tabata Interval - Battling Ropes

8 sets * 20s/20s

Cool-down

November 1, 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