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.