Battling Ropes - Tabata x 8 sets
Log Clean + Press
5 x 110, 160, 160, 160, 160#
T-Grip Bench
5 x 140, 170#
3 x 200# (70%)
3 x 230# (80%)
5 x 255# (90%)
Thursday, February 16, 2012
Tuesday, February 14, 2012
Tuesday - Feb. 14
Hurdle Jumps @ 12" x 6
- straight/lateral/straight x 6 each
Snatch
3 x 30, 40, 50, 55, 60, 60, 60kg
Dynamic Squat - SS bar, 15" box
- 250# + #5 bands
- 12 sets of 2 on the minute
Reverse Hyper - long strap
10 x 90, 180, 180, 180#
Plateau Buster 2-arm Swings
8 x 105, 195, 195, 195#
- straight/lateral/straight x 6 each
Snatch
3 x 30, 40, 50, 55, 60, 60, 60kg
Dynamic Squat - SS bar, 15" box
- 250# + #5 bands
- 12 sets of 2 on the minute
Reverse Hyper - long strap
10 x 90, 180, 180, 180#
Plateau Buster 2-arm Swings
8 x 105, 195, 195, 195#
Monday - Feb. 13
Hang Snatch High Pull
5 x 60, 80, 90, 90, 90kg
Press
5 x 35, 45kg
5 x 55kg (65%)
5 x 64kg (75%)
7 x 72kg (85%)
Bent Over Row
8 x 60, 80, 100, 100, 100kg
Fat Gripz DB C+P
5 (r/l) x 70, 90, 110#
circus db (135#) x 3, 3, 3, 2, 1
15 minutes (EDT)
Seated Arnold Press @ 50#
- 10 sets of 5
DB Row @ 90#
- 10 sets of 5
DB Reverse Fly @ 10# - 3 x 10
Lat. Raise @ 15# - 3 x 10
Front Raise @ 20# - 3 x 10
5 x 60, 80, 90, 90, 90kg
Press
5 x 35, 45kg
5 x 55kg (65%)
5 x 64kg (75%)
7 x 72kg (85%)
Bent Over Row
8 x 60, 80, 100, 100, 100kg
Fat Gripz DB C+P
5 (r/l) x 70, 90, 110#
circus db (135#) x 3, 3, 3, 2, 1
15 minutes (EDT)
Seated Arnold Press @ 50#
- 10 sets of 5
DB Row @ 90#
- 10 sets of 5
DB Reverse Fly @ 10# - 3 x 10
Lat. Raise @ 15# - 3 x 10
Front Raise @ 20# - 3 x 10
Thursday, February 9, 2012
Thursday - Feb. 9
Snatch Technique
pvc, 10kg, 15kg, 20kg
Squat
5 x 135, 225#
5 x 270# (65%)
5 x 310# (75%)
5 x 355# (85%)
15 minutes (EDT)
Good Morning @ 135#
- 5 sets of 5
Pistol @ 11"
- 5 sets of 5
Still feeling tired, but feels good to move the body.
pvc, 10kg, 15kg, 20kg
Squat
5 x 135, 225#
5 x 270# (65%)
5 x 310# (75%)
5 x 355# (85%)
15 minutes (EDT)
Good Morning @ 135#
- 5 sets of 5
Pistol @ 11"
- 5 sets of 5
Still feeling tired, but feels good to move the body.
Tuesday, February 7, 2012
Tuesday - Feb. 7
Lots of stretching and foam roller - long over due
Hurdle Jumps @ 12" x 6
- straight x 6
- lateral x 3 (r/l)
- straight x 6
Double KB Clean + Press @ 24kg - with a client
- 5 reps on the minute x 10 minutes
T-Grip Bench
5 x 50, 140, 160#
5 x 185# (65%)
5 x 215# (75%)
5 x 245# (85%)
30 degree Incline DB
10 x 70, 80, 90, 90, 90#
Hang Clean - with client
3 x 60, 70, 80, 80, 80kg
Double KB Swing - with client
8 x 16, 20, 24, 24kg
15 minutes (EDT)
Ring Dips
- 8 sets of 5
2" Pullup
- 8 sets o f 5
Hurdle Jumps @ 12" x 6
- straight x 6
- lateral x 3 (r/l)
- straight x 6
Double KB Clean + Press @ 24kg - with a client
- 5 reps on the minute x 10 minutes
T-Grip Bench
5 x 50, 140, 160#
5 x 185# (65%)
5 x 215# (75%)
5 x 245# (85%)
30 degree Incline DB
10 x 70, 80, 90, 90, 90#
Hang Clean - with client
3 x 60, 70, 80, 80, 80kg
Double KB Swing - with client
8 x 16, 20, 24, 24kg
15 minutes (EDT)
Ring Dips
- 8 sets of 5
2" Pullup
- 8 sets o f 5
Monday - Feb. 6
Inch DB and Coulter DB walk
x 68 feet, 35ft., 10ft, 5 ft.
Those fell off the table real quick, but was very happy with my first trip with one turn.
Plate pinching
35's
35's around the body x 10-15
45's negative hold x 5 (r/l)
Wrist Roller Tower - forward
2 x 85#
x 68 feet, 35ft., 10ft, 5 ft.
Those fell off the table real quick, but was very happy with my first trip with one turn.
Plate pinching
35's
35's around the body x 10-15
45's negative hold x 5 (r/l)
Wrist Roller Tower - forward
2 x 85#
Thursday, February 2, 2012
Thursday - Feb. 2
Assistance Exercise Day - done randomly throughout the day
Pulldown
10 x 85, 100, 130, 150
Decline Situp
x 15, 15
DB Fly
10 x 10, 15, 20
Lat. Raise
10 x 7.5, 15
Bench Press
10 x 135, 135
Reverse Hyper
10 x 20, 70, 70, 70
Pulldown
10 x 85, 100, 130, 150
Decline Situp
x 15, 15
DB Fly
10 x 10, 15, 20
Lat. Raise
10 x 7.5, 15
Bench Press
10 x 135, 135
Reverse Hyper
10 x 20, 70, 70, 70
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