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