Training 24 June 2015
2a. Kneeling MB Chest Throw into Beam 6x3@20#MB
2b. Barbell Bench Press 10x45, 5x95, 3x135, 2x185, 2x205, 2x225, 1x245, 1x265, 1x280, 8x225 (failed 0n 9th rep)
3a. KB Upright Row 12x16kg, 2x8@20kg
3b. Ring Face Pulls 3x8@BW
Training 25 June 2015
2a. Barbell High Bar Back Squats 5x45, 5x95, 3x135, 3x185, 2x225, 2x255, 5x2@275
2b. Barbell Squat Jumps, Vertical Jumps, Long Jumps- sets of 3 each, rotating through the movements.
3a. Single Leg Glute Bridge with Leg Whip 3x8@BW
3b. Ring Fallouts 3x8@BW
4a. Russian Leans 4x5@BW
4b. Sledge Hammer Work Front/Back Levers and Twists 3x6@8# all movements and for each hand.
Training 27 June 2015
Treadmill Wrmup x 5 minutes at 4 mph on incline of 4. Total body foam rolling.
Sumo Barbell Deadlift 5x135, 3x225, 3x315, 2x365 then 4x2@405
Snatch Grip High Pull from Hang 3x135, 3x185, 3x205, 2x2@225
4a. One Arm Fat Bar Chin-ups 3x2@BW
4b. Strict Overhead Press 5x95, 5x135, 3x3@145
4c. Neutral, Wide Pronated Grip and Underhand Grip Fat Bar Pullups 3x5@BW
6a. Run the Rack Cross Body Hammer Curls 70,65,60,55,50,45,40,35,30,22.5 for 60+ reps.
6b. Down the Stack Tricep Rope Pushdowns 67.5, 62.5, 57.5, 52.5, 47.5, 42.5, 37.5, 32.5 for 60+ reps.
Training 29 June 2014
So I’m out of town this week, but fortunately this hotel has a barbell, a decent selection of plates, DBs up to 60’s, a rack and a flat bench. I will see what fun we can have. I think I will give Thib’s Zombie Training (using it as a base, adding in things I’m weaker on) a run this week, as it seems I have all I need to do those workouts.
Muscle Snatch 5x45, 5x65, 5x95, 5x105, 4x115
Standing Behind the Neck Press 5x95, 5x105, 5x110, 4x115
Standing Military Press 5x135, 2x4@135
Push Press 5x155, 5x165, 2x3@185
Standing One Arm Barbell Shrug 3x10@135 each side
Barbell Bent Over Row 3x5@135 each side
Muscle Snatch>Behind the Neck Press>Standing Press>Push Press. Using a Barbell @95#, go to failure on each movement and transition to the next movement without releasing the bar. I have no idea how many reps, but it did not take more than 60-70 seconds to be totally gassed.
8a. Med Ball Slams 3x15@15#
8b. Weighted Toe Touches 3x15@45
That was fun, refreshing and I’m feeling great!
Training 01 July 2015
2a. Power Clean from Hang 5x45, 5x95, 5x135, 5x155, 5x165
2b. DB Squat Jump 5xBW, 5x25, 3x5@35
3a. Muscle Snatch using Clean Grip 3x3@115. On last rep go immediately into OH Walk.
3b. Overhead Barbell Walk 3x60 metes@115. Had to walk forward and backwards due to the closet I was lifting in.
3 rounds of the following for time, no rest, all loads at BW:
A. 10 Pull-ups
B. 20 Bench Dips
C. 10 Push-ups
D. 20 Walking Lunges
E. 10 Full Squats
Leg Press Calf Raises 2x20@310, 15x310
Training 02 July 2015
Treadmill Warmup x 5 minutes at 4 mph on incline of 4.5
Snatch Grip High Pull 5x45, 5x95, 5x135, 5x5@185
Zercher Deadlift 5x135, 5x155, 5x165, 5x175, 5x185
RDLs 5x225, 5x275, 5x315
Barbel Deadlift 5x315, 5x325
6a. Zercher Deadlift max reps at 185
6b. RDLs max reps at 185
6c. Deadlift max reps at 185. I have no idea how many reps, but I was quivering like a willow limb.
7a. Run the Rack Hammer Curls 40 reps going from 75>70>65>60>55>50>45>40
7b. Down the Stack Tricep Rope Pushdowns 40 reps from 67.5>57.5>47.5>42.5
Training 03 July 2015
Track Day
Warmup x 10 minutes walking>easy jog
5x30 meter sprints (60%, 80%, 90%x3)
5x 200 meter sprints- as hard as I could, but by third one I was way slower than the first two.
400m 50# sandbag carry
Training 04 July 2015
Happy Independence Day!!!
2a. DB Squat Jump 3x5@25 each hand
2b. Standing Pallof Press 2x15@20, 15x15
3a. Barbell Front Squat 3x95, 3x135, 5x4@185
3b. GHR 5x5@BW
4a. Wide Pull-ups, Medium Chin-ups, Narrow Neutral Grip Pull-ups 2x6@BW at each different grip sequence. All on Fat Bar.
4b. Barbell Incline Bench Press 6x95, 6x135, 4x5@185
Fat Grip DB Farmers Walks 30 secondsx100 each hand, 2x20 seconds@100 each hand.
Concept 2 Tabata 20 seconds work to 10 seconds rest for 4 minutes. 759 meters rowed.
7a. Ironmind Grippers 15xTrainer each hand, 3x10@#1 each hand
7b. Expand Your Hand Bands 3x12@Red, 2x15@Blue
Training 06 July 2015
2a. MB Chest Throw 5x3@20#
2b. Flat Barbell Bench Press 45x10, 95x5, 135x5, 185x3, 205x2, 225x2, 245x2, 255x2
3a. MB Push Press 4x2@20#
3b. Barbell High Bar Back Squat 5x95, 5x135, 3x185, 2x225, 2x275, 2x2@300
Training 07 July 2015
Airdyne Warmup x 5 minutes.
Muscle Snatch from the Hang 5x45, 5x65, 5x85, 5x95, 3x3@115
Snatch Pulls 3x3@205
Strict Military Press 5x115, 3x3@135
5a. Wide Grip Pull-ups 2x7@BW, Medium Grip Pull-ups 2x7@BW, Close Grip Neutral Grip Pull-ups 5xBW, 4xBW
5b. ISO Tricep Band Pushdowns 3x60Seconds@Green Band
6a. DB Pullovers 12x30, 12x60, 8x80
6b. Leg Raises in Dip Stand 2x12@BW
All rest between sets was kept as close to 60 seconds as possible. A little longer between exercise changes. I have also been eating a low carb diet for past 4 weeks with the last 10 days being super strict with carb intake. I will do a 8 week block of CKD (5 days low carbs, 48 carb up). First carb up will be starting this Friday after a depletion workout.
Training 09 July 2015
2a. Barbell Jump Squats. 5x3@45
2b. Barbell Sumo Deadlift 3x135, 3x225, 3x315 then 3x2@405
Total time was 9:45.34.
Training 10 July 2015
Airdyne Warmup x 3 minutes.
Depletion Tabata. 4 Rounds of the following at 30 seconds work 15 seconds test. AMRAP IN 24:00 minutes total:
A. Burpee Push-ups
B. Alternating Lunge Jumps
C. MB Inch Worms
D. Rapid Double Leg Glute Bridge with 20# MB between Knees
E. 75# Barbell RDLs
F. 75# Barbell Shrugs
G. 75# Barbell Underhand Rows
H. 75# Barbell Overhead Walks
Drive to track and run two miles. 21:52.36 time.
Time to get some simple carbs in every 2.5 hours while awake. Pancakes in morning. Moving toward more complex carbs by late Saturday. And I tested my urine ketones post workout and got a real nice purple color, which indicates medium ketones in urine. Sweet! And I’ve never, EVER ran two miles straight. And it was pretty easy. Maybe there’s something to burning fat for fuel.
Training 13 July 2015
Limber 11 and Simple 6 Dynamic Warmup
Movement Prep:
A. Pogo Hops 3x10@BW
B. A Marches 2x20 Yards
C. A Skips 2x20 Yards
D. Wall Runs 5x1/side, 5x2/side, 5x3/side
E. Resisted Marches with Sled 10 yards@ 90, 3x10 yards@135
F. Sprint Accelerations 10x10 yards
3a. High Bar Back Squat 5x45, 5x135 warmups. 5x185, 5x205, 3x5@225 for work sets.
3b. Wall Supported Squat Hold with MB Knee Squeeze 2x30 seconds @ 4#MB
3c. External Banded Hip Rotations in Bottom of Squat 2x10@ Blue Band.
After warmup up sets, go thru a,b and c with no rest. Rest 60 seconds after last movement and repeat. Once b and c completed, just do back squats with 60 seconds rest. No sitting, no standing in place. Move!
4a. Barbell Bench Press 5x45, 5x95, 5x135 warmup, then 5x165, 5x185, 5x195, 2x5@205 for work sets.
4b. Reverse Med Ball Walk with Feet on MB, Hands in Push-up Position. 3x5 yards @ BW & 12# MB.
4c. Front Push-up Plank Position "Y"s 2x8 each arm.
After warm up sets, go thru a,b and c with no rest. Rest 60 seconds after last movement and repeat once b and c completed, just do bench presses with 60 seconds rest. Keep moving!
Training 14 July 2015
2a. Slokov Muscle Snatch from Deep Squat 5x5@45. No rest.
2b. Seated Banded Face Pulls 5x12@Green Band. Rest 60 seconds.
3a. Strict Overhead Press 8x115, 6x115, 5x115. No rest.
3b. Bent Over Lateral Raises with Forehead resting on Incline Bench 3x8@20. No rest.
3c. Jump Rope 3x30 Seconds. Rest 60 seconds.
4a. MB Push Press 4x5@20. No rest.
4b. Incline Prone DB Lateral Raises 4x8@20. No rest.
4c. DB Wrist Curl 4x10@50. No rest.
4d. DB Wrist Extension 4x10@20. No rest.
4e. HD Hex Bar Carries 255x60 seconds, 255x50 seconds, 255x40 seconds. Rest 60 seconds.
5a. Ring Ab Fallouts 3x10@BW. No rest.
5b. Kneeling KB Twisting Stand And Press 2x3@35 each side. 30 second rest.
Training 15 July 2015
Track Day!
Warmup x 5 minutes
6x400m repeats. 2:00 pace with 2:00 minutes rest between repeats.
Cool down x 5 minutes.
Training 16 July 2015
2a. Barbell Sumo Deadlifft 5x135, 3x225, 5x315, 5x335, 3x5@365. No rest…
2b. Pretzel Stretch 2x30 seconds each side. No rest…
2c. MB Slides from Head to Waist while in side plank 2x6 up and downs/ side using 20# MB. Rest 60 seconds. Repeat.
Four Rounds of the following for time, no rest:
A. V-bar Dips 8xBW+25#
B. One Arm Barbell Row 6x140/side
C. DB Shrugs 12x140/each side.
Time 10:32
Foam rolling and lower body mobility.
Training 17 July 2015
Treadmill Warmup x 5 minutes 4 mph on incline of 4
Depletion Tabata. 4 Rounds of the following at 30 seconds work 15 seconds rest. AMRAP IN 24:00 minutes total:
A. Burpee Push-ups
B. Alternating Lunge Jumps
C. MB Inch Worms
D. Rapid Double Leg Glute Bridge with 20# MB between Knees
E. 75# Barbell RDLs
F. 75# Barbell Curls
G. 75# Barbell Rows
H. 75# Barbell Overhead Walks
Sprints: 2 sets of 5 @ 40 yards. Rest 30 seconds between sprints, 2 minutes of rest between first set of 5 sprints and the second set of 5.
Training 18 July 2015
Track Day!
400m easy walk, jump, stretch, etc to warmup (it was over 100*…didn’t need much warmup!)
2 mile run. Total time was 19:38.09. 134 seconds better than last week. First mile was 9:30, second was 10:08. Still slow but better.
400m easy walk, stretch, attempt to cool down.
I’ll add in carbs this afternoon, evening and tomorrow. I think 48 hours was too much last weekend, so I’m gonna shoot for 30 hours and see how that works.
Training 20 July 2015
Dynamic Warmup Portions of Limber 11 and Simple 6
Dynamic Movement and Sprint Drills:
A. 3x10 Pogo Hops
B. A Marches 2x20yd
C. A Skips 2x20yd
D. Wall Runs 1/2/3 switches 5 reps of each per side
E. Resisted Marches 4x10yds@135# Sled
F. 10x10yd Accelerations
3a. Front Squat 5x5@165, No rest then
3b. Supported Squat Hold and Squeeze 2x30s@8# MB. No rest then
3c. External Hip Rotations in bottom position of Squat 2x10@ Blue Band. Rest 60 Seconds.
4a. Incline Bench Press 5x5@165. No rest, then
4b. Reverse MB Walk w Feet on MB 3x5yds. No rest, then
4c. Y from Front Plank Push-up Position 2x8 ea arm. Rest 60 seconds.
Go through a,b and c then take no more than 60s rest before starting A again.
Training 21 July 2015
2a. Klokov Snatch + Zots Press 5+5x45, 5+5x55 then 3x3+3@65
2b. Face Pulls 5x12@ Purple and Gray Bands
3a. Snatch Grip High Pulls 5x135, 3x185, 3x195 2x3@205
3b. Ring Parallel Rows 3x10@BW
4a. Fat Grip Pull-ups 2x6@BW Wide Grip, Fat Grip Medium Chin-ups 3x5@BW
4b. Fat Grip Pull Up Bar Skin the Cats 3x3@BW
5a. Shoulder Super Sets (front plate raise 3x8@ 45, seated db lateral raise 3x8@20 and seated db clean and press 3x8@20) all done with no rest.
5b. Seated calf raises 3x12@ 235