September 26, 2009

Prowler Sled Day

Turf was damp so this felt a little easier. Either that or we are just in better condition!

10 minute warm-up

5 * 40 yard Forward Pulls @ 215#

5 * 40 yard Backward Pulls @ 215#

6 * 25 yard Sprint Pushes @ 215#

10 minute cool-down

September 22, 2009

3 minute rowing

10 minute joint mobility

Warm-up: Squat 8 @ 135#, squat/lunge/push-up variations

Alternating Sets:

1A: Squats

5 sets * 5 reps @ 185, 225, 245, 245, 245, 1 set * 3 reps @ 255#

1B: Weighted Pull-ups

5 sets * 5 reps @ 35#

Superset:

2A: Dynamic Bench Press

8 sets * 3 reps @ 155,155,155,155, 135,135,135,135

2B: Lateral 2 foot jumps over bench

8 sets * 8 reps (4 each side)

Cool-down

September 20, 2009

Prowler Training

5 minute warm-up

10 reps 40 yard prowler pulls @ 215#

6 reps 25 yard prowler sprints @ 215#

5 minute cool-down

September 19, 2009

10 min. Lax ball/foam roller work

10 min. joint mobility

Warm-up: Bench 135# * 8 reps, squat/lunge/push-up variations, Deadlift 225# * 5 reps

Alternating Set:

1A: Bench Press

5 sets * 5 reps @ 215#, 195, 195, 195, 195

1B: Deadlift

5 sets * 5 reps @ 325#, 305, 305, 305, 305

Rotator Cuff Rehab

Kettlebell 100 Circuit with 53# KB:

20 reps 2 handed swings

10/10 left/right cleans

5/5 L/R Press

10 Squats

10/10 L/R Snatches

10/10 L/R 1-handed swings

September 17, 2009

Garage Pull-up night

Wanted to get a 100 pull-up night under my belt. Here goes:

Ring Pull-ups

12 sets * 10,10,9,9,9,9,8,8,9,8,7,7 - 5 minutes rest between sets

103 total!

September 16, 2009

10 minute SMR/Warm-up

1: Dynamic Effort Banded Squats

3 sets of Warm-up

8 sets * 2 reps @ 135#*4, 155#*4 (not including bands)

2: Grappler Presses with Swiss Bar

8 sets * 3 reps @ 100#, 120#, 120#, 120#, 100,100,100,100

3: Weighted Pull-ups

8 sets * 3 reps @ 36lbs (2*18lb chains)

4: Belt Squats (going to be hardpressed to find a good video of this)

2 sets * 10, 15 reps @ 135#

September 13, 2009

Quick workout to get bench and deadlift in at the gym before closing time.

3 minute rowing

10 minute LaX ball/foam roller

10 minute joint mobility

Warm-up: Bench 135# * 8, squats/lunge/push-up variations, Deadlift 225# * 5

Alternating Sets:

1A: Bench Press

5 sets * 5 reps @ 215#, 190, 190, 190, 190

1B: Deadlift

5 sets * 5 reps @ 315#, 295, 295, 295, 295

Rotator Cuff rehab

September 12, 2009

Prowler Push Day

The sled felt heavier than the last two times and my 4th sprint felt like my 6th. All in all I was a mess by the end of this with my quads cramped up but 15 minutes later I was fine.

10- 40 yard pushes @ 215#

6-25 yard sprints @ 215# (had to drop to 180# on the 6th sprint today)

Cool-down

September 10, 2009

Kettlebell Conditioning Workout

Well today was a learning experience as I figured out how to put videos together with the new camera we got in order to capture the little one. Here is my first attempt at capturing a workout with it. I am probably going a little too heavy with the cleans but have nothing in between the 53# and 70# however it is on order. Originally I had planned to do 10 sets rather than 5 of the circuit but there was no frigging way that was going to happen. Video was shot on the fourth set and am pretty much done.

10 min warm-up

1: Two-handed KB Swing Ladder (30 seconds rest between sets)

10 sets * (5/5/5) @ (42/53/70#)

Superset (tried for 60 sec rest but needed to switch to 90 after 2nd set):

2A: KB Snatches

5 sets * 5 reps/arm @ 53#

2B: Ring Pull-ups

5 sets * 5 reps

2C: KB Cleans

5 sets * 5 reps/arm @ 70#

2D: Suspended Push-ups

5 sets * 5 reps (should have done more reps of these)

Rotator Cuff Rehab

Also suffered my first kettlebell related blister on the very last set of cleans. It isn't too bad though and shouldn't get in the way of any other lifting stuff.

September 8, 2009

3 minute rowing

10 min LaX ball/foam roller

10 min joint mobility complex

Warm-up: Squat/lunge/push-up variations, Squats 135 * 5, 185 * 5, 195 * 3

Superset #1 (90s rest between sets):

1A: Squats

7 sets * 3 reps @ 225#, 245#, 255#, 255#, 255#, 225#, 195#

1B: Box jumps

7 sets * 3 reps @ 36" box

2: Turkish Get-ups

4:15 min @ 40# KB

1:15 min @ 30# KB

Rotator Cuff Rehab

September 7, 2009

Garage workout

10 min warm-up: 100 jumps skipping, squats, lunges, joint mobility

1: Rope-grip Kettlebell Swings

3 sets * 20, 15, 15 (didn't want to screw up grip for pull-ups so reduced reps) @ 53#KB

Superset #1 (90s rest between sets):

2A: KB Cleans

5 sets * 3, 4, 5, 4, 4 reps @ 70#KB

2B: Softball-grip pull-ups

5 sets * 5 reps @ BW

2C: KB Shoulder Press

5 sets * 3, 4, 5, 4, 4 reps @ 53#KB

Superset #2 (90s rest between sets):

3A: KB Snatches

5 sets * 5 reps per side @ 53#KB

3B: Bearhug Sandbag Good Mornings

5 sets * 5 reps @ 70#SB

3C: KB Windmills

5 sets * 5 reps/side @ 42#KB

4: Battling Ropes Tabata Interval (8 sets * 20 work/10rest)

5 min cool-down

September 6, 2009

Prowler Sled Workout

5 min Warm-up

10 * 40 yd prowler pushes @ 215#

6 * 25 yd prowler sprints @ 215#

5 min cool-down

September 5, 2009

Deload Week

3 min rowing

10 min LaX ball/foam roller

10 min joint mobility complex

Warm-up: Bench Press 135 * 5, squat/lunge/push-up variations, Deadlift 225 *5

Alternating Set:

1A: Bench Press

5 sets * 3 reps @ 205#

1B: Deadlift

5 sets * 3 reps @ 305#

Superset:

2A: Pistols

3 sets * 3 reps/leg

2B: Dynamic Med Ball Circuit (overhead, underhand, right/left throws)

3 sets * 10 per @ 8# MB

2C: Back Extensions

3 sets * 10 reps

Rotator Cuff Rehab

3: KB Snatches Tabata Interval @ 40# KB

September 3, 2009

Was kind of a hybrid workout with a bit of dynamic work and a bit of max effort work.

3 min rowing

10 min LAX ball/foam-roller

10 min joint mobility

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

Superset (30s rest between sets):

1A: Grappler Press

8 sets * 3 reps @ 50, 50, 45 *6 DBs

1B: Bulgarian Jump Split Squat (don't know how to explain this see video)

8 sets * 3 reps/leg @ BW

Superset (120s between sets):

2A: Weighted wide-grip pull-ups

5 sets * 3 reps @ 35#

2B: Side Press (see Pavel's Power to the People)

5 sets * 3 reps @ 50#, 55#, 60#, 65#, 65#

3: Windshield Wipers

3 sets * 10, 12, 16

Superset:

4A: Med Ball push decline sit-ups

2 sets * 10 reps @ 12#

4B: Power sit-ups to Ball Slam

2 sets * 5 reps @ 8#

Rotator Cuff rehab

September 1, 2009

Needed to check the ego a bit tonight. Was trying to push the weight in squats a bit to figure out where my 5RM is and afterwards realized that form was being sacrificed as a result. There is a BIG, BIG difference between deep, full ROM squats and thighs parallel to the floor squats. I want to keep the full range of motion since I have the flexibility to do those but without a spotter, too much weight gets a bit scary.

3 min rowing

10 min LaX ball/foam roller SMR

10 min joint mobility complex

Warm-up: Squats 5 @ 135#, squat/lunge/push-up variations

Superset:

1A: Squats

6 sets * 5 @ 225#, 3 @ 245#, 3 @ 265#, 3 @ 275#, 5 @ 225#, 5 @ 225#

1B: Box Jumps

6 sets * 3 reps @ 36" box

5 minute continuous superset

2A: Towel-grip elevated bodyweight rows

10, 10, 8, 6, 5, 5

2B: Dips

10, 10, 8, 6, 5, 5

Rotator Cuff rehab

Exercycle intervals

1 min warm-up, 5* 15s sprint/45s easy, 1 min cool-down

August 31, 2009

50 softball grip pull-ups tonight while preparing dinner. The last 8 of these were killer on the forearms. Had to do the last 5 reps one at a time resting in between.