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
Monday, August 31, 2009
Sunday, August 30, 2009
Training Log - 8/24/09 through 8/29/09
This week I was supposed to pick four different drills and do 3-5 sets at 3-5 reps per set. Loads should be set so that all reps are achieved without coming close to failure. I picked the following four drills:
8/24
BUC + P - 5x3@24k
Chinup - 5x5@25 lbs
Bent press - 4x3@40k
Ab wheel - 5x4@#2 (I have four lines I set to vary the distance...I roll into a wall)
8/25
Bent press - 3x5@32k
Ab wheel - 3x3 @ #3
Chin up - 5x5@15lbs
BUC+P - 5x5@16k
8/26
Chinup - 3x3@15lb
BUC+P - 3x3@16k
Ab wheel - 3x3@#1
Bent press - 3x3@32k
8/27
No work - haven't been sleeping well - allergies hit me strong
8/28
BUC+P - 5x4@24k
Chinup - 5x4@35lbs
Bent press - 3x3@40k
Ab wheel - 3x3@#2
8/29
BUC+P - 3x3@28k - this is a personal best
Chinup - 3x3@45lb - haven't done this weight in a long time
Bent press - 3x3@40k
Ab wheel - 3x3@#4 - haven't done this distance in a long time...this is almost touching my chest to the deck while on my knees
- Bottoms up clean and press
- Weighted chinup
- Bent press
- Ab Wheel
8/24
BUC + P - 5x3@24k
Chinup - 5x5@25 lbs
Bent press - 4x3@40k
Ab wheel - 5x4@#2 (I have four lines I set to vary the distance...I roll into a wall)
8/25
Bent press - 3x5@32k
Ab wheel - 3x3 @ #3
Chin up - 5x5@15lbs
BUC+P - 5x5@16k
8/26
Chinup - 3x3@15lb
BUC+P - 3x3@16k
Ab wheel - 3x3@#1
Bent press - 3x3@32k
8/27
No work - haven't been sleeping well - allergies hit me strong
8/28
BUC+P - 5x4@24k
Chinup - 5x4@35lbs
Bent press - 3x3@40k
Ab wheel - 3x3@#2
8/29
BUC+P - 3x3@28k - this is a personal best
Chinup - 3x3@45lb - haven't done this weight in a long time
Bent press - 3x3@40k
Ab wheel - 3x3@#4 - haven't done this distance in a long time...this is almost touching my chest to the deck while on my knees
Sunday, August 23, 2009
Training log - 8/22/09
TGU (BU) 5 min@16k
Gob sqt - 1x10@16k
Halo - 10+10@16k
FTW squats - 1x5
OH walks - one round of basement per side @ 24k
Handstand - 3x10sec holds
Snatch / Jerk ladder - 1/1+1/1; 3/3+3/3; 5/5+5/5 on each bell - for 20 min
Did ladders with 16k, 24k, 28k and 32k
This did not take the entire 20 min...I was going to cycle back through the bells, but I was not feeling very good, so I just called it a day.
Gob sqt - 1x10@16k
Halo - 10+10@16k
FTW squats - 1x5
OH walks - one round of basement per side @ 24k
Handstand - 3x10sec holds
Snatch / Jerk ladder - 1/1+1/1; 3/3+3/3; 5/5+5/5 on each bell - for 20 min
Did ladders with 16k, 24k, 28k and 32k
This did not take the entire 20 min...I was going to cycle back through the bells, but I was not feeling very good, so I just called it a day.
Training Log - 8/20 and 8/21/09
8/20/09
1.25 mile run in my neighborhood - 8:49 - good time today
8/21/09
Pullup @ bw - 5 sets - 12, 9, 8, 6, 7
Pushup - 25, 20, 18, 14, 12
Neutral grip pullup @ bw - 8, 8, 5
Leg lifts and situps
1.25 mile run in my neighborhood - 8:49 - good time today
8/21/09
Pullup @ bw - 5 sets - 12, 9, 8, 6, 7
Pushup - 25, 20, 18, 14, 12
Neutral grip pullup @ bw - 8, 8, 5
Leg lifts and situps
Training Log - 8/19/09
Pullup - 1x10@bw
TGU (bu) - 5 min@16k
Gob sqt - 1x10@16k
Halo - 10+10@16k
FTW squats - 1x5
OH walks - two round of the basement with 28+24k bells
Handstand - 3x10sec holds
Pinch pulls - two handed - 5 heavy singles
3 singles pulling a large cinder block with 70lbs extra
1 single pulling the cinder block wiht 80 lbs extra
1 single pulling the cinder block with 90 lbs extra
TGU - 10 heavy singles
Sets 1 and 2 was with 40kg for right and left arms
Sets 3, 4 and 5 was with 48kg for right and left arms
Deadlift on platform - 5x2 on 3 concrete pavers - each paver is approx 2" thick
sets 1 and 2 with 275
Sets 3, 4 and 5 with 295
Deadlift on platform - 5x2 on 2 concrete pavers
Sets 1 - 5 with 315
Pullup - 1x12@bw
TGU (bu) - 5 min@16k
Gob sqt - 1x10@16k
Halo - 10+10@16k
FTW squats - 1x5
OH walks - two round of the basement with 28+24k bells
Handstand - 3x10sec holds
Pinch pulls - two handed - 5 heavy singles
3 singles pulling a large cinder block with 70lbs extra
1 single pulling the cinder block wiht 80 lbs extra
1 single pulling the cinder block with 90 lbs extra
TGU - 10 heavy singles
Sets 1 and 2 was with 40kg for right and left arms
Sets 3, 4 and 5 was with 48kg for right and left arms
Deadlift on platform - 5x2 on 3 concrete pavers - each paver is approx 2" thick
sets 1 and 2 with 275
Sets 3, 4 and 5 with 295
Deadlift on platform - 5x2 on 2 concrete pavers
Sets 1 - 5 with 315
Pullup - 1x12@bw
Tuesday, August 18, 2009
Training Log - 8/17/09
Pullup - 2x8@bw
TGU (bottoms up) - 5 min@16k - these fried my hands
Goblet squat - 1x10@16k
Halo - 10+10@16k
FTW squats (narrow stance) - 7 reps
OH walkouts - one round of the basement per side @ 28k
Handstand - 5 holds @ 10 sec
Gripper work
4 singles @ CofC#2 - I was able close all reps within a centimeter or two of a full close...close, but not there yet
3x3@ CofC#1.5 - these felt fairly good
Pinch grip farmers walk - 3 sets (round of the basement) using a large concrete paver in each hand...I think they weigh around 60 lbs or so - by the third round, my hands were whipped
Barbell military press - 6x3-5@50% - 80%
set 1 - 5@115lb
set 2 - 5@125
set 3 - 5@135
set 4 - 3@145
set 5 - 3@150
set 6 - 3@155
I feel very weak in this lift...
Barbell row - 7x6@??
set 1 - OH grip - 6@135
set 2 - UH grip - 6@135
set 3 - OH grip - 6@155
set 4 - UH grip - 6@155
set 5 - OH grip - 6@155
set 6 - UH grip - 6@155
set 7 - OH grip - 6@155
Plate squat - with 45lb plate held at arm's length in front - 10x10...this was probably one of the toughest lifts...my whole body was screaming after this one...I held the plate about half way to arm's length for all sets.
Snatch - 10min@16k - completed 207 reps - I was whipped after this
Overall, this was a really tough workout. It seem like it lasted forever.
TGU (bottoms up) - 5 min@16k - these fried my hands
Goblet squat - 1x10@16k
Halo - 10+10@16k
FTW squats (narrow stance) - 7 reps
OH walkouts - one round of the basement per side @ 28k
Handstand - 5 holds @ 10 sec
Gripper work
4 singles @ CofC#2 - I was able close all reps within a centimeter or two of a full close...close, but not there yet
3x3@ CofC#1.5 - these felt fairly good
Pinch grip farmers walk - 3 sets (round of the basement) using a large concrete paver in each hand...I think they weigh around 60 lbs or so - by the third round, my hands were whipped
Barbell military press - 6x3-5@50% - 80%
set 1 - 5@115lb
set 2 - 5@125
set 3 - 5@135
set 4 - 3@145
set 5 - 3@150
set 6 - 3@155
I feel very weak in this lift...
Barbell row - 7x6@??
set 1 - OH grip - 6@135
set 2 - UH grip - 6@135
set 3 - OH grip - 6@155
set 4 - UH grip - 6@155
set 5 - OH grip - 6@155
set 6 - UH grip - 6@155
set 7 - OH grip - 6@155
Plate squat - with 45lb plate held at arm's length in front - 10x10...this was probably one of the toughest lifts...my whole body was screaming after this one...I held the plate about half way to arm's length for all sets.
Snatch - 10min@16k - completed 207 reps - I was whipped after this
Overall, this was a really tough workout. It seem like it lasted forever.
Saturday, August 15, 2009
Training log - 8/15/09
Pullup ladder@bw - 1,2,3,4,5
Halo - 10+10@16k
Goblet squat - 1x10@16k
TGU - 5 min@28k
OH walks - one round of the basement with a 35lb dumbbell in each hand
Double clean and press @ 24k + 28K - 100 reps for time
Completed the 100 reps in 26:42...a long, long way from what you posed Adam.
I started out doing straight sets of 5, but moved to ladder sets after 4 sets of the 5 reps sets.
Pullup - 5x5@15
Pushup - 1x25
Run in the street - 1.25 mile = 9:12 - this equates to a 7:21 mile...a personal best for my loop - but this was not an all out effort.
Halo - 10+10@16k
Goblet squat - 1x10@16k
TGU - 5 min@28k
OH walks - one round of the basement with a 35lb dumbbell in each hand
Double clean and press @ 24k + 28K - 100 reps for time
Completed the 100 reps in 26:42...a long, long way from what you posed Adam.
I started out doing straight sets of 5, but moved to ladder sets after 4 sets of the 5 reps sets.
Pullup - 5x5@15
Pushup - 1x25
Run in the street - 1.25 mile = 9:12 - this equates to a 7:21 mile...a personal best for my loop - but this was not an all out effort.
Training Log - 8/13/09
Halo - 10+10@16k
Goblet Squat - 1x10@16k
OH walks - one round of the basement with a 35lb dumbell in each hand
Neutral grip pullup ladder w/ 25lb - 1,2,3,4,5
Two handed pinch pulls
15 pulls (deadlifts) pinching two 45lb plates - held for a two sec pause at the top
5 pulls (deadlifts) pinching 3" steel block (from ironmind) with 32K attached - paused again at the top
Clean and squat with one bell
Ladder 1 - Completed 1,2,3,4.5 on Left hand first, then the same on the right hand using a 32k bell
Ladder 2 - completed 1,2,3 on left and right using 40k bell, and dropped back to 32k for the 4th and 5th rung of each ladder...could of used a bell in between the 40 and 32, but the 40 was too much
Ladder 3 - completed 1,2,3,4,5 on left and right using a 32k bell
These were much tougher than they look...the key was to keep my torso straight, like a suitcase deadlift.
Kbell sumo deadlift - 2x40@ 40k + 32k - I seriously didnt think I would be able to complete both sets...at about rep 30 on each set, I was a mess...but I pushed through and completed both sets...I was a sweating, heavy-breathing mess afterwards...felt good.
Pullup - 1x10@bw - no matter what workout I do, if I do a set of pullups afterwards, I usually get fairly good numbers...not sure why since the workouts wipe me out.
Goblet Squat - 1x10@16k
OH walks - one round of the basement with a 35lb dumbell in each hand
Neutral grip pullup ladder w/ 25lb - 1,2,3,4,5
Two handed pinch pulls
15 pulls (deadlifts) pinching two 45lb plates - held for a two sec pause at the top
5 pulls (deadlifts) pinching 3" steel block (from ironmind) with 32K attached - paused again at the top
Clean and squat with one bell
Ladder 1 - Completed 1,2,3,4.5 on Left hand first, then the same on the right hand using a 32k bell
Ladder 2 - completed 1,2,3 on left and right using 40k bell, and dropped back to 32k for the 4th and 5th rung of each ladder...could of used a bell in between the 40 and 32, but the 40 was too much
Ladder 3 - completed 1,2,3,4,5 on left and right using a 32k bell
These were much tougher than they look...the key was to keep my torso straight, like a suitcase deadlift.
Kbell sumo deadlift - 2x40@ 40k + 32k - I seriously didnt think I would be able to complete both sets...at about rep 30 on each set, I was a mess...but I pushed through and completed both sets...I was a sweating, heavy-breathing mess afterwards...felt good.
Pullup - 1x10@bw - no matter what workout I do, if I do a set of pullups afterwards, I usually get fairly good numbers...not sure why since the workouts wipe me out.
Wednesday, August 12, 2009
Training Log - 8/12/09
The following was done during the day at the gym at my work
Chinup
1) ladder set - 1,2,3,4,5,6,7; 2) 7 reps; 3) 6 reps @ 10 lb
Pullup with 10 lbs
1) 8 reps; 2) 7 reps; 3) 8 reps; 4) 6 reps
Pushup (I alternated each set up pullup/chinup with a set of pushup)
1) 20 reps; 2) 10 reps; 3) 10 reps; 4) 10 reps; 5) 10 reps; 6) 10 reps; 7) 10 reps
Concept 2 rower - 2km in 8:31 - this was a light to med effort pace
In the evening, I did some running at the local high school track (I usually run in my neighborhood, which has a few decent sized hills)
Chinup
1) ladder set - 1,2,3,4,5,6,7; 2) 7 reps; 3) 6 reps @ 10 lb
Pullup with 10 lbs
1) 8 reps; 2) 7 reps; 3) 8 reps; 4) 6 reps
Pushup (I alternated each set up pullup/chinup with a set of pushup)
1) 20 reps; 2) 10 reps; 3) 10 reps; 4) 10 reps; 5) 10 reps; 6) 10 reps; 7) 10 reps
Concept 2 rower - 2km in 8:31 - this was a light to med effort pace
In the evening, I did some running at the local high school track (I usually run in my neighborhood, which has a few decent sized hills)
- 1/4 mile light warm up jog
- 1 mile hard run - 6:39 - haven't posted this type of time in a long, long time!!
- 1/4 mile light cool down jog
Training Log - 8/11/09
Pullup ladder set @ bw - 1,2,3,4,5,6,7
Halo - 10+10@16k
Gob Sqt - 1x10@16k
TGU - 5min @ 28k
OH walks - one round in the basement per side @ 24k
Double snatch - 15 min @ 24+28k - did one set per minute...most sets were at 5 reps, but did a few at 7 reps and a few at 6 reps. Total reps = 84. Since this was the first time I really done these, they really felt awkward, and probably looked like shit. I was starting to get the groove down by the end of it all. I tried to start out with a 16k and 24k bells, but the size difference was too much to coordinate...so I bumped up to the 28k since the two (24 and 28) are most closest in size. These would have been much better to do with two lighter bells of equal size...but I had to do with what I have.
Pushup (20 reps) alternated with one arm rows (20 reps per arm @ 24k) - completed 4 sets. Could have done more sets, but was a bit pressed for time and wanted to complete my swings.
Swings - 5 min @ 24k - hard. Completed 115 reps. I was happy with my effort on this. I really pushed myself and really only rested approx 15 sec per minute.
Halo - 10+10@16k
Gob Sqt - 1x10@16k
TGU - 5min @ 28k
OH walks - one round in the basement per side @ 24k
Double snatch - 15 min @ 24+28k - did one set per minute...most sets were at 5 reps, but did a few at 7 reps and a few at 6 reps. Total reps = 84. Since this was the first time I really done these, they really felt awkward, and probably looked like shit. I was starting to get the groove down by the end of it all. I tried to start out with a 16k and 24k bells, but the size difference was too much to coordinate...so I bumped up to the 28k since the two (24 and 28) are most closest in size. These would have been much better to do with two lighter bells of equal size...but I had to do with what I have.
Pushup (20 reps) alternated with one arm rows (20 reps per arm @ 24k) - completed 4 sets. Could have done more sets, but was a bit pressed for time and wanted to complete my swings.
Swings - 5 min @ 24k - hard. Completed 115 reps. I was happy with my effort on this. I really pushed myself and really only rested approx 15 sec per minute.
Training Log - 8/10/09
Pullup ladder sets
1) 1,2,3,4,5,6,7 - neutral grip
2) 1,2,3,4,5,6 - overhand grip
3) 1,2,3,4,5,6 - underhand grip
4) 1,2,3,4,5 - overhand grip
Pushup (10 reps) alternated with ballet leg thrusts (8 reps/side) - 4 sets
1) 1,2,3,4,5,6,7 - neutral grip
2) 1,2,3,4,5,6 - overhand grip
3) 1,2,3,4,5,6 - underhand grip
4) 1,2,3,4,5 - overhand grip
Pushup (10 reps) alternated with ballet leg thrusts (8 reps/side) - 4 sets
Training Log - 8/9/09
Halos - 10+10@16k
Gob Sqt - 1x10@16k
TGU - 5 min @ 28k
FTW squats - 2x5
OH walks - one round in the basement per side @ 24k
Assorted dips, pushup, and pullups
Snatch - 10x8@28k - on set on the minute
Gob Sqt - 1x10@16k
TGU - 5 min @ 28k
FTW squats - 2x5
OH walks - one round in the basement per side @ 24k
Assorted dips, pushup, and pullups
Snatch - 10x8@28k - on set on the minute
Sunday, August 9, 2009
Training Log - 8/8/09
Halo - 10+10@16k
Goblet squat - 1x10@16k
TGU - 5min @24k
Pushup - max reps in 1 min - completed 43 reps
Pullup - max reps - 16
Snatch - max reps in 5 min @ 24k - 84
2 handed pinch @ 2 45's - not sure on the time on this one
Run - 1 mile - 8:03
Goblet squat - 1x10@16k
TGU - 5min @24k
Pushup - max reps in 1 min - completed 43 reps
Pullup - max reps - 16
Snatch - max reps in 5 min @ 24k - 84
2 handed pinch @ 2 45's - not sure on the time on this one
Run - 1 mile - 8:03
Training Log - 8/7/09
Pullup Ladder set @bw - 1,2,3,4,5,6
Pushup - 1x20
Halo - 10+10@16k
Goblet squat - 1x10@16k
OH walks - one round of the basement per side @ 24k
Double clean and press - 4@24+28K for 10 min - completed 11 full sets, and a 12th set of 3 reps
Double clean and squat - ladders (1,2,3,4,5) @ 24+28k for 10 min - completed 3 full ladders
Neutral grip pullup - 1x5@bw
Pushup - 1x20
Halo - 10+10@16k
Goblet squat - 1x10@16k
OH walks - one round of the basement per side @ 24k
Double clean and press - 4@24+28K for 10 min - completed 11 full sets, and a 12th set of 3 reps
Double clean and squat - ladders (1,2,3,4,5) @ 24+28k for 10 min - completed 3 full ladders
Neutral grip pullup - 1x5@bw
Training Log - 8/4/09
Pullup - ladder set@BW - 1,2,3,4,5,6
Pushup - 1x20
TGU - 5min @ 24k
Goblet squat - 2x10@16k
Halo - 10+10@16k
OH walks - one round of the basement per side @ 24k
Deadlift - 10min @ 275 - sets of 5 - completed 12 sets
This was a killer...left me sore for several days.
Double clean and squat - 3 reps@24+28k for 10 min - completed 12 sets
Neutral grip pullups - 1x12@bw
Pushup - 1x20
TGU - 5min @ 24k
Goblet squat - 2x10@16k
Halo - 10+10@16k
OH walks - one round of the basement per side @ 24k
Deadlift - 10min @ 275 - sets of 5 - completed 12 sets
This was a killer...left me sore for several days.
Double clean and squat - 3 reps@24+28k for 10 min - completed 12 sets
Neutral grip pullups - 1x12@bw
Monday, August 3, 2009
Training Log - 8/3/09
Pullup - 1x8@BW
Chinup - 1x8@BW
Box press - 2x35@35lbs
Double Clean and Press - 12x2@28k+32K - felt good; the presses went up fairly easy.
Pullup - 12x2@35lbs - last 5 sets were chinups - couldn't continue doing pullups in good form.
Kbell snatch - 8x13@24k - Did one set per minute for 8 minutes - felt good
Pullup - 1x8@bw
Jog - 1.25 miles - med pace (didnt time myself)
I did this workout before I seen the new training plan for this week. I will start the plan tomorrow and will do Tue, Thurs, Sat.
Chinup - 1x8@BW
Box press - 2x35@35lbs
Double Clean and Press - 12x2@28k+32K - felt good; the presses went up fairly easy.
Pullup - 12x2@35lbs - last 5 sets were chinups - couldn't continue doing pullups in good form.
Kbell snatch - 8x13@24k - Did one set per minute for 8 minutes - felt good
Pullup - 1x8@bw
Jog - 1.25 miles - med pace (didnt time myself)
I did this workout before I seen the new training plan for this week. I will start the plan tomorrow and will do Tue, Thurs, Sat.
Training Log - 7/27 through 8/2
7/27/09
Pullup - ladder set - one set - total reps = 15
Chinup - ladder set - one set - total reps = 15
Neutral grip pullup - ladder set - one set - total reps = 10
Pullup/situp/incline push/chinup/ballet leg thrust/pushup circuit - 2 rounds
7/29/09
Pullup - 2x7@BW
Blockpress - 2x30@35
Double Clean and press - 4 reps@24+28k - 14 sets
Snatch10x10@28k
Pullup - 1x7@bw
7/30/09
pullup - 1x10@bw
chinup - 1x10@bw
Neurtral grip pullup - 1x10@bw
pullup - 1x7@bw
Pushup - 1x25@bw
Halo - 10+10@16k
Gob Sqt - 1x10@16k
Clean and press ladder - 2,4,6@24k - completed 5 ladders sets
Pullup ladder - 2,4,6@bw - completed 5 ladder sets
Snatch - 5x6@32k
Pullup - 1x8@bw
7/31/09 - workout # 1
Pullup - 3 sets@bw - 8, 8, 4
Pushup - 2x15
Pullup - ladder set - total reps = 10
Double military with dumbell - 2x5@50's and 3x5@55's
Dumbell rows - one arm - 5/7@75
Situp - 2x20
Neutral grip pullup ladder set - total reps = 10
Ballet leg thrust - 4x7
7/31/09 - workout # 2
Pullup - 2x7@bw
box press - 2x30@35lb
barbell clean and press - 12x3@135
Snatch - 10x20@16k - in 10 minutes
Pullup - 1x8@bw
8/1/09
Barbell Sotts press - 1x5@65; 4x5@95
Barbell power snatch - 6x3@135
Pullup - 1x8@bw
8/2/09
No training
Pullup - ladder set - one set - total reps = 15
Chinup - ladder set - one set - total reps = 15
Neutral grip pullup - ladder set - one set - total reps = 10
Pullup/situp/incline push/chinup/ballet leg thrust/pushup circuit - 2 rounds
7/29/09
Pullup - 2x7@BW
Blockpress - 2x30@35
Double Clean and press - 4 reps@24+28k - 14 sets
Snatch10x10@28k
Pullup - 1x7@bw
7/30/09
pullup - 1x10@bw
chinup - 1x10@bw
Neurtral grip pullup - 1x10@bw
pullup - 1x7@bw
Pushup - 1x25@bw
Halo - 10+10@16k
Gob Sqt - 1x10@16k
Clean and press ladder - 2,4,6@24k - completed 5 ladders sets
Pullup ladder - 2,4,6@bw - completed 5 ladder sets
Snatch - 5x6@32k
Pullup - 1x8@bw
7/31/09 - workout # 1
Pullup - 3 sets@bw - 8, 8, 4
Pushup - 2x15
Pullup - ladder set - total reps = 10
Double military with dumbell - 2x5@50's and 3x5@55's
Dumbell rows - one arm - 5/7@75
Situp - 2x20
Neutral grip pullup ladder set - total reps = 10
Ballet leg thrust - 4x7
7/31/09 - workout # 2
Pullup - 2x7@bw
box press - 2x30@35lb
barbell clean and press - 12x3@135
Snatch - 10x20@16k - in 10 minutes
Pullup - 1x8@bw
8/1/09
Barbell Sotts press - 1x5@65; 4x5@95
Barbell power snatch - 6x3@135
Pullup - 1x8@bw
8/2/09
No training
Training Log - 7/20 through 7/26
7/22/09
Pushup - 1x15
Halos - 10+10@16k
Goblet squats - 1x8@16k
Clean and press - 3 reps @ 28k for 20 minutes - completed 13 sets both arms --> alternated with
Pullup - 3 reps @ 10 lbs for 20 min - completed 13 sets
Kbell snatch - 12 reps @ 24k for 12 min (on the min)
7/23/09
2 body weight circuit with pushups, pullup/chinups
Situp - 3x20
Box press - 3x25@35lbs
Flutterkicks - 2x20
Leg lifts - 2x10
Rowing machine - 2000 meters in 8:50
Jog - 3.75 miles - slow pace
7/24/09
Pullup - 2x8@BW
Pushup - 2x20
Row - 2000 meters in 8:16
Ballet leg thrusts - 3x8
Pullup - 1x8@BW
7/25/09
Pullup ladder@ BW - 2 ladder sets - total reps = 42
Box press ladder @ 35 lbs - 2 ladder sets - total reps = 105 reps
Bottoms up clean and press - ladder sets - 1-->3 reps@24K - completed 6 ladder sets
Neutral grip pullup ladders - ladder sets - 1-->3 reps@25lbs - completed 6 ladder sets
Snatch - 5x5@32k
7/26/09
Jog - 2.5 miles in 19:50
Pushup - 1x15
Halos - 10+10@16k
Goblet squats - 1x8@16k
Clean and press - 3 reps @ 28k for 20 minutes - completed 13 sets both arms --> alternated with
Pullup - 3 reps @ 10 lbs for 20 min - completed 13 sets
Kbell snatch - 12 reps @ 24k for 12 min (on the min)
7/23/09
2 body weight circuit with pushups, pullup/chinups
Situp - 3x20
Box press - 3x25@35lbs
Flutterkicks - 2x20
Leg lifts - 2x10
Rowing machine - 2000 meters in 8:50
Jog - 3.75 miles - slow pace
7/24/09
Pullup - 2x8@BW
Pushup - 2x20
Row - 2000 meters in 8:16
Ballet leg thrusts - 3x8
Pullup - 1x8@BW
7/25/09
Pullup ladder@ BW - 2 ladder sets - total reps = 42
Box press ladder @ 35 lbs - 2 ladder sets - total reps = 105 reps
Bottoms up clean and press - ladder sets - 1-->3 reps@24K - completed 6 ladder sets
Neutral grip pullup ladders - ladder sets - 1-->3 reps@25lbs - completed 6 ladder sets
Snatch - 5x5@32k
7/26/09
Jog - 2.5 miles in 19:50
Training Log - 7/13 through 7/19
7/13/09
Chin ups@BW - ladder sets throughout day - 7 sets - total reps = 161 reps
Pushup - 2x20
Deadlift - 2x3@255
TGU - 7 min@32k
7/14/09
Pullups@10lbs extra weight - ladder sets throughout day - 6 sets - total reps = 120 reps
Pushup - 4x20
Deadlift - 2x3@270
TGU - 7:30@32k
Jog - 2.5 miles in 21:13
7/15/09
Pullup - neutral grip @ BW - Ladder sets throughout day - 8 sets - total reps = 197 reps
Pushup - grease the groove - 7 sets - total reps = 131 reps
Deadlift - 2x3@285
TGU - None
7/18/09
Chinup ladders @ 16k - just did one ladder set today - total reps = 15
Pushup - feet elevated - ladder sets - just one ladder set today - total reps = 24
7/19/09
Pullup ladder - neutral grip @ BW - Ladder sets throughout day - 4 sets - total reps = 99 reps
Pushup on rings - grease the groove - 4 sets throughout day - total reps = 66
Chin ups@BW - ladder sets throughout day - 7 sets - total reps = 161 reps
Pushup - 2x20
Deadlift - 2x3@255
TGU - 7 min@32k
7/14/09
Pullups@10lbs extra weight - ladder sets throughout day - 6 sets - total reps = 120 reps
Pushup - 4x20
Deadlift - 2x3@270
TGU - 7:30@32k
Jog - 2.5 miles in 21:13
7/15/09
Pullup - neutral grip @ BW - Ladder sets throughout day - 8 sets - total reps = 197 reps
Pushup - grease the groove - 7 sets - total reps = 131 reps
Deadlift - 2x3@285
TGU - None
7/18/09
Chinup ladders @ 16k - just did one ladder set today - total reps = 15
Pushup - feet elevated - ladder sets - just one ladder set today - total reps = 24
7/19/09
Pullup ladder - neutral grip @ BW - Ladder sets throughout day - 4 sets - total reps = 99 reps
Pushup on rings - grease the groove - 4 sets throughout day - total reps = 66
Training Log - 7/6 through 7/12
7/6/09
Pullups @ BW
5 sets --> 1) 10 reps; 2) 9 reps; 3) 7 reps; 4) 7 reps; 5) 6 reps
7/8/09
Jog - 2.5 miles in 21.17
7/11/09
Push up - 2x15
Deadlift - 2x3@225
TGU - 6min@32k
Jog - 1.25 miles
7/12/09
Pullups@BW - ladder sets throughout day - did 8 ladder sets - total reps = 169 reps
Pushup - 2x15
Deadlift - 2x3@240
TGU - 6:30@32k
3 mile hike
Pullups @ BW
5 sets --> 1) 10 reps; 2) 9 reps; 3) 7 reps; 4) 7 reps; 5) 6 reps
7/8/09
Jog - 2.5 miles in 21.17
7/11/09
Push up - 2x15
Deadlift - 2x3@225
TGU - 6min@32k
Jog - 1.25 miles
7/12/09
Pullups@BW - ladder sets throughout day - did 8 ladder sets - total reps = 169 reps
Pushup - 2x15
Deadlift - 2x3@240
TGU - 6:30@32k
3 mile hike
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