Feb 10, 2013

Warmup
Kb swings
20@36, 20@42, 20@53, 20@62, 4x10@70, 20@62, 20@53, 20@42, 20@36
Rest periods as needed

Kb snatches
5/5@42, 5/5@53, 2x3/3@62, 3x1/1@70, 3/3@62, 5/5@53, 5/5@42

Feb 7, 2013

Warmup
CNS activation: dbl kb swings, box jumps, muscle up

1. Deadlifts
5@155,3@205, 3x5@245

2a. Kb snatches 3x8@40
2b. Weighted pullups 3x3@25
2c. Dbl kb press 3x6@40

3a. Dragon flags 2x3
3b. Dbl Kb snatches 3x1@50

Jan 27, 2013

Garage Workout

KB Figure 8 to Hold:
3 sets * 10/10 @ 36#

2 Handed Swings
20 sets * 10 reps @ 36/36/42/42/53/53/62/62/70/70/70/70/62/62/53/53/42/42/36/36
15-45s rest between sets

KB Snatches
2 sets * 3/3 reps @ 42/53
8 sets * 1/1 reps @ 62/62/62/70/70/70/62/62
2 sets * 3/3@ 53/42

Neck Harness Extensions
2 sets * 15 @ 25# 

January 25, 2013

Back at it after a week of being laid up sick...

SMR/Joint Mobility/Dynamic warm-up

CNS Activation: Muscle-ups, Dbl KB Swings, Box jumps

1. Deadlift (dbl overhand grip, no belt)
5@135, 5@185, 3@225, 3 sets * 3@275#

2A. Deep Squats 3 sets x  10, 8, 8 @ 135#
2B. False Grip Ring Pull-ups 4 sets x 5
2C. Suspended TRX Push-ups (feet elevated) 4 sets x 5

3A. Band loaded sit-ups 2 x 10 with mini-band
3B. KB Windmills 2 x 8 @40#

Jan 16, 2013

Was supposed to train last night but felt terrible and cold so went to bed at 830PM instead...

Warm-up/Joint Mobility

CNS Activation: 2 sets 10 Dbl KB Swings @ 40/40#, 3 42" box-jumps

1. Deadlifts
5x135, 5x185, 3x205, 3x245, 3x 265, 7 sets 1x295

2a. False Grip Pull-ups
3 sets x 5
2b. Lockout KB Presses
3 sets x 5 @ 40/40#

3a. Med Ball power sit-ups
2 sets x 8 @ 20#
3b. Dragon Flags (mainly negatives)
2 sets x 5 reps

Jan 12, 2013

SMR/joint mobility/dynamic warm-up

CNS activation: box jumps, dbl kb swings

1. Squats
5@115, 5@135, 3@155, 3@185, 3@205, 3 sets 3@225, 5@135

2a. Bench press
10@115, 3 sets 10,10,8@135
2b. Hybrid pull up body row
3 sets 10@ BW

3. Kb windmills
2 sets 5/5@50#

Jan 9, 2013

Treadmill walking, 45# weight vest, 15% incline @ 2 mph for 25 min
3 sets of 1 pull up with controlled descent, 5 body rows and 3 dips with 45 lb vest

Jan 7, 2013

Loooong warm up starting with smr session of about 20 minutes then joint mobility and warm up

CNS activation: 3x5 dbl kb snatches @ 40#, 42" box jumps 2 x 3
GTG muscle ups 3 singles

DE: box squats 5x2@155#, 5x2@135#, 30 sec rest intervals

Core: 3 x 5 front lever tuck and hold

Jan 6, 2013

Dynamic warm-up/SMR. 20min

CNS activation: 2x3 box jumps/2x8 double kb swings @ 40#

1. Barbell clean and press
1x3@95, 6x3@115

2a. Barbell Rows
4x6@155
2b. One legged opposite arm stiff leg db deadlift (has to be another name for this)
4x3per side @ 50#db

3a. Towel grip body rows
3x8@ bw
3b. Hamging leg raises feet to hands
1x5(grip weak)
3c. Kb windmills (overhead hold gave out)
1x5 per side @50#
3d. Dragon flags
1x3 focus on negative

4. Neck work
25#

Jan 3, 2013

Back to putting workouts in the blog...

TOD: 1530

Dynamic Warm-up/SMR/Joint Mobility 25 minutes

CNS Activation:
1A. 42" Box Jumps 2x3
1B. Dbl KB Swings/Snatches 2x5/3 @ 40#

Deadlift
2. 5x155,3x175,3x205,3x225,1x255,1x275,1x285,1x295,1x295,1x295 (Overhand grip starting to slide on last 2 sets)

3. GTG Muscle-ups 2x1

4A. Weighted Chin Ups: 3x3 @ 25#
4B. Dbl KB Lockout Press 3x5 @ 40#

5. Turkish Get-up: 2sets x 1 per side @ 50#
6. One-hand KB swings: 2x10per side @50#