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.
Wednesday, January 21, 2009
Tuesday, January 20, 2009
Monday, January 19, 2009
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
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
Saturday, January 17, 2009
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.
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.
Wednesday, January 14, 2009
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%.
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%.
Monday, January 12, 2009
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.
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.
Friday, January 9, 2009
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.
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.
Wednesday, January 7, 2009
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.
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.
Tuesday, January 6, 2009
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.
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.
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.
Friday, January 2, 2009
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.
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.
Wednesday, December 31, 2008
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.
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.
Monday, December 29, 2008
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.
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.
Saturday, December 27, 2008
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
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
Tuesday, December 23, 2008
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
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
Monday, December 22, 2008
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.
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.
Friday, December 19, 2008
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:
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:
Wednesday, December 17, 2008
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.
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.
Monday, December 15, 2008
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.
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.
Sunday, December 14, 2008
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.
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.
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