Box Front Squat (Plyo box set about 4-6" below parallel)
45x6/95x6/135x6x3sets
One-arm DB military Press
55x6x5 sets
Tuesday, May 19, 2009
Monday, May 18, 2009
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
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
Thursday, May 14, 2009
Tuesday, May 12, 2009
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
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
Tuesday, May 5, 2009
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)
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)
Monday, May 4, 2009
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)
DB OH Press 45x3+3/60x3+3/65x3+3
BB Front Squat 135x3/155x3/185x3
10x20m sprints (working on start)
Friday, May 1, 2009
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
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
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