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?
Saturday, November 8, 2008
Friday, November 7, 2008
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.
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.
Wednesday, November 5, 2008
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.
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.
Tuesday, November 4, 2008
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.
Double 32kg KB's
10 manmakers
15 Burpees
3 times with about 30 seconds rest each round
To the point, brutal.
Monday, November 3, 2008
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.
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.
Wednesday, October 29, 2008
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.
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.
Tuesday, October 28, 2008
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.
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.
Monday, October 27, 2008
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!
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!
Saturday, October 25, 2008
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.
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.
Friday, October 24, 2008
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.
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.
Wednesday, October 22, 2008
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!
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!
Tuesday, October 21, 2008
Monday, October 20, 2008
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.
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.
Saturday, October 18, 2008
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.
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.
Wednesday, October 15, 2008
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)
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)
Tuesday, October 14, 2008
Conditioning
Snatch intervals: :15 work/:10 rest w/ 20kg
36 rounds 15:00 @ 9 reps per set = 324 snatches
Painful.
36 rounds 15:00 @ 9 reps per set = 324 snatches
Painful.
Monday, October 13, 2008
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.
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.
Sunday, October 12, 2008
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.
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.
Friday, October 10, 2008
Wednesday, October 8, 2008
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.
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.
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