28 Apr 10

1hr Martial Arts
Grip training

26 Apr 10

Taking it easy this week.

Throughout the day
24kg KB Floor Press 6x8
2x6 Abd Wheel Rollout
Evening:
15min light work on the heavy bag
25min stretching

24 Apr 10

Box Squat + Pullup x5
5x 135/155/175/185
2x2 205/225/245

3x
Deadlift 225 x5
Push Jerk 135 x5

Front Squat 135x8

15min Treadmill

First time doing box squats so I used Westside barbells method. I liked them alot, wanna try them bands next time.

22 Apr 10

Early A.M.
Did a quick 10min set of Stretching/Grip training/Abd Wheel/Weighted sled push.
Wasn"t able to train the last couple of days so I wanted to do something incase I wasn't able to this evening

P.M.
35min Martial Arts

5x
Rt Arm KB Snatch x10
25yrd Sprint x4
Lt Arm KB Snatch x10
25yrd Sprint x4
Rest 1min
(2x24kg, 3x16kg)

4x
Weighted Sled Push 30sec
Rest 1min

Put together a makeshift push sled by putting a milk crate in a plastic storage bin. Work good on the concrete but it lasted about 2 rounds before the friction ground holes through it and into my KB.

19 Apr 10

Early A.M.
35min yoga/pilates warm up
It was 4a.m. and one of my wifes dvd's so I figured what the hell.

PT Test
Did fairly well, finished the mile run in 6:50. The rest totally sucked, the gas mask cuts your oxygen intake in by about half. So as your trying to climb, carry, jump and run and it gets harder and harder. I was spent by the end. Total time was 9:30

P.M.
3x30(15l/r)24kg KB Snatch(HS) Rest 30sec between rounds

16 Apr 10

This was possibly one of the best training days I've ever had. The Der Hof workout was so much fun and I think one of the best pairings for strength and conditioning in my opinion.

A.M.
30min Yoga

Early P.M.
Gip training

DER HOF

Gymnastic Skills training
Assist. Muscle up w/negative x6
Back Lever 6x10sec
L-Sit 4x10sec (emphasis on raising the lower body)
3x
Exploding pullups x4/P-Bar Walk
3x8(4r/l)Alternating 1arm Deadhang

Conditioning
Band Sprint 2x5
16kg KB Swing x10 w/band sprint x5
2x
24kg KB Swing x12 w/band sprint x5
2x
24kg KB swing x10 w/band Bear Crawl x5

I have my PT test at work Monday for CERT. Test is 1mile run then in full gear w/gas mask run a obstical course. Last year was alot slower than normal due to a miscalculation of training on my part. This workout today was what I wanted and should yeild me better results.

14 Apr 10

Grip training
3 mile run 21:28
3x100m hill sprints

The run was better than I thought. First mile was in 6:52 but it felt much slower, the rest of the run felt the same. I'm pretty happy with those times, just gonna keep on improving. I wanna get my 5k under 21min again.

12 Apr 10

Lacking any real energy or enthusiasm today, so I just muddled my way through a random workout.

1hr
Martial Arts
Grip training

10 Apr 10

Early A.M.
30min Yoga

Afternoon
3 mile run 21:52
3x100m hill sprints

9 Apr 10

Wed. 8 Apr. 10
Grip training
2x5 abd wheel roll out
Stretching and joint mobility

Thurs. 9 Apr.10
Early Afternoon:
35min Yoga

Evening:
Gymnastic skills practice 6x10sec: Frog Stand /Straddle L-sit /Handstand
1hr Martial Arts
JS lower body strengthening/stretching

6 Apr 10

Made it back from St Luis in one piece. Had a good time, ate way to much junk food. I was able to get a quick workout in on Saturday. It's amazing how the design modern jungle gyms. There is a park about a 1/2 mile from the house with a couple different types of jungle gyms so I tried to be creative with the different apperatices.

Saturday, 4 Apr 10
1/2 mile jog
Eagle Loop Pullups 3x5
Eagle Loop L-Sit Hold 3x15sec
2x
Step up w/twist x20
dip x8
6x Over suspesion bridge
Alligator walk
Duck walk
10x Passes accross the Hanging Rings
2x 30yrd Duck walk (15forward/15backwards)
1 mile Walk


Tuesday 6 Apr 10
DER HOF

Gymnastic Skills training
5 Rounds of 10sec holds of:
Back Lever
Frog Stand
Staddle L-Sit
Front Lever
Assisted Straight bar Muscle up w/negative x5

There has been a shift in DER HOF to more of the gymnastic strengthening. Even though we have different backgrounds of fitness we all feel the same way about the strength levels of gymnasts. We will still continue to do typical work capacity style workouts but it will be in a offset capacity. This shift is a welcome change for me as it will complement my own training. Even though alot of my family has a large background of gymnastics I never got into it.