Training Journal

November 30, 2011

20/20 snatches w/16kg

12 pulls-up – 4×2 with 16kg + 1×4 w/no weight

5×2 front squat (24kgs)

20 standing power wheel reps

4×2; 2×2 Military press

4 – 45sec suitcase carries with 40kg (Bulldog) – 4 60sec Farmer Walks w/32kgs

2 – 60sec handstands against wall – GOAL is handstand push-ups by 12/31/11

December 1, 2011

30/30 snatches with 20kg

25 – kneeling ab rolls – with full extension

3×4 front squats (already feeling stronger) – will need to buy additional 28kg soon

2×5 Mil presses with 45sec racked carries at the end of each set

12 pull-ups – 2×4 + 2×2 with 12kg (backyard jungle gym)

50 tablemakers + 1 handstand push-up!

Suitecase carry w/Bulldog – 45sec left & right; Farmer Walks 32kgs w/oven mitts

1×5 BUP w/12kg (each arm) – brought the 16kg to GTG BUP’s

December 2, 2011

Snatch – 25/25 with (20kg)

Ab Wheel – 5×5

Mil. Press – 2×5

Front Squats – 4×4 (24kgs) w/ 30sec standing plank at the end of each set

Pull-up – 2×4 (weighted 12kg) – Chin-ups = 40

2H Swings – 100 (25kg)

December 3, 2011

Front Squats – 1×6, 2×5 (24kgs)

Military Press – 1×10, 1×5 (24kgs)

Ab Wheel – 3×5 / Pull-ups 3×6 / Chin-ups – 40 reps total

Farmer Walks – 4x32kg for 60sec / Suitcase Carry – 2x40kg for 45sec

Intermittent sprinting around Lake Merritt (3.4 miles) with Mudkip

December 4, 2011

Chin-ups – 5×8

December 5, 2011

Chin-ups – 100 / Handstand push-ups 4×2 & 1×3

Kettlebell Juggling with 12kg – eight rotations (left and right) was my record. Felt better w/left hand.

December 6, 2011

Swings – 100 2H 32kg

Front Squats – 1×3, 2×5 (24kgs) / Mil Press 2×5 (24kgs)

Ab wheel – 2×10

Suitcase carry – 3 left, 3 right-hand – 55sec each round (+10sec from my first attempt!).

December 7, 2011

Front Squats (3×5) – need to get another 28kg to take it to the next level

Mil. Press – (1×10) – need another 28kg here as well

Ab Wheel – 3×10 (standing) — starting to extend further rolling out

Pull-ups – 30 / Swings – 100 2H 28kg

December 8, 2011

100 chin-ups
2×3 + 2×2 Handstand pushups
4×3 Bottoms-up Press with 16kg (left and right)

December 9, 2011

10×10 40kg swings
2×4 + 1×3 Handstand push-ups
4×5 front squat and military press with 24kgs
8×5 pullups

December 10, 2011

100 – 28kg swings
Played 2hrs of 3×3 basketball

December 11, 2011

40 – double 16kgs swings + 60 two-handed 25kg swings
9 chin-ups

December 12, 2011

65 chin-ups
10×10 snatches with 16kg, with 10sec overhead hold after each rep

December 13, 2011

3×2 Handstand Pushups
40 Tablemakers
4×10 chin-ups
2×5 goblet squats w/16kg
2×15 military press w/16kgs

December 14, 2011

4×8 Pullups
5x(15/15) single arm 25kg swings (150 total)

December 15, 2011

5x(15/15) single arm 25kg swings + 2×30 two-hand swings (25kg) 210 total
3×3 24kgs front squats w/ 30second racked carry at the end of each set

December 16, 2011

5×10 chinups
4x(15/15) single arm 28kg swings + 2×30 w/28kg (180 total)

December 17, 2011

10x(10/10) 20kg snatches (200 total)
2×3 Handstand Pushups
2×10 Chinups
1×10 Pullups

December 18, 2011

8×10 + 1×15 chinups (PR) 95 total
5x60sec gymnastic bridges
4×20 tablemakers

December 19, 2011

5×5 military presses with 24kgs with 30sec racked carry on final rep
5×20 32kg two-hand swings
2x40sec suitcase carries (left and right) with 40kg

December 20, 2011

5×10 chinups
10 Rounds – 15 dbl 16kgs swings followed by 5 front squats

December 21, 2011

5×5 Pull-ups
2×2, 2×3 Handstand Pushups

December 22, 2011

5×11 chinups
2 rounds – 10 fronts squats, 10 military presses, 20 swings with dbl 16kgs
5+5x35sec suitcase carries with the Bulldog (40kg)
2×10 two-hand swings w/ 40kg
15 swings with 24kg

Happy Festivus – Feats of Strength Session

7×20 two-hand swings w/32kg
3x30sec Farmer Walks – 32kgs with overmitts around handle
5×5 chin-ups

December 24, 2011

5×7 pull-ups
5x60sec Gymnastic Bridges
2×10 40kg swings
1×10, double 24kg swings
1×10 single-arm swings with 20kg (left & right)

December 25, 2011

11 goblet squats w/20kg
5 Long Cycle (left and right) 20kg
2 rounds – 1×10 32kg two-hand swings followed by 2×10 single-arm swings with (24kg) – 60yard sprint
PR on bottoms-up press 2×2 @ 20kg!

December 26, 2011 REST!

December 27, 2011

300 single arm swings w/25kg
2x40secs 40+32kg farmer walks
2x40secs 40kg suitcase carry (one left, one right)
1×3 16kg BUP (left & rt)

December 28, 2011

10×10 chin-ups
1×5 + 2×3 bottoms-up press w/16kg (left & rt)

December 29, 2011

200 28kg single arm swings

December 30, 2011

100 double 16kgs swings

December 31, 2011

5×10 high pulls with 32kgs (left & right) 100 total
10×1 snatches w/32kg (left & rt) 20 total
1×5 BUPs w/16kg (left & rt)
1×5 + *1×17 chin-ups (PR!)

New Years Day 1/1/12

6×5 chin-ups

1/2/12

10×10 40kg swings
3×10 dbl 16kgs front squats
26 chin-ups
50 tablemakers
5×3 Handstand Push-ups

1/3 – Nothing!
1/4

100 32kg swings in 5mim
2×5+5 – 16kg BUP
26 chin-ups
2×5 24kgs front squats w/ 30sec racked carry at end of each set
10+10 16kg weighted pull-ups

1/5

10+10×3 32 & 28kg one-armed swings (120 total)
4+4x45sec 40kg suitcase carries
50 L-sit Chin-ups
2×5 24kgs front squats

1/6

Mil. Press 1×5 (24kg) 2×5 (25kg) 1×3 (28kg); 330 H2H swings (25kg); 3×4 HSPU’s; 100 tablemakers

1/11

Today’s Coyote Point Kettle Club session: 210 swings, 90 goblet squats, 20 kneeling military presses.. All w/24kg

1/13-15 – Z-Health Essentials of Elite Performance

1/17

10×1 20kg weighted pull-ups; 4×25 32kg swings; 1×5 dbl 24kgs mil press + 3×2 20kg BUP (PR for left) 3×10 power wheel; 2×5 24kgs front squats. Ended with some pistol practice.

1/18

40 day Plan (Day 3) 2×25 32kg + 3×15 40kg swings; 3×2 16kg + 2×2 12kg weight pull-ups; 3×3 + 2×2 20kg bottoms-up press; 1×5 24kgs front squat + 1×5 32kg goblet squat. 3×10 ab wheel — pistol practice

1/19

40 Day Plan (Day 4) 5x45sec 40kg suitcase carry (left & right); 2×5 28kg mil. press (left & rt); 1×5 + 1×10 24kgs front squat (time to take it to the next level); 2×3 + 1×4 12kg weighted pull-ups (left & rt); 2×50 two-hand 25kg swings

1/21

‎40 Day Plan (day 5, yesterday) Swings 2×10 24kgs + 4×20 16kgs; front squat, 1×5 24kgs, 1×5 28kg (left & rt); 40kg suitcase carries 5x45sec (left & rt); BUP’s 3×2 20kg + 1×4 16kgs; Chin-ups 5×5 + 7×10 (95)

1/23

40 Day Plan (DAY 6) Swings – (10+10) x 5 28kg; 2×5 front squats (still looking for the perfect rep); 3×2 + 1×4 12kg weighted pull-ups (progress!); 1X5 + 1X3 + 1X2 20kg BUP (PR with 1×5) – going to try Fedorenko Bell (narrower handle); 3x45sec 40kg suitcase carries + 2x45sec 24kgs racked carries (abdominals)

1/24

40 Day Plan (Day 7) – 100 28kg H2H swings in 4:25; 1×3 + 1×2 20kg (Fedorenko) BUP + 1×5 20kg DD BUP; 2×5 Front Squats 24kgs (time to test a higher weight); 5x30sec RKC planks; 2×5 12kg weighted pull-ups (PR)

1/25

40 Day Plan (Day 8) 4×2 32kgs front squats; 100 28kg swings in 4:05; 3×4 20kg BUPs; 5+5x45sec 40kg suitcase carries; 3×2 + 1×4 16kg weighted pull-ups
Tweaked groin w/ 32kg on last rep of last set :(

1/26

40 Day Plan (Day 9) No leg work; 100 28kg swings in 3:55; 2×5 28kg military presses; 5×2 20kg weighted pull-ups; 5+5x45sec 40kg suitcase carries

1/27 –

40 Day Plan (Day 10) workout with Micah Davis; 280 swings, pull-up ladders 4,3,2,1, reverse; PR 24kg BUP (with rt hand) 1+1 30sec overhead carries with 24kg

1/30

40 Day Plan (Day 11) 100 single 32kg swings; 2×3 + 1×4 20kg BUPS; 5+5x45sec 40kg suitcase carries; 16kgs 2×3 + 1×4 weighted pull-ups;

1/31

‎40 Day Plan (Day 12) 40kg Suitcase carries: 5+5x45sec; BUPs 2×3 + 1×4 20kg; 100 – 25kg one hand swings 3:50; 3×2 16ks + 1×4 12kgs weighted pull-ups – back to 12kgs 1×10 front squats as I tweaked groin when jumping from 24kg to 32kgs – learned my lesson.

2/1

40 Day Plan (Day 13) 40kg suitcase carries 4+4x50sec; 5×5 pull-ups; 2×5 20kg BUPs; 100 28kg single swings 4:30;

2/2

40 Day Plan (Day 14) 5x60sec Gym Bridges (a day off from suitcase carries) 2×5 12kg weighted pull-ups; 100 28kg single swings 4:15; slow jog hill work with Muddy for legs

2/3

40 Day Plan (Day 15) 5+5x50sec suitcase carries; 162 single swings with 24kg; 2×5 28kg military presses; 3×4 200lbs deadlift* ; 2×8 pull-ups

2/4 – Active Recovery – 1×4 + 3×3 handstand push-ups; 2×10 chins

2/6

40 Day Plan (Day 16) – 2 PR’s*! *suitcase carries 40kg 3x60sec (PR); *tact. wt pull-ups 1+1x24kg (PR) 2×5 12kg (left & rt foot); 4×30 25kgs single swings; 2×5 200lbs deadlifts; Mil. Press 1×5 (left & rt) @ 28kg + 1×5 (left/rt) 20kg BUPs

2/7

40 Day Plan (Day 17) Swings 100 single 28kg swings in 4:19; Pull-ups 3×5; Dbl Military Press 1×10 24kgs; 5×20 Tablemakers 5×20; Deadlifts 2×5 @ 200lbs – no loaded carries today!

Warm-up consisted of the 5 Tibetan Rites

2/8

40 Day Plan (Day 18) Swings 40kg 100 reps; Suitcase Carries 40kg 5+5x50sec; Deadlifts 2×5 200lbs; BUP 1×5 20kg (only 3 on left) 3×5 Handstand Push-ups + 3x40sec pull-up hangs; 2×5 12kg wt pull-up – Thanks to Aleks Salkin for Pull-up hang suggestion–I love it! Courtesy Convict Conditioning 2

2/9

40 Day Plan (Day 19) Swings 5×20 32kg; wt-pullups 12kg 2×5 (l & rt foot) + (PR)2x47sec pull-up hangs; BUP 1×5 20kg (l/rt) 1×8 16kgs; deadlift 2×5 200lbs – trying to hold longer at the top; 100 leg-raises

2/10

40 Day Plan (day 20) Swings 70 single, 30 two-hand 25kg; BUP’s 2×5 20kg – all reps finally felt very solid -started to work the negative to iron out sticking points – almost got 25kg fully extended!; Deadlifts 2×5 @ 200lbs with 10sec hold at top; 2×25 16lbs sledgehammer swings + 2x50sec pull-up hangs

 

2/13/12

40 Day Plan (day 21) Swings 100 w/40kg; Wt Pull-ups 2×3 = 3x45sec pull-up hangs; Suitcase carries 10x50sec w/40kg; Deadlifts 2×5 with 5sec hold at the top @ 200 lbs; BUP 4×5 with 20kg working on holding negative rep/sticking point on last rep

Valentine’s Day

40 Day Plan (Day 22) PR Tact wt pull-ups 8×1 w/24kg + 2x45sec pull-up hangs ; Swings 2×50 25kg H2H; Military Press 2×5 24kgs with 30sec hold on last rep of each set + single overhead holds for 60secs w/24kg x2; 100 leg and head raises (one of the 5 Rites movements)

2/15/12

40 Day Plan (Day 23) Swings 280 with 25, 24 & 20kg; pull-up hangs 1×55,50,45,45sec; Deadlift 2×5 w/5sec hold at top of each rep; 40kg Suitcase carry 4x60sec + 2x50sec; 2×5 BUP (left & right w/20kg) Continue to work holding negative rep/sticking point on last rep.

2/16/12

40 Day Plan (Day 24) Suitcase carries – 5x60secs 32kgs (PR); Pull-ups 5×5 + 1x60sec hang (PR); Swings 4×25 SSW 25kg; 100 head/leg raises; 2×5 mil presses 24kgs with 40sec hold on last rep (PR); 2×5 deadlifts with 15 sec hold on last rep (200lbs)

2/17/12

40 Day Plan (Day 25) Suitcase carries 10x50sec 40kg; Pull-up hangs 1×55,50,50,50; Swings 10×10 w/40kg; BUP 20kg 2×5 concentrated on the negative of last rep; 2×5 deadlift at 200lbs – 10sec hold on final rep

2/18/2012

Active Recovery Saturday – a couple long dog walks; 6×10 chin-ups; 1x60sec pull-up hang (PR)

2/19/2012

Active Recovery Sunday – 70 chin-ups; shooting basketball – 8 episodes of Friday Night Lights (SLUG-Style)

2/20/2012

40 Day Plan (Day 26) Swings, 10×10 32kgs – I go/you go w/Colin; Suitcase carries 5x60sec w/32kgs; Deadlifts 2×6 with 200lbs; 5×5 pull-ups; BUPS 20kg 1×5 + 1×10 (left & rt)  (PR)

2/21/2012

40 Day Plan (Day 27) ‎Deadlifts 2×10 @200lbs; Swings H2H 25kg 1×40, 3×20; Wt Pull-ups 2×5 12kg; Racked carries 3×60 w/24kgs + Suitcase carries 4x60sec 40kg; Clean Press 2×5 w/24kgs with 20sec overhead hold on last rep — *swings much harder after deadlifting!

2/22/12

40 Day Plan (Day 28) Deadlifts 2×10 @ 200lbs; Swings SSW 28kg 6×20 (10+10) 120; Pull-ups 5×5; Suitcase carries 5x60sec w/32kgs;  Mil. Press 1×10 w/24kgs + 1×5(+5) BUP w/20kg

2/23/12

40 Day Plan (Day 29) Deadlifts 2×10 @ 200 lbs; Swings 10×10 32kg; Suitcase carry 1x60sec 40kg + 32kgs 4x60sec; 5×5 pull-ups; mil. press 5×5 24kgs

2/24/12

40 Day Plan (Day 30) Deadlifts 2×5 @ 225 (finally have access to the right equipment)! 100 swings 3×20 2HSW w/32kg; 2×20 dbl 16kgs ; Suitcase carries 32kgsx50sec; 5×5 pull-ups; BUP 7×1 w/24kg (left and rt) PR!

2/25/12

Saturday Active Recovery – 7×10 chin-ups; 4x30yr sprints; 2h hours of 2-on-2 basketball

2/26/12

Sunday Active Recovery – 2×30 swings with 25kg – 30min basketball shooting

2/27/12

40 Day Plan (Day 31) Single Mil. Press 28kg – 4×3 + 20sec racked carry after 2nd set and 45sec overhead hold after 3rd & 4th sets; Gymnastic Bridging 3x60sec; Handstand Push-ups (wall) 1×4 + 3×2

2/28/12

40 Day Plan (day 32) Deadlifts 2×10 @ 200lbs; Swings 7×20 2HSW = 6×10 (5+5) SSW w/32kg; Military Press 2×5 + 4×2 w/28kg; Pull-up hangs 1x60sec, 2x50sec – Concentrating more on pull-up hangs as I end the 40 Day program

2/29/12

40 Day Plan (Day 33) PR! – Pull-up hangs 4x60sec; Deadlifts 2×6 @ 225lbs; Swings 125 2HSW w/32kg; Mil. Press singles 3×5 28kg; 80 head & leg raises

3/1/12

40 Day Plan (Day 34) Deadlifts 3×205, 3×225, 2×255; 24kg SSW 100; BUP 5×1 24kg (left & rt) Mil. Press 1×5 24kg; 4×5 pull-ups, 21 chin-ups — NO Loaded carries

3/2/12

40 Day Plan (Day 35) SOL Grand Opening – about 20 demonstrations of kettlebell swing & get-up. PR – BUP 2x24kg (rt) Swings 50 32kg 2HSW + 50 2HSW 24kg

3/3/12 – Active Recovery – Chin-ups 5×10

3/4/12 – Active Recovery – Swings 5×10 16kgs swings + 3×10 24kg 2HSW – Walked 4+ miles with Quinton

3/5/12

40 Day Plan (Day 36) Deadlifts 2×8 200lbs; Swings 15×10 2HSW 40kg; Suitcase carries 32kg/40kg 4x50sec; 80 push-ups; Military Presses 1×5 25kg, 1×5 28kg, 1×2 32kg (all left & rt)

3/6/12

40 Day Plan (Day 37) Swings 5x(10+10)SSW w/ 32kg in 5min; Presses 4×1 rt & 3×1 left w/32kg + BUP 2×3 (lt, rt) 20kg; Deadlift 2×10 200lbs; Towel hangs 1x30sec, 2x20sec; Racked Carries 3x40sec (lt & rt) 100 push-ups

3/7/12

40 Day Plan (Day 38) Swings 5×20 2HSW 32kg; Deadlifts 3×205, 3×225, 2×1 295lbs; Mil Press 2×3 28kgs; 1x24kg BUP (rt)

3/8/12

40 Day Plan (Day 39) Deadlift 5x225lbs, 1×305 (PR!), 1×295; Swings 4×25 combined with 4×5 Mil Presses with 25kg

3/9/2012

40 Day Plan (Day 40) PR! BUP 3×3 24kg (left & rt) + PR 28kgs 1×4; Deadlift 3×205, 2×5 255lbs; Swings (SSW) 5×20 (10+10) for 100; Racked carries 2x60sec with 28kgs + Suitcase carries 2x60sec w/32kgs; Pull-ups 5×5 + 30sec towel hang — DONE! rel=”attachment wp-att-628″>

3/10-11 EASY STRENGTH WORKSHOP in RENO NV – PR! – 28kg BUP

3/12 and 3/13 Rested -some light deadlifti

3/14/12
Swings – 90 2HSW 20, 19, 18, 17, 16 alternated with Goblet Squats – (40) 10, 9, 8, 7, 6. Deadlifts 2×10 @ 135lbs

3/15/12

Get-ups 10+10 with 16kg; 16kgs complex – 5 rounds – 10 swings, 5 Front Squats and 5 clean and presses. 1st set was BUP clean and press. Deadlifts 2×6 at 205 lbs. Farmer carries 3x60sec with 32kgs

3/16/12

Swings 10×10 + 10×15 = 250 with 4kg

3/17/12

Goblet squats 2×10 with 24kg

3/18/12

10×5 l-sit chin-ups

3/19/12

Started ETK Rite of Passage program

Day 1 4x(1,2,3,4) Clean & Press with 24kg
Deadlifts 2×5 with 275lbs; Swings rolled a 4 (4min) – 114 swings with 25kg.

3/20/12 – Handstands against wall: 3×3 + 4×4 for 25 total

3/21/12 -Enter the Kettlebell – Rite of Passage Day 2 – clean & press ladders with 24kg 3 x (1, 2, 3, 4 , 5) 45 C&P each side – Deadlifts 6×225, 5×225, 4×245, 3×245, 2×255, 1×255 – 9min of easy snatches with 24kg -100 total. 2x30sec 40kg racked carries

3/22/12 – Day of Rest

3/23/2012 – ETK Rite of Passage Day 3 – 25kg clean & presses: 5 ladders, 4 rungs (1,2,3,4) (100 total) – rolled a 7 on my moderate swings – 7mins = 150 2HSW w/ 25kg – Ready to crush the day!

3/24/2012 – Swings – 8×15 2HSW (120) Deadlifts 54321, 225, 245, 275, 295, 295 40kg racked carries 2+2 25sec

3/25/2012 – TGU’s 16kg 10+10

3/26/2012 – ROP Clean & Press 28kg 3 ladders ( 1,2,3) 2HSwings rolled an 11, 220 w/28kg; Deadlifts 225 x 6, 225 x 5, 245 x 4, 275 x 3, 295 x 2, 295 x 1 on 3inch platform

3/27/2012 – 4x60sec gymnastic bridges

3/28/2012 – Mil Presses 5 ladders (1,2,3) w/28kg; Deadlifts 3×5 @ 225lbs; Snatches w/20kg..rolled boxcars, so 12min of snatching = 120 total; Swings 3×10 with 32kg; Goblets 3×5 with 28kg

3/29/2012 – 5 + 5 TGU with 20kg & Indian Clubs

3/30/2012 – “To Press A Lot, You Must Press A Lot” 80 Presses total >>>> ROP – Clean & Press w/28kg 5 x (1,2,3) tonic deadlifts 4×5 @ 225lbs, 4min of moderate 2H swings 4×20 w Bulldog (40kg); Dbl military press 2×5 + 1×10 (24kgs) –

3/31/2012 – Swings(28kg) 3×10; Goblet Squats (28kg) 3×5

4/1/2012 – Chin-ups 6×10

4/2/2012 – “110 Volts of Atomic Punk” Clean and Press 28kg 5x(1,2,3,4) + 1×10 24kgs (110 total); Rolled a 9, 9min. of 2HSwings 9×20 = 180

4/3/2012 – Tonic Tuesday – Gymnastic bridges 5x60sec; Front squats 11×5 with dbl 16kgs

4/4/2012 – Military Presses 5x(1,2)w/28kg 1×10 + 3×5 w/dbl 24kgs; rolled a six; 6min of snatches w/16kg – 120 total. Deadlifts 2×5 w/235lbs; 2×5 w/255lbs

4/5/2012 – 5 sets dbl 16kgs complex 10 swings, 5 mil. presses, 5 front squat

4/6/2012 – Prometheus Project – Clean & Press 24kgs 3×5, 20kgs 7×5; Front Squats 20kgs 10×5; Swings 32kg 20×10 = 200

4/7/2012 – Swings 32kg 20×12 without putting bell down on last 5 sets; Farmer Walks 32kgs 2x60sec
4/8 = REST

4/9/2012 – Clean & Press – 24kgs, 7×5 + 20kgs 3×5; Swings 24kgs 10×10; Front Squats, 20kgs 5×5 + 24kgs, 5×5 – a few farmer walks and racked carries

4/10/2012 – Bridges 3x60sec

4/11/2012 – Clean & Press – 24kgs, 8×5, 20kgs 2×5; Front Squats – 20kgs 10×5; Dbl Swings 24kgs 5×12 + 20kgs 5×12

4/12/2012 – SWINGS – 2HSW 5×50 with the 25kg

4/13/2012 – 10 rounds/dbl 24kgs kettlebells for everything – 5 pushups, 5 swings, 1 clean/front squat, 1 clean/press w/15 sec overhead hold + 15sec racked carry; rounds 7,8,9 had 2 clean/front squats and Round 10 had 10 Pushups, 10 swings, 5 clean & front squats, 1 clean & press – 2x60sec farmer walks for dessert.

4/14/2012 – Swings, 30×10 w/40kg; 20 goblet squats w/24kg

4/15/2012 – REST

4/16/2012 – Clean & Press 24kgs 10×5; Front Squat 24kgs 4×5 + 20kgs 6×5; Swings 5×10 w/40kg; Farmer Walks 4x45sec 40+32kg

4/17/2012 – Swings 40kg 5×10; Goblet Squats 5×5; farmer walks 32kgs 2x45sec

4/18/2012 – “Deep Six” 20kg – 3 rounds/5reps each — swing/front squat/snatch/clean & press/TGU; Front Squats 28kgs 3×4 with 30sec racked carry on last rep; Goblet squats 24kg 5×10

4/19/2012 – 300 jump ropes

4/20/2012 – Front Squats 10×5 24kgs; Clean & Press 24kgs 7×5 + 20kgs 3×5; Swings 5×10 40kg

4/21/2012 – 100 Swings 32kg; 20 goblet (16 & 24kg)

4/22/2012 – Tonic session at PrAxis Kettlebell SF – cleans, swings, high pulls, front squats, snatches

4/23/2012 – PR! 24kgs Clean & Press 10×5 + 24kgs Front Squats 10×5 (I go, You go)

4/24/2012 – Tonic Tuesday – 100 16kg snatches; 110 double 16kgs swings

4/25/2012 – Kalos Sthenos 20kg, 4+4; 2HSwings – 20×10 (20 swings on last set); Front Squats 3×5 28kgs

4/26/2012 – PUSH-lite: Clean & Press 3×5 (28 w/25kg combo) + 7×5 (25 + 20kg combo); Front Squats 10×5 20kgs

4/27/2012 – 10 handstand push-ups

4/28/2012 – Hotel dumbbell routines dbl 40lbs clean & press + front squat – both 10×5 – ascended 30 flights of stairs

4/29/2012 – relax in San Antonio

4/30/2012 – 10×5 front squats’ 7×5 clean & press + 3×5 ; 16kgs cleans 3×15, 1×8 20 goblet squats

May Day – Tonic Tuesday – Kalos Sthenos 5+5 w/20kg; Two-hand swings with 25kg 8×25 – still looking for perfect rep #Permanent Beginner

May 2, 2012 – Pipeline Session – 16kgs in play: 100 cleans, mixed-in with 100 presses.

May 3, 2012 – 4 rounds 16kgs complex (10Swings, 5 Front Squats, 5 C&Press); 100 32kgs swings 60-2H, 20/20 singles; Cleans 8×10 w/20kgs. Racked carries 2x45sec 20kgs. Practicing the corkscrew from Naked Warrior.

May 4, 2012 – Suitcase carries 40kg, 2+2x45sec; Snatches 20kg 2x(10+10), 24kg 1x(10+10) 6x(5+5); Goblets 28kgs 5×10; 2min Racked Complex (FS/Press/Press/FS) every 30sec; Farmer Walks 2x30sec 40+48kg

May 5, 2012 – 5×10 24kgs cleans; rode bike up to Hiller Highlands (Kaiser Walkathon)

46th Birthday – chin-ups 10×5 + 1×13; 10-40 yards “sprints.” 2+2x50sec 28kg racked carries; sledgehammer swings 3×10 (L&R) Walked Lake Merritt (3.4miles)

May 7, 2012 – 5-10 session 24kgs front squats 10×5; 24kgs clean & press 10×5 (I go, you go w/Ada & Jasmine) – came home and did the following in the driveway >>>> Sony & Cher session (shout-out to Jeff Sokol) 16kgs racked BUP 2x45sec; 2x30sec 16kgs racked carries followed w/press left, then right, then both and hold for 30sec overhead – mixed in 81 16kgs cleans

May 8, 2012 – very light day – Swings 24kg, 3×10; Cleans 16kgs 60reps

May 9, 2012 – Bread & Butter Hump Day – Turkish Get-ups 24kg 4+4; 1HandSwings 32kg (10+10) on the minute for 10min (200 total); 100 16kgs cleans

May 10, 2012 – Front Squats 28 & 25kg (10×5); 28x25kg cleans 8×5 + 2×10; Cleans again w/32kg 2×5 (left & right) – intermittent pressing..didn’t count

May 11, 2012 – Dbl 16kgs Cleans – 75; 20 16kg goblet sqauts

May 12, 2012 – 10 rounds 5 pull-ups + 40 yd sprint / 10 rounds: 10-16kgs cleans + 10 hindu push-ups

May 13 – REST

May 14, 2012 – Clean & Press 10×5 with 24kgs + Front Squats 9×5 + 1×10 24kgs; Swings 110 32kg swings + 20 36kg swings

May 15, 2012 – Tonic Tuesday: 2 rounds – 60sec gym. bridge + 60sec Cobra pose; 10 rounds 10-16kgs swings, followed by 10-16kgs cleans

May 16, 2012 – Turkish get-ups 3+3 w/24kg; 2HSwings 36kg, 10×12 = 120

May 17, 2012 – Clean & Press: 28kgs 2×5, 1×4, 7×3; Front Squats: 24kgs 10×5

May 18, 2012 – 500 32kg swings in 30min (17/min 20 rounds, 16/min 10 rounds)

May 19, 2012 – Turkish Get-ups 24kg, 3+3; Cleans 24kgs – 7×10..+5 presses on two sets; Swings, 1 arm 16kgs (10+10) 5 rounds; Goblet squats 16kg 5×10; Conga line 2Hswings 48kg, 36kg, 32kg, 24kg 2 rounds of 10 swings = 80 total

May 20, 2012 – 10 rounds – 15sec sprints @ 80-90% effort – 60sec rest

May 21, 2012 – 4 rounds Goblet squats w/presses (20kg) 5 squats, 5 presses, 5 squats, 5 presses; 2HSwings 36kg – 8 rounds of 20 reps on the minute – 160 total; TGU’s 20kg 3+3; Suitcase carries 40kg 2x50sec; Farmer Walks 40kg+36kg 2x50sec; Racked carries 28kgs 2x60sec – still a bit sore from yesterday’s sprints!!

May 22, 2012 – Five & Dime session – Front squats 24kgs, 10×5; Clean & Press 24kgs, 10×5; 2Hswings 5×10 w/40kg, 36kg & 32kg..last two sets were 1×20 (150 total)

May 23, 2012 – Litvinov-lite: 10 rounds 15-28kg 2HSwings follow by a 50 yd dash; farmer walks 2x100yd (28&25kg) Cleans 16kgs 5×20

May 24 – REST

May 25, 2012 – Clean & Press 24kgs 10×5 + 28kgs 1×5; Front Squats 10×5; 48kg suitcase carries 2+2x50sec; racked carries 28kgs 2x60sec

May 26, 2012 – 2HSwings (32kg) 20×17 + 10×16 .. on the minute. 500 in 29:47

May 27, 2012- REST

May 28, 2012 – Happy Monday’s Poker Face session – Deck of 54 Cards; Ace’s = TGU (24kg); Face cards + 10’s = 10-2Hswings (36kg); Red 6-9 = Push-ups 60 total; Black 6-9 = goblet squats (24kg) 60 total; 2-5 black & red = 24kgs mil. press (60 total); JOKERS = farmer walks (60sec) – takes 50-55 min. Worked in cobra & child’s pose; cat & cow pose; brettzels; wrist circles. Pandora Radio = Happy Mondays

May 29, 2012 – 41 handstand push-ups; 35 push-ups; 91 clean & press 20kgs

May 30, 2012 – 100 swings – 32kg 2Hswings 1×20 + 28kg 1HSwings 2×20(10+10); Clean & Press w/28kg 50 left/50right – sets of 1 to 3reps. Front squats – 28kgs 4×5

May 31 – June 3 – REST >>>> made 14 straight free throws on Friday

June 4, 2012 – Pre-Kettlebell Muscle routine – courtesy Mike Mahler – 5×5 24kgs mil. presses w/24kgs renegade rows + 5×5 20kgs front squats w/20kgs swings

June 5 – REST

June 6, 2012 – clean & press 24kgs (10×5); front squats 24kgs (10×5)

June 7, 2012 – Gym & Tonic – 16kgs swings (outside knees) 4×20, 1×25; 16kgs swings 4×20, 1×25 (250 total) Power Ab Wheel roll-outs from knees 3×10. Farmer Walks, 40kg & 48kg 4x45sec; Racked carry w/40kg, 4x30sec

June 8, 2012 – RKC II 2013 session – TGU 16kg 2+2 with 5 presses at the top of each TGU, 1+1 with 20kg; Mil. Press / Front squat complex (3×5) with 24kgs. 100 16kgs cleans. Kettlebell Muscle starts 6/11/2012

June 9-10, 2012 – REST

June 11, 2012 – Day 1 Kettlebell Muscle – 4rounds of 5reps each (16kgs) high-pulls, snatches, mil. presses, front squat..did an extra set with 20kgs; 2Hswings 5×10 with 40kg; more mil pressing 2×5 + 2×4 with 28kgs; Goblet squat – (24kg) 3×10

June 12, 2012 – Cleans (20kgs) 5×15, 2×10, 1×5 – threw in a couple 30sec racked carries at the end of sets for fun!

June 13, 2012 – Kettlebell Muscle (Day 2) – 4 rounds/ 5 reps each (90sec rest between sets) DBL 20kgs 1 set, DBL 16kgs 3 sets — swing/snatch/see-saw press; 2×5 snatches with 24kg (l&r)

June 14, 2012 – 80 DARC swings 55lbs bell, 20 2H = 100 total; 2 sets of tennis – 7-6 (7-2), 6-4 over Greg Roden; Frisbee at Lake Temescal

June 15, 2012 – Day 3 Kettlebell Muscle 3 rounds with 20kg; cleans, mil.presses, front squats, push presses, front squats – BRUTAL!!

June 16, 2012 – 100 DARC swings 24kg (5×20) 3×10 goblet squats (24kg); Racked carries 4x50sec 32kgs; Farmer Walks 4x60sec w/40&48kg; 2×10 power ab wheel; 1x45sec pull-up hang

June 17, 2012 – REST

June 18, 2012 – Kettlebell Muscle – Day 4 (week 2) 1st time w/20kgs throughout…lung blaster. 5 x 5 (high pulls, snatches, mil. press, front squats) 120sec rest between sets

June 19, 2012 – Tonic Tuesday: Turkish get-ups 5+5; Goblet squats – 65; All w/55lbs

June 20, 2012 – Day 5 Kettlebell Muscle – 5 Rounds/5 reps w/20kgs – swings, snatches, see-saw press; 2 sets (10+10) snatches w/20kg

June 21, 2012 – Started 100Pushup challenge – 46, 42, 24, 24, 20, 20, 26 = 202

June 22, 2012 – KBMuscle (heavy Day)4rounds of 5reps each (20kgs) cleans/mil.press/front squat/push-press/front squat –

June 23-24 – REST (battling bronchitis)

June 25, 2012 – KBMuscle – Week 3: Six rounds/5reps w/20kgs (high pulls/snatch/mil. press/front squat)

June 26, 2012 – Tonic Tuesday: Turkish Get-ups: 2+2 w/24, 2+2 w/28kg – Goblet Squats 4×10 w/24, 4×10 w/28kg

June 27, 2012 – KBMuscle – six rounds/5reps in this order (20kgs) (swings/snatch/see-saw press); Cleans 50 + 50 w/ 55lb + 1×20 & 2×15 with 16kgs

June 28, 2012 – 5×20 36kg swings; trap bar deadlift 2×5 230lbs; farmer walks 40/48kg x4x50sec; racked carry 32kgs 1x60sec; Push-ups 1×48, 1×44, 2×25, 2×22, 1×30 = 244 total; Power Wheel 3×10

June 29, 2012 – KBMuscle – Heavy Day 5 rounds/5 reps (20kgs – cleans/mil. press/front squat/push press/front squat) an additional round w/16kgs; Front Squat 24kgs 1×5; Chin-ups 2×10

June 30, 2012 – 233 push-ups

July 1, 2012 – 5 & Dime session: 5×10 clean & press + 5×10 front squats (24kgs)

July 2, 2012 – KBMuscle – Week 4 Medium Day – (20kgs) 5 rounds (high pulls, snatches, mil. press, front squats) 90sec rest between rounds.

July 3, 2012 – Goblet Squats 3×10 (24kg)

July 4, 2012 – KBMuscle – “EASY day” 5 rounds/75sec rest between sets (swings/snatches/see-saw press) 1st 3 rounds w/24kgs (PR) – last 2 w/20kgs :) — Push-ups 228

July 5, 2012 – 200 2HSwings with 36kg

July 6, 2012 – KBMuscle Heavy Day – 4 rounds/90sec rest (20kgs /5reps cleans/mil. press/front squats/push press/ front squats); Front Squats – 24kgs: 4×5 + 1×10; Cleans – 10 rounds (5+5) w/ 32kg; Swings 7×10 w/36kg

July 7-8 – REST

July 9, 2012 – KBMuscle – Week 5 (medium day) 6 rounds/5reps each/90sec rest (20kgs – high pulls/snatches/mil. press/front squats); Front Squats 3×5 w/28kgs

July 10, 2012 – Tonic Tuesday – 36kg 2HSwings 10×15 + 10×10..on the minute – 250 total

July 11, 2012 – KBMuscle – Week 5 (Easy Day) 6 rounds/5 reps each (swings/snatch/see-saw press) 24kgs for 1st set; 20kgs for remainder; 2HSwings 5×20 w/32kg

July 12, 2012 – Cleans 16kgs – 100 in 7min; Push-ups – 204 (56/48/28/28/22/22)

July 13, 2012 – KBMuscle – Week 5 (Heavy Day) 6 rounds/120sec rest (cleans/mil. press/front squat/push press/front squat) faultered on fourth set..2nd set of front squats. Didn’t sleep very well the night before..so energy was down..not even a medium Peet’s coffee could help. Then completed 5×10 fronts squats with 24kgs with my class.

July 14, 2012 – Basketball at Mosswood

July 15, 2012 – Push-ups: 58, 50, 28, 28, 20, 20, 40 = 244

July 16, 2012 – KB Muscle – Week 6 (medium day) 7 rounds/5 reps each (20kgs- high pulls/snatches/mil. press/front squats) Added 5×5 clean & press + 5×5 front squats with 24kgs.

July 17, 2012 – 500 Swings – 32kg (17×20 + 16×10)

July 18, 2012 – KB Muscle Week 6 – 5 rounds / 5 rep chain of cleans, mil press, front squats

July 19, 2012 – Load ‘em Up – All w/32kgs; racked carries 2×60 + 2x45sec; farmer walks 1×70, 3x60sec

July 20, 2012 – not the strongest finish to KB Muscle Week 6 Heavy Day….3 rounds completed with 20kgs, 3 rounds completed w/ 20kgs and eliminating final front squat set

July 21-28, 2012 – Vacation in the U.P. MI – Two Nine holes sessions of golf. Irons & putter were fairly solid…couldn’t figure out my driver?? Push-ups mostly, some tablemakers, some chin-ups at a Copper Harbor playground. Canoeing. a little frisbee golf. Swimming the Agate Harbor inlet..200 meters each way w/ Michael Foley & Aidan Foley. Won 15 games of “Bags” in a row with nephew Michael. Lost two of three 8 Ball pool games to Uncle Pete. Surprised him with a game 2 victory, with a crisp mini-run to end the game. Swung the tennis racket with the Radomski kids, Rachel, Ethan and Sam, Aidan was on my side. Throwing the football around, running patterns, working on one hand catches >>> 100x better than running on a trendmill.

July 29, 2012 – 3×8 pull-ups; Swings, 2×25 with 24kg; 5×10 with 48kg

July 30, 2012 – 2HSwings 4×25; chin-ups 13×5; Rolling 45’s w/14kg 10+10 x3

July 31, 2012 – 150 push-ups

August 1, 2012 – Military presses 5+5×8 w/ 55lbs; Cleans – 16kgs 2×30, 2×20 (100)

August 2, 2012 – 722 steps on Davidson staircase

August 3, 2012 – 10 rounds >>> 10 reps 2HSwings (32kg) followed by 5+5 snatches (24kg); Front Squats 10×5 (24kgs); Push-ups 2×50

August 4 & 5 2012 – Active recovery

August 6, 2012 – Clean & Press (24kgs) 7×5, front squats 5×5; chin-up 4×5

August 7, 2012 – Active recovery

August 8, 2012 – Swings 90 SSW, 20 2HSw; Goblet Squats (55 lbs) 10×10; 1×5 chin-up & pull-ups; 1x60sec gym. bridge; 50 push-ups

August 9, 2012 – Clean & Press (24kgs) 7×5 + 3×5; Front squats (10×5)

August 10, 2012 – Active recovery

August 11 – Farmer Walks – 4×45 sec (48 & 40kg)

August 12 – 210 2HSwings (32kg)

August 13 – 5 Rounds – (20kgs – 5 high-pulls, clean & press, snatches, front squat) 4×6 chin-ups

August 14 – Chin-ups 1×10, 2×5; 5 Rounds of 20 each (16kgs cleans, push-ups, hindu squats)

August 15 – same as August 13 — double kb snatches are no joke!! starting to like them even more!

August 16 – 1Hswings – 4 rounds (20+20) 15×5 chin-ups (5 on the minute for 15 min.) 75 total

August 17 – Five & Dime – 24kgs 10×5 clean & press + 10×5 front squats; 110 push-ups

August 18, 2012 – rest..sailing on Lake Merritt

August 19, 2012 – Chin-ups (20×5) 5 on the minute = 100 total; 2Hswings w/55lbs 4×25; Goblet squats w/55lbs 10×10

August 20, 2012 – Turkish get-ups 5+5 w/25kg

August 21, 2012 – 20 rounds – 20 2Hswings + 20 Push-ups (400 of each total)

August 22, 2012 – OLAD Press Day – Military Press (24kgs) 1×10 + 8×5; BUPS 16kgs 3×5; 16kgs Mil. Press 2×15; Cleans 16kgs 5×20; Chin-ups 15×5 (on the minute)

August 23, 2012 – 10×5 Front Squats w/28kgs

August 24, 2012 – 24kg Love – Turkish Get-ups 2+2; Snatches – 150; 2HSwings – 75 – 30 chin-ups; 46 Spiderman push-ups, 2×50 push-ups

August 25 – rest

August 26, 2012 – 10 rounds – Turkish Get-up + 10 Beast Swings. TGU – 5+5 w/24kg & 5+5 w/28kg

August 27, 2012 – 200 swings w/32kg

August 28, 2012 – Cleans -Dbl 24kgs for 60; 10 w/ 16kgs

August 29, 2012 – turkish get-ups 4+4 with 24kg; 2 consecutive reps each side with 24kgs; 15×5 chin-ups emom

August 30, 2012 – 5 & Dime – 10×5 24kgs clean & press; 10×5 front squats – emom

August 31, 2012 – 500 swings 32kg – 20×17 = 10×16

Sept 1, 2012 – Deadlifts 215lbs 10×5

Sept. 2, 2012 – 40 Turkish get-ups w/24kg; 5×5 mil presses w/ 55 lbs.

September 3, 2012 – 100 chin-ups, 5 on the minute for 20min; Goblet squats, 32kg 10×10 in 15min

September 4, 2012 – 1Hswings w/32kg (10+10) x10 for 10min; Cleans, 16kgs, 100 in 10min

September 5, 2012 – Bridge push-ups, 10×10

September 6, Goblet squats, 10×10 w/32kg (12min)

September 7, 2012 – KB Muscle/ 20kgs / 5 rounds – high pulls, presses, snatch, front squat; Snatch 2×10 20kgs; 230 push-ups; Farmer Walk x4 w/40 & 48kg (all under minute)

September 8, 2012 – 5 mile walk with Muddy. Included three hill sprints

September 9, 2012 – Turkish get-ups 10+10 w/28kg; Swings and Goblet squats 5 rounds (10+10)w/32kg

September 10, 2012 – 24kgs – 75sec rest – 6 rounds ( 5 clean & press + 5 front squats) Finished w/ 10×10 24kgs swings. 23min total

September 11, 2012 – Chin-ups – 16×5 (on the minute); Beast Swings – 10×10 (on the minute)

September 12, 2012 – REST

September 13, 2012 – see photo >>>

Me vs. Double 24kgs Clean & Press

September 14, 2012 – Goblet Squats – 10×10 on the minute w/ 36kg

September 15, 2012 – 2Hswings w32kg – 15 on the minute for 20min – 300 total

September 16, 2012 – 3 rounds (5 L-sit chin-ups, 10 48kg sumo deadlifts, 10 bridge push-ups, 1+1 turkish get-up w/24kg)

September 17, 2012 – Tablemakers – 5×20; Spiderman Push-ups – 50 + 50 regular push-ups; Chin-ups- 11×5; 4 rounds w/dbl 20kgs (High pull, clean & press, front squat); Swings – Dbl 20kgs, 10×10

September 18, 2012 – Suitcase carries (800 + 800 steps); 2HSwings 4×25; Goblet Squats 10×10 – All done w/28kg

September 19, 2012

September 20, 2012 – 5 Rounds – Dbl 20kgs Complex – 5reps of swings/snatches/presses/front squats

September 21, 2012 – 2HSwings 10×15 on the minute w/32kg

September 22, 2012 – Goblet squats, 32kg 10×10 in 11:45; TGU, 32kg (1+1) PR; Chin-ups 6×5

September 23, 2012 – 60min greasing the groove w/101 24kgs clean & press + 1000 32kg suitcase carry steps (500+500) #kettlebells

September 24, 2012 – 100 push-ups (10×10 on the minute)

September 25, 2012 – Goblet squats, 20×5 w/ 40kg *on the minute

September 26, 2012 – Turkish get-ups 32kg 5+5 (PR) 2HSwings 55 lbs 3×50

September 27, 2012 – rest

September 28, 2012 – Dragon Gym w/Pat Flynn – Swings 24kg 2×10; 24kgs 2×10; 5 rounds 20kgs (5 reps of swings, clean & press, front squats); Pull-ups 4×5; Deadlift 1×135, 1×275, 1×325

September 29, 2012 – Precision Kettlebells – Grand Valley Park (Malvern PA) 6 rounds of 6 reps 24kgs swings and 16kg snatches; 6 rounds of 6 reps, 32kg swings and 16kg snatches; push-up & dip ladders (10,9,8,7,6) 2 burpees thrown in after each round. Farmer walks 2 roundswith 32/24kg 40yards up grassy hill, then switched hands and came down (very challenging!)

September 30, 2012 – RKC Victim session – deadlift ladders w/ hardstyle planks (10,9,8,7,6) planks were held between 10-30secs. Did about 50-60 deadlifts total – hammies quite sore the next day.

October 1, 2012 – rest (flight home from Philly)

October 2, 2012 – 5 & Dime – 24kgs – 10×5 clean & press, the 10×5 front squats ( 21:45 sec) will go on the minute next time.

October 3. 2012 – Rest

October 4, 2012 – 5 rounds of Turkish get-ups (1+1) and 2HSwings 20, 16kgs Cleans, 1×25, 6×15

October 5, 2012 – 7 rounds -20kgs / swings/snatch/clean&press/ front squat

October 6, 2012 – 30 hindu push-ups/tablemakers/leg raises..some crab & bear crawling; Get-ups 1+1×3 w/ 24kg; Suitcase carries 2+2×100 steps w/ 32kg; 2HSwings w/ 32kg 10×10

October 7, 2012 – Get-ups (1+1×3) w/28kg, 1+1 w32kg, 1 (rt)w/36kg PR; 2HSwings 28kg 3×15; Overhead press hold 24kgs 3x30sec; Suitcase carries 48kg (1+1×4) 40 steps; deadlifts: 5×135, 5×225, 1x275x2 – tweaked back :(

October 8, 2012 – 2HSwings w/32kg 40, 30, 20, 10, 20 = 120 in 6min

October 9, 2012 – Get-ups (1+1)x3 w/ 24kg, x1 w/2kg & x2 w/32kg

October 10, 2012 – Front squats 24kgs 10×5 + 7×5 mil press

October 11, 2012 – I can’t remember!!! LOL

October 12, 2012 – 2HSwings 32kg, 20×17 + 10×16 = 500

October 13, 2012 – 5 rounds: 10 chin-ups, 1+1 get-ups w/24kg, then Front squats 7×8 w/24kgs

October 14, 2012 – Military press: 20kgs 1×11; 28kgs 9×3

October 15, 2012 – Bulldog Swings (40kg) 10×13 + 10×12 = 250 (20min)

October 16, 2012 – “Sprinting Day” – 6- 20sec intermittent sprints at 80% effort around Lake Merritt (3.4 miles) — finished it off with some front squats (24kgs) 10×5 (10min)

October 17, 2012 – Turkish Get-ups – 32kg (1+1)x6, 28kg (1+1)x6, 24kg (1+1)2 – 28 total

October 18, 2012 – rest day

October 19, 2012 – Outside the knee Swings (24kgs) 10×10 – traps are rebelling!

October 20, 2012 – Kettlebell Ladder swings (1-10) 24kg; push-ups, goblets, overhead holds, racked carries

October 21, 2012 – Lake Tahoe: Front Squats 5×10 (left & right) 2×5 mil presses, 30 swings..some decline push-ups

October 22, 2012 – rest day

October 23, 2012 – Mil Presses 24kgs 10×5; Front Squats 9×5 – felt a bit winded

October 24, 2012 – rest

October 25, 2012 – 2HSwings – 20×50 with 16kg = 1000 last 100 were split 60 @ 20kg & 40 @ 24kg; 10×10 spiderman push-ups

October 26, 2012 – 5 & Dime 24kgs 10×5 clean & press + 10×5 front squats 22min — felt good!

October 27, 2012 – Chin-ups 14×5; Get-ups 2x(2+2) 1 (1+1) 24, 32kg – windmill practice, 8,12kg

October 28, 2012 – rest

October 29, 2012 – 5×20 swings 32kg (5min)

October 30, 2012 – #CardiofromStrength Session: Warm-up = 100 SSwings w/24kg; then alternating sets of dbl clean & press, then dbl front squats (5 reps each) w/24kgs – 20sets total in 20min

October 31, 2012 – Greasing the Groove with 16kg (3+3)x4 = get-ups on the hour..ever hour, for 4 hours..feels great! #kettlebells

November 1, 2012 – 2Hswings 5×20 w/32kg (5min) tweaked rhomboid again

November 2, 2012 – Single leg deadlifts, 3×10 with 55lbs, 3×5 w/32kg; single rows 2×10 w/16kg; 2×5 with 12kgs; farmer walks 2x60secs with 32kg & 40kg

November 3, 2012 – 24kgs FTW session: Chin-ups, 10×5; 24kgs Front Squats 10×5; 24kgs Overhead holds 5x40secs; 24kgs Peek-a-boo Racked Carries (see pic) 5x60sec; Cool down was 24kg 2Hswings 4×30 #$GetMoney$ – Inspiration provided by eating too much Halloween Candy and Mr. Harris

November 4, 2012 – Get-up & Swing Session: 20 get-ups: 20kg (2+2×1) 24kg (2+2×3), 150 swings w/ 24kg – #KeepItMoving!

November 5, 2012 – Back to the Deadlift – 4×7 w/225lbs, combined with Hindu push-ups 4×25

November 6, 2012 – Level UP session (28kgs): Front Squats 10×5; Overhead Holds 5x30secs; Racked holds 1x60sec, 3x45sec, 1x30sec #ArmorBuilding #StrongFirst

November 7, 2012 – REST

November 8, 2012 – Roman Numeral “L” Turkish Get-up Session: 20kg (4+4×2) (3+3×4) 28kg (1+1×5) = 50; then off to Cesar Chavz Park for 2HSwings 10×25 w/28kg – (800+800 steps) suitcase carry to the picnic table

November 9, 2012 – 20min 24kgs alternative clean & press with front squats

November 10, 2012 – Chin-ups 3×10; Hindu Push-ups, 3×25; windmill practice w/8kg; Goblet squats 2×8 w/24kg; 2Hswings 20sec work, 10rest for 10min 5 rounds with 24kg, 15 rounds w/16kg 250 swings…roughly. With Leslie Henthorn and Nichol Cruz Sanderson

November 11, 2012 – Get-ups 24kg (2+2×4) – intermittent sprinting down Grand Ave w/Mudkip

November 12, 2012 – Deadlifts 4x5x225lbs; Hindu push-ups 4×25; 4x up & down the Lyon Street Stairs (289x2x4 = 2,312 steps) w/a 20kg kettlebell in the racked position..couple hundred were overhead holds + 10+10 1arm swings

November 13, 2012 – Front Squats 28kgs, 10×5 (15min); Deadlifts 2x5x225lbs

November 14, 2012 – Turkish get-ups 20kg ladders (1,2,3) 24kg (2+2×3), 55lbs (1+1×3) 1 mil press at the top; Hindu Push-ups 4×25; Deadlifts 2x5x225lbs; rows 20kg (5+5×2)

November 15, 2012 – REST – RUSH concert

November 16, 2012 – 6 rounds, 20 swings (24kg) & 5 push-ups – then >>>The “Lance” WOD – 4 rounds: 20-28kg 2Hswings, 5-28kg Goblet squats, 10-28kgs Suitcase deadlifts, KB levers 10-16kg – Time = 9:42 #Grip&RIP

November 17, 2012 – Bingo – Bango – Bongo Session: 24kgs Front squats 10×5 (8:22); Turkish get-ups 32kg (5+5) Deadlifts 2x5x245; Cleans 16kgs- 100 reps

November 18, 2012 – semi-rest; 2×10 20kgs mil presses

November 19, 2012 – Monday Blaster: Suitcase deadlifts 5×10 32kgs; 2HSwings 10×10 40kg; deadlifts 2x5x245; racked carries 2×24/28kgx60secs; 2x40kgx30sec #gluteattack #kettlebells

November 20, Front Squats 28kgs 10×5; 2Hswings 36kg 10×10 (on the minute)

November 21, 2012 – Lyon Street Stairs 20kg _ 24kg..racked and suitcase carries – roughly 2800 steps

November 22, 2012 – Chin-ups 6×10

November 23, 2012 – Turkey 500 – 32KG 2HSwings 20×17 + 10×16; deadlifts 4x5x255; Cleans 16kgs 1×30 + 1×20

November 24, 2012 – 5 & Dime (24kgs) – Front Squats 10×5 (8:20) + Mililtary Press 10×5 10min; 32kgs suitcase deadlifts 10×10 #kettlebells

November 25, 2012 – rest day

November 26, 2012 – Turkish get-ups (3+3×5) 24kg; deadlifts 2x5x265

November 27, 2012 – Front Squats, 28kgs 10×5 in 9:50; chin-ups 3×10 + 4×5 (50); Deadlifts 2x5x265

November 28, 2012 – Pineapple Express session: 10 rounds of 20-32kg swings w/20 push-ups; Deadlifts 1x5x265 at the end of 5th and 10th rounds; Cleans 4×15 w/20kgs

November 29, 2012 – Active Recovery, 2Hswings w/24kg 2×50; Deadlifts 2x5x265

November 30, 2012 – Front squats 10×5 24kgs; deadlifts 2x5x265 + 2x3x275

December 1, 2012 – Turkisk Get-ups: 24kg (1+1)(3+3)(4+4)*PR — 32kg (1+1×3) 22 total; 2Hswings, 24kg 1×50 + 1×20; 32kg 3×10

December 2, 2012 – REST

December 3, 2012 – Dbl Nickel Session: (55lbs bell) – 5×5 Mil. Press (l&r) 2×55 2HSwings & 55 goblets. 5×5 ab wheel; 2x5x275 deadlifts. 20kgs Clean 2×20

December 4, 2012 – front squats (28kgs) 10×5; Windmill practice 5+5; Deadlifts, 2x5x275

December 5, 2012 – Windmill practice (5+5 – naked) 10lbs (2+2) baby steps – getting greater range of motion. Deadlifts, 2x5x275, feeling stronger!

December 6, 2012 – Windmill practice, Deadlifts 2x5x275, Rows 5+5×2 30 lbs, 2Hswings 40kg 5×20 (4:56)

December 7, 2012 – Windmill practice; Deadlifts 2x5x275 + 2x5x295; Front squats 1×10 (24kgs) 5×5 (32kgs- PR!) Tonic 2HSwings 2×50 w/55 lbs

December 8, 2012 – Windmill practice (used some 8kg today); Get-ups – 24kg (1+1), 32kg (1+1)x5, 24kg (3+3) – 18 total; 2HSwings- 32kg 10×10, 40kg 3×10; Deadlifts 2x5x295

December 9, 2012 – REST

December 10, 2012 – 20 hindu push-ups; 2HSwings 32kg (5×20) 5min; Clean & Press 24kgs (8×5) 8min; Deadlifts 2x5x295; Evening session: 2HSwings 24kg, 10×25; windmills 8kg (2+2)

December 11, 2012 – 1×10 (20kgs) 1×5 (24kgs) 1×5 (28kgs) 6×5 (32kgs); Deadlifts, 2x5x295

December 12, 2012 – Get-ups, 20kg (3+3), 24kg (1+1), 28kg (2+2), 32kg (1+1); 2Hswings 48kg (10×10)

December 13, 2012 – 5 Tibetan Rites; Windmill practice (5+5) 10lbs; 60 Push-ups; Deadlifts, 2x5x295; Renegade rows 5+5 (30 lbs)

December 14, 2012 – 10 rounds: 28kg, 10-2HSwings & 5 Goblet Squats

December 15, 2012 – Z-Health toe pulls, ankle, knee and hip circles; 50 chin-ups; 2HSwings 32kg 10×10; Front Squats 32kgs 10×5 in 18:50; Deadlifts, 1x5x295; 2x5x305

December 16, 2012 – 2HSwings (36kg) 15×15; Get-ups, 28kg (2+2)x5; Deadlifts 2x5x305

December 17, 2012 – Windmill practice (5+5)x2 – 2HSwings 28kg 2×25; Deadlifts 2x5x305

December 18, 2012 – Mil Press, 20kgs – 1×15, 28kgs – 1×5 + 4×4 w/30sec racked carry at end of each set; ZERCHERS!! BAR, 1x5x95, 1x5x135; Front Squats – 32kgs 2×5

December 19, 2012 – 140 swings w/24kg, 1 & 2H

December 20, 2012 – Deadlifts, 2x5x305 + 2x5x315; Get-ups 1x28kg, 2x32kg; 2HSwings 28kg, 100..a few goblets

December 21, 2012 – 2HSwings 1×20 w/32kg; Deadlifts 2x5x315

December 22, 2012 – Pre-Festivus Session: Front squats, 32kgs 5×5; Deadlifts 2x5x315; 2Hswings 32kg 10×15; Get-ups 24kg (3+3)x1

December 23, 2012 – Festivus – Push Presses (28kgs) 5×5; chin-ups 3×10; Deadlifts 1×135, 1x5x295, 2x5x315, 1x1x355 (PR)

December 24, 2012 – Gym. Bridges 5x60sec; handstand holds 5x60secs; tablemakers 1×20

December 25, 2012 – REST ( a bit of a cold)

December 26, 2012 – 2HSwings 32kg 10×15; Deadlifts 2x5x315

December 27, 2012 – The Beauty of Kettlebells – Portability (aka Garage Gym), Efficiency 10×5 front squats, 10×5 mil presses (24kgs) in 20min. The 5 & Dime strikes again!

December 28, 2012 – 2HSwings, 28kg – 5×20; Goblet Squats 28kg, 5×10; Get-ups 28kg (2+2)x1; Cleans 28kg (5+5)x5; Deadlifts 2x5x315

December 29, 2012 – Chin-ups – 3×10; L-sit Chin-ups 4×5; Get-ups 24kg(2+2)x2, (3+3)x3, 32kg (1+1)x2; Mil Presses (24kgs) 1×8 w/30sec racked carry; Deadlifts 2x5x325

December 30, 2012 – The Great Destroyer (16kgs for 2 rounds) 10 reps each in order: swings, snatches, front squats, clean & press, push-ups & rows; Deadlifts 2x5x325

December 31, 2012 – REST!!

January 1, 2013 – The Verhoshansky Peaking Plan – deadlifts: 1x10x205, 1x8x225, 4x6x275; Snatches (20kgs) 5×10; Beast Swings 14×10 + 1×15

January 2, 2013 – 5 & Dime – 24kgs – 10×5 Front Squats, 10×5 Clean & Press

January 3, 2013 – 2Hswings 14×17 ( on the minute) 238 total

January 4, 2013 – Verhoshansky Peaking Plan(Week 1/Day2) 10×225, 6×235, 5×275, 5×325, 3x5x345, 5×325,8×275, 12×225

January 5, 2013 – Chin-ups, 10×5 + 10×3 (80) on the minute; Get-ups 24kg (1+1)x2 (2+2); Handstand Push-ups 28

January 6, 2013 – Beast Swings – 10 sets – 114 swings

January 7, 2013 – Front Squats (24kgs) 5×10; Snatches (20kg)- 100; Cleans (16kgs) – 100

January 8, 2013 – Deadlifts – 1x10x225, 1x8x245, 1x6x275, 3x5x295; Military presses 2x5x28kgs, Push Presses 5x2x32kgs (PR)

January 9, 2013 – Double Nickel Get-ups (3+3)x5; 2Hswings 5×20, 1HSwings (10+10)x5 – ALL with 55 lbs bell.

January 10, 2013 – 5 rounds – Alternatiing 60sec Gymnastic Bridge holds w/20 goblet squats (55 lbs) – walked Lake Merritt with Mudkip

January 11, 2013 – Deadlifts: 1x8x225, 1x6x245, 1x5x275, 1x4x325, 2x4x345, 1x4x325, 1x8x275, 2x10x225

January 12, 2013 – Chin-ups 5×10 + 5×5 (75); 32kgs – Push presses 5×2; front squats 5×5; racked carries 4x30sec

January 13, 2013 – Active Recovery (play at Beach Field – Piedmont)

January 14, 2013 – Gym. Bridges 3x60sec..plus leg to the ceiling (both legs); Deadlift 15x1x245, 1x10x225; Bulldog Swings 10×10; Handstand Push-ups, 3×5 + 1×3

January 15, 2013 – 2HSwings (28kg) 220 total; Goblet Squats(28kg) 2×10; Suitcase carries (700+700) step; Get-up (1+1)28kg

January 16, 2013 – Fronts Squats (28kgs) 10×5 in 10 min; Chin-ups, 8×5; 2Hswings (24kg) 110

January 17, 2013 – Handstand Push-ups 4×5; 60sec Gym. Bridges 5x60sec..crow pose & hollow position practice

January 18, 2013 – Garage gym contemplation – Deadlifts; 1x8x225, 1x5x255, 1x5x275, 1x5x295, 1x5x315, 1x4x325, 1x8x275, 1x10x225: Get-ups 28kg (2+2)3 + (1+1)2; Suitcase carries (1+1)3 for 45sec-
Warm-up consisted of windmill practice, some light goblets & swings (all w/20kg)

January 19, 2013 – 5 rounds alternating 10 chin-ups w/60 sec. gymnastic bridge; 2HSwings, 13×20 (on the minute) 260

January 20, 2013 – Goblet squats 2×15 (28kg)

January 21, 2013 – (24kgs) Front squats (5×10) in 7:52; Clean & Mil. Press (5×10) in 10min.

January 22, 2013 – deadlift ladder – 1x10x135, 18×225, 2x5x275, 2x4x325, 1x5x295, 1x10x225; 2 rounds-5reps/RKC DEEP 6: 20kg swing, snatch, squat, clean & press, get-up; Get-ups (1+1)x4 24kg ; Racked 48kg holds (1+1)x5 15sec work/rest ratio

January 23, 2013 – Goblet Squats (5×5) 24kg; 2-2-2 swings, 5 rounds roughly 130-140 swings w. 5 rep plank walk-out (x5); 48kg racked holds ((1+1)x5 15sec work/rest ratio; 5×5 HSPU

January 24, 2013 – Front squats (24kgs) 8x8in8min; 6 HSPU

Jaunary 25, 2013 – Cleans (16kgs) 100, Renegade Rows (5+5)x10 16kgs

January 26, 2013 – Kettlebell Basics Blaster – Get-ups, 24kg (3+3)*3 & 32kg (1+1)*3; 32kg swings – 120 in 5min (PR); Chin-ups, 5×10; Deadlifts (40kg&32kg) 1×20, 1×10

January 27, 2013 – Deadlifts – 1x8x135, 1x5x225, 1x5x275, 1x4x325, 2x5x295, 2x10x225

January 28, 2013 – 16kgs Love – 100 renegade rows, 100 dbl clean, 50 dbl front squats; 6 hspu; Gym. Bridge 3x60sec

January 29, 2013 – REST

January 30, 2013 – Mil. Press 24kgs 2×5

January 31, 2013 – Chin-ups, 10×5; Swings (32kg) 5×20; deadlifts, 2x5x225

February 1, 2013 – DMP + DFS (20kgs) 2×5; 2HSwings, (36kg) 5×20; Deadlifts, 2x5x225

February 2. 2013 – DMP (24kgs) 5×2; 5 kneeling ab wheel roll-out; Deadlift, 5x2x275; 32kg Swings 2×25;

February 3, 2013 – Front squats (24kgs) 2×5; Mil Prss (24kgs) 2×5; deadlifts, 2x5x275; Cheat curls, 5x2x95; Swings 2×50 / 28kg; ab wheel 1×5

February 4, 2013 – REST

February 5, 2013 – Front squat (28kgs) 1×5; Deadlift, 2x5x295; Swings, 28kg 2×25; Clean (20kgs) 3×15; Ab wheel 1×8; Mil press, 28kg 2×5 (l&r)

February 6, 2013 – Day 5 – Even Easier Strength: DL, 2x5x295; Swings 2x25x28kg; Ab wheel crawls 3×50; MP 2x5x24kgs; Cleans, 2x20x20kgs w/60sec racked carry at the end of each set.

February 7, 2013 – Get-ups (55 lbs) (3+3)*3

February 8, 2013 – SMP (3×3) 28kg; 2HSwings 2×25 – 28kg; Cleans, 2×10 (24kgs) w/60sec racked carry at end of each set; Deadlifts, 1x5x225, 1x10x275, 1x4x225; Power Wheel Pike/Push-ups (5×5) – 5min

February 9, 2013 – Swings, 24kg (2×50); DMP, 24kgs (2×5); Deadlifts, 1x10x275; Cleans 2×10 w/60sec & 45sec racked carry

February 10, 2013 – Deadlifts, 3x3x305; DMP, 1×3 & 1×8; Cleans, 32kgs – (5×2) w/ 30sec racked carry

February 11, 2013 – Front squats (24kgs) 10×5; Get-ups, 32kg (1+1)*5; Rows, 32kg (3+3)*2

February 12, 2013 – Deadlifts, 2x5x305; Cleans, 1×5 (28kg), Snatch (20kg) (10+10)*5; MPress, 1×10 + 1×5 (24kgs)

February 13, 2013 – Deadlift, 1x8x295; Swings, 2×25 (32kg), MP, 5×2 (28kgs); Cheat curls (barbell), 3x3x85 (superslow)

February 14, 2013 – Crow pose, 1x55sec, 2x45sec

February 15, 2013 – 10×5 chin-ups (10min); 2HSwings, 2×25 (40kg); Deadlifts, 2x5x315, Single Mil. Press (1+1)*5 (32kg) & 1×5 (24kgs); Cleans, 2×10 (24kgs)w/60sec racked carry at end of each set; Pike/Push-up on Ab Wheel (2×5)

February 16, 2013 – Deadlifts, 2x5x315; Swings (32kg) 2×30; MP (24kgs) 1×10; Cleans, (24kgs) 2×10 w/60secs racked carry at end

February 17, 2013 – Deadlifts, 1x8x135, 1x5x205, 1x5x275, 1x1x325, 1x7x275, 1x5x275; MP (28kgs) 3×3; Ab Crawls on Wheel, 1×50, 1x45sec; Cleans (24kgs) 2×10 w/ 75sec racked carry.

February 18, 2013 – 3×151 staircase steps; using Colin as rabbit

February 19, 2013 – REST

February 20, 2013 – Front squats (24kgs) 10×5

February 21, 2013 – Clean & MP (24kgs) 10×5; frog pose practice

February 22, 2013, 500 (32kg) Swings: 20×17 + 10×16

February 23, 2013, 3/3/3 swing,squat, press (24kgs)*2; 1Hswings-32kg (10+10)*5; Gunslingers (1×10) 24kgs; Snatch-20kg (10+10)*1

February 24, 2013 – 10,10,10 — swings, goblet squat w/ hot potato, push-ups (9,9,9..8,8,8..etc)

February 25, 2013 – Today’s practice: R-phase Z-Drills, 10×5 (24kgs) front squats, walked Lake Merritt (3.5 miles) – 2nite, Day 1 – Neupert’s King-Sized Killer Snatch program >>> 4 rounds of 1,2,3,4,5 ladders (24kg, 25kg, & 2 @ 28kg)

February 26, 2013 – Deadlifts, 1x6x225, 2x5x275, 2x10x225; farmer walks (48/40kg) 6x45sec; Get-ups-28kg (1+1)*2 + get-ups w/presses (1+1)*8

February 27, 2013 – REST

February 28, 2013 – One hand Swings (28kg) (10+10)*10; Front squats, 10×5 (28/24kg) done in 21min

March 1, 2013 – Get-ups w/Press – 28kg (1+1)*10; Chin-ups, 8×5; Deadlifts, 1x10x225, 2x5x275, 2x5x295; Farmer Walks, 40&48kg, 4x50sec + 1x40sec – I was alternating deadlifts and farmer walks

March 2, 2013 – 2HSwings, 8×10 (24kg)

March 3, 2013 – 31:52 Session: 1 hand 28kg swings (10+10)*10; Alternating dbl front squats and dbl clean & press (24kgs) 20 rounds (total) of 5 reps.

March 4, 2013 – 6 rounds, 5 cleans + 30sec racked hold (x2); totaled 60 cleans & 6min of racked holds (24kgs)

March 5, 2013 – 32kg (10+10) 1hand swings, alternate on the minute with 10 (32kg) goblet squats (100 swings/50 goblets)

March 6, 2013 – Get-ups (2+2)*5 w/28kg; Deadlifts: 1x5x225, 2x5x275, 2x5x325, 1x10x225

March 7, 2013 – No Squat Circuit: 4 rounds, 20 (40kg) swings, 20 push-ups, 5 pull-ups, 6 rounds – 40/48kgx50sec farmer walks

March 8, 2013 – Foleynacci Chain 13 rounds of 8 swings, 5 squats, 3 cleans, 2 presses, 1 30sec racked hold (used 24kgs)

March 9, 2013 – 1HSwings (28kg) (10+10) alternated w/10 goblets (28kg) 19 rounds (180 swings / 90 goblets)

March 10, 2013 – Farmer walks – 2×100 yards (20/24kg)

March 11, 2013 – Front squats, (24kgs) 5×10 in 8:50; 1Hswings 32kg (10+10)*5; Cleans (2×15) + (2×15) 24, then 20kgs 7:30; Reverse Lunges (55 lbs) 8×5 (left & right)

March 12, 2013 – Sprints – 11/15sec sprints up 60 stairs; 2x15sec on flat land

March 13, 2013 – 1Hswings (15+15)*3 w/32kg & *7 w/28kg (300 in 19min); Handstand holds, 3x60secs; PULL-ups – 50 in 9:38; 30 leg raises

March 14, 2013 – 20min jumproping (2000 reps); Deadlifts, 1x5x135, 1x5x230, 1x5x275, 1x5x295, 1x5x325, 1x1x345, 1x8x275, 1x8x245, 1x8x225

March 15, 2013 – Mil/Push press (2x10x24kgs, 3x10x20kgs); Snatches (10+10)*2 (28kg) (10+10)*3 (55 lbs); MAX chin-ups, 11,6,5 (slow and controlled)

March 16, 2013 – 1HSwings (24kg) (20+20)*5 in 11:15; Front squats (5x10x24kgs) 7:38; Cleans (4x15x24kgs); Overhead Reverse Lunges (10+10)*2 w/20kg

St. Patrick’s Day – 9 mile bike ride, Z-Drills, windmill practice

March 18, 2013 – 1HSwings w/32kg (15+15)*5; Front Squats w/24kgs (5×10) in 7:20; Cleans w/24kgs (4×15)

March 19, 2013 – walked Lake Merritt; 50 pull-ups in 9:17 (PR)

March 20, 2013 – 1HSwings / 28kg (15+15)*10; 18 push-ups w/Quinton on my back; Overhead reverse lunge (24kg) (10+10)*1

March 21, 2013 – 2100 jump ropes (20mi- PR) ; 3 x MAX chins (13, 6, 4) 1 more than last week; deadlifts, 1x5x225, 1x5x275, 2x5x325, 1x10x225

March 22, 2013 – MAX, explosive push-ups 22, 13, 12; DMP (24kgs) 8×5; Snatches (10+10)*4 w/28kg + (10+10)*1 55 lbs; 2HSwings – 32kg (25, 20×3) 85 total

March 23, 2013 – Cleans, 24kgs (4×15); Front squats, 24kgs (2×10) 32kgs (3×5); Swings, 24kgs (2×10)

March 24 – REST

March 25, 2013 – 1HSwings 32kg (15+15)*5; 1HPower Swings 32kg (1+1)*10; Cleans 24kgs (4×15) w/ 15 sec racked hold at end of each set; Farmer Walks (48 & 40) 1x60sec, 1x50sec; DMP 24kgs (3×5)

March 26, 2013 – intermittent sprinting around Lake Merritt; Front squats 24kgs (5×10) 7:55; 50 pull-ups – 9:16

March 27, 2013 – 1HSwings 32kg (10+10)*10 in 10min; 55 hindu push-ups; weighted planks 2×60 w/ Quinton on my back; handstand holds 3 + 60 & 45 sec

March 28, 2013 – Chin-ups – 3x MAX (14,6,5); MP 24kg (5+5)*3, 28kg (4+4)*2; Farmer (Non) Walks (1+1)*2; Deadlifts, 1x5x225, 1x5x275, 2x5x325, 1x1x365 PR!, 2x7x275, 1x10x225

March 29, 2013 – helped Ayse/Victor move their gym..multiple farmer walks

March 30, 2013 – KB MUscle revisted; 6 rounds, 5 rep complex; cleans, mp, fs, pp, fs — completed 4 rounds w/20kgs (except last set of FS) final 2 with 16kgs

March 31, 2013 – 28kg snatches (10+10)*5 – 12 min

April 1, 2013 – (10+10)*10 32 kg 1HSwings in 10min & (5+5)*10 FS/Clean complex 15min

April 2, 2013 – 50 pull-ups (8:52); 10×5 24kgs + 2 ladders (2,3,5) 28kg single presses; Farmer static hold (1+1)x60sec

April 3, 2013 – 4 mile walk; 28kg snatches – 100 in 9:17; chin-ups 3x MAX (15, 6, 5) 26!

April 4, 2013 – Deadlifts: 1x5x225, 1x5x275, 2x5x325, 1x8x275; MP – 28kg (4+5)*1 — couldn’t get 5th rep on left + MP – 24kgs (4×5) w/60sec racked carry at end of each set..don’t think I’ve done that before! Static Farmer Walk (1+1x60sec); 45 hindu push-ups..crawling…indian clubs

April 5, 2013 – 28kg 1HSwings (10+10)*10 + 28kg Goblet Squat (10×10) – alternating between the two EMOTM (20min total); 1/2 mile suitcase carry w/28kg

April 6, 2013 – REST

April 7, 2013 – 1Hswings (10+10)2 (7+7)2 28kg (10+10) 2HSwings 28 (20); Clean/Press/Windmill/Squat complex w/12kg (4+4)

April 8, 2013 – Chin-ups 3x MAX (15,6,6) 27 (PR); Snatch – 28kg (10+10)*5 in 8:57 (PR); Front Squats (24kgs) 5×10 in 9min

April 9, 2013 – 25 hindu push-ups; MP Ladders – 28kg (2,3,5)*5; Pull-ups 10×5 EMOTM; Chin-ups (5,3,3); Janda sit-up practice

April 10, 2013 – 32kg 1HSwings (10+10)*10

April 11, 2013 – Deadlifts, 1x5x225, 1x5x275, 1x1x375 (PR), 4x5x325, 1x8x275, 1x6x225; Farmer Static Hold, 48kg (1+1x60sec), MP – 24kgs (3×5 w/60sec racked carry) 2×8

April 12, 2013 – Hindu push-ups -25; Push-ups 4×15; 200 1HSwings & 100 goblets w/28kg in 20min; Chin-ups, 10×5 EMOTM

April 13, 2013 – REST

April 14, 2013 – 1HSwings – 32kg (10+10)*10 in 10min; BUP practice, 12kg, 16kg, 20kg..32kg MP w/right, but not left; 50 chin-ups

April 15, 2013 – 5 & Dime Complex (5 Clean & Press + 5 FS)*10 in 20min..final press missed + last set of squats. 40kg 2HSwings (10×10)in 10min

April 16, 2013 – Snatch test (28kg) 7:40 (PR!); Pull-ups 10×5 EMOTM

April 17, 2013 – Deadlifts, 1x5x225, 1x5x285, 5x3x335, 2x5x275; SLDL 24kgs (5+5)*2; Tablemakers 3×20; Push-ups 75; Chin-ups, (14,7); FWSH 48kg (1+1x60sec)

April 18, 2013 – Get-ups (3+3)*5 w/28kg

April 19, 2013 – 1HSwings – 32kg (10+10)*10 in 10min + 32kg goblet squats (5×10)

April 20, 2013 – REST

April 21, 2013 – 10 rounds w/24kgs — (5 clean & press + 5 front squat) 20min (PR)

April 22, 2013 – 1HSwings -32kg (10+10)*10 in 10min – feeling easier and easier. Farmer walks (40&48kg) 60sec,45,30,30 – 40 hindu push-ups

April 23, 2013 – Chin-ups, 10×5 in 10min; Z-drills; 70 push-ups; axial crawls; snatch test 28k – 6:50 (PR); Beast swins 10×10

April 24, 2013 – Hindu push-ups 1×25; Get-ups 28kg (4+4)*1 (PR) (3+3)*3, (2+2)*1; 28kg goblet squats (10×10)

April 25, 2013 – 32kg 1hSwings (15+15)*5 + (10+10)*5 in 15min

April 26, 2013 – 333, the number of the Half-Beast session: 100 – hindu push-ups; 100 – dbl cleans (16/20kg); 100 40 kg 1Hswings (5+5) *10 (PR); 33 – 24kgs Front squats

April 27, 2013 – 28kg snatch test – 6:40 (PR)

April 28, 2013 – REST

April 29, 2013 – 70 push-ups; 3x MAX chin-ups (30-PR); Cleans (3×5)*5 with 15sec racked hold at end of each 5 reps; + 3×10 w/15 sec racked hold at end of each set – 105 total w/ 24kgs. Front squats 2×5 with 24kgs; Mil Press – 10×5 with 24kgs

April 30, 2013 – 1Hswings 32kg (10+10)*10 in 10min

May 1, 2013 – 28kg 1HSwings (10+10)*10 + thrusters (5+5)*4 & Front squats (5+5)*6; 3/4 mile suitcase carry; farmer walks (48/40kg)- 60,45,30,30; hindu-push-ups 4×20

May 2, 2013 – Pull-ups, 10×5 EMOTM; 32kg 1Hswings (10+10)*10 EMOTM

May 3, 2013 – 24kgs Front squats, 8×8 in 8min!!

May 4, 2013 – REST

May 5, 2013 – 500 Swings; 35min…20×17 (w/32kg) 10×16 w/24kg

May 6, 2013 – 32kg 1HSwings (10+10)*10 in 10min – never felt easier; chin-ups 3x MAX (12,10,10) 32 PR

May 7, 2013 – 7 rounds: 24kgs DFS + 24kg snatches (10+10)

May 8, 2013 – Get-ups 24kg (5+5)*2 & (3+3)*2

May 9, 2013 – Pull-ups, 10×5 EMOTM; Snatch test – 4:50; Front squats (24kgs) 2×10; Get-ups, 24kg (5+5)*1

May 10, 2013 – 3x MAX chin-ups (13,10,10) PR=33; DFS (24kgs) 2×10; 75 push-ups; 1HSwings 32kg (10+10)*8 & 2HSwings 40kg (5×20)

May 11, 2013 – 14min Shuffle – 32kg 1HSwings (10+10)*5, 40kg 2HSwings (5×10); 24kgs DFS (4×5); 24kg TGU (5+5)

May 12, 2013 – chin-ups – 39

May 13, 2013 – warm-up was 5×20 push-ups and 5×20 tablemakers; 3.4 miles of intermittent sprinting around Lake Merritt
3x MAX chin-ups (14,10,10)PR!; Swing/Swing/Squat circuit: 5 rounds (EMOTM)

32kg 1HSwings (10+10)
40kg 2Hswings (10),
24kgs DFront Squats (5)

May 14 -Training session with Cecilia – Descending ladder complex (6,5,4,3,2,1) of snatches, high-pulls & cleans..without putting the bell down (I used 24kg) We also incorporated snatches with compass lunges

May 15-16 – REST

May 17-20 StrongFirst – Salt Lake City

May 21-22 REST

May 23, 2103 – 32kg 1Hswings (10+10)*6

May 24, 2013 – 32 kg 1Hswings (10+10)*5, 32kg goblets (5×10); 30 hindu push-ups; 32kg overhead holds (2×45, 2×30)

May 25, 2013 – The Great Destroyer (x2) w/16kgs; 24kg cleans and racked carries for 30yds (x2)

May 26, 2013 – Bulldog swings (14×15); 24kg (10+10)*3; Goblet squats (20); a variety of overhead, racked & suitcase carries w/24kg

May 27, 2013 – warm-up; 3×5 pull-ups, indian clubs — KB Muscle complex – 7rounds / 5 reps each DBL20kgs (swing/snatch/FS/press) last two rounds mixed-up the order (Press/snatch/FS/swing)

May 28, 2013 – 32kg 1ASW (10+10)*10 in 10min; 4/5 sprints up Rose Garden staircase

May 29, 2013 – Grinders & Ballistics session: 2 round complex: 24kg DMP w/30sec OH, followed by 24kg DFS w/30sec racked hold; 3×5 DMP &DFS w/30sec racked hold; 40kg 2HSW w/28kg snatches – 10+(5+5)*10 in 22min

May 30, 2013 – 16kgs bottoms-up FS practice;

May 31, 2013 – SFG videos 24kgs DBL Swings 4×10; DMP 2×5; DFS 2×5; Get-up(1+1); Snatches (5+5)*2; DCL 2×5 – then 20kgs complex 5 reps/5 sets (DSW, DSN, DMP, DFS) 1:45 rest between rounds

June 1, 2013 – 28kg 1HSwings (10+10)*11 EMOTM = 220; 28kg 2HSwings (3×20) (10×14) = 200 – 420 total #9580TOGO – farmer carries down to the Colonnades and back – 28kg & 20kg..28kg & 12kg BUP carry

June 2, 2013 – 420 Swings: 32kg (14×15) 28kg (3×15) 24kg (3×15) 16kgs 5×20; MP practice 24kg (3+3)1; 100 push-ups, 100 Tablemakers; 7×5 pull-ups; 7×5 chin-ups

June 3, 2013 – 420 Swings: Conga Line, 20, 24, 28, 32, 40, 48kg (4×20 reps) took out 20, 24kg after second round. BONUS 20rep set with Bulldog; Front Squats (5×5)5min; Racked carries 24kgs (5x60sec)

June 4, 2013 – 420 Swings: 40kg, 11×20 + 32kg 10×20 #8320TOGO

June 5, 2013 – 500 swings; 1Hswings w/24kg – 250; 40kg 2H – 50; 32kg 2H – 200 #7820

June 6, 2013 – 420 Swings total — 10 rounds 30-28kg swings, 3 chin-ups, 3 pull-ups (strict) 32kg swings (6×20); 100 push-ups, 40 Tablemakers #7400

June 7, 2013 – 200 1H 32kg swings,200 2HSwings w/32; 30 Beast Swings, 5-60sec 24kgs racked carries, 5×5 Dbl Front Squats (24kgs) — #6970swingsTOGO

June 8, 2013 – 50 swings with 32kg #6920

June 9, 2013 – 180 32kg swings with class (6×30); 225 40kg swings at home (15×15) in 15min 405 total #6515TOGO

June 10, 2013 – 375 Swings (3×50 w/ 55 lbs) (3×50 w/ 32kg) (3×25 w/ 32kg) – bicep/triceps curls and kickbakcs (10+10)*5 w/30 lbs dumbbells #6140

June 11, 2013 – 470 swings: 28kg, 2×50; 24kg 2×50; 32kg 2×25 + 10×20: 48kg 2×10 — DFS 24kg (4×10) #5670

June 12, 2013 – 440 swings: 32kg , 22×20; Chin-ups, 24kg (2×5) + (2×3) 3×5 without #5230

June 13, 2013 – 500 swings: 28kg, 2×50; 24kg, 2×50; 20kg (1H) 2×50; 40kg 10×20 #4730togo + 5 more with Autumn #4725; Crow pose 58,50,52sec

June 14, 2013 – 400 swings 1×50 w/32, 28 & 24; Conga Line 40, 32, 28 (20,20,20)*3; 70 swings with class this morning #4325togo; Goblet squats, 32kg 2×10; 40kg 5×5 & 1×10 – 55 total

June 15, 2013 – 200 Swings; 28kg (10+10)*5 & 1×50, 1×40; 32kg 1×10 #4125togo

June 16, 2013 – 240 swings 32kg (10+10)*10 in 10min; 40kg, 2×20; Cleans 16kg (10+10) 24kg (5+5) 40kg (2+2); KBMuscle complex 5 (swing, snatch, press, FS)*4 — 40 swings – 314 swings total today – #3811togo

June 17, 2013 – 260 Swings June 10K Swing Challenge: 32kg 1H (10+10)*8; 40kg 2H (4×25)..warmed up with 100 hindu squats/100 hindu push-ups #3551

June 18, 2013 – 260 Swings 32kg 1H (10+10)*10, 40kg 3×20 #3271 DCL 32kgs 20×1 w/30sec racked hold

June 19, 2013 – REST – 800×800 suitcase steps with 28kg

June 20, 2013 – 400 swings – Last 170 with 40kg. 1×30 was last set. #2871togo

June 21, 2013 – 248 swings _32kg 1H (10+10)*10 in 10min; 28kg 2×20; 3 32kgs cleabs; 32kgs swings 3 — #2623

June 22, 2013 – 32kg swings (5×30) 40kg (3×20); 40/48kg 2Hswing (5×10) – 100; 28kg 1Hswingstogo (15+15)*2 (60); 35 beast swings (8,8,8,11) 35; 24kg (10+10)*3 (60) MP 32kg right, but not left — 465 total swings #2158

June 23, 2013 – 210 swings 20kgs 2×5; 24kg (25+25)*2; 28kg (15+15)*2; 32kg (10+10)*2 #1948togo

June 24, 2013 – REST

June 25, 2013 – 360 swings: 32 1H (10+10)*10 & 12×10 #1588togo

June 26, 2013 – 320 swings: 32 1H (10+10)*10 & 40kg (4×15, 6×10) #1268togo

June 27, 2013 – 320 swings: 24kg 1H (25+25)*6; 32kg 2H 1×20 — #948togo

June 28, 2013 – 400 swings: 32kg 1H (10+10)*14 in 15min 32kg 2H (6×10) EMOTM #548togo

June 29, 2013 – Kettlebell Swing & Tonic Session – 1H24kg (15+15)*15 for 450 22min – #98togo

June 30, 2013 – 5 & Dime – I go, you go..10×5 clean & press and 10×5 front squats (24kgs) 98 Beast swings

July 1, 2013 – 40kg swings (5×20) 5min; 24kgs clean & press 10 reps total; 1+1 get-ups 25kg

July 2, 2013 – 20kgs Complex 5 (swings, snatch, press, squat)*5

July 3, 2013 – 32kg 1hswings (10+10)*10 EMOTM; TGU (1+1)*3 w/ 8kg bottoms-up; (1+1)*3 55 lbs

July 4, 2013 – 24kg mil. press (2,3,5); 24kg racked carry, farmer carries; 16kg bottoms-up carry

July 5, 2013 – 40kg swings 15×15 EMOTM; SLC Grad w/o 24kgs (2 clean, 1 press, 3 Front squats)*5; DCL 24kgs (9×10)

July 6, 2013 – 40kg swings (4×25); Goblet squats, 32kg (5×10), 40kg, (2×10); 32kg clean and racked hold (30sec) x2; Rotational presses 24kg (10+10)*2; 28kg (5+5), (2+2)*5

July 7, 2013 – get-ups 55 lbs. (1+1)*6 (2+2)*8 — 44 total

July 8, 2013 – deadlifts: 225×5, 275×5, 325×5, 385×1 (3rd attempt), 325×5, 275×5, 245×10, 225×10; weighted chin-ups 16kg (4×5); farmer carries (40&48kg) 2x60sec

July 9, 2013 – REST

July 10, 2013 – 24kg get-ups (2+2)*5; 32kg 1hswings (10+10)*5, 40kg 2hswings (5×20) in 5min

July 11, 2013 – ‘Zen Circle’ session: warm-up: 5 min of indian clubs: 5 rounds

28kg get-ups (2+2)
24kgs DFrontSquats (1×10)
16kg Wt. Chin-ups (1×5)

July 12, 2013 – 24kgs Double swings (20×10) EMOTM; Low sweep Hindu push-ups, (5×20)

July 13, 2013 – 24kgs outside the knee swings, 4×20, 8×10; 48kg 2Hswings, 4×10; 28kg Rotational presses (5+5)*4

July 14, 2013 – 1×5 24kgs front squats >>>>>> 5 rounds, 32kgs front squat & power wheel practice

July 15, 2013 – REST

July 16, 2013 – 40kg 2HSwings (9×20) every 5min; 1hswings 40kg (5+5)*2

July 17, 2013 – 32kg 1HSwings (10+10)*10 EMOTM; 32kg Goblet squats 5×10; 16kg bottoms-up overhead hold (2+2x60sec)

July 18, 2013 – 24kgs – Outside knees swings (10×15); 24kgs Push Press (5×10)** hurt upper back/neck

July 19, 2013 – 2Hswings: alternating 40Kg – 15 with 48kg – 10; EMOTM – 250 total

July 20, 2013 – Active recovery – 20×5 tactical pull-ups – took about 65min

July 21, 2013 – Rose Garden 1000

Double front squats, 4×10 – 100/100 stair steps with racked carries (24 and 16) & farmer carries 24.

July 22, 2013 – REST

July 23, 2013 – 32kg 1HSwings (10+10)*10 EMOTM – some farmer walks w/24kgs in Rose Garden

July 24, 2013 – Double front squats, 10×5, double clean & press, 6×5 (24kgs); 24kgs dbl swings (10×10) EMOTM + 24kg 1hSwings (10+10)*1; farmer carries w/24kgs up and down Euclid Ave

July 25, 2013 – Snatch test (10, 9/9, 8/8, 7/7, 6/6, 5/5, 10/10) – 4:45

July 26, 2013 – 40kg 2HSwings – 10×15

July 27-28, 2013 – REST

July 29, 2013 –

REBELL CONDITIONING

Warm-up –

16kg get -up (1+1)*5 / alternated with halos, arm bars, prying goblets, pump stretches, face the wall squats

5 rounds 40kg farmer walks

5 rounds single 28kg overhead walks

5 rounds, 28kgs dbl racked carries

5 rounds: 28kg mil.press/pull-up ladders (1,2,3) with 5-36kg goblets;

5 rounds of 5-40kg power swings (i go, you go)

the hour went by way too fast!

July 30, 2013 – KB Muscle Easy Day – 5 rounds (5 swings/snatches/seesaw) 1 w/24kgs, 4 with 20kgs; Dbl Front Squats 20kgs, 1×20; 24kgs, 2×5; ab wheel planking and push-ups

July 31, 2013 – 32kg 1HSwings (10+10)*10 & 48kg 2HSwings (10×10) in 20min; 20kg get ups (3/2; 2/1//2/1): 2/1//2/1; 1/1 with high hip bridge

http://www.strongfirst.com/kettlebells-deadlifts-part-ii/

August 1, 2013 – Deadlifts – 1x8x225, 1x5x275, 1x5x295 3x5x325; 20kg get-ups, (2+2)& (1+1)

August 2, 2013 – 5 rounds – 24kgs, 10 front squats, 10 cleans

August 3, 2013 – REST

August 4, 2013 – 3x – 24kgs racked carries up 100 stairs and farmer carries down 100 stairs (Rose Garden); 40kg swings (15×15)

August 5, 2013 – 5 rounds: Push /Pull Ladder (1,2,3): 28kg Mil. Press/20kgs Renegade rows; 15 rounds 30/30 work/rest; 5 farmer carries (40/48kg), 5 28kg overhead walks, 5 32kgs racked carries

August 6, 2013 – Deadlift, 2x5x325; Windmills 12kg (1+1)*10 & 32KG (5+5)*2

August 7, 2013 – REST

August 8, 2013 – 1HSwings 32kg (10+10)*10 + 48kg 2HSwings (5×20); Farmer carries 30/30 work/rest – 5 rounds of 48/40kg

August 9, 2013 – Headstand push-ups – 3,5,5,4,5,3 (25); 3 finger pull-ups on staircase (5×5); 28/24kg Front squats (10×5) EMOTM; Farmer carries (48/40kg) 30/30 work/rest 5 rounds

August 10, 2013 – REST – walked Lake Merritt

August 11, 2013 – Deadlifts, 1x5x135, 1x5x225, 1x5x275, 4x5x325; Windmills 12kg (5+5)*2; Get-ups 28kg (2+2)*3, 32kg (1+1)*2, 24kg (2+2); Farmer carries (48/40kg)x30secx5, OH carries 28kgx30secx5, Racked carries 32kgsx30secx5

August 12, 2013 – 100 24kgs cleans, (1×20, 8×10); front squats 24kgs (1×6); 16kgs BUP squats (7×2)(2×3); 20kgs failed.. worked in eye and lumbar circles and well as toe pulls between sets. Crow pose on 24kgs – 10sec; Hindu push-ups 2×30

August 13, 2013 – Double 20kgs snatches (10×10), 24kgs (2×5)

August 14, 2013 – Rest

August 15, 2013 – (begin Week 3)

32kg 1HSwings (10+10)*10 – felt good!
Deadlifts 1x5x135, 1x5x225, 2x5x335

August 16, 2013 – Front squats (28/24kg) 10×5 EMOTM; Load carry Medley (15 rounds) 5-32kgs racked carries, 5-48/40kg farmer carries, 5-28kg OH carries (EMOTM)

August 17, 2013 – active recovery: 24kgs farmer carries 1x60sec; 24kgs racked carries 1x60sec – up Jeanette’s driveway (i.e. steep!)

August 18, 2013 – 24kgs racked carry up rose garden staircase, farmer carry back down; Beast Swings, 30×10

August 19. 2013 – Practice today was 10 rounds of the following circuit….. 24kg Get-up (1+1), 5 strict tactical pull-ups, 5 32kg goblet squats. The perfect tonic for this Monday! #pushpullsquat

August 20, 2013 – Deadlift (9th session) 2x3x345; 32kg 1Hswings (10+10)*10 EMOM

August 21, 2013 – REST

August 22, 2013 – Loaded Carry Medley (4 rounds each/30sec) 32kgs racked carries, 48/40kg farmer carries, 28kg OH carries (EMOTM);  Beast Swings 20×10 EMOM

August 23, 2013 – 10 rounds (5 cleans/ 5 front squats) Every 90sec – 13:51; 24kg Get-ups (3+3)*2

August 24, 2013 – Deadlift (11th session) 1x5x135, 1x5x225, 2x3x355; Get-ups, 24kg (3+3)*2, 32kg, 1+1

August 25, 2013 – REST

August 26, 2013 – 5 Tibetan Rites; 40kg 2HSwings (15×15) EMOM, 32kg1HSwings (10+10)*10 EMOM for 1st 5 sets; 17 chin-ups

August 27, 2013 – Get-ups, Windmills, Squats, Loaded carries

August 28, 2013 – 32kg TGU, (1+1)*10; Farmer carries 4x60sec 40/48kg; Racked carries, 32kg 3x60sec

August 29, 2013 – Deadlift, 1x5x225, 1x5x275, 2x3x365; barbell rows, 2x10x135

August 30, 2103 – Front squats 24/28kg 10×5 emom;  Military press 24kgs (20×3) every 3 min; worked some Z-drills in between sets – middle toes pulls, thoracic lateral glides and A/P in the swing start stance; lumbar circles, eye circles, cossack stretches, 6x15sec l-sits on 24kgs,

August 31, 2013 – Farmer carries, 4x80yards, Racked carry, 1x80yards; L-sit, on 24kgs – 6x15sec

September 1, 2013 – 32kg 1HSwing (10+10)*10 emom, 48kg 2HSwings (10×10); Chin/Pull-ups (5+5)*3; L-sits 6x15sec (1min rest between sets).

September 2, 2013 – 32kg TGU (1+1)*5, 24kg (5+5); Foley Dojo KWOD, 10 swings 40kg, 5 32kg goblet squats, x10 emom (a true butt kicker!!)

September 3, 2013 – deadlift; 1x5x135, 1x5x225, 1x3x325, 2x2x375

September 4, 2013 – Farmer carries (48/40kg) 10min total; 70, 60, 40, 50, 50sec

September 5, 2013 – Dbl Swings 24kgs, 20×10 (40min – power production)

September 6, 2013 – REST

September 7, 2013 – farmer carries (32kgs) 6 x80 yards

September 8, 2013 – 40 – 275 lbs deadlifts in 12min

September 9, 2013 – 32kg 1Hswings (10+10)*10 emom

September 10, 2013 – 5 & Dime…um, not quite, 8×5 clean & press + 9×5 front squats (24kgs)

September 11, 2013 – REST

September 12, 2013 – TGU, 24kg (1+1), 32kg (1+1)*4; Farmer carries (40/48kg) 4x60sec; 24kgs dbl swings (10×10)

September 13, 2013 – FoleyDojoWOD – 10 rounds: 10 – 40kg swings, 5 – 32kg goblet squats – 9:51; Dbl 24kgs Cleans 5×10; bridges, 3x60sec

September 14, 2013 – Farmer/Racked carry combo – 80yards down & back with 32kgs

September 15, 2013 – 5&Dime – alternating 10×5 front squat with clean & press (24kgs) started push-pressing around set 7 (9 set completed)

September 16, 2013 – Deadlift – 315 lbs: 65 times in 30min

September 17, 2013 – REST

September 18, 2013 – 1H Swings, 32kg (10+10)*10 emom

September 19, 2013 – 48kg 2 hand swings 15×15 emom; 40kg cleans (1+1)*5, 32kgs Dbl Cleans (3×5), 60 tablemakers.

September 20, 2013 – dble Front squats, 24kgs 1×10, 32kgs 3×5

September 21/22 – REST

September 23, 2013 – Push-ups, 3×40; Pull-ups, 12,10,8,6,4; Swing/Squat Medley (40kg) 10 swings/5 squats 15min

September 24, 2013 – 3 rounds, 32kg 1Hswings – 40, w 32kg TGU (1+1); 2 rounds 48kg 2Hswings – 40, w/ 32kg tgu (1+1)

September 25, 2013 – Chin-ups, 12,10,8,6,4

September 26, 2013 –  10 rounds: 10 DBL 24kg Swings, 5 clean and Front squat

September 27, 2013 – Loaded carry medley; farmer walk 48/40, dbl racked carry 32kg, OH walk, 32kg – all rounds – 45sec; Pull-ups, 12,10,8,6,4; Headstand push-ups, 3×5

September 28, 2013 – Bay Bridge walk with David Haaq – 20kg in a backpack for 3+ miles – hip flexors and traps on fire

September 29, 2013 –

51 steps halfway + 51 steps to the top = 102 x 5 trips = 510 Super Stacker!

using 28kg

1st round: racked carry right halfway up, racked carry left to top; suitcase carry left to halfway point, suitcase carry right to bottom

2nd round: racked carry right, 5 goblets; racked carry left to top; suitcase carry left to halfway point; 5 gobletsl suitcase carry right to bottom

3rd round: added 5 swings

4th round: added 5 cleans

5th round: added 5 more goblets

September 30, 2013 – Pull-up, 12,10,8,6,4;  Headstand push-up, 5,5,3

October 1, 2013 – 10 rounds: 10 – 48kg swings, 5 – 48kg goblet squats 25min

October 2, 2013 – Pull-ups, 12,10,8,6,4;  push-ups 1×40;  headstand push-ups 3×5

October 3, 2013 – Deadlifts: 1x5x225, 1x5x275, 1x5x325, 1x1x375, failed 405; 1x5x325; gunslingers: 24kgs, 4×10; barbell rows, 3x5x135

October 4, 2013 – Chin-ups; 12,10,8,6,4; push-ups; 1×40

October 5, 2013 – 2H swings, 32kg 5×40 in 10min

October 6, 2013 – Pull-ups; 12,10,8,6,4..getting better at holding for 3-5 at top of final rep of each set; double clean/front squat 24kgs; 4×5, 1×10;

Pressing/swing ladder: 3 rounds total :::::: 24kg (1+1), 10 swings, (2+2), 15 swings; (3+3), 25 swings; (4+4), 50 swings – Finished with 100 beast swings, 2×20, 2×15, 3×10.

October 7, 2013 – Descending Turkish ladder get-up, 5,4,3,2,1 (24kg); deadlift, 1x10x275

October 8, 2013 – 24kgs Clean & Front squat – 5×5; chin-ups, 12,10,8,6,4 (w/5sedc hold on last rep); 48/40 farmer carries 4x25sec

October 9, 2013 –  12,10,8,6,4 – chin-ups. 20kg 1hswings 2×30, 8 – 40 yard sprints

October 10, 2013 – 32kg 1Hswings (10+10)*10 EMOM; 28kg get-ups (1+1)*2; 16kg racked BUP carries, 49, 50, 50 sec.

October 11, 2013 – 32kg Goblet squats, 6×11; worked in 32kg 2Hswings 5×10 between last five sets of goblets

October 12, 2013 – 4×80 yards — 32kgs farmer walks, 4×30 yards — 32kgs racked carries; 70 – 32kg 2H swings; 24kg snatch (5+5)*5
3×1 32kgs Push press w/overhead hold

October 13, 2013 – Pull-ups, 12,10,8,6,4

October 14, 2013 – 24kg getups (5+5);DL 1x5x275; 28kg getup (3+3); DL, 1x5x325; 32kg getups (2+2); DL 3x5x345 (failed on 400); 16kg BUP racked carries (55sec, 45sec); 28/24kg cleans 4×5 w/ 45sec hold after each set.; 25 push-ups, 20 tablemakers

October 15, 2013 – 24kg Snatch Test – 4:50 (no chalk) 6×60 yards farmer walks, 16/12; 12/10kg (two bells each hand)

October 16, 2013 – 32kgs double push press with 32kg goblet squat combo – 6 rounds, 1×1, 1×5; Chin-ups, 12,10,8,6,4

October 17, 2013 – double swings (24/28) 20×10 + front squats 2×5, 2×10…2 BUP presses w/24kg (left & right)

October 18, 2013 – Pull-ups; 12,10,6,6,6

October 19, 2013 – Double 32kgs push presses (10×1) with assorted farmer walks/racked carries; 48kg swings 10×10

October 20, 2013 – Chin-ups, 12,10,8,5,5,5; Farmer walks, 32kg up/down Rose Garden steps; Suitcase carry, 32kg up 50 steps + 5 goblet squats; farmer walks again, 32kgs, up 50 steps, rest, then up another 40 steps; Beast Swings, 10×5

October 21, 2013 – A.M. Deadlifts; 1x4x195, 1x4x225, 1x4x245, 1x4x275, 5x3x315; Headstand Push-ups, 5,5,6; P.M. Deadlifts (3 sec pause at knees) 2x4x225, 4x4x275

October 22, 2013 –

 

Training Journal was last modified: October 21st, 2013 by Thomas

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