June 30, 2009

Foam roller/LaX ball

Joint Mobility warm-up

Superset

1a. Grappler Press

3 sets * 3 reps @ 50#DB, 3 sets * 4 reps @ 45#DB

1b. Box Jumps

6 sets * 3 reps @ 36" box

Superset 2:

2a. Deadlifts

5 sets * 5 reps @ 225, 275, 295, 295 295(3 reps)

2b. Handstand Push-ups

4 sets * 5 reps (partial range)

3. KB Turkish Get-ups

5 minutes @ 40#KB

Neck/Shoulder rehab

June 28,2009

Warm-up

1. KB Figure 8 to hold

2 sets * 10 reps per side

2. KB Swings

20 sets * 10 reps @ 70#, ~30s rest

June 2, 2010

Warm-up & Foam rolling

1. KB Figure 8 Lunges to Hold

2 sets * 10 reps per side @ 36#

2. KB Swing Ladder

10 sets * 5/5/5 @ 53/62/70#, 30s rest

3. KB Snatches

5 sets * 5 reps per side @ 53#, 60s rest

4. Clean and Press/Pull-up ladder

2 sets * 1/2/3 @ 53#/BW

Cool-down

May 31, 2005

Prowler work-out

10 min warm-up/foam roller

6 * 40 yard forward pushes @215#

4 * 40 yard reverse pulls @215#

6 * 25 yard sprints @ 215#

Cool-down

May 20, 2010

10 min Foam Roller/LaX Ball

10 min Joint Mobility

Bodyweight Warm-up Circuit

5 min Rowing

5 min Kettlebell TGUs @ 40#

5 min Rowing

5 min Cycling @ pace with resistance

5 min Cycling cool-down

Shoulder Rehab

May 19, 2010

10 min Foam Rolling/LaX ball

10 min Joint Mobility

Bodyweight Warm-up Circuit

Superset:

1a: Squats (Deep)

5 sets * 5 reps @ 185#

1b: Towel Grip Pull-ups

5 sets * 5 reps @ BW

Superset 2:

2a: Kettlebell Snatches

3 sets * 10/10 @ 40#

2b: Churpees

3 sets * 5 @ BW

3: Floor Wipers

2 sets * 10 @ 135#

Shoulder Rehab

Neck Work: 4 way extensions * 20 reps @ 10#

May 18, 2005 - Its about freakin' time...

Finally back in the gym after a month hiatus with injured shoulder. This has not been a good first half of the year physical fitness wise. Anyway, rather than dwell on it need to press on and start recording workouts if I every want to hit some goals. Strength is substantially down from before so need to get a program rolling. I will probably start with a couple of weeks of full body stuff just to get in the groove and then settle on something more consistent.

I probably would have been sore just from the warm-up and the shoulder didn't feel too bad pressing.

Lax Ball and Foam Rolling

Joint Mobility Routine

Bodyweigth warm-up

Superset 1:

Bench Press

5 sets * 5 reps @ 135#

Deadlift

5 sets * 5 reps @ 225#

Superset 2:

Power Clean and Press

4 sets * 4,3,3,3 @ 135#

Box Jumps

4 sets * 3 reps @ 36" box

Towel Grip, Feet elevated body rows

4 sets * 8 reps @ BW

Shoulder rehab

4-way Neck work: 20 reps per @ 10#