Done back-to-back circuit
Single leg deadlift x 5/side
Goblet Squat x 10
Swing x 15
rest
repeated 3 times

5 sets
TGU x 1/1
Inverted Rope Row x 10


Ab wheel
2" Wrist roller, extension only

Hill sprints with 84lb vest

Muay Thai tonight at 7pm.

Today's Training:
Prep, mobility work
Armbar + TGU to high bridge x 3/3 x 2

20 minutes
Double 28kg jerk x 7
Double Swing x 10
Rested about :30 between sets but sometimes shorter or longer
The last Set I did 15 Jerks as fast as possible

Sled Push:
Heavy: 25 yards x 4
Medium: 25 yards x 2
Light: 50 yards x 2

Monday Training:

Deadlift:
405 x 5 x 2
445 x 2 x 2

10 rounds
Burpee x 5
Tuck Jump x 10
Burpee+Tuck Jump x 5

Striking practice at night

Friday Training:
Prep work

ASLR
single leg deadlift
swing
hip flexor stretch
repeated 3 times with 32kg

Inverted Rope row: 10 x 5
Plyo Pushup: 10 x 5 (maximum height and kept body rigid)

BJJ at noon

Muay Thai at 7
Finished the day with some full contact sparring with mma gloves and did well against someone in my own weight class--fighting big guys all the time really pays off later.

They can't all be winners, I started out today feeling sluggish and slow so I built up to it and focused on some skill work...

TGU: 28kg x 1/1 x 15:00 not too bad, the last 5:00 felt more solid than the first 10:00.

Single Leg Deadlift
Goblet Squat
Swing

28kg windmill
28kg double swing
light juggling

20 burpee+tuck jumps just to get my blood pumping.

All in all, not a bad day--just do what you can with what you have.

Wednesday:
TGU: 24kg x 1/1 x 10:00
Rope inverted row 10 x 5

25:00
24kg jerk x :30
rest :15
24kg swing x :30
rest :15

Muay Thai at 7pm

Speed trick

Regular tuesday session today, the jerks didn't feel too awesome so I didn't get too crazy with it.

double 28kg jerk x 1:00
Single 28kg jerk x 1:00 L/R
1:00 rest
repeated 5 times

Sled push --Barefoot
+ 56kg, 6 x 25 yards, rest 1:00 between sets

+28kg, 2 x 25 yards
2 x 25 yards

I can already feel a difference since starting the barefoot sled pushes--you can really feel your leg driving being funneled through your feet and I feel stronger during martial arts when being barefoot is a necessity. Try some barefoot sprinting or sled pushing--you will not regret it.

Deadlifting? Oh boy!

After ripping my hamstring in half--I say that it is completely healed and rehabbed properly. I credit a lot of the corrective exercise to ASLR, Single Leg Deadlift, and swings. Training today...

Deadlift
387 x 5
437 x 3
457 x 2
457 x 1
477 x 1

So happy, hamstring felt fine, back felt fine, I rock.

TGU: 24kg x 1/1 x 5

16 rounds
double 24kg jerk x :30
:10 rest
swing x :30
:10 rest

At the buzzer finished with 20 burpee +tuck jump.
2" rack mounted wrist roller and side planks.

BJJ--grappled for a solid hour, felt good.

I'm most happy with the deadlifting, it is proof that I did this the right way and it feels GREAT!

The elbow is on the mend

Elbow is feeling better. Managed to use it a little bit today-- I guess some of the rehab I've been doing has worked. Good job, Max.

Superset
C+P: 24kg x 5/5 x 2, 32kg x 5/5 x 1, 40kg x 1/1 x 2
Inverted 2" rope row: 10 x 5
Face Pull: Purple band
Swing x 10

BJJ at noon.


Muay Thai at 7pm.

The sled work I did on thursday caught up with me and my legs feel like jell-o today.

Muay Thai felt great last night--unfortunately my sparring partners did not feel the same way. I was really feeling good with my kicks last night and no one could go a full 3 minute round with me. I switched to boxing only and still felt dominant, I have been practicing a lot and it is nice to see such rapid improvement.

Today's Training

TGU: 28kg x 5/5 x 2 (5 TGU's without setting the bell down)

Single Leg Deadlift: 28kg x 8/8 x 3, 56kg x 5/5 x 2
Goblet Squat: 28kg x 10 x 5
Swing: 10 x 5

Snatch: 28kg x 10/10, 10/10, 10/10 (hands couldn't take much more today

Sled Push: 25 yards, rest :40, 25 yards, rest 1:00 x 3 rounds
40 yard sprint x 5
Farmers walk to the car well over 150 yards.

A client of mine hit some awesome numbers in her TSC Training so I thought I'd post them here;

Deadlift: 252 (more than 2x bodyweight)
Pullups: 9 (she'll hit 10 for sure in competition)
Snatch: 118 reps (didn't set the bell down the whole time-it was inspiring)
She's awesome, and I'm very proud of her hard work.

On to my training:

Inverted Rope Rows: 10 x 10 sets
Pistols: 24kg pistol 5/5 x 10
Overhead Squat: 5/5 x 10

Then a little complex to finish
C+P R/L
10 swings
on the minute
10 rounds. Nice little closer.

Finished with some 2" rack mounted wrist rolls (extension only--feels okay on the elbow)

Off to muay thai now.

Training:
Prep work
28kg Jerk
1:00 x 12 reps x 8 sets (rest 1:00 between sets)
Really found my groove on these easy 1 min sets. I am realizing that it is foolish for me to try for long sets while my technique is still so beginner.

28kg snatch:
25/25 untimed--slow paced

Heavy Sled Push:
4 x 25 yards (the last trip took about 30 seconds--it was agony.
Stretch

Training:

Prep work

Single Leg Deadlift
Goblet Squat
ASLR
Hip Flexor Stretch
Goblet Squat

TGU+armbar+windmill: 1/1 x 5
Deadlift: 405 x 1 x 5 (nice and easy, fast pulls--just needed a light day)

Superset x 5:00:
Farmers Walk: 160lbs/arm x 50ft
Burpee: x 10
Got 5 rounds in and went over the time a bit to finish out the set; on a side note, it's really hard to turn with the new long farmers bars.

BJJ for an hour and a half; I got picked up and slammed from overhead and didn't get knocked unconscious--why I got slammed in jiu-jitsu, sparring, is beyond me, but I now think Jason Lambert is a dick. Good job dude; get pissed off and slam a 180lb dude who just choked you.

I'm not bitter. If I can make things interesting with a 50lb weight difference against a guy who has 23 mma wins, I call that a victory.

Does it come as any surprise that BJ lost the fight?
What do you think?

Prep work

Superset x 3
ASLR
Single Leg Deadlift 24kg x 5/5
Goblet Squat 24kg x 10
Swing x 20
Hip Flexor stretch

TGU: 24kg x 1/1 x 2 each rep took about 1:00+
Swing x 20
BJJ for an hour

Muay Thai tonight--body is feeling better with this work.

Wednesday:
Prep work

Superset of 3
Single leg deadlift: 24kg x 6/6 x 5
Goblet Squat: 24kg x 10 x 5
Swing: 24kg x 20 x 5

TGU: 24kg x 1/1 x 3 (+3 reverse lunges per get-up)

Muay thai at 7pm--felt great, expending less energy and landing more strikes

Thursday

Snatch
28kg x 20/20, 15/15, 10/10, 10/10, 10/10, 10/10 Tried to make every set as easy as possible

Jerk
28kg x 20, 20, 20, 10, 10--ample rest between sets
1:00 sprint-22 reps

Finished with a smoker involving double snatches, swings, and burpees

Technique training today...

28kg snatch (waiting on a second gymboss timer so I have one when I'm not at the gym.)
30/30
20/20
20/20
Focused on pacing and form

28kg jerk
3:00- 30
2:00- 20
1:00- 20
Felt pretty solid--surprisingly MUCH easier than double 32kgs.

One arm long cycle-All done without putting bell down
28kg x 20/20, 10/10, 10/10, 10/10, 5/5, 5/5, 10 swings per side x 3
Didn't time it.
Finished with 6x 50m sprints (barefoot of course)

The Hardest Thing

New Article by yours truly. Enjoy.

The Hardest Thing

Monday Training:
24kg TGU 2/2 x 5
24kg Single Leg Deadlift 10/10 x 5

DL: 315 x 5 x 5 (very easy, just hitting the groove)

Sled Pulls: 5 x 50m
Swing: 50 x 2 sets
BJJ tonight

thursday-friday

Thursday I had a great session with Steve Cotter learning some of the finer points of the Jerk and playing with some juggling and bodyweight stuff.

Jerk:
2x32kgs
3:00 for 17 reps
3:00 for 18 reps

1:00 for 18 reps

I was still feeling pretty toasted after wednesdays training but my rack felt more solid as did my conditioning.

Today:
KB Yoga, goblet squat, etc
BJJ at noon
Muay thai at 7...now.

Much needed rest this weekend!

Great day

I've come to realize that the most efficient way for me to get stronger is going to be to optimize my movement patterns--hips, knees, shoulders. My training for the next month at least will at least partially reflect that. Right now I have a 500 horsepower engine mounted on a paddleboat shaped like a duck. So...

Lots of mobility
Goblet squat
Hip flexor stretch

ASLR
Single leg RDL
Goblet Squat


24kg Swing: 50 x 8
TGU: 1/1 x 8


Muay Thai:
Though my strength training will be rehabilitative, I'm still going to bring the intensity on the fight side;
Tonight we had a mini-tournament and I got 2 knockouts (out cold), and a TKO from a leg kick. Combos felt good, movement felt good, punches and kicks felt crisp.

10/10 today.

Back from a long trip

I'm back, elbow is feeling slightly better, but I'm going to take a few light weeks, the world won't end.

TGU: 24kg x 1/1 x 5
Front Squat: 155 x 5 x 5 (5-10 second hold at rock bottom working on hip mobility)

Later...
5 rounds
48kg swing x 10
burpee x 10

Today I'll hit some sprints and handstand walks.

On the road...

Out of town until at least saturday, trained today nice and easy though...

Double 24kg juggling.
Double 24kg Get-ups. x 4 (2/side)

Jerk:
Assistance drills: 10 second rack, 10 second dip, 10 second catch, 10 second lockout.
then:
2 min
2 min
1 min
1 min: 31 reps in 55 seconds--I was flying and probably not standing all the way up with every rep but it felt good.

50m sprint x 4
stretch

Bon voyage.

Lots of mobility work today, then training.

Front Squat:
155x10
175x8
185x8
205x8
225x8

TGU:
24kg x 1/1 x 5

Band resisted partner sled drag (partner trails behind giving resistance and jerking side to side).
5 sprints with adequate rest between.

Muay Thai later tonight.

Short training today, let's not get too crazy...

2x24kg Jerks
3:00 x 1
3:00 x 1
1:00 x 1
1:00 x 1

First set was done with long holds in each position, rack, catch, overhead.
Last 2 sets were all out sprints--I like those much better, my rack position is still not restful, I would rather do more jerks than rest at this point, but I'm working on it.

50 yard sprint x 8
Stretch.
Rack walk x 100yards back to car.

Don't confuse strength with conditioning

In an attempt to rest my elbow. today looked like this:

TGU: 24kg x 1/1 x 5 (nice and easy, slow and controlled, about 1:30 per rep, this is what the get-up is all about)
Goblet Squat, ASLR, Hip flexor stretch

Back squat (cleaned from the floor, jerked overhead, set on shoulders)
100kg x 20
110kg x 20

Stretch

PM Session:
10x 3:00 heavy bag rounds (mostly kicks)

10 rounds:
10 grasshoppers (like a sit-out in wrestling)
10 tuck jumps
10 burpees


That's how you separate strength and conditioning. It felt good to just go all out on some nasty bodyweight conditioning.

Training update

Friday:
KB Yoga, for 15 minutes
BJJ for an hour at noon
GTG pistols all day
Muay Thai from 7-9pm.

Saturday:
Down to the beach with Robert Budd and we went to town with stones and kb juggling. Finished with a few band resisted sprints of varying resistance, some were more like a march and others were a sprint. The juggling was a lot of fun and we worked mostly with double 24's but also did some passes to each other back and forth which is seriously fun.

Underground Strength Coach

I spoke with Zach Even-Esh the other day on the phone and let me tell you, that guy knows what it takes to get strong. I did a phone interview and afterward he asked me if I wanted to be on his Expert Panel at Underground Strength Coach and I quickly agreed. There is a lot of cool, old school, strength and conditioning information there and I am thrilled to be a part of it. Check it out.

Training today will be some light energy systems work and possibly some kettlebell snathes/jerks.

Scrap the plan

The plan was just not happening today. I just felt exhausted in some ways. So I just changed it up.

Turkish Get Up: 24kg x 1/1 x 5 : Done very slowly and deliberately
Lots of mobility work

Front Squat: 225x 10, 12--these actually felt pretty good mechanically after all the mobility work

No Muay Thai tonight, I just need a day off it seems. I'll be smart and listen to the body.

Double your fun

Light training today, but fun.
Double 24kg kb's for everything.

Double Juggling, flips, transfers, hand to hand.

Double Snatches

Double Bottoms-up pressing

Jerk: 3 min @ 10rpm x 2 sets
1 min @ 30 reps

20 double swings and a loooooong farmers walk to finish

When in doubt, keep it simple

Cold today, so a long warm up with the light kb's, mobility stuff and then to business.
Deadlift:
383x5
403x5
403x5
403x5
First time over 400lbs since july of '08, I am a happy boy.
Jump Squat: 185x 50, 30
(stole this one from steve cotter, love it.)

Rolled BJJ for 1.5hrs.
8/10 for monday, probably some jerks/snatches tuesday.

Bull Strength Manual

My friend Joe Hashey just finished a Massive manual set to release tomorrow, sunday at high noon. If you want a huge arsenal of full body exercises to ensure than you never get bored while still getting ludicrously strong, I highly recommend it. There is a lot of innovation that is worth the book alone. Check it out!

Bull Strength

Training update and notepad:

Tuesday: Juggling, windmills, goblet squats, kb yoga

Wednesday I felt wiped (not enough sleep) so I took it easy and worked some bodyweight stuff, handstands, front lever pulls, skin the cat and gtg pistols.

Thursday:
Did some 3 minute jerk sets with double 32kg, this was my first time at this and it was painful. Averaged about 18 reps, not pretty but I made it the whole time, shows me what I need to work on (flexibility in the rack)
Then some sets with the 24kgs at 3:00 and a sprint to finish at 1:00 I hit 28 reps (very happy with that!)
Then Lifted stones down at mission gorge (mostly stone loading but some push presses) and ripped my forearms up again (awesome).

Friday: KB yoga, goblet squats, 2x24kg jerk sets, 3:00, 1:00
Rolled BJJ for an hour at noon
Muay thai for 2 hours at 7. I got kicked in the head by a ufc fighter tonight which was eye opening, don't worry didn't get knocked out, kept on coming, I was just a bit surprised.
I should probably rest tomorrow

Notepad: We all know to keep track of our workouts, but I am starting to find a lot of value on keeping a notepad handy for all walks of life. I stole this idea from Mike Boyle. In fact, I wrote down the idea for this post in my notepad. I just started this recently but am already seeing the benefits of staying on top of things. If I have a thought, I write it down so I don't have to maybe remember it later. So long story short, you should get a notepad and just write your thoughts down throughout the day. All of them. Trust me it works.

Angles

If you train alone and have access to a video camera, it's probably a good idea to take some video of your lifts. I noticed today that I could have a slightly better arch in my back during deadlifts and I addressed that during the next set and it got better. Side view is good for most things but it depends on the lift. Give it a try if you lift alone and don't have someone to watch "spot" you.

Deadlift: 383 x 5 x 5, last set did 6 (no problem, 400+ next week)

Zercher Squat:
337 x 3 x 3 (video of 3rd set--that was tough! I might have to do these on a separate day from DL's)
Handstand Pushups
4 x 10

Long Cycle Clean and Jerk: 24kg kb's x 5:00 (most difficult part is the rack position)

BJJ for an hour and a half 7 hours later.

8/10

Busy and training update

Right to business:
Wednesday:
Presses weren't going well so I hit a few 32kg BU Presses
Double Swing: 2x48's x 5 reps to prep for...
Double High Pull/Snatch: 2x40's x 2 snatches+8 high pulls x 3 sets

Renegade row with feet elevated: 48kg+chains x 4/4
Farmers walk to the death + Ab wheel.
Heavy bag work 7 hours later: 4 x 3 min skill rounds, 4x3 minutes power punching
10 x :15 work/:40 rest punch out drill

Thursday:
Lifted stones. Big F***in stones. In a quarry. Loaded a 300+lb granite clam shell shaped stone that tore the hell out of my forearms. The manliness that ensued was indescribable. A few lift and carries as well. 10/10

Friday:
"KB yoga" goblet squat, cassock, hindu pushup, windmill, armbar. Kept the weight super light.
BJJ for an hour and a half.
At jiu jitsu something amazing happened; Brad a 250lb black belt caught me in an armbar, but before he could finish the move, I lifted him over my head, just like loading an atlas stone. The surprise in his eyes will be looking back at me in my dreams. It was a great feeling and it tells me that maybe something I'm doing might actually be practical.
Heavy bag drills 7 hours later:
6x3 minute skill practice (kicks and punches)
3x3 minute power punching
10 rounds of:
50 straight punches, as fast as possible
10 dragon twists

The combination of dragon twisting and straight punches really helped me use the power from my legs in my punching. I will experiment more with strength drills+heavy bag.
9/10 for friday.

Play the cards life deals you the best you can:

Hurt my foot at muay thai on friday (didn't do any walking/training this weekend) so I used this as an opportunity to do some things I'm not used to--skipping grappling tonight, ready to go again on wednesday.

Deadlift: 365x5x4
Walking see-saw press: 28kg x 8/8 x 4

TGU+armbar+windmill: 28kg x 1/1 x 2

Zercher Squat (deadlifted from floor):
242 x 5
292 x 5
312 x 5

Heavy Bag: 8 x 3 minute rounds with 30 seconds rest between (punches and left kicks only-not risking my right foot)

Never gone that heavy on zercher squats before, felt pretty strong. I attribute it to all the heavy double racked pistols, very similar groove.
9/10 for the zerchers mostly.

More training:

Thursday: 24kg KB juggling, a lot of hand to hand and some fig 8's.

Friday: Goblet squats, windmills, "KB Yoga"
BJJ for 1hr-rolled with a 230lb guy who usually stomps me and he told me I felt strong; and I did, felt awesome and I kept good control.

Off to muay thai for another 1.5hrs.

Train hard, fight easy.
9/10

Training and agony

First, the agony



Superset:
40kg Press + TGU x 1/1 x 3
Double swing: double 48's+40lbs of chains: x 6, 10, 10, 10 reps

40kg windmill x 2/2

Pistol: 40kg held in rack x 3/3 x 2, 1/1
BU Cleans: 48kg x 2/2 x 3
BUP: 40kg 1/1 *PR for my left hand (used a gripper in opposite hand per usual)

Renegade row: 48kg+chains x 5/5
Immediately followed by plyo pushups

Farmers walk with same kb's superset with burpees to let grip recover.

Muay Thai later
9/10.

This is what you do on a "rest day"

A deadlift-Finally!

Started the day like this:
Power snatch
60kg x 3
70kg x 1 x 3
Power Clean+Jerk
100kg x 2
110 x 1 x 2
Failed at 110 for a few reps, which was annoying so I decided to do a few zercher squats when I missed the clean.

Deadlift:
352 x 5 x 3, Don't laugh, this is the first time I have touched anything over 300lbs since August of 2008.

Handstand Pushups and Pullups to finish.
GTG pistols all day
7/10 for the day

Marine RKC and Tire Insanity

Had a blast assisting at the RKC at Pendleton marine base. Did some juggling with the 48kg which was a first. I also Bottoms-up cleaned the beast for about 10 seconds, and believe me, I tried to press it, I really did, but it didn't want to be pressed that day.

That was Thursday-Friday.

Today:
20lb sledge, check
20lb weight vest, check
500lb tire, check

Set the gymboss for :45 work/ :30 rest and 25 rounds.
I proceeded to alternate between tire flips, burpees, sledge strikes, and any combination to continue to allow me to keep working.

I really just needed an angry, all-out training session today.

Pulls and Strikes

It should make sense, that on a day where you are going to be doing a lot of striking (push) that your training for that day should be more pulling than pushing. A lot of athletes will bench heavy, overhead press heavy, and then wonder why they can't punch later. Keep it simple, and have purpose in what you're doing. If you're going to roll jiu-jitsu (a lot of pulling) maybe do more pushing in your training session. Everyone is different, of course, and some people can handle more than others in that respect (recovery, genetics, etc).

On to the training:
120 yards on the power wheel, I'll post a vid later, this was brutal.

TGU: 48kg x 1/1 x 5 (elbow didn't love this near the end so I didn't increase weight)
Pistol: double 16kgs x 4/4 x 3 (left knee didn't like me today so I didn't push it)

Double Swing: 48kg+20lbs of chains per hand (total 252 lbs) x 6, 6, 8, 6
Renegade Row: 48kg+20lbs of chains per hand x 5/5 x 4

Farmers walk to the death x 2 sets with same weight.

Muay Thai later.
8/10, solid on the swings but my elbow and knee weren't 100%.

Back to the Barbell--again!

Have not olympic lifted since august '08. A bad hamstring tear left me weak, demoralized and unable to do anything with my legs. Ready to start up with it again.

Power Clean+Jerk
100kg x 2
110kg x 1 x 5

This was a surprise that I was still able to pull that weight, I guess those double 48kg swings have been doing something after all...

Pullup: 24kg x 5 x 4 (Taking it easy, elbow is almost back to 100%)
Band Pushup: Green x 20 reps x 3 sets
Explosive Heavy Bag Squat + throw and catch: 8 x 4

Pistols: GTG style all day. I'm going to give myself a break from what I've been focusing and deload (while practicing other tricks/skills)

8/10 so far--going to spar later so it could get better.

Sleds and strikes

Here's the video:


Thursday Training:
28kg double snatch x 10, immediately followed by a 120 ft sled drag. (I'll post a vid of this soon) 5 sets of that with adequate rest between sets.
28kg double snatch x 5 + 50 yard sprint x 5 sets
50 yard sprint x 3 sets

Finished with a round of pullups and a farmers walk uphill back to the car.

Friday:
Bent Press + Overhead Squat: 48kg x 5/5 x 5
One arm swing: 40kg x 20/20 x 2

Jiu Jitsu at noon
Muay Thai at 7pm. Lots of striking.
10/10 for the day, body is totally smoked, recovery day tomorrow.

More fun with tension

Not a brutal day at the gym, at least not at first...
40kg press + OHS 3/3 x 3
Double BU Pistol: 12kg x 3/3 x 1, 16kg x 1/1 x 1
Pistol: Double Racked 24's x 1/1 x 3

Snatch: 48kg x 14/14 w/ wool gloves new PR* by 4 reps per side.
Snatch 48kg x 8/8 I was pretty much toasted after the set of 14

Farmers walk: 48kg + Chains x 200 feet x 1, 100 feet x 1.

Will work on striking later.
9/10.

Juggling and Sprinting- A powerful union.

Took a 24kg down to the beach today and went to town.
Any and all flips I could imagine and some windmills and overhead squats.

Finished with some sprints. Somewhere in the ballpark of 20 sprints varying protocol.
For example:
10 yards forward, 10 yards backward, 30 yards forward= one sprint
10 yards side shuffle, 10 yards side shuffle, 30 yard sprint=one sprint
10 snatches per arm, 50 yard sprint
10 yards forward, 10 yards backward, 50 yards forward= my favorite

10/10, a rest day on paper but a little extra conditioning is always good.

A new focus

Yesterday was an average training day until much later...
TGU: 48kg x 1/1 x 2
OHS: 48kg x 5/5 + windmill x 4

Double Swing: 48kg x 8 x 5
Renegade Row: 48kg x 7/7 x 3

Farmers walk to pain

Later that night I went to the Compound MMA gym in oceanside.. After a brief tour we worked a few techniques and then sparred. I did very well with the exception of one monster of a man who I later found out was Jason Lambert, a pro UFC fighter. I weigh about 184 currently and he is now around 225+. I'm going to have to see where this takes me. At the very least I have a new reason or purpose for training.
10/10.

Rolling

Bent Press:
146lbs x 2/2 x 3
Pistol:
2x24kg kbs held in rack for 1/1 x 3
1 x 24kg kb held in rack for 5/5 x 1

Double Swing
48kgs x 10 x 3
Renegade Row:
48kgs x 6/6 x 3

Clap Pushup +40lbs of chains worn a la bandoleer x 20 reps x 2 sets.

Rolled BJJ for 45 minutes sparring.

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).

Today:
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.

Training

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.

Training update:

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

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

Saturday:
Stones at the beach;
Loading
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

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

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

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

LCCJ:
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.

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:

Last 2 days training

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

Today:
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.

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.

Superset:
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.

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.

Stones

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.

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.

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.

Superset:
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.

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.

Pushing through the cold

Not 100% so a recovery workout.
Z-drills
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

Stretch

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.

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*

Pistol
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)

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...

Last few days training

Friday:

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
10:00

Saturday:
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.

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

Enjoy.

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)

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
Done.

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.)

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

Rest
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
Repeat

Then rolled BJJ for an hour and a half.

Now THAT'S a smoker!
enjoy.

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.

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.

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.

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

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.

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
rest
repeat 2 times with about 2 minutes rest between rounds. Simple enough right?

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.

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.

Cardio

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.

Volume

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.

Training

TGU+Windmill+Armbar
24kg x 1/1 x 5 sets

Double FS 2x 40kg kb (did a single MP for each set of squats, I figured since I went to all the trouble of cleaning them up there...)
3 sets of 8 (surprisingly difficult!)

Renegade Row 2 x 40kg kb
3 sets of 8/side


5 rounds
40kg H2H swing x 15
Burpee + Knee Tuck x 10
Farmers Walk 40kg/hand x 50 meters

Last round finished with 20 burpees and an extra farmers walk (To the Death!)

Felt great.

How to recover

Ingredients:
20kg kettlebell
open field

KB Flips in all planes of motion, figure 8 flips, hand to hand catches and presses.
Finish each set with 10 snatches per side.

TGU x 3/3 + 10 flips/side

Handstand practice
Goblet squat and sots press

more flips
more snatches

Finished with a set of 50 figure 8 same side flips and 10 snatches per side and I was breathing hard.

Done.

O-lifting revisited

Tenderly starting to O-lift again--My hamstring injury which (according to the doc, should have taken 6-8 months to heal, which would be the end of Jan 09) had sidelined my o-lifting, is feeling better but not 100%.

Power Clean+Jerk+3 FS
80kg x 2 sets
100kg x 5 singles (6 FS on last set)

Superset
Chinup
40kg x 5 x 3
TGU
40kg x 1 x 3
One arm Swing
40kg x 10/10 x 3

"cardio"
10 rounds of :30 work/ :12 rest
Sandbag Clean and Carry
50'x 2" battling ropes

Grip smoked? Check
Lower back? Dead.
Lungs? On Fire.
Success!

Back Flips

Went down to the local school today. Just played around for about an hour...

Scaling walls
Presses to handstand on various objects
Backflips
Pistol Box (bench) Jumps
Front Handsprings
Wall runs
Various Vaults
Climbing

Finished with some sprints at 80% speed (trying to be careful with hamstring).
The back flips were slow going, I need to practice these more often.
Everything else felt great.

I also bought a drill today, going to cook up some new inventions (Toys for me) when funds permit.

Quick Training

Prep, Z, joint mobility.

Front Lever to muscle up x 2 x 5 sets

Bent Press: 40kg + chains
worked up to a few heavy singles with lots of chain.
Superset with 2-hand (to avoid blister) swings @ 48kg

Rolled BJJ for an hour

Sandbag Complex @ 150lbs X 3 rounds
Clean x 2
Bear hug squat x 2
High zercher squat (very tough on the abs) x 2
Zercher carry for about 100ft

Active rest handstand practice between sandbag complexes.

Finished with some neck bridges front/back.

Chins, Chains, and ruined hands and Eyes Closed

My legs are still a bit sore, seriously. Simple training.

Press: 40kg+1 chain x 1 x 5 sets
Chinup: 48kg x 2 x 5 sets

150lb sandbag complex:
Shoulder 2 per side
Bent over row x 2
Zercher squat x 2

5 rounds resting between rounds

Later that night...
VO2 max 15:15 with EYES CLOSED, yep seriously, it went pretty well until the 70th set
I did 9 reps/set for the first 20 sets, then switched to 8.
Then at set 70 my hands tore big time. bummer. My lungs/legs/back all felt fine, very frustrating to stop only because of my hands. On a positive note, the eyes closed really helped me to focus on the little things that I sometimes forget.
Try it, close your eyes and snatch, press, squat, but make sure you do it somewhere you can drop the bell safely!

Chains and Progress

6 months ago...

It hurts just looking at.

How heavy can you go?

Quads are still sore so didn't work them hard. Trained mostly upper body and hams.

Weighted Chinup 40kg x 5 x 3 sets
Press 40kg +10lbs of chain x 1/1 x 3 sets

2 hands anyhow
40kg+12kg+20lbs of chains x 1/1 x 2 sets

40kg+40lbs of chains +Purple JS band 1/1 x 2 sets

Basically today I played with my new toys. I bought 4 lengths of HEAVY duty chain about 10-12lbs a piece. I even did a rope climb with +40lbs of chains with increasing weight to finish.

Felt really strong today, even came close to a 150lb+ bent press. The chains really add an element of instability that demands perfect form that I really like. Will post some video soon.

PAIN

Yesterday started like a normal day, work, quick lift (just mobility, and some heavy BB windmills), then rolled BJJ.
Took a nap in the afternoon and then it was time for a benefit workout.
UScrossfit was putting something on and I was told it was a good cause and could be "fun."
Not fun.
NOT fun.
Seriously, it sucked.
Bad.
There were different "heats" and the first workout looked like this
5 rounds:
row 400m
30 wall balls

I looked at that and said, "Thank god I didn't get that one after tabata front squats."
The next one,
30 thrusters w/ 95lbs
30 thrusters w/ 45lbs
60 bw squats
"Lucked out on that one too."

Then it came to my workout.
5 Minutes max Squats
4 Minutes Max box jumps
3 minutes max plyo lunges
2 minutes kb swings
1 minute double unders

"Dear god, why hast thou forsaken me?"

Talk about torture, I managed to get a really strong lead by doing 270 squats, (about a squat every second for 5 minutes). I honestly don't know how I finished that thing, I haven't done a crossfit workout in months and I never touch that kind of volume. What the hell effect?
I ended up winning the competition by a solid 50+ total points which I am paying for right now.
I can only describe the feeling in my legs as a million daggers twisting like a cotton-candy machine, lit on fire, and thrown into a tank of hungry sharks.
No lift today. Maybe not tomorrow. Advil and Biofreeze. And more advil.

Death By Tabata: Revisited

Chinup
32kg x 5
40kg x 5
48kg x 3
56kg x 1 x 2 sets
(felt pretty strong there today)
Press
40kg x 3/3 x 2
48kg x 1/1 x 2

Presses to handstand (practice, balance, tension)

TABATA'S!
95lbs on the bar
13
13
11
10
10
10
10
9
9

Initially I was holding back a bit (could've gotten around 14 I think in first rounds), I think with some work I can hit sets of 11 or 12 all the way through.
And Then I fell to the ground.

Finished with some plate curls (seated, of course)

Conditioning

Snatch intervals: :15 work/:10 rest w/ 20kg
36 rounds 15:00 @ 9 reps per set = 324 snatches

Painful.

slowing down to speed up

Short training today, got some video of some cool exercises I've been doing though.

Ring Muscle Ups (very slow, no kip whatsoever) 5x5
One Leg RDL 32kg x 5/5 x 5

Chinup: 32kg x 6 x 3 sets

Heavy Bag Throws 130lbs x 5 x 5
Reactive Handstand pushups: 2 sets of near max reps


32kg Snatch 10/10 + 10/10 swings + 20 2 arm swings

Krav Maga later that night.
Some cool videos of each:




Enjoy.

Pulling,Playing, and Parkour

Got my Nike Frees in the mail yesterday so I took them for a test drive.

Scaling a wall (about 12 ft I would guess) for singles.
Vertical Jump + Plyo Pullup on fat bar (basketball hoop support)
Wall runs (horizontal)
Reactive Handstand Pushups (jump to a handstand, jump back to feet while keeping feet together)
Long jumps landing on 4 inch wide places and bars
Vaults over various objects
Jumps landing on top of wood post with one foot
Jumping and rolling from high places
Finished with some pistols, horizontal rows, and a hill sprint.

A great way to break up the monotony. Go have some fun.

Running behind schedule so short training today...
40kg get-up 1/1x5 sets
32kg Pullup on rings 5x5

48kg 2 arm swing 1x25

Jiu Jitsu. + sparring and working kicks on the heavy bag.

Birthday PR. then to business

I was playing around this morning and a client asked me if I could do a one arm pullup. I hadn't been able to, though I had been training for it, and I had just about given up. So I said, "I'm not sure." I went over to the rings, grabbed, and pulled for what seemed like an eternity and managed to hook my chin over my hand. To be honest I had been close before but lately progress had been stagnant. No warm up, no nonsense, HUGE PR.

Later had a nice birthday workout.

40kg Press 3x1,2,3
40kg Pullup (on rings) 3x1,2,3

48kg Press 2x1
48kg Pullup 2x1

Heavy Bag bottoms-up squat and throw 3x10

5 rounds
10 Burpees
10 Double snatches w/ 24kg

21:00
:15 work :15 rest
24kg snatch 7/set

Farmers walk to the death 2x40kg kb's.

Easy on the hands--to the dismay of everything else

Trying to rest up the spot on the hands so training reflected that.

Pullup (holding on with fingers on rings)
24kgx6x4 sets

FS: 185x10 x 3
Jerks on the minute for 10 minutes 5L/5R w/ 40kg bell.
Practiced kicks and punches on heavy bag+ speed bag work.

Krav later this evening.

Rest Day

Sunday I usually rest and just have an all-around "take it easy" day. I felt like I needed to do something though, so I did.

MVO2 15:15 w/ 16kg
9 reps/set x 60 sets = 540 snatches
I was going to go to 80, but a callous shredded so I finished with...
Tabata Burpee
:20/:10 8 reps each set
4:00 total: 64 burpees

I don't normally measure HR but I got 34 beats in 10 seconds which comes in at 204 BPM.
I didn't measure my HR shortly afterward but I could tell that I recovered very quickly which is good. Might use cloth gloves next time I do MVO2.

Training

Wednesday and Thursday night were dedicated to Krav Maga (which I am loving) so I was a little sore today.

TGU's
24kg x 2/2 x 3 sets

Ring muscle ups 3x10
Ring Dips 1x10

Jiu Jitsu for an hour and a half.

Swam and ran in the ocean.
I treat running in the ocean like a sled drag, I go in until the water is about 3-4 feet high and drag my hands and arms through the water as if I were pulling a sled behind me. 3 sets of about 100 yards and then a relaxing swim. Great if you have access to the beach, and the cool water does wonders for recovery.

Power Wheel

The Power Wheel. No more crunches. Do this.

Back to basics

Z-drills, brettzel, joint mobility

Pullups, pushups, handstand practice


Turkish Getup:
16kgx 1/1 + 10 one arm swings/side
20kg x 1/1 +10 one arm swings/side
24kg x 1/1 +10 one arm swings/side
28kg x 1/1 +10 one arm swings/side
32kg x 1/1 +10 one arm swings/side
40kg 1/1 +10 one arm swings/side
48kg 1/1 +10 one arm swings/side

then back down the ladder from 48 to 16kg
28 get ups
280 snatches

Muscle ups 2x10, 1x5
Power wheel to the death

EDIT: Later that night I went to Krav Maga, and I was Hurting, all those TGU's really added up to shoulder fatigue while punching.