Training Log - 9/14/09

Early PM session
Bending practice
7" CRS - 4 bends reverse; 4 bends DU
6.5" CRS - 4 bends reverse; 4 bends DU

Card tearing practice
Tears with 10 cards, 12, 14, and finished up with 11 cards...disgusting!!

Late PM session
TGU - 5 min@24k
Halo - 10+10@16k
Gob sqt - 1x10@24k
Hindu pushup - 1x15
Pullup - 1x10@bw

Snatch / Jerk ladder - reps = 1, 3, 5 - total time = 20 min; Completed full ladders with the following bells in the following sequence: 16k, 24k, 28k, 32k, 24k, 32k
These wiped me out. I like the drill though.

Pullup - 1x11@bw

Training Log - 9/12/09

Bending practice - 7" 1/4" CRS - 6 bends reverse; 6.5" 1/4" CRS - 4 bends reverse

Training Log - 9/10/09

Halo - 10+10@16k
Gob sqt - 1x10@24k
OH walks - 1 round of basement per side @ 24k
Pullup - 1x10@bw
pushup - 1x20

Bending - 6" 1/4" grade 2 bolts - did 6 bends reverse and 2 bends DU

Double Clean and jerk ladder @ 28k+32k - reps = 1 -->10; 10 sec plank hold between each set. I like the double kbell drills.

Reverse barbell curl - 3x5@65; 1x5@70; 1x5@75

TGU - 4 min @ 24k

Training Log - 9/7/09

TGU - 5 min@24k
Halo - 10+10@16k
Gob sqt - 1x10@24k
Handstand - 3x15sec holds
FTW sqts - 2x6
OH walks - one round of basement with two large concrete pavers (total weight = 60 lb)

Bending practice - 7" 1/4" CRS - three bends reverse and three bends DU

Double snatch + squat @ 24k+28k - 20 sets of 3 reps - completed these using 60 sec rest between sets. It was tough, but good.

Two handed pinch pulls - 3x2@80 (used 35lb plates as the base); 3x2@90; 2x2@95 (PR)

Training Log - 9/5/09

AM Session
TGU - 5min @ 24k
Halo - 10+10@16k
Gob sqt - 1x10@24k
OH walks - one round per side @ 24k

Double clean and press - 10 min @ 28k + 32k
Right arm: 4, 3, 3, 3, 2
Left arm: 4, 3, 3, 3, 2

Atlas stone carries - around the basement - it is approx 35 yards around
Walking forwards - 4 laps
Walking backwards - 4 laps

Snatch - 5 min test @ 24k - completed 90 reps...this is a personal best for me


PM session
Bending
Did some 6" 1/4" grade 2 bolts reverse and double underhanded and did some 7" 1/4" CRS reverse and double overhand. And I broke one key.

Training Log - 9/2/09

TGU - 5 min @ 28k
Halo - 10+10@16k
Gob sqt - 1x10@24k
OH walks - one round of basement per side @ 24k

Pinch farmers walk - 3 laps of basement using one large concrete paver (approx 30 lbs) per hand

Clean and press (one arm) - 5 ladder sets @ 28k - reps = 1-->4

Alternated with...

Pullups - 5 ladder sets @ 20lb - reps = 1--> 4

Swings - 6 min @ 28k - 15 reps per min

Training Log - 8/31/09

TGU - 5 min@24k
Halo - 10+10@16k
Gob sqt - 1x10@24k
OH walks - 1 round of basement per side @ 24k
FTW sqts - 1x6 - med stance
Handstand - 3 holds of 15 sec

Pullup - 10x7@bw - I did these throughout the entire workout after the warm up / mobility stuff

Pinch lever wrist curl w/ 2" strongergrip block - 3x15@5lb at full extension

Sotts press w/ barbell - 2x5@ 95; 3x5@105

Snatch - 10 x10@28k - one set per minute