Tuesday, March 28, 2006

Todays training

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

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

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!

Friday, March 24, 2006

Short and Sweet

Joint mobility

Double snatch w/front squat k/b 2 x 24kg 5 x 5 reps
1 min breaks

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!

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 stones

Great 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.



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