5/31/12 off
6/1/12 EDT
Double 70’s
20 minutes
Double Military Press alternated with Double Row
18 sets (17 X 2)(1 X 1)= 35 Presses
18 sets (3 x 4) (14 x 3) (1 x 2)=56 rows
Rest 5 minutes
15 minutes
Double Squat alternated with Double Swing Outside the Knees)
10 sets (9 x 4) (1 x 2) =38 squats
10 sets (3 x 7) (6 x 6)(1 x 3) = 60 swings
Rest 2 minutes
Deadlifts (2 x 10)
Did it in my garage today, it was 62 degrees this morning with a little breeze, perfect for working out. Felt great once I got going
6/2/12 Off
6/3/12
3 mile run
5 rounds of Jump Rope x 50 alternated with 88lb 2 hand swings x 20. 1 minute rest after each round
One Arm Push Press 88
5 x 1L,1R 1 minute rest between sets. I’m getting close on the right side. Minimal knee dip
Loaded Carries Double 70’s
2 rounds of Farmer’s Walk, Walk with bells in the rack, One arm Waiters Walk
Felt great when I was done. Not tired, energized.
6/4/12 Wasn’t going to workout today but the golf tournament I was supposed to play in was rained out
88lb Bulldog
TGU 5,5
20 minutes
Push Press alternated with One Arm Row
10 sets 5 fails L, 4 fails right I did loaded cleans. If it went up great. Failed on the first 3 each side, but kept practicing my clean and technique. Also, the 20 minutes kept getting interrupted by business calls.
Rows 10 x 3,3
Rest 5 minutes
15 minutes
Goblet Squats alternated with One Arm Swing
9 x (8 x 6, 1 x 8) for all. 56 squats 112 swings.
6/5/12 Off
6/6/12
20 minutes, Double 70 kettlebells
Military Press alternated with Double Rows
17 sets (5 x 3, 10 x 2, 2 x 1) = 37 presses
17 sets (7 x 5, 4 x 5, 6 x 3) = 73 Rows
Deadlifts 2 x 10
15 minutes
Double Squat alternated with Double Swing Outside the Knees
10 x 4 for squats = 40, 10 sets 1 x 7, 9 x 6 = 61 swings.
Felt great until the 6th set of squats/swings. Hit an absolute wall.
6/7/12 Off
6/8/12 EDT
88lb kettlebell
20 minutes
Clean and Push Press alternated with One Arm rows
13 sets (3 fails, 10L, 13R) for push press
13 sets (1 x 4, 12 x 3) =40 each side
Rest 5 minutes
15 minutes
Goblet Squat alternated with One Arm Swings
10 x 6 = 60 for squats, 10 x 6L, 6R for swings =120
Rest 3 minutes
TGU 1,1 x 88, 1,1 x 62, 1,1 x 55 1,1 x45, 1,1 x 26
Loaded carries, Double 70 kettelbells
Up to the cul de sac and back 4 Farmer’s walks, 3 Rack Position Walk, 3 Waiters Walks, L,R
6/9/12 Off
6/10/12
TGU 28 kg kettlebell, 5,5
One hand swings alternated jump rope
6 rounds of 10, 10, 50 jumps
3 mile run
Double 70 Loaded carries
6/11/12
EDT Double 70 kettlebells
20 minutes
Double Military Press alternated with Double Rows
38 presses, 75 Rows
Double Deadlift 2 x 10
15 minutes
Double Squat, alternated with Double Swing OTK
10 sets 41 squats, 62 Swings
6/12/12 Off
6/13/12
TGU 88 5,5 alternating hands after each rep
20 minutes, Dips alternated with Neutral Grip pullups
15 sets, 75 dips, 45 pullups
Rest 5 minutes
15 minutes 88 lb kettlebell
Goblet Squats alternated with One hand swings
9 sets, (7 x 7, 2 x 6) for each. 61 squats, 122 swings
6/14/12 Hoop last night
6/15/12
20 minutes, Double 70’
Double Military Press alternated with Double Row
18 sets (3 x 3), (5 x 1), 10 x 2)=34 failed
18 sets (8 x 5), (10 x 4) = 80 PR
Deadlift 2 x 10
15 minutes
Double Squat alternated with Double Swing OTK,
9 sets (8 x 5, 1 x 6) = 46 PR
9 sets (7 x 7, 2 x 80 = 65 PR
I was a little stiff after hoop last night. Did this workout in the afternoon. I knew after the 5 th of presses, i wasn’t hitting my goal of 40. Just couldn’t find the right groove, but I grinded out 34. Am happy with the other exercises.
6/16/12
9 x 100 yard sprints, 1 x 120 yard sprint alternated with 100 jump rope
6/17/12
3 mile run
Farmers Carries up the street and back double 70’s
6/18/12
New Density training
Double 70 Clean and Press 12 x 2 starting each set at the top of each minute
Pullups 14 (2 x 2, 12 x 3) start at the top of each minute. Struggled at the end
Farmers carries in parking lot
6/19/12
Double 70 Squats 5 x 10, 3 minutes rest in between sets
One Arm Snatch, 70. Goal is 17 sets of 3,3 start at the top of each minute.
Did (14 x 3 R), (13 x 3) L, (1 x 2) L 83 reps
TGU 70 5L, 5R alternating hands after each rep.
Yesterday I tried to get cute on my clean and presses by doing a set straight from the floor instead of swinging through my legs. I was penalized with a blister below the ring finger in the palm of my hand. Not debilitating for snatches, until the last set when on my left hand, I did a bad rep and dragged the handle right over it. I quit while I was ahead. Conditioning was great. Off tomorrow
6/21/12
Pullups, 13 x 3, 1 x 1 = 40, do a set at the top of each minute
Double 70 Military Press 12 x 2 = 24 at the top of each minute
Loaded Carries 2 sets each, 60 yards
Farmers Walks, Walk in the Rack, Waiters Walk.
6/22/12
Double 70 Squats
5 x 5
One Arm Snatch
17 (16 x 3, 1 x 2) L, R 100 snatches in 16:20.
6/23/12 off
6/24/12 off
6/25/12
Density training
Pullups 40 reps 12 sets 6 x 4, 4 x 3, 2 x 2 in 11:15
Double 70 military press 12 sets 3 x 3, 2 x 2, 1 x 3, 1 x 2, 2 x 1, 1 x 2, 2 x 1 in 11:56
Loaded Carries, 2 rounds each of Farmers Walk, Racked Carry, Waiters Walk
Pullups got real tough around the 7 th set.
6/26/12
Double 70 Squats 5 x 10
One Arm Swing 10 x 10L,10R, 30 seconds rest done in 10:45
3 sets of Farmers Carries
6/27/12 Off
6/28/12
Pullups 11 sets (7 x 4), (4 x 3) =40 Started set at the top of each minute 10:20
Double 70 Military press 14 sets in 11:35 (4 x 3) (1 x 2) (1 x 1), (1 x 2), (7 x 1)
Two Hand Swings 5 x 20
6/29/12
Double 45’s
Double Snatch to Press and Front Squats combination
Ladder Style
3 x (1,2,3,4,5)
6/30/12 Off
7/1/12 Off
7/2/12
Double 70’s
Double Military Press 8 x 3
Farmers Carries, Racked Carries, Waiters Walk 2 sets
Pullups 8 x 3, start at the bottom of each minute
Bottoms Up Press 14 kg 1 x 5L, 5R, 18kg 1 x 3R, 2 L
7/3/12
Double 45’s
Double Snatch to Press, Front Squat Combination
5 ladders of (1,2,3,4,5) 75 reps each 44 minutes
7/4/12 Worked out with my son
88lb. kettlebell
10 sets of two hand swings and jumping rope, First 7 sets were 10-15 reps. Last 3 did 10,20,30 16:38
Reverse TGU
2 x 62 each side
2 x 55 each side
1 x 45 each.
4:45
Way tougher than a regular TGU. I always felt going down is harder than coming back up. I bit off more than I could chew with this exercise.