Yesterday...

5mile run from Nopa through GG Park to OCean Beach + 30min. of Bear Crawling and Inchworming on the boardwalk. 1 hour to get to beach. Started running back and got some serious cramps and almost bonked. Could be upper respiratory stuff and also was stupid and didn't bring water and nourishment.

Today...

5 rounds of 10 neutral chin ups/20 pushups/30 Free crunches
100 miniband sidesteps

Sitting Military Press w/Strap 22.5sx12/50sx12sx2sets
superset with BW Pullups 3x12 (last two sets broken)

Lateral Lunge 45x12+12/65x12+12
superset w/HLR 2x12

Slideboard Intervals 5 rounds x :60/:60

20 min speed ladder work w/minibands (tough!)

10-15-20 rep sets of KB snatches each arm (16kg.)

2x100 rep sets of crunches
1x100 reps of supermans

Playing around with Pullups

Pullup ladder 1-2-3-4-5-4-3-2-1
Around the world pullup 3+3
L-Chin ups 4x6reps

Concept 2 Rower 30min continuous
-7110 meters total
-Avg split 2:06.6

Crawl Ball for 15min. @ SCLA (FUN!)

10min. light jump rope

BB Deadlift 135# x 20
BB Sumo DL 135# x 20
BB RDL 135# x 20

Single Leg KB RDL 24kg. x 10+10 x 2sets
Airbench 2min cumulative (broken into 3 sets...legs fried)

50 alt. TGUs w/16kg. KB (16:20)

KB OH Lockout hold 5min. cumulative time (broken into roughly minute sets)
2x16kg. KBs

Versaclimber Sprints :60/:60 x 3 rounds

Playing with KBs at the Beach

MB Throws, TGUs, KB Throw and catch for 10min.

3 rounds:

-10+10 KB OH Tornadoes (16kg.)
-Bear Crawl 20m
-10+10 C+P (24kg.)
-Crab Walk 20m

10 HSPU
20 Back Ext w/OH Raise (10#)
20 Hanging Knee Raises to Straight Leg
x 2 rounds
15 Bar Dips
15 Back Ext w/OH Raise (10#)
15 Hanging Knee raises to Straight Leg
x 2 rounds

10min. Versaclimber (1000feet)

+ 10000m on Concept 2 Rower (Sprint last 1000m)
total time: 46:23.5 Avg split 2:19

Modified Gym Jones workout...

20 OH squats 45#
Bear crawl 40m
20 Pullups (strict)
30 Low box FSQ 75#
Bear crawl 40m
15 Pullups
40 Low box BSQ 95#
Bear crawl 40m
10 Pullups
50 Low Box BW Squats
Bear crawl 40m
5 pullups

3 rounds:

2min. jump rope
12+12 SLRDL (16kg. KB)
12 Roller Coasters
20 Mountain Climbers (each leg)

Cable Rotations + HLR (12+12+12) x 3 sets

L-Pullups x 10
HSPU x 10
Low Box Pistols x 10ea.

2 rounds x 2min. between

Chins x 15 (broken 12-3/10-3-2)
Pseudo PLanche Pushups x 15 (feet elev on low box)
Russian Leans x 15

2 rounds x 2min. between

Tabletop Rows x 30
Pushups x 30
Back Extensions to Y-raise x 30 (20-10 broken)

1 round only

Comments: only got 4 hours of sleep the night before. Performed ok but needed a lot more rest between sets, felt a bit winded.

Saturday...vibram run 9 miles from house to bridgeway in sausalito 1:45

Monday...
OH Behind Neck Press + OH Box Squat (12") 45x5/65x5/95x5x3
Bench Press (bottom position) 95x5/135x5/185x5x3
Sumo Deadlift 185x5/225x5x3

Wednesday-Stadium workout 1hr @ Kezar...stair sprints, bear crawls down stairs, crab walks, inchworms. 4 rounds of 6 clap pushups to bleacher OH plank + 12 alt jump lunges. 1 rounds of stair sprints all the way around the stadium.

Today...

3 rounds:

1min. Jump rope
20alt Renegade rows (45# DBs)
20 Pushups
20alt swing woodchop to rev. lunge (45#)

20 tabletop rows
30 pushups
40 roman chair leg raises
50 alt. bw lunges

3min. rest

20 assisted pullups (-50)
30 pushups
40 supine straight leg rotations
50 hero's squats

3min. rest

20 tabletop rows
30 pushups
40 wheel rollouts (20+20)
50 Cossack squats

3min. rest

20 gibbon tabletop rows (alt)
30 pushups
40 lying leg raises
50 alt bw lunges


comments: kept it pretty light...feeling about 70% from the weekend.

Barefoot run yesterday 8.2 miles around the embarcadero and through the marina.

Today...

6 rounds:
-5 pullups
-10 L-sit leg raises
-15 pushups (narrow)
-20 BW box squats (low box)

Roadwork 1 hour

Run down Embarcadero

15+15 Oblique Elev Pushups
30 Tabletop Rows
50 BW Squats

10+10 Oblique Elev Pushups
20 Tabletop Rows
50 BW Squats

5 rounds of Lombard Street stairs

Sunday 8/9/09

240 KB Snatches w/32kg.
time: 45min.

tore hands at 120, had to do one at a time after about 200

Friday 8/7/09

Chins (pinkies touching)
1-15
2-9
3-8

Walking Lunges 100alt (not broken)

Walkout Pushups (1 walkout for every 5 pushups) x 10 sets (50 reps)

Day 11 Armstrong pullup program

Regular Pullups (90sec b/w)

1-15
2-10
3-5
4-5
5-4

Hindu Pushups

25-20-15-15-15-15-10 (100 total)

Hindu Squats

100-100 (200 total)

3 rounds: (24kg.)

KB C+P, 5ea.
KB Swipe Cast 10alt
KB Swing 10x
Hindu Squats 20x
Lying leg raises 20x

Day 10 armstrong pullup program

Yesterday...

3 sets of gibbon pullups

1-12alt
2-10alt
3-10alt

Iso Holds (30sec each)

Top-pronated
Top-supinated
90 degree @ Elbow-pronated
90 degree @ Elbow-supinated

Day 9 Armstrong Pullup Program

5min Jump Rope
SE/HXO/DDOG

Pullups (normal grip) On-the-minute

sets of 5 reps for 10min.

Pushups (normal width) 3 sets x max reps

1-50
2-26
3-21

WFD Cable Rotations + Squat Stance Rev Woodchop

30 pounds x 10+10 each side
50 pounds ""
60 pounds ""

Airbench 1min.

3 rounds (60sec rest between)

10L/10R KB Snatches (53 pounds)
10 FUll Situps

Pigeon/SFFB/DDOG

Day 8 Pullup Program

3 sets x max reps (60sec. between) regular pronated

1-16
2-8
3-5

3 sets x max reps (60sec. between) chin grip pinky's touching

1-6
2-6
3-5

Day 7 Armstrong Pullup Program

AHL/Flex-Abs/USFT/Tabletop
Jump Rope 5min.

Pushup Ladder (regular pushups)

1 to 12 (10sec rest between)
1 set x 20 reps (max)

Pullup Ladder (regular pronated)

1 to 6 (10sec rest between)
1 set x 9 reps (max)

SQS/SFFB/C+D/HipLift/AB (4min.)/FOPF

Day 6 Armstrong Pullup Program

SE/SiFT/SiFl-AC/AB

3 sets max reps pushups (normal) 90sec rest between

1-50
2-25
3-20

5 sets max reps pullups (normal pronated) 90sec between

1-13
2-9
3-5
4-5
5-4

On-the-minute KB 1-arm Swings
32kg. x 5+5 for 10min (100 total)

3min. rest

2-arm KB Swings (60sec. rest between)

32kg. x 20 reps x 5 sets (100 total reps)

Pigeon/QLO/C+D/AB

Day 5 Armstrong Pullup Program

SE/SiFt/C+D/SiFloor-AC

3 sets of max Pseudo-planche pushups

1-20
2-20
3-15

3 sets of gibbon pullups x max reps

1-10alt
2-8alt
3-6alt

Iso holds (15sec each)

1-Top position overhand
2-Top position chin supinated
3-Mid pos overhand
4-Mid pos chin supinated

30 full sit-ups with twist
10 Inchworms

QLO/C+D/Full Bridge 1min./AB 1min.

day 4 armstrong pullup program

egoscue first...
FOPF/SiFT/C+D/SFFB/For Str/50 V-ups/DDog

Walkout pushups 1 up to 10 (55 total)

Pullups
10 sets of 3 reps (60sec between)...made all ten sets easy

USFT/C+D/Tabletop/QLO/C+D/DDog/AB

Day 3 Armstrong Pullup Program

3 sets max pushups (90sec between)

1-45
2-30
3-20

3 sets regular pullups (60sec between)

1-12
2-7
3-4

3 sets chinups with pinky's touching (60sec between)

1-4
2-4
3-3

Day 2 Armstrong Pullup program

3 sets max pushups (90sec. b/w) 40-25-20 reps
Pullup (supinated) ladder 1-2-3-4-5
rest 90sec. did a max set of 8 reps

Highland KB Practice...

1-arm DB Snatch 40x5+5/60x5ea/70x5ea
KB Transverse Push Press 62lbsx5+5x3sets
KB WFD Casts 62x5ea/53x5eax2sets
KB Elevated Swing High Pulls 62lbsx10x2 sets
1-arm elevated swing 62lbsx5+5

Day 1 Armstrong Pullup Program

Pushups 3sets x max reps (90sec rest between)

1-35
2-25
3-20

Bodyweight Pullups (normal grip, supinated) 5set x max reps (90sec rest b/w)

1-12
2-8
3-6
4-5
5-5

comments: feel weak on the pullups...having trouble with lockout at the top. Work on top holds.

Highland practice

2 rounds:
1min. rope
TGU 5+5 44lbs KB
5 swings 80lbs 2-hand
5ea. one-arm swing 80lbs.
5 2-arm swing 80lbs.

5+5 KB casts 44lb/28kgx3sets

Kettlebells

Shot Put BB Press 5ea. x 3 sets (45/55)
Landmines 10alt (45/55)
KB Swings x 10 x 3 sets (80 pounds)

---

5min. TGUs (alt each arm) 44 pounds x 16reps total

---

2 rounds of 5 KB Windmll each side 62 pounds + 12 chinups

---

2 rounds of Bent row 10 + Bicep Curl 10 + Skull Crusher 10 (40 pounds)

OH Squat
45x20/65x15/95x10/115x5/135x5x2

Bench Press
65x20/95x15/135x10/185x5

Pullups
-50x20/15/10/BWx5

Decline Bench
-hammer rotations 10 each way 10pounds x 2 sets
-Oh situp 10pounds x 10 x 2 sets

Bulgarian Bag Part Deux!

LWFD throws about 10 (12-22 pounds)

Partner Bulgarian Bag (30 pounds): First person does exercise, then the other while the first partner rests

-Swing 25x
-Tornadoes 25x each direction
-Biceps Curls 25x
-Upright Rows 25x
-Military Press behind neck 25x
-Pushups (bag on neck) 25x
-Front Push Press 25x
-Partner pass back and forth (zercher) 25x each
-Bent Rows 25x
-Lunge Forward (bag on back) 25x each leg
-Lunge Lateral (bag on back) 50alt.
-Reverse walking lunge (bag on back) 50alt.
-Hanging Leg Lifts 25x
-Burpee Broad jumps (no bag) 25x

Kettlebells!

4 Rounds:

KB Windmill 5x ea. side (16kg/24kg/28kg/28kg)
Landmines 10 ea. side (45/65/70/70)
Full situps 15x

4 rounds:

KB Sn + C&P + Swing 5/5/5 ea side (24kg)
Chinups 10x

Recovery Run!

3mile roadwork...

intermixed with

10 inchworms
2sets of 20 reps ddog pushups
2sets of 25 supine body rows (tabletop position)
2 sets of 50 lying leg raises (20 straight, 20 oblique, 10 straight)

Squat Circuit

10 to 1 rep rounds of:

Close-Stance Box Back Squats (below Parallel)
135x10/155x9/155x8/175x7/185x6/185x5/205x4/225x3/245x2/255x1
Pullups (BW)
Walkout Pushups (BW)
Decline OH Situps (10pound plate)

Bench!

Bench Press 135x5/155x5/175x5/185x5x2
Barbell Bent Row 135x5/155x5/175x5/185x5x2

Dumbbell Skull Crusher 25sx10/30sx10x2/25sx10
DB Hammer Curls 25sx10/30sx10x3

20-15-10-5 rep rounds of:

-Evil wheel rollouts (from knees)
-Kettlebell swings, 70 pound bell

Sitting military press with strap 15sx30
Inchworms x 10
Assisted Pullups x 30(-80x30-broken20/10)
Sitting military press with strap 25sx20
Inchworms x 10
Assisted Pullups x 20(-80x30-broken15/5)
Sitting military press with strap 50sx10
Inchworms x 10
Assisted Pullups x 10 (-60x10)

Box Front Squat (below Parallel)
45x10/65x10/135x5/155x5x2sets
...superset with 10 decline bench situps (25 pounds for first 3 sets, 45 for last)

Bulgarian Bag!

30 pound Bulgarian Bag Workout (Inaugural)

-20 swings to behind neck skull crusher
-20 close stance squats
-20 tornadoes each side
-10alt. fwd lunges
-10alt. lateral lunges
-10alt. transverse lunges
-10alt. reverse lunges
-20 biceps curls
-20 goodmornings
-20 divebomber pushups

3 total rounds...took about 20min. grip was tough to maintain!

Birthday Conditioning

5 rounds (1min. of each exercise, as many reps as possible)

-Barbell Push Press 75 pounds
-Burpees
-Kettlebell Swings 53 pounds
-1min. rest

428 total reps!

DEADLIFT

Deadlift session yesterday...

Sumo Stance 135x3/185x3/225x3x2sets/275x3x3sets
RDL 225x10reps

2 rounds:
-12 Decline bench sit-ups (25 pounds)
-12 alt. russian twists
-12 Divebomber pushups
-12 pullups

Hodge Podge

21-15-9 rep rounds:

-20 pound shot put press each side
-Tabletop underhand rows
-Back Extensions

Sunday 6/7/2009

Highland throw party at stanford. flipped 90 pound caber!

Friday 6/5/2009

Bear crawl/Inchworm/Military Press for 30 reps/20reps/10reps
Box Squat (24" plyo box) worked up to 365 x 1 (failed at 405)
Medball throws 10min.

Training at Jack's Gym with Deric Stockton

Worked on Bench Press form...

Bench Press 135x10/185x10/225x6/255x3/225x6

superset with Supine DB Incline Rows + Thoracic Extension 45sx10x5sets

Floor Press 85sx10/14/8


Comments: Awesome! I haven't bench pressed in a long time and my previous PR was 235 or 245. Learned how to lock the shoulder in place and drive with the entire body. Did 255 for a triple!

Core!

Workout at DIAKADI...

Medball Throws (Overhead, Right side, Left side)
10 poundsx10/10/10
12 poundsx10/10/10
15 poundsx10/10/10

3 rounds, no rest:

5+5 Turkish Get-up, 16kg.
10+10 Medball Rev Woodchopper (15 pounds)
20 Evil Wheel rollouts on knees

Prowler sled sprint
40kg. x 5 rounds of 15m sprint forward (low) + 15m back to the start (high)

Another Ross Enamait Burner...

8 rounds as little rest as possible:

6kg. Medball Woodchop 10 ea side
DBall Slams 20 pounds 15 times
Burpees 10 times

finished in 20:15...getting wind back

LIFT!

A1 BB Bench Press
135x6/155x6/185x6x2
A2 BB Bent Row
135x6/155x6/185x6x2

B1 BB Good Morning
95x6/135x6x3
B2 DB Step-up
60sx6+6x4

Core Circuit...

KB Windmill 24kg.x5+5x2/28kg.x5+5
Landmines 25x10alt/35x10alt/45x10alt
Plank on elbows 3x30sec.

BB Behind-neck Lunge to Push Press
95 pounds x 10+10/8+8/5+5

Gibbon Pullups (BW) 20alt/16alt/10alt

Split Stance Cable Rotations
30 x 15/15/15/15
40 x 15/15/15/15

Decline Plate Pullovers
25x15 reps
45x15 reps

Warrior Met-con

Another Modified Ross Enamait Workout at Kezar Stadium in SF...

4 Rounds:

12 Burpees
24 DDog Pushups (Spread foot stance)
36 Prisoner Squats (Close stance)
400m Run

Comments: Did about 60sec rest between sets, kept the work consistent and finished in around 20 minutes. Look forward to getting back into doing more conditioning as opposed to just lifting and throwing.

Lift!

Box Front Squat (Plyo box set about 4-6" below parallel)
45x6/95x6/135x6x3sets

One-arm DB military Press
55x6x5 sets

Highland Games Results

Results of Livermore Highland Games...


3rd place overall, although numbers on most events not as good as Woodland...it was also over 100 degrees outside that day.

Braemar Stone 26'9.5" (22#) 3rd
Open Stone 31'10.5" 4th
Light Weight for Distance (28#) 33'10" 6th
Heavy Weight for Distance (56#) 16'5" 5th
Light Scottish Hammer (16#) 73'11" 3rd
Heavy Scottish Hammer (22#) 56'3.5" 4th
Weight over Bar (42#) 12ft 2nd
Caber (15'3" 85#) 12:00 1st

Flipped the caber all three times. (First attempt 12:30, second 12 oclock, third 12:30)


Results from Woodland 4/26/09...(4th place overall)

Braemar Stone 27'11.5" (22#) 4th
Open Stone 31'9" (16#) 7th
Light Weight for Distance (28#) 41'1" 8th
Heavy Weight for Distance (56#) 19'10.5" 3rd
Light Scottish Hammer (no light hammer) N/A
Heavy Scottish Hammer (22#) 58'5" 6th
Weight over Bar (56#) 9ft 10th
Caber (metal caber 16ft ~85#) 4th

2 rounds w/24kg. KB...

Windmill 10+10
Snatch 5+5
Clean and Press 5+5
One Arm Swing 10+10

Warrior Conditioning

Modified Ross Enamait workout...

60secs/45sec/30sec/15sec. of As many reps as possible of the following (no rest):

Pullups (strict) 21-10-8-6 (total 45)
Pushup to downward dog 25-18-10-7 (total 60)
KB One-arm swings alternating hands (24kg)38-25-20-10 (total 93)
Burpees 16-11-8-5 (total 40)

total reps for workout: 238

Metcon!

12-8-10-6-4 as quick as possible...

pullups
dips
kettlebell one-arm lunge swing outside legs (alt.) 28kg.
kettlebell two hand swing 28kg.

about 10min.

2 sets x 10 each direction hammer rotations on decline bench (25 pounds)

Power!

Hang Close-Grip PWR Snatch 95x3x3
DB OH Press 45x3+3/60x3+3/65x3+3
BB Front Squat 135x3/155x3/185x3
10x20m sprints (working on start)

Yesterday...

Front Squat 135x5/155x5
One-arm DB OH press 40x5+5/55x5+5/40x5+5
Decline Bench Plate Rotations (Mimicking hammer movement)
8pound MB x 10 each direction/25 pound plate x 10ea./35 pound plate x 5ea.


Today...

Front Squat 135x5/155x3/185x2
One-arm DB OH press 45x5+5/60x3+3/70x2+2
KB Swings 10alt. outside legs + 10 two-arm swings 3 sets with 53 pound KB
Skater's Lunge stance DB Row 45x10+10/50x10+10/60x10+10
superset with 10 divebomber pushups (3sets x 10 reps)
Airbench Bicep Curls 25sx10/30sx10

Throw!

Throwing practice @ Rossi Field...

Braemar and South-African style throws ~20 (stone weight approx. 15 pounds)

Kettlebell Weight for Distance (both sides) ~20 throws (single cast....still working on double spin)

Kettlebell Weight for Height (both sides) ~20 throws

*All throws done with 36# KB

10x40m sprints (45-60sec. rests)

3sets of 20reps Hanging Leg Raises (straight and oblique)

comments: need a lot of work on the shot technique, not feeling powerful yet on my feet....maybe i should take ballet? Weight for distance is getting a bit better.

Just getting the Highland Games season off to a good start. Placed 4th overall in the C-Class at Woodland. Started up this training blog to keep track of my progress and write down some ideas/observations as i train.

Front Squat 135x5x2
DB Military Press (one arm) 55x5+5x2

comments: light day today. starting up PTP cycle this week along with conditioning 2-3x/week and throwing-specific drills every day, if possible. Hard to work in throwing in the middle of a metropolitan city.