Headed out to Forks, WA to catch me some Salmon. Hope to be back Friday. Been sore from Softball, and have a busy week so this might be all the training I get in till the weekend. Will be nice to rest up and enjoy the ocean.
Tons of Z-health and warmups..really tight/sore
Deadlift: Cycle #3 Workout #4
32kg 2 x 5reps (warmup)
185lb x 5
175lb x 5
VO2 Max:
16kg- 7rep per 15sec x 21sets
Bow stretch (10sec hold) x 2
Towel swipes to failure
(2)24kg Farmers walk
Tuesday, June 30, 2009
Monday, June 29, 2009
Busy Weekend
Sunday:
Softball Tournement 4 games
Saturday: Kettlebell Class 20kg and 24kg used
Highlights
Swings
Get-ups
Bent over rows
Pushups
Snatches
Deadlifts
Clean + Front Squat + Press
Side step swings
Single leg deadlifts
Lunges
Z-health
Softball Tournement 4 games
Saturday: Kettlebell Class 20kg and 24kg used
Highlights
Swings
Get-ups
Bent over rows
Pushups
Snatches
Deadlifts
Clean + Front Squat + Press
Side step swings
Single leg deadlifts
Lunges
Z-health
Thursday, June 25, 2009
Deadlift: Cycle #3 Workout #3
32kg 2 x 5rep (warmup)
180lb x 5
170lb x 5
Superset of:
1A)Handstand Pushup 3sets x 1rep
1B)Tactical Pullup 3sets x 4rep
Ballet heel raise 2 x 10rep between sets
Goblet squat + Swings: no rest, 10 squats, 10 swings, 8 squats, 8 swings etc.
24kg x 10, 8, 6, 4, 2
Frog jumps to failure right after
Superset of:
2A)Hanging leg raise 2 x 3rep
2B)16kg Russian twist 2 x 10rep
32kg 2 x 5rep (warmup)
180lb x 5
170lb x 5
Superset of:
1A)Handstand Pushup 3sets x 1rep
1B)Tactical Pullup 3sets x 4rep
Ballet heel raise 2 x 10rep between sets
Goblet squat + Swings: no rest, 10 squats, 10 swings, 8 squats, 8 swings etc.
24kg x 10, 8, 6, 4, 2
Frog jumps to failure right after
Superset of:
2A)Hanging leg raise 2 x 3rep
2B)16kg Russian twist 2 x 10rep
Wednesday, June 24, 2009
Short on time
Deadlift: Cycle #3 Workout #2
32kg 2sets x 5 (warmup)
175lb x 5
165lb x 5
Snatch: snatch test practice
24kg x 10/10, 9/9, 8/8 reps (54 total)
24kg Bottoms up clean x 3/2reps
20kg Crush curl x 5reps
32kg 2sets x 5 (warmup)
175lb x 5
165lb x 5
Snatch: snatch test practice
24kg x 10/10, 9/9, 8/8 reps (54 total)
24kg Bottoms up clean x 3/2reps
20kg Crush curl x 5reps
Tuesday, June 23, 2009
Monday, June 22, 2009
Birthday
Monday:
Had my birthday this weekend I am very grateful for my friends and family. Spent the day at Pacific International Raceway with my best friend and his son. He is taking his skill to the next level and had his first class on the track. If you have never seen street bikes raced on a track it is a mind blowing experience. I took Sunday and Monday off from training. Been busy, eating lots of food, and not really worrying about it these last few day. Back to training tomorrow!
Saturday: Kettlebell Class
Highlights-
Z-health
Swings
10min of VO2 max snatching
Ladder Supersets of:
Double Swings + Pushups
Double Front squats + Mountain climbers
Windmills
Had my birthday this weekend I am very grateful for my friends and family. Spent the day at Pacific International Raceway with my best friend and his son. He is taking his skill to the next level and had his first class on the track. If you have never seen street bikes raced on a track it is a mind blowing experience. I took Sunday and Monday off from training. Been busy, eating lots of food, and not really worrying about it these last few day. Back to training tomorrow!
Saturday: Kettlebell Class
Highlights-
Z-health
Swings
10min of VO2 max snatching
Ladder Supersets of:
Double Swings + Pushups
Double Front squats + Mountain climbers
Windmills
Thursday, June 18, 2009
Wednesday, June 17, 2009
VO2
Prepwork: Lots of Z-health, Pumps, Bar hangs
VO2 Max:
16kg - 7 reps per 15 sec. x 38sets (266 snatches)
Stats: 19min:11sec
Avg HR- 152
Peak HR- 171
Energy- 210cal
Finished w/ Z-health, Bar hangs, Brettzel
Hands felt good, form was crisp. Right wrist started getting fatigued, then sore, then lower right back started to get sore, so I stopped. Been a few weeks since I have tried for a hard VO2 session, really want to push through the 40+ set barrier I seem to be stuck on.
VO2 Max:
16kg - 7 reps per 15 sec. x 38sets (266 snatches)
Stats: 19min:11sec
Avg HR- 152
Peak HR- 171
Energy- 210cal
Finished w/ Z-health, Bar hangs, Brettzel
Hands felt good, form was crisp. Right wrist started getting fatigued, then sore, then lower right back started to get sore, so I stopped. Been a few weeks since I have tried for a hard VO2 session, really want to push through the 40+ set barrier I seem to be stuck on.
Tuesday, June 16, 2009
Deadlift: Cycle #2 Workout #9
32kg 2 x 5reps (warmup)
205lb x 5
195lb x 5
Clean + Front Squat: Done with Double 20kg (30sec rest between set)
2sets x (1,2,3)reps
Farmers Walk + Towel Swipes:
(2)24kg x 2 sets
Towel swipes to failure x 2
Hanging leg raise x 4rep
16kg Russian twists x 10rep
Was really tired when I started today, still seem to be recovering from this weekend(less sleep, and bad food choices). Deadlift pulled up easy, felt good. Wanted to do more ladders of the Cleans and FS but felt something weird in my right hamstring so stopped. Farmers walked up and down my backyard followed by Towel swipes.
32kg 2 x 5reps (warmup)
205lb x 5
195lb x 5
Clean + Front Squat: Done with Double 20kg (30sec rest between set)
2sets x (1,2,3)reps
Farmers Walk + Towel Swipes:
(2)24kg x 2 sets
Towel swipes to failure x 2
Hanging leg raise x 4rep
16kg Russian twists x 10rep
Was really tired when I started today, still seem to be recovering from this weekend(less sleep, and bad food choices). Deadlift pulled up easy, felt good. Wanted to do more ladders of the Cleans and FS but felt something weird in my right hamstring so stopped. Farmers walked up and down my backyard followed by Towel swipes.
Monday, June 15, 2009
Weekend + Today
Monday (today)
Warmup: Z-health
12 kg TGU w/ neck rotations, ASLR, Cross body hip flexor stretch
16kg Armbar + TGU x 1/1
Turkish Get-up + Pull up: Did pull ups after each set
24kg TGU(w/ high pelvis) 2/2rep x 5sets
Pull up 2 rep x 5 sets
Finished w/ Z, Brettzel, Bar Hangs and Pumps
Saturday
Spent the weekend in Vancouver, WA with my brother and friends. I setup a workout circuit at a park near our hotel which worked really good for everyone. We did about 1min at each station with no rest. 2 rounds of
Running with light dumbbells over head
16kg Swings
20kg One arm Deadlifts
Towel Swipes
Bow and Arrow stretch w/ band
Frog Jumps x 3 sets to finish
Warmup: Z-health
12 kg TGU w/ neck rotations, ASLR, Cross body hip flexor stretch
16kg Armbar + TGU x 1/1
Turkish Get-up + Pull up: Did pull ups after each set
24kg TGU(w/ high pelvis) 2/2rep x 5sets
Pull up 2 rep x 5 sets
Finished w/ Z, Brettzel, Bar Hangs and Pumps
Saturday
Spent the weekend in Vancouver, WA with my brother and friends. I setup a workout circuit at a park near our hotel which worked really good for everyone. We did about 1min at each station with no rest. 2 rounds of
Running with light dumbbells over head
16kg Swings
20kg One arm Deadlifts
Towel Swipes
Bow and Arrow stretch w/ band
Frog Jumps x 3 sets to finish
Thursday, June 11, 2009
CFT with Kettlebells
Prepwork: Z-health, Pumps, Bar hangs
Deadlift: Cycle #2 Workout #8
32kg x 5 (warmup)
195lb x 5
185lb x 5
Pre-fatigue Exercise: 2 sets no rest
16kg Snatch x 10/10reps
Burpee's x 10reps
Core Exercise: Upside-down pyramid(UDP) Double KB Clean & Press x 2 sets
(2)20kg x 3,2reps x 2,1reps
(2)16kg x 4,4reps x 3,3reps
(2)10lb lateral raises 4,4reps x 4,4reps
-Towel Swings to failure after each set
Post-fatigue Exercise:
1A)Pull-up 2sets x 3rep
1B)High Jumps 2sets x 6rep
Hanging Leg raise x 4rep
Finished w/ Z-health, Pumps, Bar hangs
Really liked this workout, virtually no rest. I could have done another set of the UDP but will save it for another day. Going out of town this weekend and figured why push it. Thinking of alternating CFT one week and Strength training one week. The capacity to resist fatigue, develop more strength, speed, velocity and endurance is always a good thing.
Deadlift: Cycle #2 Workout #8
32kg x 5 (warmup)
195lb x 5
185lb x 5
Pre-fatigue Exercise: 2 sets no rest
16kg Snatch x 10/10reps
Burpee's x 10reps
Core Exercise: Upside-down pyramid(UDP) Double KB Clean & Press x 2 sets
(2)20kg x 3,2reps x 2,1reps
(2)16kg x 4,4reps x 3,3reps
(2)10lb lateral raises 4,4reps x 4,4reps
-Towel Swings to failure after each set
Post-fatigue Exercise:
1A)Pull-up 2sets x 3rep
1B)High Jumps 2sets x 6rep
Hanging Leg raise x 4rep
Finished w/ Z-health, Pumps, Bar hangs
Really liked this workout, virtually no rest. I could have done another set of the UDP but will save it for another day. Going out of town this weekend and figured why push it. Thinking of alternating CFT one week and Strength training one week. The capacity to resist fatigue, develop more strength, speed, velocity and endurance is always a good thing.
Tuesday, June 9, 2009
Monday, June 8, 2009
Back
Deadlift: Cycle #2 Workout #7
190lb x 5
180lb x 5
Circuit: Double 16kg x 3 sets (about 20sec rest between sets)
Clean x 5
Front Squat x 5
Swings x 5
Frog Jumps(no weight) x 5
Ab work:
16kg Russian twists x 10
Hanging Leg raise x 3 (knees slightly bent, toes to bar)
Had a great weekend meeting Ori and getting CFT/Warrior Diet certified. I will tell you that 2.5 hours of CFT training was very taxing and I learned a ton. I can't wait to apply it to my own and others workouts. It is simple, functional, does not require much equipment, and has a unmatched intensity. I plan to write up a article about it very soon. I am still sore from Saturday but did some work today.
190lb x 5
180lb x 5
Circuit: Double 16kg x 3 sets (about 20sec rest between sets)
Clean x 5
Front Squat x 5
Swings x 5
Frog Jumps(no weight) x 5
Ab work:
16kg Russian twists x 10
Hanging Leg raise x 3 (knees slightly bent, toes to bar)
Had a great weekend meeting Ori and getting CFT/Warrior Diet certified. I will tell you that 2.5 hours of CFT training was very taxing and I learned a ton. I can't wait to apply it to my own and others workouts. It is simple, functional, does not require much equipment, and has a unmatched intensity. I plan to write up a article about it very soon. I am still sore from Saturday but did some work today.
Thursday, June 4, 2009
Off to Cali for Warrior Diet Certification
Warmup: Z, Body squats, Bar hangs
Deadlift: Cycle #2 Workout #6
32kg x 5 (warmup)
185lb x 5
175lb x 5
VO2 Max:
16kg - 7 reps per 15 sec. x 21sets
Stats: 11min:22sec
Avg HR- 156
Peak HR- 170
Energy- 131
Farmers Walk: Only have 1 32kg so just did R/L then rested. Done in back yard
32kg 2sets x 1/1
Hanging Leg Raises: knees bent a bit
2sets x 5reps
Finished w/ Brettzel, Z-health, Bar Hangs
Off to meet Ori Hofmekler and get Warrior Diet Certified(very excited). I have been following the diet for over a year with incredible results. I cant imagine eating any other way. Looking forward to helping others experience the Warrior Diet. I took it easy on the VO2 max because I have a feeling Ori is going to put the hurt on with his CFT training Saturday.
Deadlift: Cycle #2 Workout #6
32kg x 5 (warmup)
185lb x 5
175lb x 5
VO2 Max:
16kg - 7 reps per 15 sec. x 21sets
Stats: 11min:22sec
Avg HR- 156
Peak HR- 170
Energy- 131
Farmers Walk: Only have 1 32kg so just did R/L then rested. Done in back yard
32kg 2sets x 1/1
Hanging Leg Raises: knees bent a bit
2sets x 5reps
Finished w/ Brettzel, Z-health, Bar Hangs
Off to meet Ori Hofmekler and get Warrior Diet Certified(very excited). I have been following the diet for over a year with incredible results. I cant imagine eating any other way. Looking forward to helping others experience the Warrior Diet. I took it easy on the VO2 max because I have a feeling Ori is going to put the hurt on with his CFT training Saturday.
Tuesday, June 2, 2009
Warmup: Z-health, Pumps, Bar hangs
Deadlift: Cycle #2 Workout #5
32kg x 5 (warmup)
175lb x 5
165lb x 5
Cleans + Front Squat: Double 20kg x 3sets (about a minute rest between sets)
2 20kg Cleans x 5reps
2 20kg Front Squat x 5 reps
Crush Curls:
20kg 2sets x 5reps
Finished w/ Bar hangs, Brettzel, Cobra, Z-Health
Deadlift: Cycle #2 Workout #5
32kg x 5 (warmup)
175lb x 5
165lb x 5
Cleans + Front Squat: Double 20kg x 3sets (about a minute rest between sets)
2 20kg Cleans x 5reps
2 20kg Front Squat x 5 reps
Crush Curls:
20kg 2sets x 5reps
Finished w/ Bar hangs, Brettzel, Cobra, Z-Health
Monday, June 1, 2009
Monday + Weekend
Monday:
Prep work: 12kg in TGU press position
Neck rotations
ASLR
Cross body hip stretch
Armbar 2/2
Turkish Get-up:
16kg 2/2reps (long hold on high pelvis)
24kg 2/2 reps(no high pelvis)
Deadlift: Cycle #2 Workout #4
32kg x5 (warmup)
170lb x 5reps
160lb x 5reps
One Hand Swings + Snatch to hold: never set bell down
24kg 5/5 swings + snatch + hold in lockout and walk around x 5 sets
Sunday:
Softball- 2 games
Saturday:
Kettlebell Class 16kg and 20kg used
Highlights Include-
Swings
Cleans
Snatches
Twists
Pushups
Pressing from lunge position
Getup work
High pelvis holds 10sec
Juggling
Also got to meet Bill Case a RKC from Hawaii who was visiting Andrea here in Seattle. Talked about the new snatch test and he gave me some good ideas of working down from 10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 5/5. Just adding this as a workout and progress as I can until it is just that...a workout.
Prep work: 12kg in TGU press position
Neck rotations
ASLR
Cross body hip stretch
Armbar 2/2
Turkish Get-up:
16kg 2/2reps (long hold on high pelvis)
24kg 2/2 reps(no high pelvis)
Deadlift: Cycle #2 Workout #4
32kg x5 (warmup)
170lb x 5reps
160lb x 5reps
One Hand Swings + Snatch to hold: never set bell down
24kg 5/5 swings + snatch + hold in lockout and walk around x 5 sets
Sunday:
Softball- 2 games
Saturday:
Kettlebell Class 16kg and 20kg used
Highlights Include-
Swings
Cleans
Snatches
Twists
Pushups
Pressing from lunge position
Getup work
High pelvis holds 10sec
Juggling
Also got to meet Bill Case a RKC from Hawaii who was visiting Andrea here in Seattle. Talked about the new snatch test and he gave me some good ideas of working down from 10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 5/5. Just adding this as a workout and progress as I can until it is just that...a workout.
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