December 20, 2009

10 min LaX ball/foam roller

10 min Joint Mobility

1: KB Swings

5 sets * 10 reps @ 70#

30s rest between sets

Superset 1: 60s rest between sets

2A: KB Clean and Press (Russian Weight Ladder)

5 sets * (1/1/1) @ (42/53/62#)

2B: Softball Grip Pull-ups

5 sets * 5 reps @ BW

Superset 2: 60s rest between sets

3A: Sandbag Rotational Lunges

3 sets * 8 reps per side @ 50#

3B: Suspended Push-ups

3 sets * 8 reps @ BW

4: KB Snatches

4 sets * 8 reps /arm @ 53#

90s rest between sets

December 15/16, 2009

Played hockey 1h45m both days....brutal!!!!

December 14, 2009

Garage KB Workout

10 min LaX ball/foam roller

10 min joint mobility

1: KB Swings Russian Weight Ladder

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

30 secs rest between sets

Superset

2A: KB Snatches

5 sets * 5 reps / arm @ 53#

2B: Ring Pull-ups (forearms still sore from the softballs!)

5 sets * 5 reps

2C: KB Cleans

5 sets * 5 reps / arm @ 62#

3: Sledgehammer Halos

2 sets * 10 resp / direction @ 10#

December 12, 2009

Ran out of time to do the garage workout so just got a small set in.

Superset 1:

Softball grip pull-ups

5 sets * 5 reps @ BW

KB Clean and Press

5 sets * 1R/1L @ 62#

December 11, 2009

3 min rowing

10 min SMR
10 min joint-mobility

Warm-up: Bench 135 * 10, squat variations, Deadlift 225*6

Alternating Set:

1A: Bench

2 sets * 3 @225#, 5 @ 205#

1B: Deadlift

2 sets * 3 @ 325#, 5 @ 295#

2. Turkish Get-ups

4 min continuous @ 40#

3. KB Snatch Tabata Interval

4 min @ 40# ~34 reps per arm

Rehab: Shoulder and Neck

Cool-down

December 9, 2009

Dynamic Effort Day

3 min rowing

10 min SMR

10 min joint mobility complex

Superset:

1A: Grappler Press

8 sets * 3 reps @ 50#DB

1B: Pistol Squats (to seated then power upwards)

8 sets * 3 reps/leg @ BW

Superset 2:

2A: Barbell Power Clean and Press

5 sets * 4 reps @ 135#

2B: Towel-grip pull-ups

5 sets * 6 reps

Rehab: Rotator Cuff and Neck rehab

December 8, 2009

10 min SMR

5 min joint mobility

Cardio circuit:

3 min rowing

4 min KB Snatch 40# Tabata Interval

8 min Stationary bike intervals (1m easy/ 6*(15/45s)/ 1m easy)

4 min KB Snatch 40# Tabata Interval

3 min rowing

Cool-down

December 7, 2009

Two days in a row!! Things are looking better!

10 min SMR

15 min joint mobility

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

Superset:

1A: Squats

8@135#, 6@185#, 5@205#, 5@225#, 5@235#, 5@245#, 3@265#

1B: Box Jumps

6 sets * 3 @ 36"

2: KB Turkish Get Ups

5 minute continuous @ 40#KB

Rotator Cuff and Neck rehab

Stationary bike intervals

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

December 6, 2009

As usual, a week in Vegas did not do much for my training regiment. Neither did the week in Brazil or the week of holiday cooking, eating and drinking too much. Anyhow enough excuses! Back in the swing of things now. Definitely not feeling as strong so decided to change around my workout tonight a little bit.

3 min rowing

10 min SMR

10 min joint-mobility complex

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

Superset (yes superset)

1A: Bench Press

8@ 135#, 6@165#, 5@185#, 4@195#, 3@215#

1B: Chin ups

8@BW, 6@10#, 5@20#, 4@30#, 3@40#

1C: Deadlifts

8@225#, 6@265#, 5@295#, 4@315#, 2@335#

1D: Side Press (with barbell)

8@40#KB, 6@40#, 5@50#, 4@50#, 3@60#

Rotator Cuff Rehab and 4-way neck extensions 15 each @ 10#

KB Snatches Tabata Interval

8 rounds * 20s/10s @40#