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Wednesday, December 31, 2008

Last 2 days...

Tuesday was a great day...
Went down to the beach, juggled a 24kg KB for about 45 minutes. Then ran a few sprints on the sand (example: 10 yards forward, 10 yards back, 20 yards forward).

48kg Jerk: 8/8
48kg row: 5/5
x 6 sets

Hand to hand swings: 48kg x 20 x 2 sets

15 min break

Keg Clean and Press: 10 x 5
Medicine Ball Slam: 25lbs x 20 reps x 5, done as a superset after Keg Clean and press, with rest between sets (about 2 min until I felt good to go again.)

Keg Twists (I'll make a vid later, this really blasts the midsection.

7/10 today.

Monday, December 29, 2008


Wasn't feeling the pressing today so I changed it up a bit.

Push Press: 48kg x 5/5 x 3
Pistol: Double Racked 24kgs x 2/2 x 1, 1/1 x 5

*Attempted a Pistol holding the beast in the rack and came very close, did just fine with the 40kg held in the rack and with practice the beast will go down in this way.

One arm handstand against a wall static holds: 20 seconds/arm x 4 sets

Snatches with wool gloves (very tough on the grip)
48kg x 10/10 x 3

Finished by hanging on the fat pullup bar for time.

9/10 for the day, good pistols, good snatches.

Saturday, December 27, 2008

Training update:

Pistol: double racked 16kgs 5/5 x 5 sets

Double Swing: double 48's x 10 x 5
Then rolled BJJ

Stones at the beach;
Overhead presses
Lots of Throws (front and back)
Finished with some carries for distance and a sprint.

Toasted, went pretty heavy with the stones today.
8 for the day

Tuesday, December 23, 2008

Maybe I've got it right....

A review left recently by a client of mine.

I'm three times Max's age, and my motto has always been, "I've never been an athlete, but I can always be an athletic supporter." As I've said to Max, "My body is the pedestal that supports my brain," and my typical daily workout is finger exercises on a computer keyboard and keeping a chair warm. But despite my efforts to destroy Max's psyche, he keeps pushing me to do more. Around March or April, 2008, he asked, "What are your goals?" My cynical response was, "To get to the end of the next hour." When I balked about setting goals, he set them for me. So, when I was still struggling to dead-lift half my body weight, Max said, "You're going to dead-lift your body weight by the end of the summer." I thought to myself, "I want what you've been smoking." But by mid-summer, I was actually dead-lifting about 15 lb. more than my body weight. In mid-December, he had me alternate continuously for 15 minutes between pushups and dead-lifting about 2/3 of my body weight, and I did 90 dead-lifts and about 60 pushups. When my aging and aching joints won't respond to the moves he wants me to make, he finds alternate approaches, and the next thing I know, I'm able to do them. He is amazing, and he makes me amaze myself.
Jay - Encinitas, CA

Monday, December 22, 2008

Snatch more

Reaaallly slow to get started today. It's raining a lot, and I'm freezing, and I've overindulged on the sweets. Excuses, excuses.

One arm Snatch:
48kg x 10/10 x 3 sets (wore cloth gloves so my hands wouldn't get shredded. This made the grip more challenging but I'll take overworked grip over holes in my hands any day.

Double Swing
48kg x 10 x 1

Double 48kgs: 2 reps, grip gave out but it was a fun first try at this

One arm 40kg: 10 reps per side, finished with a double 48kg farmers walk.

Note: When I switched to the one 40kg after playing with double 48's, my first clean turned into a snatch.

PR on 48kg snatches so I'll give it an 8/10.

Friday, December 19, 2008

Double beast swings first try

Brought the 2 48kg's together for the first time today with good results.

Pistol: Double racked 24kg x 2/2 x 2, x 1/1 x 2
Military Press: 40kg x 4/4 x 3
Double MP: 40kg x 4 *PR --I had no intention of doing this today!

Double Swing: 48kg x 8 x 4 sets
Double Push Press: 48kg x 1 x 3

BJJ for an hour.

10/10 for the day: I think I may have some new goals to pursue shortly...

Double beast video:

Wednesday, December 17, 2008

Last 2 days training

Pistol Practice: 10/10 x about 10 sets (sort of gtg style)
Hindu Pushups: 15 x about 10 sets

Bent Press: 146 on top + 88 on bottom x 2/2 x 3

Snatch: 48kg x 10/10 x 3 (health snatch style)
High Pull: 48kg x 10/10 x 2
Swing: 48kg x 10/10 x 1

Jump rope to finish and light stretch. A Big Push, and a Big Pull.

Monday, December 15, 2008

PR's and thoughts.

It's raining like crazy so to get things started, I wasn't feeling 100%. Low energy, blah blah blah.

Got started and things improved:
Bent Press
48kg x 1/1
48kg x 3/3
126lbs x 3/3
146lbs x 3/3 *new PR
146lbs x 3/3 serious GRIND to get these last few reps.

Fat Bar Pullup: 40lbs x 5 x 5
One arm Jerk: 48kg x 8/8 x 5

Double Swing/high pull (Did as many high pulls as possible and finished to 10 with swings, only went to swings on the last few sets)
2x40kg kbs x 10 reps x 3 sets

Took a 3:00 rest

Double Snatch: 2x 40kg kbs x 2 reps. *New PR

Never snatched the 40's at the same time before, the high pulls were, well, high. So I went for it. Glad I did.
The more I focus on one thing, the more I improve..How strange...

9/10 for the day. Solid.

Sunday, December 14, 2008

Pistols, Pistols, and more Pistols

A lot of pistols today. Seriously.
16kg pistol: 10/10 x 5 sets
Followed immediately by
one legged deck squats: 10/10 x 5 sets (done as a superset, no rest between, 4:00 between rounds)

Bodyweight pistols: 5/5 x about 10 sets (focused on being explosive, slight jump at top)

Handstand practice (presses, holds, etc)

Give today a 10, because my knee didn't bother me at all.

On a side note, the only thing I've really changed about my knee is positive thinking. Seriously. The brain rules it all; if your left knee hurts, just tell it to be like your right knee. It's strange but that's the only change I've made. Give it a try.

Saturday, December 13, 2008


Went to the beach today and lifted stones. Very low volume, very heavy. Found a good grip pinch grip rock and played with that for a while as well. I'll give it an 8/10.

Friday, December 12, 2008

Work your weakness

Training reflected weakness today.

Pullup Isometric hold at top position: 20 seconds x 3 sets at bodyweight, 20 seconds x 2 sets @ 30lbs.

One arm Snatch: 40kg x 10/10 x 2 sets, 48kg x 3/3 x 3 sets

One arm high pull: 48kg x 10/10 x 1 set, 40kg x 10/10 x 1 set

Rolled BJJ for an hour and a half, worked mainly on slipping punches to takedowns.

Finished the class with 20kg snatches: 10/10, 10/10, 10/10 without putting the bell down. Not a bad day, conditioning is still suffering from being sick.

Wednesday, December 10, 2008

Bent pressing my way to a stronger Military Press

Bent Pressing has been great lately. My shoulders didn't feel like bent pressing today. So I went with military presses.

Military Press: 40kg x 3 x 4, 40kg x 4 x 1
Double Swing: 40kg x 10 x 4, Clean x 10 x 1
(I felt like I had to up the ante on the last set, so I hit 4 MP's per arm and did 10 double cleans, felt strong.)

Explosive Heavy Bag Overhead Throw x 4
Sandbag clean x 3
Sandbag Carry x 50 feet
Repeated for 6:00
Followed Immediately by a farmers walk to the pain.
Evil wheel x 2 sets

Felt great today, I will be repeating this workout.

Monday, December 8, 2008

A quick MP day

Wasn't feeling the bent press today, so I went with MP's instead.

Military Press: 40kg x 3/3 x 5 (I was pretty happy with this considering I haven't done a MP in about a month.

BU Pistol practice: 20kg x 2/2 x 5

Double Dead Snatch: 28kg x 6 x 5
Double BU MP: 28kg x 2 x 2, 3 sets of 1 rep.

Fat Bar Pullup: bodyweight x 20, 15, 15

24kg Snatch: Nice easy pace 20L/R, 15L/R, 10L/R, 5L/R, 15 swings L/R
No putting the bell down.

Saturday, December 6, 2008

Pushing through the cold

Not 100% so a recovery workout.
Foam rolled for about 15 minutes

Armbar+Getup 28kg x 1/1 x 3

Snatch + Half getup+ Kneeling Press + 10 one arm swings: 1 per side, 5 sets


Friday, December 5, 2008

Under the weather

Caught the bug going around--coughing, congested, feeling better but sapped of energy.

Bent Press:
48kg x 5/5 x 3

Double Snatch 28kg x 10 x 3

Thick Bar Pullup 10 x 3

Rolled BJJ but my heart wasn't in it. I certainly had to use more skill and less strength which was a nice change up though.

Wednesday, December 3, 2008

Training today

Bent Press:
88 x 3/3
106 x 3/3
146 x 1/1
156 x 1/1
146 x 3/3 PR*

16kg in rack + wearing 40lbs of chains 5/5 x 1, 3/3 x 3
Fat Bar Pullup
40lbs of chains + 20lbs 7,6,6,5

Superset of the 3...
Sandbag Squat Clean x 5 reps
Sandbag Carry x 50ft
40kg One arm Jerk x 5/5
rested about 20-30 seconds after each superset
Repeated for 8 mins

Finished with jump rope for about 2-3 min.

Felt pretty good so I did a few light snatch sets with the 20kg later.
10/10, 10/10, 10/10, 10/10, 10/10 without putting the bell down (felt good on my shoulders)

Monday, December 1, 2008

More doubles, more power

Took a long time to get going today, spent a good 30 minutes warming up, z-health, joint mobility, etc.

One arm Press: 40kg x 3/3 x 3
Double high pull: 40kg x 10 x 5

Double Snatch: 24kg x 15 x 3

8 minutes of:
10 Fat Bar Pullup
10 Burpee
20 rope jumps (when needed to recover, only utilized during the last few minutes

Finished that with 1 minute all out jump rope.

As they say, it's all in the hips...