Durniat Strength Training Log

Wednesday, July 31, 2013

Wednesday - July 31

DB Shrug
20 x 100, 120#

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

Agility Ladder w/ hands to sprint

Push Press - axle
8 x 15, 55kg
5 x 65, 75kg
2 x 86, 96kg
4 x 5 @ 102kg on 3:00 cycle

Axle Clean + Push Jerk out
5 x 75kg
3 x 91, 104, 116kg

2.5" DB Row
10 x 100, 120, 120#

Rock Rings - 10 minutes

1st. 3 pullups – Jug

2nd. 10 second bent-arm hang – 3 Finger Pocket

15 second Dead hang – 2 Finger Pocket - feet assist on ground

3rd. 2 Offset Pull-ups – 4 Finger Pocket & 2 Finger Edge

2 Offset pull-ups the other way

4th. 20 second L-Hang – 4 Finger Edge

10 second Dead Hang – 3 Finger Pocket

5th. 5 Pull-ups – 4 Finger Edge

6th. 20 second Bent Arm Hang – 3 Finger Pocket

10 second Dead Hang – 2 Finger Edge - feet assist on ground

7th. 15 second L-Hang – 4 Finger Edge

15 second Dead Hang – 4 Finger Edge

8th. 10 second Offset Hang – 4 Fingers Edge & 2 Finger Pocket

10 second Offset Hang the other way

9th. 20 second L-Hang – 4 Finger Edge

10th. 5 Pull-ups – 4 Finger Edge

Dead Hang to failure – Rounded Slope on Hangboard - 15 sec. WOW

Wrist Roller Tower @ 50#
x 2 each direction

Climber Int/Ext thingy
3 x 10 @ 25#

KB Clean and Press
- 6 minutes @ 16kg, switch arms every minute - 14 rpm

Tuesday, July 30, 2013

Tuesday - July 30

Jump Rope - 2 minutes
Agility Rings

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

Box Jump
5 x 18. 24, 30"
3 x 4 @ 36"

Squat
8 x 45, 135, 225#
5 x 275#
2 x 320, 360#
4 x 5 @ 385# on 3:00 cycle

Sandbag Circuit
- 150# bag, 15yds. down/back + 10 pushups on the minute x 10 sets

12 minutes EDT - 4 sets of each completed
- 16" Pistol (r/l) x 5
- 24kg SLDL (r/l) x 5
- Toe to Bar x 8

Amazed at how winded i get doing simple agility drills.

Wednesday, July 24, 2013

Wednesday - July 24

DB Shrug
20 x 70, 100#

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

Agility Ladder bear crawls to sprint

deload - Push Press - axle
5 x 15, 45, 55, 65, 75kg

deload - Axle Clean every rep + Push Jerk
5 x 55, 65, 75kg

DB Row
10 x 70, 70#

Tuesday, July 23, 2013

Tuesday - July 23

Jump Rope - 2 minutes
Hurdle Jumps to sprint
BW neck rotations x 12

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

Box Jumps
5 x 18, 24, 30, 36"

De-load Squat
8 x 45, 135, 185#
5 x 200, 245, 295#

KB Snatch @ 16kg
6 minutes - switch arms every minute - 20 rpm

Seated Calf
10 x 45, 70, 70#

Hanging Knee Raise w/ twist
3 x 10 (r/l)

Monday, July 22, 2013

Monday - July 22

Rower
- 20 minutes - 3723 meters

Need to get in better "shape". Bodyweight is holding nicely at 230-235#. Now need to bring up my cardiovascular conditioning to its old self. Will be starting with some 'long-ish slow duration' type work to minimize its impact on my strength.

Saturday, July 20, 2013

Friday - July 19

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

Deadlift - Sorinex axle
5 x 135, 225, 315# -double overhand
1 x 365, 395# - double overhand
6 x 5 @ 425# on 3:00 cycle - 1st set Double overhand by 4.5 reps, straps for remaining sets.

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