Thursday, August 30, 2012

My Workout Thursday August 30th, 2012

A.
Olympic Lifting Skill Complex - Snatch
(3 reps of each, twice through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

B. Take 15-20 minutes to build to a heavy snatch.

C. Take 15-20 minutes to build to a heavy Clean & Jerk

D. Five sets of:
Front Squat x 2 reps @ 95% of 1RM
Rest as needed

Justin, text me at 480-273-1397 to pick up a shirt.


Wednesday, August 29, 2012

My Workout Wednesday August 29th, 2012

Active recovery.  Go for a long walk, swim, ride or jog.  Don't time it or take your Ipod.  Try to relax and take in everything that's unfolding around you.  Have a good day!

Tuesday, August 28, 2012

My Workout Tuesday August 28th, 2012



A. Three sets for times/max reps of:
24 kg Kettlebell Swings x 15 reps
Burpees x 10 reps
Muscle-Ups x Max Unbroken Reps
Rest 3 minutes


B.Three rounds for time of:
10 Man-Makers (35 lb. DBs)
15 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
Row 500 Meters




Monday, August 27, 2012

My Workout Monday August 27th, 2012

A.  Snatch BB Complex- 3 Reps with empty bar X 2
Snatch Grip RDL
Snatch Pull
Muscle Snatch
OHS
Snatch Grip Push Press
Snatch Balance
Hang Power Snatch
Snatch

B.  Perform 2 Snatches Every 2 Mins for 20 minutes- Increase Weight Each Set

C.  Perform This Session Separate From Part A and B
10 Sets Of Back Squat @ Or Above 85% Of 1RM

I went out for a little run this morning.  The weather was nice and so was the sunrise.  This is my favorite way to start the day off!  When was the last time you saw a sunrise?  If it has been awhile, you should get out more.    



Tuesday, August 21, 2012

My Workout Tuesday August 21st, 2012

A.  Three Sets Not For Time
HSPU X 3-5 Reps
Muscle Ups X 3-5 Reps
Toes To Bar X 10-12 Reps

B.  Take 15 Mins Build T Heavy Split Jerk

C.  Eight Sets For Time
Row 250 Meters
40 Double Unders
As soon as you complete last double under, pick up 2 kb's weighing at least 70lbs and take them for a 100m walk.  Once you return to your rower, reset and go again.

DJ took this pick in Princeton New Jersey.  That's Einstein's house in the background, he's getting smarter by the second!

Monday, August 20, 2012

My Workout Monday August 20th, 2012

A.  Barbell Complex -Snatch
3 Reps of Each Movement, Roll Through This 2 Times
Snatch Grip RDL
Snatch Pull Below Knee
Muscle Snatch
OHS
Snatch Push Press
Snatch Balance
Hang Power Snatch
Snatch

B.  Eight Sets of Snatch 1.1@ 80-85% of 1RM

C.  Nine Sets of back Squat
1.  5 Reps
2.  3 Reps
3.  1 Rep

4.  5 Reps
5.  3 Reps
6.  1 Rep
7.  5 Reps
8.  3 Reps
9.  1 Rep
Second wave should be heavier than the first.  Thirsd wave should be heavier than the second.    

C. Three Sets of 20 GHD Sit Ups, Rest 90 Seconds BTWN Sets





Joe L. doing a lil mountain biking.

Sunday, August 19, 2012

Friday, August 17, 2012

My Workout Friday August 17th, 2012

A.  Clean Complex- 3 Reps Twice Through
Clean Grip RDL
CleanPull
Front Squat
Hang Power Clean + Push Press
Clean From Below Knee + Jerk

B.  5 Sets Of Power Clean X 1.1.1, Rest 10 Seconds Between reps, 3 Mins Between Sets

C.  5 Sets of Clean Pull X 1.1.1, Rest 10 Seconds Between reps, 3 Mins Between Sets

D.  On The Min Every Min For 8 Mins
275# Deadlift X 3 Reps
5 Burpees

Rest Exactly 2 Mins

On The Min Every Min For 6 Mins
12 KB Swings at 70#

DJ at the Bonneville salt Flats.


Thursday, August 16, 2012

My Workout Thursday August 16th, 2012

A.  Snatch Complex
3 Reps of Each Movement
Snatch-Grip RDL
Snatch Pull Below Knee
Muscle Snatch
OHS
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Clean
Snatch below knee

B.  Take 15 Mins To Build To Heavy Snatch

C.  Take 15 Mins To Build To Heavy Clean and Jerk- Keep the weight light and fast with perfect mechanics.  Only build in weight as long as speed and mechanics stay sound.

D.  On The Min Every Min For 6 mins
15 Pull-Ups


Wednesday, August 15, 2012

My Workout Wednesday August 15th, 2012

Rest.  I'm pretty beat up so I plan on doing shoulder mobility work, foam rolling and working on really light snatches.  Have a goo day guy!

Tuesday, August 14, 2012

My Workout Tuesday August 14th, 2012

A.  Gymnastics Skills Warm-Up
Three sets, not for time, of:
Wall Climbs x 4 reps
Muscle-Ups x 2-3 reps
Toes to Bar x 10-12 reps

B. Eight attempts of Jerk
(all attempts between 80-95%)
Rest 2-3 minutes between attempts

C. Eight sets of:
Snatch Push Press x 2 reps
Rest 60 seconds
Weighted Pull-Ups x 2 reps @ 20X0
Rest 60 seconds

D. Six sets for times of:
Row 350 Meters
15 Kettlebell Swings (32 kg)
10 Handstand Push-Ups
Rest 3 minutes


Monday, August 13, 2012

My Workout Monday August 13th, 2012

A.  Gymnastics Skills Warm-Up
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Double-Unders x 30 reps
Skin the Cats x 5 reps

B. Olympic Lifting Skill Complex - Snatch
(3 reps of each, twice through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

C. Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
Tall Box Jumps x 5 reps @ 05X1
(reset on the ground each time before next jump)
Rest 3 minutes

D. Ten sets of:
Back Squat @ 30X0
1. 205 x 5 reps
2. 255 x 3 reps
3. 295 x 1 rep
4. 265 x 3 reps
5. 295 x 2 reps
6. 305 x 1 reps
7. 250 x 5 reps
8. 250 x 5 reps
9. 250 x 5 reps
10. 250 x 5 reps

Rest exactly 2 minutes between sets




Tuesday, August 7, 2012

My Workout Tuesday August 7th, 2012

A.  Take 15 mins and work on muscle ups

B.  Four sets of:
Snatch Push Press x 4-5 reps
Rest 2 minutes
16 kg Weighted Pull-Up x Max Reps
Rest 2 minutes

C. Two sets of:
Handstand Push-Ups x Max Reps @ 1010
(must stay in tempo, no pause at top or bottom)
Rest 3 minutes

D. Five rounds for time of:
4 Towel Pull-Ups
(throw a towel over the top of the bar, grip an end in both hands and pull up until you touch a shoulder on the bar)
20 Hand Release Push-Ups
40 Double-Unders

Monday, August 6, 2012

My Workout Monday August 6th, 2012

A.  Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
(http://www.youtube.com/watch?v=208gsUy9S-c)
Double-Unders x 30 reps
Turkish Get-Up x 2-3 reps each arm

B. Olympic Lifting Skill Complex - Snatch
(3 reps of each, twice through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

(Just using an empty barbell for these - nice way to get loose.

C. Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps
(straps are ok if you have them)
Rest as needed

D. Ten sets of:
Back Squat @ 30X0
1. 195 x 5 reps
2. 245 x 3 reps
3. 280 x 1 rep
4. 255 x 3 reps
5. 280 x 3 reps
6. 295 x 2 reps
7. 240 x 7 reps
8. 240 x 7 reps
9. 240 x 7 reps
10. 240 x 7 reps

Rest exactly 2 minutes between sets.

Increased the loads used last week by 1-2% Don't get greedy and try to go higher . . . we'll get there.

Sunday, August 5, 2012

My Workout Saturday August 4th, 2012

I hiked Mt. Humphrys again in Flagstaff with a few friends.  We camped Friday night just a few miles from the trailhead.  Only got about 5 hours of sleep.  We went to dinner in Flagstaff and sat around talking for hours before we decided to crash out.  The hike was fun!

My Workout Thursday August 2nd, 2012

A.  In 15-20 minutes, build to a heavy Jerk - with 5 of the attempts within 75-90% of your 1-RM.


B. Weighted Pull-Ups
Every two minutes, for a total of 5 sets, complete 3 heavy weighted pull-ups.

Post weights for each segment - e.g.:
1. 24 kg x 3
2. 28 kg x 3
3. 32 kg x 3
4. 32 kg x 2 (failed on third attempt)
5. 32 kg x 2 (chin was just below bar on third)

C. Complete as many rounds and reps as possible in 12 minutes of:
Dumbbell Ground to Overhead x 5 reps (35 lbs)
Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32 kg)

My Workout Friday August 3rd, 2012

A.  Three sets for times of:
Rope Climb x 1 ascent
Toes To Bar x 10 reps
Wall Ball Shots x 15 reps
Rest 3 minutes

B. Eight sets of:
Burpees x 5 reps AQAP
Heavy Sled/Prowler Push x 20 yards (or 20-30 seconds)
Rest 2 minutes

Results
A. This was an easy nice warm up.
B. This was tough! I was surprised at how tough the last 3 rounds of sled pushes were. Santana joined me, glad he did. We worked out at about noon. The heat took a lot out of me. I had ham and eggs for breakfast, I thought I was going to see my breakfast again before the workout was over. Luckily I didn't!


South PHX Gucci making its debut in Tucson. Thank Ramsey and Em's, love you guys!

Wednesday, August 1, 2012

My Wednesday August 1st, 2012

Today is an active recovery.  I'm going to go for a nice relaxing jog and watch the sunrise.