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Sunday, November 30, 2008

Last few days training


2x 40kg Double Swing 8 sets of 10
2x 40kg Double Jerk (done immediately after swings) 8 sets of 5

Sandbag Carry Alternated with :30 of jump rope

Get-Ups: 24kg x 5/5 x 2

50lb weight vest
10 rounds
5 pullups (last 5 rounds were kipping)
10 Jump Squat
10 pushups
5 Burpees

Not fun, but I felt like changing it up.

Wednesday, November 26, 2008

Bent Press

Hit a few bent presses today, chains and all...

48kg x 2/2 x 1
48kg +10lbs x 1/1
48kg +30lbs x 1/1
48kg +40lbs x 1/1
48kg +50lbs x 1/1
48kg x 5/5

Then short conditioning:
3 rds
10 pullup
10 swing
10 burpee

New article on Straight to the bar

Real Stone Lifting


Tuesday, November 25, 2008

Too simple? I think not.

Training today was very basic, and if you have ever been to this site before you know that the most simple program is the most effective. I get bored, I admit it, but we need days where we just FOCUS.

Played with TGU's, rolling around, and armbars for 5 minutes with a 20kg. The rolls were very new and different and I can't wait to experiment with them more.

10 rounds on the 2:00
5 x C+P double 32kgs
10 x 32kg double swings

Turned a few double swings into double snatches when I felt strong (last few rounds, last few reps with adrenaline)

Finished with a farmers walk (grip was a main factor)

Monday, November 24, 2008

Long weekend, recovery day

32kg Get-ups +windmill
1/1 x 8 sets

16kg L-Pullup 7x5 sets
16kg BU pistol: 5/5x5 sets

Snatches w/ 32kg
10/10, 5/5, 5/5, 5/5, 5/5
No rest between sets above, then:
5/5 snatches
10/10 swings
10/10 swings
5/5 swings
5/5 swings

Tore 2 phonebooks later and bent a few nails (I still suck at nail bending relative to everything else but I'm determined to get better.)

Friday, November 21, 2008

Fun today

Prep, ASLR, Z, Scap Retraction (I do these pretty much every day just so you all know, but forget to write it down.--they help)

A light day to balance it out...
Superset for 12:00
32kg Press 5L/5R
L-Pullup x 5

8:00 of the circuit
Sandbag Clean x 2
Sandbag Carry x 80ft
Sandbag Zercher Squat x 5
Sandbag Carry x 80ft
Jump rope for active recovery

Then rolled BJJ for an hour and a half.

Now THAT'S a smoker!

Wednesday, November 19, 2008

Training doesn't have to be monotonous

I needed something different today. I'm all for sticking to basics and perseverance, and goals, but sometimes you just gotta do what you gotta do. So...

Hang Power Clean: 185x8, 205x6, 205x6, 215x5

L-Pullup: 16kg x 4 x 4 sets
TGU+armbar: 32kg x 1/1 x 4

Back to some nail bending, I am completely behind on this area of strength. Not happy about that.

Monday, November 17, 2008

After a long weekend...

I went to vegas over the weekend so needless to say I wasn't feeling 100% today so training looked like this:

BU Pistol practice
12kg x 3/3 x about 5 sets

Get-ups alternated with one arm swings
Get up: 2/2 @ 24kg
Swing: 24kg x 20/20

Neck bridges. Taking a few days off from heavy training.

Wednesday, November 12, 2008

Get up!

Get up variations today, felt awesome. Some of the highlights.
Get up +1/2 kneeling press+Pistol in rack at top position + one leg press 5 per side with 24kg.
Armbar start
Armbar finish
Windmill at top
Bottoms Up
OH Squat negative

On a side note, I played around with the armbars and rotated my shoulder (while keeping it packed, and it felt pretty good--more on this after I get some other opinions but for me it felt solid.)

Later VO2 Max w/ 20kg
8 reps per set :15/:15
I started with nines and my hands started to rip so I dropped down to 8's at 5:00 mark.
Finished at 30:00. Pretty painful, mostly the hands.

A sad sight

A friend of mine from school wanted me to show him some of the things that I do in my workouts at the SDSU gym. The equipment was mostly useless but for the barbells, dumbells, pullup bar, and squat rack. Wayyyy too many leg extensions and preacher curl machines. Anyway, my workout was not very structured, mostly straight sets, instructive.

Hang Power Snatch 135x5x3
Power Clean+5 Jerks 185x5x2, 205x5x3
Zercher Squat 225x8x3
One arm BB snatch +windmill 95lbs x 3 reps x 3 sets
One arm BB bent press 95lbs x 3 reps x 3 sets
Pistol practice and bar muscle ups.

It was funny to hear all the gym noise stop whenever I was doing a set of explosive movements. Watching those kids squat made my cry, and curl made me sigh.

Monday, November 10, 2008

Bottoms Up!

40kg Bottoms Up Press: Owned
32kg BU Get-Up: Done

Feeling very strong today.
Weighed in at 182lbs today, this is a good weight for me, a little more beef back in my legs after my hamstring injury and I'll be good to go!
Bottoms up!

Other training today...
TGU with armbar start and half kneeling press w/ 32kg
Chinup +90lbs x 3/3

Neck bridges +40lbs, supersetted with
Evil wheel and towel swings

Sunday, November 9, 2008

The Patch

Went to the patch today, think jumping and agility and corrective exercise all wrapped up into one.
Finished with some 20kg kb juggling and get-ups. Just what the doctor ordered.

Saturday, November 8, 2008

Maximal Tension and variety

Some new stuff today...

Also did some get-ups.
Finished with some "cardio" as per usual

DBL 32kg Complex
10 renegade rows
10 double swings
10 jerks
10 burpees
repeat 2 times with about 2 minutes rest between rounds. Simple enough right?

Friday, November 7, 2008

Could it be more simple?

Superset (about 30 sets)
Bottoms up press 32kg x 1/1
Pistol w/ 24kg held in rack* x 2/2

* This varied from set to set. Some sets I used a 20kg, others I used a 12+16 held in one hand or 16+16kg held in one hand, other times I used a single 20kg bottoms up. Changed hands, finished with a one arm press after some pistols. Felt great.

Probably will do some thick towel swings later.

Wednesday, November 5, 2008

Started weak, finished strong

Wasn't feeling 100%, I'm on antibiotics so I guess that makes sense.
Started off with an O-lifting complex:

Power Clean+Jerk+ 5 Front Squat
2 reps @ 60kg
2 reps @ 80kg
1 rep @ 100kg
1 rep @ 100kg
1 rep @ 100kg

Snatch Grip DL + Power Shrug
100kg x 5 x 3 sets

One arm Chin Negatives x 5 singles per side supersetted with
Turkish Getup
48kg x 1
48kg+10lbs x 1
48kg+20lbs x 1
48kg+30lbs x 1
48kg+40lbs x 1
All the added poundage was with chains, and to be honest I thought my wrist was going to snap.

Finished with a few one arm swings just focusing on good hip snap and posture.

Will probably do some grip/neck work later.

Tuesday, November 4, 2008


Felt like a bum today- Also didn't eat well this weekend so here goes.

Double 32kg KB's
10 manmakers
15 Burpees
3 times with about 30 seconds rest each round

To the point, brutal.

Monday, November 3, 2008


Wasn't feeling the intensity today so I had a GTG style training session.

Throughout the day...
Pistol with 24kg held in rack 2/2 x at least 20 sets
Bent Press: 32kg x 2/2 x at least 20 sets
Did a few swings as well.

No knee pain on the pistols whatsoever which is great, I have been complimenting my training with some Z-health and corrective exercise and it has shown to be successful.

Very easy day overall, I should do this more often but I'll try to hit some VO2 Max or some variation of it. Maybe :15 work/ :10 rest snatches.