Monday, September 30, 2013

Monday - Sept. 30

Jump Rope - 2 mintes

2-arm Swing
10 x 20, 24, 32, 40kg

Squat - 2 sec. pause
5 x 135, 225, 320#
3 x  360#
1 x 405#

Zercher
5 x 70, 120, 140, 160kg
1 x 180kg

15 minutes (EDT) - 7 sets of each
Lunge (r/l) @ 65# x 8
SLDL (r/l) @ 24kg x 8

SB Crunches
3 x 30

Seated Calf
8 x 100, 125, 160, 160#

Friday, September 27, 2013

Friday - Sept. 27

Erg - 2000m - time 7:02.1

KB Armbar
 x 16, 20, 24kg

Incline Bench - axle
5 x 95, 135#
3 x 185, 210#
2 x 240#

Incline DB Press
10 x 50, 70, 80#

15 minutes (EDT) - 9 sets of each
Pullups - standard bar x 5
Dips x 8

Preacher Curl
8 x 25, 75, 85, 85#

Ab Wheel
3 x 10

Thursday, September 26, 2013

Thursday - Sept. 26

2-arm Swing
10 x 20, 24, 32, 40kg

Fr. Squat - paused
5 x 70, 85, 101kg
3+2 x 116kg
5 singles x 132kg - paused fronts are way harder..:)

DO Axle Deadlift
5 x 65, 115kg
3 x 147, 168kg
3 x 189kg

Sumo RDL - thumbless
10 x 70, 90, 110kg


Wednesday, September 25, 2013

Wednesday - Sept. 25

Starting to work the biceps more the next couple of weeks.  Possible arm wrestling challenge in Japan for TV "Giant Killer".  Also looking into an arm wrestling table to start working multiple times a week in prep.

DB Hammer Curls on Preacher bench (r/l)
10 x 15, 20, 25, 30, 30, 30#

DB Hammer Curl on vertical hang on preacher bench (r/l)
10 x 15, 20, 25#

Shoulder Horn
15 x 5, 7.5, 10, 10

#1 Band internal/external rotation
 4 x 10

KB Arm-Bar
 x 16, 20, 24kg



Tuesday, September 24, 2013

Tuesday - Sept. 24


2-arm Swing
10 x 20, 24kg

DB Shrug
20 x 50, 70#

Axle Clean + Press - clean every rep
5 x 65, 75kg
3 x 84, 96kg
3 x 108kg

Strict Press
5 x 40, 45, 50, 55, 55kg

15 minutes (EDT) - 8 set of each
DB Row @ 100# - 2.5" handle
DB Press @ 40# - fatgripz

Floor crunches
 25 reps in 6 positions

Monday, September 23, 2013

Monday - Sept. 23

Jump Rope - 2 x 1 minutes

2-arm Swing
10 x 20, 24, 32, 40kg

Squat - 2 sec. pause, beltless
5 x 135, 225#
3 x 295, 340#
3 x 385#

Bulgarian Split Squat - hurricane
5 x handles, 90, 180, 205, 205#

15 minutes (EDT) -  6 set of each
Lunge @ 45# x 8
SLDL @ 24kg x 8

Later in the afternoon......


Intermediate Level  - 10 minutes
1st.                15 second hang + 3 pullups – Large Edge
2nd.              2 pullups – Round Slope
20 second hang – Medium Edge
3rd.               20 second hang – Small Edge
15 second 90o bent arm hang – Pocket
4th.               30 second hang – Round Sloper
5th.               20 second hang – Large Edge
4 pullups – Pocket
6th.               3 offset pullups each arm – Jug/Small Edge
(change hands each rep)
7th.               15 knee raises – Jug
15 second hang – Medium Edge
8th.               25 second hang – Medium Edge - foot assist 5 sec.
9th.               15 second hang – 45O Slope - foot assist 5 sec.
3 pullups – Jug
10th.           Hang as long as you can – Round Sloper - 10 sec.


Seated Calf Raise
10 x 45, 70, 115, 115, 115#

Hanging Leg Raise
3 x 15

Sunday - Sept. 22

Bike Ride
17.1 miles

Friday, September 20, 2013

Friday - Sept. 20

DB Shrug
20 x 50 , 70#

2-arm Swing
10 x 20, 24kg

MedBall Throw
2 x 8 @ 3kg

Incline Bench - axle
5 x 50, 100, 140, 180, 205#
3 x 225#

Incline DB Press - fat gripz
10 x 50, 60, 60, 60#

15 minutes (EDT) - 8 sets each
Pull-ups (Rolling Thunder handles) x 5
Dips x 8

Planks
2 x 60 sec.


Thursday, September 19, 2013

Thursday - Sept. 19

Multi-directional hurdles to Sprint x 8
Side Step Hurdles to Sprint x 5 (r/l)

2-arm Swing
10 x 20, 24, 32, 40kg

Deadlift
5 x 135, 225# - Fat Gripz
5 x 315, 390, 450#
5 x 510#

DO Axle DL
5 x 65, 115, 137, 158kg
3,2,1 x 179kg - 3 breathes between 'sets', but didn't want you to think they were 6 touch and go reps

Sumo RDL - DO thumbless (eleiko bar)
10 x 70, 90, 90kg

12 minutes (EDT) - 8 sets of each
T-Bar Row @ 90# x 8 reps
45 degree Back Extension x 8 reps

SB Crunches
3 x 30

Single Leg Standing calf raise
 - 3 x 10 @ bw

Later in the afternoon

90hex pass around body
3 sets x 10 (r/l) - no setting down between r/l directions for all 3 sets which I believe is a PR.

Tuesday, September 17, 2013

Tuesday - Sept. 17

2-arm Swing
10 x 20, 24, 32, 32kg

MedBall Throws
 - 2 x 8 @ 3kg

DB Shrug
20 x 50, 70#

Axle Clean + Press - clean every rep
5 x 55, 75, 81, 94kg
1.5 x 106kg

Strict Press - axle
5 x 25, 35, 45, 55, 55kg

15 Minutes (EDT) - 7 rounds
1-arm DB press - fat gripz @ 40#
1-arm DB Row - 2.5" handle @ 100#

Ab Wheel
 3 x 10

Barbell Wrist Curl
 10 x 95, 135, 165, 165#
Barbell Wrist extension
10 x 45, 55, 55#

Monday, September 16, 2013

Monday - Sept. 16

2-arm Swing
10 x 20, 24, 32, 40kg

Paused Squat - 2 sec. partner count
5 x 135, 225, 275, 320#
5 x 360#

Zercher
5 x 70, 120, 130, 140, 150kg

15 minute (EDT) - 7 sets
Lunge (r/l) @ 45# x 8 reps
SLDL (r/l) @ 24kg x 8 reps

Hanging Leg Raise
 - 3 x 12

Seated Calf Raise
 - 10 x 70. 115, 140, 140#

Later in afternoon
Hangboard - Intermediate

1st.                15 second hang + 3 pullups – Large Edge
2nd.              2 pullups – Round Slope
20 second hang – Medium Edge
3rd.               20 second hang – Small Edge
15 second 90o bent arm hang – Pocket
4th.               30 second hang – Round Sloper
5th.               20 second hang – Large Edge
4 pullups – Pocket
6th.               3 offset pullups each arm – Jug/Small Edge
(change hands each rep)
7th.               15 knee raises – Jug
15 second hang – Medium Edge
8th.               25 second hang – Medium Edge
9th.               15 second hang – 45O Slope
3 pullups – Jug
10th.           Hang as long as you can – Round Sloper

Here is a pic of the hangboard I use.  Metolius Simulator

We have re-worked or programming for the main lifts.  Back to the 5/3/1 program and adding in more assistance lifts to bring up week areas.

Sunday - Sept. 15

50 mile charity bike ride
 - 3 hours 34 minutes

Friday, September 6, 2013

Friday - Sept. 6

Agility Ladder

2-arm Swing
10 x 20, 24, 32, 40kg

Deadlift
5 x 135, 225# - fat gripz
5 x 305#
3 x 365#
2 x 425#
1 x 460, 490, 520#
3 x 550#
1 x 600 - failed

DO axle DL
5 x 65, 115, 155kg
3 x 175kg
4 x 195kg - HUGE pr

90hex pass around body
 - 2 x10 (r/l) - rest between r/l directions

Wrist Roller Tower
 - roll back x 85, 115#
 - roll forward x 85, 115#

Thumb curls - eagle loops on pulldown tower
5 (r/l) x 20#, 20#

RT wrist curls from high cable pulley
 x 35, 60, 80#

RT wrist extensions from high cable pulley
 x 30, 30, 30#

Weakend Cardio
1000 Slater's Hardware Mace slams on tire - time 31:45

Wednesday, September 4, 2013

Wednesday - Sept. 4

Body feeling tired today so changing up the order to try and spark some energy.  Hand tendons (index finger specifically) feeling tender so lightening up on the hangboard today. 

2.5" DB Row
8 x 50, 100, 120, 130, 140#

HangBoard Entry Level:

1st.                15 second hang – Jug
2nd.              1 pullup – Round Sloper
3rd.               10 second hang – Medium Edge
4th.               15 second hang w/ 3 shrugs – Pocket
5th.               20 second hang w/ 2 pullups – Large Edge
6th.               10 second hang – Round Sloper
5 knee raises – Pocket
7th.               4 pullups – Large Edge
8th.               10 second hang – Medium Edge
9th.               3 pullups – Jug
10th.           Hang as long as you can – Round Sloper

Barbell Wrist Curl - standing, bar in front
10 x 45, 95, 135, 135#
Barbell Wrist Extension - standing, bar in front
10 x 45, 65, 65, 65#


Tuesday, September 3, 2013

Tuesday - Sept. 3

2-arm Swing
10 x 20, 24, 32, 40kg

Hurdle Jumps @ 12" x 6
 - str / lat / str x 6

Squat
8 x 45, 135#
5 x 225, 250#
3 x 295#
2 x 345@
1 x 370, 395, 420#
1 x 445#

15 minutes EDT - 10 sets of 5 reps each
Lunge (r/l) @ 45#
SLDL @ 24kg