31 Oct 10

DER HOF baby!!!!
Finally got to train in the HOF!!!! Felt great, been missing it. Busy day in the HOF, had 5 guys training, that's a lot for us!

Warm up: 32kg KB C&J x10 (5r/l) + light stretching

Rd1
Pullups x20
35# KB C&P x50
24" Jumps x50
200m Sandbag run
6:55

Rest approx. 4min

RD2
24Kg KB Swing x30
Burpee x50
25# OH Lunge x25
24"step ups x80 (18"x20)
12:03
Workout origannly scheduled for the 18" step ups but I miss read it and did 24's before I noticed it, then made the switch.

Fooled around with a couple rounds of the Pole Course and some pull overs.
The fella's had a round 3 but I opted out from it. Didn't wanna do too much since I haven't been there.

29 Oct 10

1 mile run
40min parkour

15min break

25min martial arts

27 Oct 10

1.5hr Martial Arts.

25 Oct 10

75min Martial Arts

Lacking any real energy, took it easy the first 30min with some light bag work.

23 Oct 10

Made it to the gym for the first time a quite awhile. Kept it simple, just some strength stuff.

Warm up:
Step ups: BW+45#BB x30 / 65# x30

Rd1
Back Squat x5 + Body weight jump squats x5
135x1
185x4

Rd2.
Power Snatch 95# 3x5

Rd3
Bench press x5 + Clapping pushups x5
135 x4

Rd4
Reverse Wall Climb 4/3/3
Start in a pushup position with feet against wall. Walk Backwards up the wall until you're in a handstand position, then walk back down.

Rd5
I-Beam traverse - Lateral 2x20ft(10ftl/r) 1x forward hand over hand

21 Oct 10

A.M.
1.5 Hours Martial Arts

P.M.
Various Parkour moves and drills along with some strengthening exercises

19 Oct 10

Early a.m.
various bodyweight pushups and exercises taken from Systema

Late Morning
1.5 hours Martial Arts

13 Oct 10

Made it to Der Hof today. Kept it easy, didn't try and push it or blast through things.

5min heavy bag
5min d-ball toss
D-Ball slams 20/15/10
Sand Bag squat cleans 8/8/8
Sand Bag toss 75 meters

4x
Max rep Muscle ups 3/4/3/3
38" jump x10

10-11-12

Warm up:
18"step ups bw+45# bb x70
Deadlift @135# x10/x8

Power Clean - 135# x3
Squat Clean -135 x3/3
Power Clean - 135 x3

Snatch 135# 1/1/1

4x
400m run
200m walk

10-8-10

Short on time again, just doing upkeep/maintenance work at this point.

Back Squat:
135# 2x8
155# 2x8
175# 1x8

Bench Press:
135# 3x10

10-7-10

Short on time:

KB Snatch
16kg x70
24kg x20 - x30

10-5-10

early a.m.
various bodyweight exercises while playing with kids:
full body plyo pushups
lunges
abd work
10min heavy bag

late a.m.
1hr martial arts

10-3-10

1hr Martial Arts
10min light general bodyweight strengthening

10-1-10

1hr Martial Arts

Quick conditioning set:
Mountain climbers x100
J-Jax x100
Flutter kicks x100
Cross body crunch x100
Bag punch x100
Jump lunges x100
16kg kb swing x100

30 Sept 10

Trying to get time to train is difficult these days. Realy need to hit my MA training but unable to get a block of time.

Throughout the morning:
2x16kg KB complex- 4x10reps each of:
-pushups
-renegade row
-front squat
-snatch

1x KB press x10/16kg OH walking lunge
5min light bag work