Home Page   |   About   |   Testimonials   |   Videos   |  Articles

Thursday, October 29, 2009

Training from yesterday
Warmed up with barbell power snatches and overhead squats.
Also did some high box jumps and pistols.

20lbs x 5
40lbs x 3
50lbs x 3
65lbs x 7,4

Ring Pushup
40lbs x 10
60lbs x 10
60lbs + Purple JS x 8, 8, 7

Double Snatch
32kg x 5 x 5

Squat Jump for max height x 10
Battling Ropes x 45 seconds
x 5 rounds

Felt awesome. Really happy with pullups and pushups.

Monday, October 26, 2009

355 x 3
385 x 3
420 x 7

One arm row: 48kg x 10/10 x 3
SLDL: 48kg x 8/8 x 3
Short rest periods during that superset

Later on did 10 pullups followed by a 400m run, 3 times
then did 5 x 50m sprints.
Done and Done-kept one in the tank on deadlifts.

Sunday, October 25, 2009

More training updates:
Continued to do my power snatches and overhead squats as a warm up and it felt good going up to 60kgs.

Front Squat:
Haven't front squatted in quite a while so I was happy with this.

Single leg Deadlifts 2x24kgs x 6/6 x 3
Ring Row: 15x3

Finished with some fun single leg bodyweight stuff.

Jiu Jitsu and Muay Thai both that day so training volume went down.

Shadow boxing x 1 minute x 15 rounds
Mobility work

Litvinov (sort of)
10 Squat jumps for max height followed by a 75m uphill sprint x 5 rounds (which was plenty!)
done, stretch, back on monday.

Thursday, October 22, 2009

Day 2 of this training block went like this:
Note: Before each training session I will be doing a combination of Power snatches and overhead squats with a bar going up to 70-80kgs depending on how I feel.

10lbs x 5
20lbs x 5
30lbs x 5
40lbs x 5
45lbs x 10
(I didn't think I would get nearly that many reps as I haven't trained weighted pullups for a while, but, then again, the TSC results were a nice surprise too)

Ring Pushup
20lbs x 10
40lbs x 10
40lbs + Purple JS Band x 10 x 2 (Brutal!)
After each set of push ups I knocked off 10 double swings with a pair of 40s to head height.

Finished with some 48kg one arm swings supersetted with burpees
Another good day, still a bit sore from monday deadlifts.

Monday, October 19, 2009

Training Today: Starting a pretty heavy cycle for 4 weeks.
All pulls were double overhand except for last set. Glutes and hams were on fire.

Double MP: 32kg x 5 x 3
One arm Row: 48kg x 12 x 3

48kg swing x 8/arm with wool gloves
10 burpees
3 rounds
Finished with 100 sledge strikes

Wednesday, October 7, 2009

Tactical Strength Challenge--The Return!

So I decided to test myself, I have no appreciable injuries and I was only a little bit lazy. Here are my scores:
Deadlift: 525
I was very happy with this deadlift because I haven't pulled that heavy in a lonnnggg time. First attempt was at 495 and that felt really good so went straight to 515 and then 525. My form was ugly, no doubt, but this is a MAX MAX lift. 10 lbs shy of triple bodyweight.
Pullups @ 22lbs x 16. This was not great but I'm still ok with it. I actually rested for a good 30 seconds hanging from the bar and squeaked out 2 more reps--probably not smart as it torched my grip for snatches.

5:00 Snatch test @ 32kg
109 reps--Very happy with this, I must confess that my form was less than crisp but I was focusing on easy breathing and flow. It worked out to my favor because I can actually walk today. I also used a GS bell, smaller handle made this much easier.

Deadlift: 525
Pullups: 16
Snatches: 109

Sunday, October 4, 2009

Training Update

Last weeks training looked like this:

Ring work (front lever progressions, think heavy pulling)

Pullup x 10
Double KB Front Squat x 10 @ 24kgs
Burpee x 10
Repeated 7 times, resting after Burpees for 1-2 minutes depending on how I felt--I was able to finish fairly quickly

Clean and Press 32kg x 5
Clean and Jerk 32kg x 10
switch arms and repeat on right side
5 swings per arm as crisp as possible
Repeated this little circuit 5 times, I was happy to get the presses on the last set.

Lots of Get-Ups to windmill and many sets of 15 pullups throughout the day.
My goal is to try to build up to around 30 pullups in a row on the straight bar.
I also did a few short sets of one arm swings with the 48kg before going to jiu jitsu.

A few get-ups on each side and then "VO2 Max".
Ok, so it wasn't really VO2 max, but it was challenging. Here's what I did.

:30 work/:30 rest
15 reps per set @ 24kg
For 20 rounds

This was pretty tough, but I was surprised to be able to finish my reps. Felt so happy that I jumped down and immediately busted out 25 burpees to really Finish. Heart rate was 209 after the burpees, but after 1 minute of rest it was back down to 144 so I was pleased with my recovery.

More to come next week, stay tuned...