27 Feb 10

Started off today with 45min of shoveling snow. I'm getting pretty tired of doing, thank God winter is almost over.

Grip Training
CoC trainer 2x10
Dumbell wrist rotations 2x30
Weighted Stick 1x5 pronat/supinate 1x5 flex/extend
Plate curl 1x10 flex/extend
2 Hand 24kg KB towel swing 1x15
1 Hand 16kg KB towel swing 2x10 (underhand 1x10/standard1x10)
1 Arm towel deadlift 32kg 1x10 (5r/l) 48kg1x10 (5r/l)
CoC trainer 1x10

30min Treadmill jog/run
5 count pullup x3
5 count dip x3
Coil Snake lunges x20
x2

5 count pullup series= 5sec to pull up, 5sec hold at top, 5sec negative

26 Feb 10

AM
45min Yoga

Didn't get to do my second planned workout in the afternoon for the second day in a row. We did get dumped with snow again and so I spent 30min shoveling.

25 Feb 10

Messed around with some grip training. One of my favorite things to work on but for some reason don't do alot of it.

Aftenoon
CoC Trainer x10
Stool lift 3x 8sec hold
CoC Trainer 2x10
Pinch grip 3x8sec hold
Plate flip 1x30/1x20
Weighted Stick-pronate/supinate 2x5 - flex/extend 2x5
1 arm 24kg KB towel swing 1x5
1 arm towel deadlift 112# (used 1 24,16,12kg kb)

Evening
15min Joint mobility - Didn't get to do my planned work out but wanted to do stay loose.

23 Feb 10

Morning
25min Yoga/Tachi


Afternoon
DER HOF

Warm up
3x
Jumping jax x50
Pullup x5

RD 1
Curtis P x4
Sledge hammer x20
Sandbag run 60yrds
x6

RD2
row 1000m

RD3
24kg KB Swing x15
Pullup x5
x3

Made it back to The Yard finally. Haven't been there in a couple weeks and it showed. The Curtis P exercise is something I stole from Mountain Athlete. It's a barbell complex of Hang squat clean/lunge/lunge/press

20 Feb 10

40min Martial Arts

19 Feb 10

45min P90x Cardio X

Been feeling sick the past week, been getting past back and forth throught my family for the past month. Wasn't in the mood to put in any real thought about training but wanted to get something done, still feeling tight from Tuesdays workout and needed to loosen up.

16 Feb 10

Little late posting my workout
Tuesday 16 Feb

Warm up
10min Treadmill
BB knee cleans x5/ 65# x5
BB OH Squat x12

RD 1
Work up to 1RM Squat Clean 205#
(First time going for 1RM for this exercise, wasn't pretty)

RD 2
3 Rounds
45# Plate OH Lunge x20
155# Deadlift x15

RD 3
20min Treadmil 2.75miles
(first 10min were more walk/jog till my legs came back, second 10min held at 7:08-7:03 pace)

12 Feb 10

Thursday the 10th
45min yoga
Been experimenting with different yoga routines from the tv On Demand selections. Don't really know much about yoga routines and styles but this was level 2 routine. Kicked my but pretty good. More technical then what I have been doing.

Saturday 12th
40min treadmill 4.52 miles.
3x6 Pullups
barbell clean from kness x10

Felt good to run, didn't push too hard, threw in some intervals as well. Cardio felt good, all that snow shoveling and running did some good.
Barbells cleans were just for fun. Saw a video on the Crosfit site of Louie Simmons showing this technique to develope explosiveness.

10 Feb 10

Been a long 6 days. Got hammered with snow and been spending alot of time shoveling. I also got mandated for 16hrs at work this weekend. Last measurement was 22 inches and it's still falling. I got about 5hrs of shoveling so far and that's doing the minimum. So to take advantage of the situation I would do my best Rocky impersination and run through the snow chasing the dog for a bit, then shovel and back. One lap around the yard and I would sucking major wind, great cardio work.

Monday I did do some more HSPU practice.

Push ups 10,12,15

Elevted 18"x10, 48"x10, 57" x8,10,10

Push ups 3x15

3 Feb 10

Throughout the day
2x16kg KB Front squat 4x25
HSPU practice 3x5 1/2 reps
5x10 Elevated pushups

2 Feb 10

Thrusters x10
Shotput x20
Standing Russian twist x10
Split jumps x10
Situps x20
x3 7:24

SDHP x10
Pushups x10
x5 4:18

Lacking any real energy or enthusiasm to workout today but wanted to do something.