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Wednesday, April 29, 2009


I was feeling a bit sore so I took it easy in the gym.
Clean and Press: 40kg x 2 x 12
Wide Grip Pullup: 12kg x 5 x 12
Rest 1 hour for client
UST: 32kg x 10:00 for max reps
Started out by knocking out 10/10/10/10/10 without setting it down as fast as possible--this gave me a good head start.
Then at minute five I begged for death--I was over 120 reps though so I figured it was smooth sailing to 200 total.
I was wrong.
Grip gave out.
Back gave out.
I almost gave up.
Seriously I don't know why I do this. Oh right, Jared Savik. I'm going to be sore for days I already know it. Thanks a lot.
Ended up with 184--I was down to doing 3 on the left side and really gave it hell on the right side to a solid finish the bell stayed in the palm of my hand the fingers hurt so bad.
In other news, I ripped 4 callouses clear off my hand.
184, Jared. 184.

Update: It's a little after 6pm and my hands and body just plain hurt--off to Muay thai. Thanks again, Jared.

Tuesday, April 28, 2009

Joint mobility warm up
Snatch 24kg x 25/25
More joint mobility

75m sprint up hill w/ 20lb vest
15:00 on the minute
Each trip took about 12 seconds, the walk back down took about 40 which left about 8 seconds of rest.
My lungs and legs were on fire by the end.

Monday, April 27, 2009

Saturday: Torture.
SSST: 248 reps with the 24kg in 10:00. Truthfully I don't see how I could have moved the bell any faster without compromising form and complete lockouts.
Sunday: Nada, Rest and Relaxation.

Hang Power Clean+Push Press:
155 x 5
175 x 5
185 x 5
195 x 5
215 x 1 x 2

EDT 15:00
Bulgarian Split Squat: 175 x 3/3
2" Rope Pullup: 35lbs x 5
completed 6 rounds + another set of pullups

Double 24kg jerk:
:45/:45rest, 10:00 (hit at least 15-20 reps per set)
Swing @ 24kg 50/50 x 1

BJJ Tonight.

Friday, April 24, 2009

Playing with the Big boys

Today was a slow start with a huge finish:

Lots of Z +Joint mobility warm up

Rope pullup: BW x 10 x 5
6:00 @ 15 rpm one hand switch
5:00 @ 15 rpm one hand switch

Sandbag Clean, carry 40ft, drop, repeat
6:00 nonstop
pick it up, carry it, drop it, pick it up and walk again. This took a lot of mental toughness--sandbag weighs somewhere in the ballpark of 150lbs.

Muay Thai tonight: Sparred with some big dudes today (230, 250lbs) including a guy who is one of Tim Sylvia's (former ufc heavyweight champion, yes that guy) training partners. I'm still alive, landed some solid shots and knockdowns. In other news, I'm down to 179.8lbs.
First fight is May 16th in san diego--should be nice to fight someone who only weighs 175.

Thursday, April 23, 2009

32kg Jerk
3:00 @ 6rpm
3:00 @ 6rpm
3:00 @ 6rpm
1:00 @ 21 rpm

Sled Push to the death 10:00

Wednesday, April 22, 2009

Double 40's all day

Meant to DL today but it just didn't feel good so I played--still hit the posterior chain hard though!

Double 40kg flips:

Best was 6 flips, worst was zero. Somewhere around 6 sets
Double high pulls: 40kg x 10 x 3 (focusing on height)

Gorilla Cleans: 40kg x 10 x 3

48kg flips:
5 sets, best was around 12 reps, worst was zero (hey, sometimes you just miss)

Thick BB Complex @ 155lbs.
7 Row
7 Push Press
10 Jump Squat
1:00 rest between rounds x 3 rounds.

Muay Thai tonight

Tuesday, April 21, 2009

All Double 32kg's today

Juggling for about 10 min with rest breaks mixed in some double snatches

Gorilla cleans x 10/side x 3 sets w/ shadow boxing active recovery (these were tough, but fun)

LCCJ: 2:00/1:00 rest x 3 rounds felt pretty good here, the rack position continues to be the hardest part grip held up surprisingly well.

One arm Jerk: 32kg x 2:00/side x 1 set (sprint style)
50m sprint x 5
Farmers walk to the death (back to the car which was well over 150 yds)

Monday, April 20, 2009

Good weekend--moved around a bit, no real training but I did some hub lifting and did some bike sprints on saturday.

Today's Training:
Hang Power Clean
205 x 2 x 2

Hang Power Clean+Push Press
205 x 1 x 18

Hub lifting: 44lbs x 1/1 new PR (I've been doing a ton of hub lifts lately-used a 25lb plate with chains--great for adding weight.)

SLDL to targets + lunge complex
Hip Flexor Stretch

One arm LCCJ
48kg x 2/2 x 5 without setting the bell down
GTG pullups all day

5 rounds
2:00 w/1:00rest
:30 sandbag shoulder+carry 20 yards, repeat
:30 2"x50' battling ropes
I really kicked it into high gear and my heart rate was around 205bpm.

Friday, April 17, 2009

50m sprint x 5
KB juggling, single and double 32's

Snatch 28kg x 1:00/side x 3

Double Jerk 28kg x 2:00 x 3

One arm LCCJ: 32kg x 20:00--switched after every 5 for the most part--towards the end I was switching every rep or 2.
50m sprint x 1
Later that day I tore a deck of cards: They were smaller than standard size and it took me well over 5 minutes--bummer, but I did it.

Pistol: 10/10 x 2
Pullup: 15 x 3
BJJ for an hour
BB Complex on 2" bar:
150x5 each of
Power Clean
Push Press
3 sets

Muay Thai scheduled for tonight

Wednesday, April 15, 2009

I'm going to be doing more conditioning work for the next few weeks; I have a pankration fight on may 16th and I have to get down to 175 (pretty light for me!) So for now, my training will reflect that...

Double Jerk:
48kg x 2 x 3
Double Jerk
40kg x 10 x 2

Pullup: Bodyweight x 15 x 6 (spread throughout workout/day)

SLDL: 24kg x 5/5 x 5
Hub Lift: 35lbs x 2/2 x 4
Plate pinch: 2 x 35lbs x 1/1 x 4

7 rounds:
48kg swing x :30
Plank x :30
rest x :30

Muay Thai Tonight

Tuesday, April 14, 2009

Monday Training:
Hang Power Clean:
205 x 3/3 x 3

GTG pullups all day: Somewhere in the ballpark of 20-30 sets of 5-8

Jiu Jitsu for 2 hours in the pm.

Hill Sprints with 84lb vest--10 x approx 50m
84lb vest walk with 10 jump squats on the minute for max height.

Saturday, April 11, 2009

Ultimate Clean and Jerk 10:00 @ 40kg

This was pretty tough. The unfortunate part is that I had some left in the tank at the end. Finished with 81 reps. I've practiced a bunch of one arm jerks but almost no long cycle for any duration--definitely should have been better prepared. I think with some work I can hit 90+ reps.

Friday, April 10, 2009

I'm teaching myself to juggle. For the record, this journey began on Monday, April 6th. The initial reason was because a smart person told me that it was a good way to improve my vision. I think that my hand-eye coordination will improve and it will make the mechanoreceptors in my hands more active/agile.
Also it makes you look cool and will probably make women like me.

Thursday, April 9, 2009

Training Today:
Z drills, foam rolling

Single 32kg TGU x 4
Double 32kg TGU x 1
Double 40kg TGU: Failed Couldn't get off the ground to sitting--can't generate enough momentum.

Double 40kg Jerk x 6 x 4, did 10 reps on the 5th set
Rope Pullup x 10 x 3

Double 24kg Jerk: 1:00work, 1:00 rest x 3-- 25-30 reps per set.

*Double 40kg jerks were hard, mainly because of the sheer size (but the weight was freakin' heavy too!)

Tuesday, April 7, 2009

Human Tricks

Training for Wednesday:
Hang Power Clean: 185 x 5 x 5
Bulgarian Split Squat: 135 x 5, 185 x 5 x 3
48kg 2 hand swing x 1:30, rest, 1:00
Muay Thai Practice that night. Probably do some jerks today.

Double 32kg TGU

Monday, April 6, 2009

Big things are happening...

This weekend I went to the IKFF Cert with Steve Cotter and Ken Blackburn.
It was excellent. Great instruction on some different training modalities and a lot of really excellent bodyweight training/conditioning. The comprehensive warm up alone was worth the price. I was also lucky enough to meet Jared Savik and pick up his book on Girevoy Sport- which is a great reference.
I have a lot of new ideas to take my training and that of my client's to the next level and I will post about it as soon as I have it all organized.
Time to go to work! Taking the day off from real training today but might play with the kettlebells.

Thursday, April 2, 2009

SLDL x5/side x 3
Swing x 10 x 3

Superset for 10:00
32kg jerk x 10
Sandbag pickup to bearhug and carry x 80ft

Striking on heavy bag for one hour.
LCCJ: 2x 24kgs 1:00w/1:00 rest for 20:00

MP: 40kg x 1/1 x 5 (nice and easy, no elbow pain)
Front loaded Bulgarian Split Squat: 165 x 5/5 x 4

Inverted Rope Row
Ab Wheel
Muay Thai