31 Mar 10

Driving down to St Louis tonight to spend Easter with the wife's family. Needed to get a good workout in to tire myself out so I can get sleep before we leave. Ribs were still sore so I took some Advil and hoped for the best.

Grip training 1hr prior

30min Eliptical
Deadlift 135x8, 185x5, 225x5, 245x3, 275 4x3
Squat Clean 135# 4x5
Hang clean and Jerk 75# 12,10,10 (wanted 4x12 but grip was shot)

3 Rounds
Leg extensionx12
Dips x10
Ball Crunch x15

Db Curl 40# 1x10 (grip was totaly fried)
20min Treadmill
Stretching and Joint mobility

29 Mar 10

Ribs are still giving me some problems, I guess the injury was worse than I thought. I'm still trying to do what I can but it isn't much.

Saturday 27 Mar 10
A.M.
Stretching and grip training before work

P.M.
3x Pushup Complex (standard/rockers/divebomber)
3x Lunge Complex (forward/lateral/iso hold/squat)


Monday 29 Mar 10
A.M.
Static/JS stretching and Grip training before work

P.M.
5x8 slow count push ups (My daughter thinks it's fun to sit on my back so utilized the opertunity)
3x Leg complex (30squats/30lunges)
3x35 Lower body crunch

Grip training - Just recieved my COC#2 and Eagle Loop bands and wanted to try them out
3x8sec Negative hold approx. 1/2" from close
1x10 16kg finger curls
Pretty excited about these tools, I love variety and this will help keep me motivated

25 Mar 10

Ribs are still hurtn' which limited what I was able to do so kept it simple.

20min Calisthenics and agility training
35min Martial Arts

23 Mar 10

Suffered a rib injury yesterday, we'll just say it was from natural causes and leave it at that. Was actually able to make it to Der Hof today for the first time in awhile but was unable to do much.

A.M.
25min Yoga

P.M.
Der Hof

Pullup 4x5
Sand Bag C&J 2x20
Heavy Bag 10min
Grip training-
Heavy Pinch grip
Reached one of my short term goals of pinch gripping 2x25# plates (8sec hold w/right - 4sec w/left)
Wrist and forearm strengthening

21 Mar 10

Alternated Grip sets with some conditioning sets to try and maximize my time.

Grip work-Pinch grip and finger strengthening
2x16kg KB Long Cycle 2x2min @7rpm
16kg Snatch 4min(2min r/l) @17rpm
Burpee 2x20

30min Martial Arts
Finished with a quick JS Plyo and strengthening set

Workout felt good today, energy level was high most likely due to the meal I ate before. My speed was a little off in my MA, think it might be due to the grip and kb work before hand. I usually do that after my MA sessions.

19 Mar 10

Not much time today, just me and the kids hanging out tonight. Got some quick sets in of some basics while I could.

Jumping Jax x200
Horse stance punch x100
Mountain Climbers x100

Later
Pushups 5x12
24kg KB Row 3x10
Ab wheel roll out 2x5
Coil Snake lunge 2x12

18 Mar 10

Another bad week for training.

Some quick 2min sets of 24kg KB 1 arm Snatch/Jerk(2min each arm)/Long Cycle
Grip traning
40min Martial Arts
10min cardio/plyometrics

15 Mar 10

Feeling pretty run down and sore today, plus my diet hasn't been real good the past week.

Early Afternoon
40min Martial Arts

Evening
40min jog/run

13 Mar 10

Hasn't been a good week for training so just did some general strength and conditioning today.

2x16kg KB LC C&J 2min @7rpm / 4min @6rpm
1x16kg KB Snatch 6min(48r/50l)
1x24kg KB Snatch 2min(14r/14l)

Close Grip pullups 3x5
BW Squat 3x30

Grip Training
-pinch grip holds
-finger pushups/knuckle pushups
-plate curls
-CoC gripper

Finished with JS stretching routine

10 Mar 10

Made it up to the Arnold Fitness Expo again this year. Had a good time watching the various events. Got to see the man himself at the Crossfit event.

1hr Martial Arts

4 Rounds
2 Hand 24Kg KB Swing x15
JS Band Sprints x5
Rest 20sec

2 Rounds
JS Lat Pulldown x12
JS Band Squat x12

Grip training

6 Mar 10

40min treadmill - 30min jog/run 3.72m - 10min intervals
Runs are getting better still got some work to do. Looking to get around 4.2m in 30min and my 5k times around 21-22min

1x Max Rep BW Deadlift(195#) 21 reps

2x
5 count pullup - neutral grip x4/wide grip x3
5 count dip - x4/x3

Felt pretty good today, energy levels were fine, body felt loose and responsive. Really pleased with intervals and my cardio.

5 Mar 10

AM
45min Yoga

PM
Grip training- Crushing grip focus
Took it easy on the grip training today. Hands are feeling a little tired, so I'm going to take the next couple of days off to give them some rest. Not trying to rush the results, this is something I enjoy doing so I dont want it to get like a job. My short term goals ares to close a CoC #2 gripper. Last time I tried I got about 3/4 of the way closed. I would also like to be able to hold a pinch grip on 2 25# plates, been a while since I've tried that so I'm going to have to see where I am at on that.

3 Mar 10

1hr Martial Arts
Finished with some JS plyometric leg exercises and some 2 hand KB Swings
Grip training-Pinch grip focus.

1 Mar 10

1hr Martial Arts
Grip Training-Focused on pinch grip and extensors