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
Monday, February 11, 2013
Friday, February 8, 2013
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
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
Monday, January 28, 2013
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#
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#
Saturday, January 26, 2013
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#
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#
Wednesday, January 16, 2013
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
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
Sunday, January 13, 2013
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#
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#
Thursday, January 10, 2013
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
3 sets of 1 pull up with controlled descent, 5 body rows and 3 dips with 45 lb vest
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