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Tuesday, January 26, 2010

Awww yeah

Super happy with this.
Training for monday went like this:
Double Clean and Jerk: 48kg x 2,3,2,1,1

Double BUP: 20kg x 6 x 5
Front Levers

Handstand Pushups x 10,8,8
Double 48kg Swing x 10,10,10 (with wool gloves on)

Thursday, January 21, 2010

Training for Wednesday:

Took a long time to get started, but I was determined to hit a few things...
Double Snatch+Press
32+36kg x 1,2,3,4 x 2 ladders

Double Snatch only
32kg+40kg x 4 x 2

Front Lever Practice and Cossacks

Pullup @ 40lbs x 3
Airborne Lunge @ 40lbs x 5/side
10 rounds

PM session
Handstand Pushup x 5 (hands elevated to increase ROM)
Sled Power Pull x 1 lap
Sled Drag x 1 lap
rest 2:00
Repeated 4 times

Bodyweight Tri extension on rings

Today will be some BJJ and some light get-ups and swings.

Tuesday, January 19, 2010

Monday's Training:
Played with a lot of double bottom up work, even went as high as 10 reps in the double BUP with a pair of 16's for a few sets to really work the groove. Then some squatting and walking with double bottom up bells.

Double Clean: 2x48kg bells x 6 reps x 5 sets
Double Swing: 2x48kg bells x 8 x 5 (less rest between sets of swings)

Pistol x 8/8 x 5
Ring Row x 12 x 5 (feet elevated, single leg, switch at rep 6)
Handstand Pushup x 8,8,8,8

Later that day hit some sled pulls, jump rope, and burpees in a circuit and hit the heavy bag.
Today I'll do some get-ups and roll BJJ.

Sunday, January 17, 2010

Nice Little Saturday

We didn't manage to film half of what we did, but it involved a lot of carrying, dragging, pushing, pulling, and walking--it was brutal. But fun!

Friday, January 15, 2010

Wow it's been a while since I've updated here


Let's look back at this week.
Saturday I went snowboarding but before I did, I did a circuit.
10 Pullups (on a soccer goal crossbar, think very thick)
20 pushups
Sprint 50m
Rest 1-2:00
Repeat 4 times and I was cooked.

BUP: 36kg x 2/2 x 3
36kg x 1/1 x 2

Ring Row +20lbs x 12,12,12
Handstand Pushup x 5,5,5
Many Swings, yes many.

BJJ for 2 hours

Double Snatch 32kg+36kg x 4 + 2 Presses x 8 sets

Pullup: +20lbs x 7
Airborne Lunge: +20lbs x 5 7 rounds in 15:00

Handstand Pushup x 12,10,8
Swing: 24kg x 20/20 x 3

Thursday: BJJ for 1.5hrs

Double Swing 2x48kgs x 10 x 10
Finished each set of 10 swings with a clean and a rack walk which was ridiculous.
A few pulls on the rolling thunder and up to BJJ.

Thursday, January 7, 2010

Yesterday's Training:

Double Snatch
24kg x 10 + 2 presses x 1
28kg x 5 + 2 presses x 1
32kg x 5 + 2 presses x 5
32kg x 10 + 2 presses x 1 (The snatches felt very strong all the way)

Pullup on eagle loops fingers only:
Handstand Pushup x 10, 8, 8, 8

Pushups and Farmers walks with 88's to finish.

Today's training:
16kg get-ups 3/3 with armbar and windmill
Hip Complex x 5/side
24kg swing x 10/10/10/10
Rolled BJJ for 1.5hrs

Monday, January 4, 2010

The intensity of my training lately has been somewhat low, but I have continued to be productive. This is a good thing, even if the fire isn't there, can you be productive?

Today's Training:
Bottom Up Press:
36kg x 1/1 x 5
32kg x 4/4 x 4
Supersetted with Pistols 5/side for each set of BUP's.

Press to Handstand on a 4' box: 5 x 5
Double Swing: 40kgs x 10 x 5

Bottom Up Clean: 40kg x :25 sec/side x 5 sets
Ring Row: +20lbs x 12,10,10,10,10

One arm swing: 40kg x 20/20, rest 1 min. 40kg x 15/15/8/8

I also did some tumbling earlier in the day: Front Handsprings, kip ups, rolling, etc.
Fun Stuff. Plan to Juggle the KB's and roll some jiu jitsu tomorrow.

Saturday, January 2, 2010

Last few days of training:
I've been taking it fairly easy.

Wednesday I was toasted from too much jiu jitsu so I didn't train, but I ran sprints the day before. I ended up rolling with a friend who weighs 240lbs. We ended up doing about five 20-minute rounds which was ridiculous but I did get a nice sweep to a rear naked choke which was a nice way to ring in the new year (never tapped him before, and we've rolled a lot, for over a year).

Thursday I did a ton of get-ups and swings.
Friday I took the day off but did some mobility work.

Today's training (finally):
Ended up rolling with brad (see above) again for about 30 minutes so I was a little smoked, so I skipped the heavy lifting.

Bar Muscle Up: 5x5
Ring Muscle Up: 5x5

Handstand Pushup: +20lbs x 5 x 5

Box Jump @ 52" x 3 These were cool because I just got some new mats today (for free, Yes!) that I stacked up.

Pullup on rings +20lbs x 6 x 10

Pushup x 20 x 15 (different hand positions, plyos, elevated, etc, kept it fun)

One arm swing: 24kg x 30/30, rest 1 min, 30/30, rest 1 min, 30/30.

Nice day of rest tomorrow, I am probably going to hurt from doing so many pushups, but my buddy from the air force is home so we hit a ton of pushups.