Joint mobility
prisoner squats 2 x 10 reps
Ribbon 16kg k/b 2 x 10 reps
Turkish get up k/b
32kg x 2 (l+r)
40kg 2 x 1 reps (l+r)
Chins b/w 5 x 3 reps
snatches k/b 24kg 5 x 3 reps
superseted with 1 minute rests
Plate curls thumb on top(#10) and under (#5) 3 x 5 reps w/no rest
Hindu squats 20 reps
Clubbell circles behind head #1's 100 reps
Tuesday, March 28, 2006
Deadlifts
Joint mobility
Two hand kb swings (24kg) 2 x 10 reps
Deadlifts
#216 x 5
#286 x 5
#316 x 5
#336 2 x 5 reps
Rope work x 30 seconds x 5 sets
push press Sandbag #55 5 reps x 5 sets
Band work
Two hand kb swings (24kg) 2 x 10 reps
Deadlifts
#216 x 5
#286 x 5
#316 x 5
#336 2 x 5 reps
Rope work x 30 seconds x 5 sets
push press Sandbag #55 5 reps x 5 sets
Band work
Monday, March 27, 2006
Killer Saturday
Weighted walks
Took my 55 pound sandbag for a 3 mile walk. It took 49:06. Shouldered, Headlock, overhead, bearhug, zercher and across both shoulders. Carried it the whole time. Goal is to carry #100 in less than an hour!
Took my 55 pound sandbag for a 3 mile walk. It took 49:06. Shouldered, Headlock, overhead, bearhug, zercher and across both shoulders. Carried it the whole time. Goal is to carry #100 in less than an hour!
Friday, March 24, 2006
Monday - Thursday
Monday
Joint mobility
Deadlift
236 x 5; 306 x 3 overhand grip
376 x 2; 426 x F staggered grip
236 x 2 w/10sec standing hold staggered grip
Called it a day. Think that the hike took a bit more out of me than I thought. Live and learn
Tuesday
Joint Mobility
Skip x 100 w/blue rope
Bit of pain in right elbow area so just tested to see what aggrivates it.
M/press 12kg 1 x 20 l+r
Row 12kg 1 x 20 l+r slight pain
Push ups BW 1 x 20
French press 12kg 1 x 20
Chins BW 1 x 5 slight pain
Cleans 16kg 1 x 5 this was the most painful
Snatch 16kg 1 x 5
Cleans 16kg 2 x 3 reps
Rows on rope BW 1 x 6
Med ball pick ups #40-80
Plate curls
Two hand w/#20
fingers under 1 x 6
thumb under 1 x 3
One hand w/#10 fingers under 1 x 6
One hand w/#5 1 x6
Clubbells 15 behind head circle both ways 1 x 6
Wednesday
Joint mobility
Deadlift reg. bar #135 x 5; #236 4 x 5 reps
Turkish get up kb 16kg x 5; 32kg 4 x 3 reps
1 Min breaks
Zercher (sandbag #65) 3,6,9,12,3,6,9,3,6,3
Push press kb 24kg 3,6,9,12,3,6,9,3,6,3
8 min 45 seconds
Thursday
Joint mobility
Rope work/waves 1 1/2" x 50' rope 5 x 30 seconds
Double pedulum clubbell 15's 5 x 30 seconds
Farmers walk 32kg kb's 490' x 1
Finger extensor work 3 x 20 reps
The rope is damn HARD work! Very humbling!
Joint mobility
Deadlift
236 x 5; 306 x 3 overhand grip
376 x 2; 426 x F staggered grip
236 x 2 w/10sec standing hold staggered grip
Called it a day. Think that the hike took a bit more out of me than I thought. Live and learn
Tuesday
Joint Mobility
Skip x 100 w/blue rope
Bit of pain in right elbow area so just tested to see what aggrivates it.
M/press 12kg 1 x 20 l+r
Row 12kg 1 x 20 l+r slight pain
Push ups BW 1 x 20
French press 12kg 1 x 20
Chins BW 1 x 5 slight pain
Cleans 16kg 1 x 5 this was the most painful
Snatch 16kg 1 x 5
Cleans 16kg 2 x 3 reps
Rows on rope BW 1 x 6
Med ball pick ups #40-80
Plate curls
Two hand w/#20
fingers under 1 x 6
thumb under 1 x 3
One hand w/#10 fingers under 1 x 6
One hand w/#5 1 x6
Clubbells 15 behind head circle both ways 1 x 6
Wednesday
Joint mobility
Deadlift reg. bar #135 x 5; #236 4 x 5 reps
Turkish get up kb 16kg x 5; 32kg 4 x 3 reps
1 Min breaks
Zercher (sandbag #65) 3,6,9,12,3,6,9,3,6,3
Push press kb 24kg 3,6,9,12,3,6,9,3,6,3
8 min 45 seconds
Thursday
Joint mobility
Rope work/waves 1 1/2" x 50' rope 5 x 30 seconds
Double pedulum clubbell 15's 5 x 30 seconds
Farmers walk 32kg kb's 490' x 1
Finger extensor work 3 x 20 reps
The rope is damn HARD work! Very humbling!
Monday, March 20, 2006
Outdoor workout
Friday 17th
Joint mobility
Skipping 2 x 100 reps
Front lever #8 sledge 2 x 3 reps
Wrist roller 2" PVC 1/4 turns #65 3 x 5 reps (clock and anti clockwise
Loading pin #80 x 1 ; #130 x 1
Overhead squats keg #65 lots of singles 14ish
Short easy jog
Saturday 18th
Joint mobility
Hindu squats 1 x 30 reps
Turkish get up Dbl w/24s 2 x 1 rep
Swings #88 kb w/green band 5 x 10 reps w/30 second breaks
Clubbells 15's
swipe w/press 2 x 5
inward & outward shield cast 2 x 5 reps
finger extensor work 3 x 20 reps
Sunday 19th
Gripper trainer 1 x 12 reps 2 x 15 reps
supersetted with extensor work 3 x 20 reps
Hiking, chins and some fun with stonesGreat to enjoy the fresh outdoor air
Great role models
My parents visiting from Oz. Definately a blessing to have such positive role models.
Friday, March 17, 2006
This week so far
Sunday 12th
did some light extensor work
Monday 16th
Joint mobilty
Push press med ball # 6o 2,4,6,8,10,8,6,4,2
Row keg #65 2,4,6,8,10,8,6,4,2
Partner ladder style
Deads 2 1/2" #156 5 reps x 10 sets w/45 second rests
extensor work
Tuesday 17th
joint mobility
Wednesday 18th
Joint mobility
AM
Swings w/#50 kb
Mountain climbers
Squats w/#50 kb
Burpees
Reps 2,4,6 twice through
PM
Swings w/#50 kb
Mountain climbers
Squats w/#50 kb
Burpees
Reps 4,6,8,6,4
Thursday 19th
Deads - all done overhand w/3 min breaks
#236 x 5
#316 x 5 x 3 sets
#236 x 5
Push press med ball #100 5 x 5
Rope climb 1 1/2 " 5 x 5
back to back w 1 min rest between
#200 sandball on stomache x 5 mins
Band stretching
extensor work
Felt great to be doing deads with the reg diameter bar again. I definately feel a huge carryover with grip now.
Revisited an old friend with the sandball on the stomache. Was talking to my friend Franz and he said he had just done it. Check out his blog at http://www.franztrainingblog.blogspot.com/
I forgot how painful mentally it is!
Extensor work is great. Really helping with the hand health.
did some light extensor work
Monday 16th
Joint mobilty
Push press med ball # 6o 2,4,6,8,10,8,6,4,2
Row keg #65 2,4,6,8,10,8,6,4,2
Partner ladder style
Deads 2 1/2" #156 5 reps x 10 sets w/45 second rests
extensor work
Tuesday 17th
joint mobility
Wednesday 18th
Joint mobility
AM
Swings w/#50 kb
Mountain climbers
Squats w/#50 kb
Burpees
Reps 2,4,6 twice through
PM
Swings w/#50 kb
Mountain climbers
Squats w/#50 kb
Burpees
Reps 4,6,8,6,4
Thursday 19th
Deads - all done overhand w/3 min breaks
#236 x 5
#316 x 5 x 3 sets
#236 x 5
Push press med ball #100 5 x 5
Rope climb 1 1/2 " 5 x 5
back to back w 1 min rest between
#200 sandball on stomache x 5 mins
Band stretching
extensor work
Felt great to be doing deads with the reg diameter bar again. I definately feel a huge carryover with grip now.
Revisited an old friend with the sandball on the stomache. Was talking to my friend Franz and he said he had just done it. Check out his blog at http://www.franztrainingblog.blogspot.com/
I forgot how painful mentally it is!
Extensor work is great. Really helping with the hand health.
Saturday, March 11, 2006
Training
Double Turkish get up with two 24kg kettlebells
Thursday
Joint mobility
dbl k/b Turkish get ups (24's) 2 sets x 1 rep
(28's) 2 sets x 1 rep
32's are too heavy at the moment
This is a killer exercise. One of the hardest exercises I have done!
Friday
Joint mobility
#400 tire flips 10 sets x 5 reps w/one minute rests
Wasn't too hard so I am looking forward to getting some heavier tires:)
Wednesday, March 08, 2006
workout log update
I have been negligent in updating this so here is this weeks so far!
Monday 6th
Joint mobility
Fat bar deadlift: (bar + 90 pounds) 10 sets x 5 reps
1 min breaks
Tuesday 7th
Joint mobility
Dbl k/b snatch with mil. press w/24's 4 sets x 5 reps
Pullups on rings w/ bodyweight 4 sets x 5 reps
Rest 5 mins between sets
Wednesday 8th
Joint mobility
Swings k/b w/24 2 sets x 10 reps
Fat bar d/lift Bar + 117 pounds !0 sets x 5 reps
Keg carry approx 60 pounds: overhead to corner shouldered back
Finger extensor work
Monday 6th
Joint mobility
Fat bar deadlift: (bar + 90 pounds) 10 sets x 5 reps
1 min breaks
Tuesday 7th
Joint mobility
Dbl k/b snatch with mil. press w/24's 4 sets x 5 reps
Pullups on rings w/ bodyweight 4 sets x 5 reps
Rest 5 mins between sets
Wednesday 8th
Joint mobility
Swings k/b w/24 2 sets x 10 reps
Fat bar d/lift Bar + 117 pounds !0 sets x 5 reps
Keg carry approx 60 pounds: overhead to corner shouldered back
Finger extensor work
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