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.
Monday, June 8, 2009
Sunday, May 31, 2009
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!
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!
Friday, May 29, 2009
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)
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)
Tuesday, May 26, 2009
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
6kg. Medball Woodchop 10 ea side
DBall Slams 20 pounds 15 times
Burpees 10 times
finished in 20:15...getting wind back
Monday, May 25, 2009
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.
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.
Friday, May 22, 2009
Wednesday, May 20, 2009
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.
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.
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