GYM WEST

Training Training Logs
41

A1- DIP 45#
A2- PULL-UP 45#
10X3

BACK SQUAT
5X5

B1- Face pulls
B2- Back extension
4x8

Curls, reverse
5x5

42

Monday night:

rode my bike 2.5 miles to and from BJJ.

BJJ rolled 1 1/2 hrs. tough matches fast paced.

43

Tuesday night:
This is what I had the MMA guys at Frostbite Vale Tudo doing.

A1-MB lock-offs
A2-Single leg DL
3 sets

B1-Pull-up
B2-Jumping box squat
3 sets

C1-Ring Push-up
C2-DL w/high pull

D1-KTE
D2-HB squat

RD1
OH squat
Presses
Row
Circles
FS

RD2
Sprawl thruster
WB Hops
MB Slams
Prowler
Lunge Thruster

RD3
Tabata Swings

RD 4
HB hang
Pull-up hang
Ring support
Push-up hold
OH plate hold

Rocks

44

Saturday:

Heavy object carries: distance 30yds
Farmers walk 145# 15 yds/arm
Heavy bag
54# KB racked
100# plate
25#MB one arm over-head
25#plate/10#plate pinch

Frostbite Vale Tudo

Rope climbs
Ricochet
3 sets

Rings Dips
HB clean and squat
3 sets

Inverted row w/rings
Single leg squat
3 sets

MB rollouts
TGU
3 sets

I have ridden the bike 35 miles this week. Also I was suppose to have a soccer game this last week the other team no showed again.

Rock

45

BJJ MONDAY:

Drilled mounted arm bars, knee on belly arm bars and keylocks.

rolled 30 minutes

46

Frostbite Vale Tudo

A1 Ring pullup
A2 Drop-off

B1 Suitcase Deadlift
B2 KTE

C1 HB Lunge
C2 one-arm thruster

D1 MB OH chop
D2 T-push-up
3 set of each superset

Rd1
MB cross-over
single leg lateral hop
inch-worm
single leg lateral hop
Bear crawl

Rd2
MB mountain climber
single leg lateral hop
WB hop
single leg lateral hop
MB cross-over

Rd3
Tabata OH squat

Rd4
HB hang
pullup hang
dip support
pushup hold
handstand

47

3.2 miles in 21:14

48

Monday:
soccer game
Tuesday:
soccer game
Wednesday:
two soccer games

physically I am drained!

49

Saturday:
Frostbit Vale Tudo
one of the fighters had a sore knee so we did strickly upper body workout today which I never do. It made the workout extremly tough.

Everything was done on the rings and we did it as a super set until we completed 50 reps.

A1 Pull-up
A2 Dips
50 reps

B1 Push-up
B2 Inverted row
50 reps

rd1
Plate presses
Plate rows
Plate circles
Wheelbarrow hop

rd2
Inchworm
MB slam
WB hop
MB slam

rd3
HB hang
Pullup hang
pushup hold
dip support
handstand hold

50

Tuesday:
Frostbite Vale Tudo

Again we were limited to upper body work

A1 Push-press
A2 SL DL

B1 SL Snatch
B2 Lock-off

50 reps for each

RD1
Plate presses
Plate Rows
Plate circles
MB slam
WB hop
Inchworm
MB slam
MB hip toss
MB slam
WB hop
MB hip toss
WB hop
HB hang
Pull-up hang
Push-up hold
Dip support
Handstand hold

Tonight was one GIANT round that lasted over 15 minutes the only rest was walking from one drill to the next.

51

Day 1 complete

Brad-168
Vert. 26.75"
Broad jump 9.81’
Sled drag 234’10" or 78.3yds
Pull-up hang 2:01.69
50yd car push 26.78

West-154
Vert. 27"
Broad jump 9.83’
Sled drag 215’5" or 71.8yds
Pull-up hang 2:31.25
50yd car push 31.06

I have a thread started in “Strength Sports”
titled “A Little Competition” post your numbers there I want to see what you can do.

52

Pushing car 50yd in 31 seconds.

53

It has been a while since I have posted a workout. I have just been busy on vacation, wife gave birth to third child, work, studying for exams.

My workouts have not stopped just not on a routine. I am starting back up. I have 6 months until Im out of the army. I also have 3 months until jan 1st when my goals for 2008 are to be completed by.

54

Wednesday morning

Squat 6 sets working up to a 3RM
135,185,225,245,255,265
Push-Press
4x6 #125
1 Arm Snatch 6 sets working up to a 2RM
45,55,60,65,70,75
Chins
4x10
Lockoff
3x10
Knee-to-Elbow (KTE)
3x10

55

Rower 2mi 10:40
3x12 single arm KB swings
3x20 Incline paraletts push-up