The Bulletproof Athlete - Impenetrable - Unyielding - Invincible

Training Training Logs
61

Tuesday 220915

One of the reasons I find having an online log appealing is accountability to the readers, so when I make a statement of any sort I feel accountable to follow up upon it as a result. As is turns out though, I won’t be able to follow through with the new program change as too much of the stuff I need is either broke or missing. As I arrived this evening both cable cross “machines” had a broken cords rendering them utterly useless and the medicin balls where all missing. Therefore I have no other choice but wait until they get new medballs and repair the equipment.

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive Contrast work: 3/10
A1 Glute bridge 10x3,
1 x 150 - 1 x 160 - 1 x 170 - 1 x 180 - 1 x 190 - 1 x 200 - 1 x 210 - 1 x 220 - 1 x 232.5

  • Lost a set somewhere

A2 Kneeling high jumps 10x3, 90-180s rest, pause stretch: squat
1 x HBS
1 x HBS + 5kg plate
1 x HBS + 15kg plate
2 x HBS + 15 & 5kg plate
2 x HBS + 15 & 10kg plate
2 x HBS + 15 & 10 & 5kg plate

  • Again, lost a set somewhere

Strength work:
Stick grip pull up from dead hang 10x3, 90-180s rest, pause stretch: hip flexor stretch
1 x 5 - 1 x 7.5 - 1 x 10 - 1 x 12.5 - 1 x 15 - 1 x 17.5 - 1 x 20 - 1 x 22.5 - 1 x 25 - 1 x Bw

Bulletproofing:
Neck harness 3xmax, 60-90s rest, pause stretch: weighted quad stretch
1 x 17.5 x 10
1 x 20 x 6
1 x 10 x 30

Grip work:
Band resisted alligator smash 2xmax time, 60-90s rest
1 x ??
1 x ??

Week 38 Comnpilation

62

Thursday 240915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive Contrast work: 4/10
A1 Glute bridge 10x3,
1 x 150 - 1 x 160 - 1 x 170 - 1 x 180 - 1 x 190 - 1 x 200 - 1 x 210 - 1 x 220 - 2 x 230

A2 Kneeling high jumps 10x3, 90-180s rest, pause stretch: squat
1 x HBS
1 x HBS + 5kg plate
1 x HBS + 15kg plate
2 x HBS + 15 & 5kg plate
2 x HBS + 15 & 10kg plate
2 x HBS + 15 & 10 & 5kg plate
1 x HBS + 15 & 10kg plate

Strength work:
Inverted thick rope body weight rows 3xmax, 60-90s rest, pause stretch: It band
1 x 11
1 x 10
1 x 8

Bulletproofing:
Neck harness 3xmax, 60-90s rest, pause strech: Wrist & fingers
1 x 10kg x 50
2 x 10kg x 25

Neck harness half circles 2xmax, 60-90s rest
1 x 5kg x 30
1 x 10kg x 14

63

Friday 240915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive Contrast work: 5/10
A1 Glute bridge 10x3,
1 x 152.5 - 1 x 162.5 - 1 x 172.5 - 1 x 182.5 - 1 x 192.5 - 1 x 202.5 - 1 x 212.5

  • Fatigue was setting in around the 5’th or 6’th set so I stopped after the 7’th.

A2 Kneeling high jumps 10x3, 90-180s rest, pause stretch: squat
1 x HBS
1 x HBS + 5kg plate
1 x HBS + 15kg plate
1 x HBS + 15 & 5kg plate
3 x HBS + 15 & 10 & 5kg plate

Strength work:
Leg press 5x5, 60-90s rest, pause stretch: Fingers & wrist
1 x 140 - 2 x 150 - 2 x 160

Bulletproofing:
Handstand holds 3xmax time, 60-90s rest, pause strech: It band
2 x 60s
1 x 50s

Grip work:
Plate flipping
1 x 15kg x 36 - both hands
1 x 15kg x 31 - both hands
1 x 10kg x 35 - both hands
1 x 10kg x 22 - right hand
1 x 10kg x 22 - left hand

64

Sunday 270915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive Contrast work: 6/10
A1 Glute bridge 10x3,
1 x 152.5 - 1 x 162.5 - 1 x 172.5 - 1 x 182.5 - 1 x 192.5 - 1 x 202.5 - 1 x 210 - 1 x 220 - 1 x 230

  • Apparently I can’t count. Lost a set again.

A2 Kneeling high jumps 10x3, 90-180s rest, pause stretch: squat
1 x HBS + 5kg plate
1 x HBS + 15kg plate
2 x HBS + 15 & 5kg plate
2 x HBS + 2 x 15kg plates
2 x HBS + 15 & 10 & 5kg plates
1 x HBS + 15 & 5kg plate

Strength work:
Inverted thick rope rows 5x5, 60-90s rest, pause stretch: Weighted It band
2 x 10kg vest
2 x 10kg vest + 1.25
1 x 10kg vest + 2.5

Bulletproofing:
Neck harness 2xmax, 60-90s rest, pause strech: Weighted quad stretch
1 x 15kg x 19
1 x 15kg x 15

Grip work:
Plate flipping 2xmax reps in 60s, 60-90s rest, pause stretch: standing calf stretch
1 x 15kg x 31 - Both hands
1 x 10kg x 26 - Right hand
1 x 10kg x 28 - Left hand

Flip medley 1xmax reps in 30s of 15kg both hands, 10kg right hand, 15kg both hands & 10kg left hand.
15: 19 reps
10: 14 reps (right)
15: 14 reps
10: 12 reps (left)

  • Even though I’ve only just pasted the half way point, I’ll be changing the explosive exercise again as of next workout. I’ve been experiencing some clavicular irritation the last couple times. Most probably due to having to hold the bar away from the torso once bridged off the floor, as my max isometric bench press hold is no way near the weight I’m capable of bridging, straining the clavicular.

  • Besides from moving on to a new contrast set I’ve also decided to cut down the sets to 5. With everything from changing the weights, stretching/resting in between sets, moving the weights around to elevate the jump station etc. it takes a fucking lifetime to finish 10 sets.

----- > Any feedback is welcome!

This weeks video compilation on the door steps…

65
66

Tuesday 290915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work:
Low block cleans 10x3, 90-180s rest, pause stretch: Squat
1 x 50 - 1 x 52.5 - 1 x 55 - 1 x 57.5 - 1 x 60 - 1 x 62.5 - 1 x 65 - 1 x 67.5 - 2 x 60

Strength work:
Inverted thick rope rows 5x5, 60-90s rest, pause stretch: Weighted squat*
1 x 10kg vest
1 x 10kg vest + 1.25
1 x 10kg vest + 2.5
1 x 10kg vest + 3.75
1 x 10kg vest + 5

  • 3 x 30kg weighted squat - 1 x 40kg - 1 x 30kg

Bulletproofing:
Unilateral hyperextensions 2xmax, 60-90s rest, pause stretch: standing calf stretch
2 x 10

Slow as fuck unilateral leg curls w/3s hold at peak contraction 3x10, 60-90s rest, pause stretch: Fingers and wrist
1 x 20kg
2 x 25kg

Neck harness 3xuntil it burns, 60-90s rest, pause stretch: Weighted quad stretch
3 x 10kg x 35 reps

Half circle neck harness, 3xuntil it burns gooeed, 60s rest
1 x 2.5kg x 30
1 x 5kg x 30
1 x 10kg x 14

67

Thursday 011015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work: 2/10
Low block cleans 10x3, 90-180s rest, pause stretch: Squat
1 x 52.5 - 1 x 55 - 1 x 57.5 - 1 x 60 - 1 x 62.5 - 1 x 65 - 1 x 67.5 - 3 x 62.5

  • The 67.5 is slightly lighter this time around than last time Cleans was in focus.

Strength work:
Inverted thick rope rows 5x5, 60-90s rest, pause stretch: Weighted squat*
1 x 10kg vest
1 x 10kg vest + 1.25
1 x 10kg vest + 2.5
2 x 10kg vest + 5

  • 4 x 30kg weighted squat

Bulletproofing:
Neck harness 3xmax, 60-90s rest, pause stretch: Weighted quad stretch
1 x 15kg x 25
1 x 16.25 x 15
1 x 17.5 x 8

Neck harness 5x2, 30-45s rest
3 x 20kg
1 x 22.5 x 1
1 x 20kg

68

Friday 021015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work: 3/10
Low block cleans 10x3, 90-180s rest, pause stretch: Hip flexor
1 x 55 - 1 x 57.5 - 1 x 60 - 1 x 62.5 - 1 x 65 - 1 x 67.5 - 4 x 62.5

  • The 67.5 was even lighter today.

Bulletproofing:
60 min turkish get up w/ 1 arm overhead walk, approximately 40 steps in total.
3 x 20 - 3 x 16 - 1 x 20 - 2 x 16 - 2 x 12 - 1 x 20 - 1 x 16 - 1 x 12 - 1 x 16 - 1 x 12 - 1 x 20 - 1 x 16 - 2 x 12 - 1 x 16
Total: 21 get ups on each side & 1680 steps

Grip work:
Plate flip, 5 bilateral flips every 30s for 5 min
15kg plate

Plate flip, 5 unilateral flips on each side every 30s for 5 min
10kg plate

69

Sunday 041015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work: 4/10
Low block cleans 10x3, 90-180s rest, pause stretch: Hip flexor
1 x 55 - 1 x 57.5 - 1 x 60 - 1 x 62.5 - 1 x 65 - 3 x 67.5 - 2 x 62.5

Strength work:
Fat grip floor deadlift 5x5, 60-90s rest, pause stretch: Iron cross x 20
1 x 60 - 1 x 62.5 - 1 x 67.5 - 1 x 70 - 1 x 75

Bulletproofing:
Slow as fuck unilateral leg extensions 3x10, 60-90s rest, pause stretch : dynamic hamstring stretches x 20
1 x 20 - 1 x 25 - 1 x 30 alternated

Neck harness 2 reps every 30s for 5 min
Total: 20 reps x 20kg plate

Prone neutral neck static holds for time 2xmax time, 60-90s rest
1 x 15kg x 54s
1 x 15kg x 44s

Grip work:
Plate flip, 5 bilateral flips every 30s for 5 min
Total: 50 reps x 20kg plate

70

Tuesday 061015

Today’s training
Everything in KG’s not pounds!

Warm up: 2 hours of sparring, 20 min foam rolling

Explosive work: 5/10
Low block cleans 10x3, 90-180s rest
1 x 57.5 - 1 x 60 - 1 x 62.5 - 1 x 65 - 1 x 67.5 - 2 x 70 pr - 3 x 62.5

Strength work:
Towel grip floor deadlift 5x5, 60-90s rest
1 x 100 - 1 x 105 - 2 x 110 - 1 x 120 x 4 / grip fail on 5th rep

Bulletproofing:
Neck harness 2 reps every 30s for 5 min
21.25kg x 20 reps

Neck harness 5 reps every 30s for 5 min
15kg x 50 reps

Hello splenius capitis !

71

Friday 101015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work: 6/10
Low block cleans 10x3, 90-180s rest, pause stretch: Hip flexor
2 x 60 - 1 x 62.5 - 1 x 65 - 1 x 67.5

Strength work:
Fat grip floor deadlift 5x5, 60-90s, pause stretch: Iron cross x20
1 x 65 - 1 x 70 - 1 x 75 - 1 x 80 - 1 x 85

Bulletproofing:
Neck harness 4xuntil it feels good, 60-90s rest, pause stretch: squat
3 x 10kg x 25
1 x 10kg x 15

Unilateral leg extensions, 3x10, slow as fuck, 60-90s rest, pause stretch: It band
3 x 25kg

Grip work:
DB hub edge holds 3xmax time, 60-90s rest, pause stretch: Fingers & wrist
1 x 7kg db x 24s right hand - 25s left hand
1 x 7kg db x 24s right hand - 34s left hand
1 x 7kg db x 52s right hand - 46s left hand

My IBS broke out late Wednesday night after rolling, leaving me unable to sleep before I was in a state of complete exhaustion late thursday night. Woke up after 14 hours of bad sleep, still feeling the effects of the outbrake and without haven eaten anything in almost two days. Needless to say I didn’t have much energi but I still felt the urge of going to the gym.
Once there, as always my energi seems to begin spiking so it could definitely have been worse even though it wasn’t very good.

As a result everything seemed a lot heavier than usual. Decided not to compete against the last workout results and just get in some reps and getting something done. It’s not always much, but it’s always something

72

Saturday 111015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive work: 7/10
Low block cleans 10x3, 90-180s rest, pause stretch: Valgus band squat
3 x 60 - 2 x 62.5 - 2 x 65 - 1 x 67.5

Calf jumps with bands above and below the knee 10x3, 60-90s rest, pause stretch: Neck stretch
2 x 12.5 kg db’s - 2 x 15kg db’s - 2 x 17.5kg db’s - 2 x 20kg db’s - 2 x 22.5kg db’s

  • Db in each hand
  • Bands to prevent valgus & activate glute maximus

Box squat jumps with bands above and below the knee, 10x3, 60-90s rest, pause stretch: Iron cross x20
1 x bw - 2 x 3kg db’s - 2 x 4kg db’s - 2 x 5kg db’s - 2 x 6kg db’s - 1 x 7kg db’s

  • Db in each hand
  • Bands to prevent valgus & active glute maximus

Bulletproofing:
Band pull apart 4xuntil form begins to deteriorate, 60-90s rest, pause stretch: It band
1 x yellow band x 15
3 x yellow band x 10

Prone static neck holds for time, 3xmax time, 60-90s rest. pause stretch: dynamic hamstring x10
2 x 10kg x 60s
1 x 15kg x 45s

  • Just got home from the gym 10 minutes ago and it just passed 2:30 am, so besides from my wonderful girlfriend who made a surprise visit bringing coffee, a pillow and her laptop to watch a movie, we were all alone. Even though I normally train around 9-12 am as that is the time I’m mostly energetic, I’m thinking this night training is pretty sweet and I might just adopt it.

  • Goodbye cleans. Fatigue is setting in almost instantly atm.

73

Monday 121015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive work: 1/10
Low block band speed deadlift 10x3, 90-180s rest, pause stretch: Iron cross x 20
1 x 50 - 1 x 52.5 - 3 x 55 - 1 x 50 - 1 x 52.5 - 1 x 55 - 1 x 57.5 - 1 x 60

Calf jumps with knee band 10x3, 60-90s rest, pause stretch: Dynamic hamstring x 10
1 x 12 - 2 x 15 - 2 x 17.5 - 2 x 20 - 3 x 22.5

  • Db in each hand

Box squat jumps with knee bands 10x3, 60-90s rest, pause stretch: Neck
2 x 3 - 2 x 4 - 2 x 5 - 2 x 6 - 2 x 7

  • Db in each hand

Strength work:
Fat grip cable rows 5x5, 60-90s rest, pause stretch: fingers and wrist
1 x 68 - 1 x 77 - 2 x 78.25 - 1 x 80.25

74

Wednesday 141015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive work: 2/10
Low block band speed deadlift 10x3, 90-180s rest, pause stretch: Iron cross x 20
1 x 52.5 - 2 x 55 - 1 x 57.5 - 1 x 50 - 1 x 52.5 - 1 x 55 - 1 x 57.5 - 2 x 60

  • This isn’t about weight. it’s about moving that weight as explosively as humanly possible. Only reason my pelvis and lumbar isn’t broken in half is due to the band.

Strength work:
Fat grip cable rows 5x5, 60-90s rest, pause stretch: Fingers & wrist
1 x 69.25 - 2 x 78.25 - 1 x 80.75 - 1 x 82

Kb shoulder press 3xuntil it burns, 60-90s rest, pause stretch: Dynamic hamstring stretch x 10
2 x 12kg kb’s x 20 - 1 x 16kg kb’s x 8

Bulletproofing:
Neck harness 3xmax x 10kg, 60-90s rest, pause stretch: Prone scorpion kicks x 10
1 x 50 - 1 x 40 - 1 x 35

Lateral neck flexion with harness 3xmax, 60-90s rest
1 x 5 x 20
1 x 6.25 x 25
1 x 7.5 x 20

Grip work:
Plate flip 5 bilateral flips every 30s for 5 min
20 kg plate

Ulnar radius rotations 3xuntil it feels like stopping, 60-90s rest
1 x 2.5 x 10
1 x 3.75 x 6
1 x 3.75 x 5

75

Friday 161015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive work: All explosive work where performed with a timer set to beep at random between 1-10s

A. Low block band speed deadlift 10x3, 90-180s rest, pause stretch: Weighted squat
1 x 52.5 - 2 x 55 - 2 x 57.5 - 1 x 52.5 - 1 x 57.5 - 1 x 60 - 2 x 62.5

B. Floor band speed deadlift 10x3, 60-90s rest, pause stretch: Neck stretch
2 x 52.5 - 2 x 55 - 2 x 57.5 - 2 x 60 - 1 x 52.5 - 1 x 55

C. Overhead medball slams 10x3, 60-90s rest, pause stretch: Dynamic hamstring stretches x 10
2 x 2kg - 2 x 3kg - 2 x 4kg 1 x 2kg - 1 x 3kg - 1 x 4kg - 1 x 2kg

D. Standing rotational medball wall throws 10x3, 60-90s rest, pause stretch: It band
10 x 2kg mb

Bulletproofing:
A. Neck harness 2xmax, 60-90s rest
1 x 15kg x 22
1 x 15kg x 10

B. Lateral neck flexion with harness 2 x not too much, 60-90s rest
1 x 5kg x 15
1 x 5kg x 20
1 x 6.25 x 18

C. Slow as fuck unilateral leg extensions, 2x10, 60-90s rest
1 x 25
1 x pyramid of 20-25-30 and back down again etc.

76

Saturday 171015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive work: All explosive work where performed with a timer set to beep at random between 1-10s

A. Low block band speed deadlift 10x3, 90-180s rest, pause stretch: Squat
3 x 55 - 1 x 57.5 - 1 x 60 - 1 x 62.5 - 2 x 55 - 2 x 65

  • Medium thick green band

B. Floor band speed deadlift 10x3, 90-180s rest, pause stretch: neck
2 x 52.5 - 2 x 55 - 2 x 57.5 - 2 x 60 - 1 x 62.5 - 1 x 65

C. Fat grip cable power rows 10x3, 60-90s rest, pause stretch: it band
2 x 60 - 2 x 50 - 1 x 60 - 1 x 50 - 1 x 60 - 1 x 50 - 1 x 68 - 1 x 50

Strength work:
Unilateral fat grip cable row 3x3, 60-90s rest, pause stretch: fingers and wrist
1 x 34 - 1 x 36.5 - 1 x 40

Bulletproofing:
A. Neck harness 5x10kgx10, 60s rest, pause stretch: Weighted quad stretch

B. Neck harness 5x15kgx5, 60s rest, pause stretch: Weighted quad stretch

Grip work:
Plate flip 5 flips every 30s for 5 min
20kg plate

77

Monday 191015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 60 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive work:
A. Low block speed band deadlift 10x3, 90-180s rest, pause stretch: Neck
2 x 55 - 2 x 57.5 - 1 x 60 - 1 x 62.5 - 1 x 55 - 1 x 57.5 - 2 x 65

  • Medium thick green band

B1. R-squat 5x3
1 x 145 - 1 x 152.5 - 1 x 157.5 - 1 x 162.5 - 1 x 167.5

B2. Kneeling high jumps 5x3, 90s rest, pause stretch: Hip flexor
1 x low setting step bench
1 x high setting
1 x hs + 5kg plate
1 x hs + 2kg 5kg plates
1 x hs + 15 & 5kg plates

C. Overhead medball slams 5x3, 90s rest, pause stretch: hip flexor
2 x 2kg medball - 1 x 3kg mb - 1 x 4kg mb - 1 x 2kg mb

Strength work:
Fat grip cable rows 5x5, 90s rest, pause stretch: fingers and wrist
1 x 70.5 - 1 x 78.25 - 2 x 80.75 - 1 x 82

Bulletproofing:
Neck harness 5 reps every 30s for 5 min: 15 kg

Neck harness 3 reps every 30s for 5 min: 15 kg

Lateral neck flexion with harness
1 x 5kg x 25
1 x 7.5kg x 15

Slow as fuck unilateral leg extension 2x10, 90s rest, 2-3s hold at peak.
2 x pyramid of 25-30-35 and down again etc.

78

Wednesday 211015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

BULLETPROOFING:

Exercise 1: Neck harness 3xmax, 60-90s rest, pause stretch: Prone scorpion kicks x 10
1 x 15kg x 30 - 1 x 15kg x 18 - 1 x 15kg x 20

Exercise 2: Lateral neck flexion w/ harness 3x60-70% of max reps, 60-90s rest, pause stretch: Cat camel x 10
1 x 2.5kg x 30 - 2 x 5kg x 25

Exercise 3: Unilateral hypers 3xmax, 60-90s rest, pause stretch: Iron cross x 20
2 x 10 - 1 x 7

Exercise 4: Db gladiator push up 3xmax, 60-90s rest, pause stretch: Dynamic hamstring x 20
1 x 6kg x 6 (ea) - 1 x 8kg x 4 - 1 x 10kg x 3

Exercise 5: Maxwell prone db swim 3xmax, 60-90s rest, pause stretch: Neck
1 x 1kg x 10 - 1 x 2kg x 8 - 1 x 1kg x 10

Exercise 6: Handstand holds 3xmax time, 60-90s rest, pause stretch: Squat
1 x 63s - 1 x 61s - 1 x 57s

Exercise 7: Unilateral leg press 3x10, 60-90s rest, pause stretch: Hip flexor
1 x sledge - 1 x 2.5kg - 1 x 5kg

Exercise 8: Elevated round back cannon ball pick up to over the shoulder… 3xmax, 60-90s rest, pause stretch: It band
1 x 24kg x 16 - 1 x 24kg x 18 - 1 x 28kg x 12

  • Last exercise was supposed to be just round back kb deadlifts, but something made me want to experiment and thank god for that because at this moment, that exercise is my new favorite. New a name for it though as I don’t think there is one and the one above, is a bit lengthy…
79

Thursday 221015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

STRENGTH:
Fat grip floor deadlift 5x5, 90s rest, pause stretch: Cat camel x 10
3 x 75 - 1 x 80 - 1 x 82.5

Fat grip cable row 5x5, 90s rest, pause stretch: It band
1 x 79.25 - 2 x 82 - 1 x 83.25 - 1 x 85

Fat grip kb shoulder press 3x10-12. 90s rest, pause stretch: Squat
1 x 16kg (ea) x 12 - 1 x 16kg x 10 1 x 16kg x 8

R-squat 5x2-5, 90s rest, pause stretch: Neck
1 x 150 x 4 - 2 x 150 x 3 - 1 x 160 x 2

Elevated ball shouldering 2x10-15, 90s rest
1 x 24kg x 12 - 1 x 24kg x 10

80

Thursday 221015

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

Explosive work:

Floor speed deadlift w/band 5x3, 60s rest, pause stretch: Squat
2 x 55 - 2 x 57.5 - 1 x 60

Cleans from low blocks 5x3, 60s rest. pause stretch: Neck
1 x 60 -1 x 62.5 - 1 x 65 - 1 x 62.5 - 1 x 65

Klapping pull ups 5x3, 60s rest, pause stretch: Dynamic hamstring x 15
5 x bw

Overhead medball slams 5x3, 60s rest, pause stretch: Fingers & wrist
2 x 2kg mb - 1 x 3kg - 1 x 4kg - 1 x 5kg

Cable power rows, 5x3, 60s rest, pause stretch: Cat camel
2 x 59 - 1 x 61.5 - 1 x 64 - 1 x 59

  • Goal is to get the weight stack to get some hang time, which it does

Kneeling long jump 5x3, 60s rest, pause stretch: Hip flexor
5 x bw