31 Mar 11

10min Qigong

KB work:
2x16kg Clean x30
2x16kg C&J 2x15
1x24kg C&J x30(15r/l)

Pullup x8
Alt. Pistols x20

qigong warm down.

30 Mar 11

Ran out of time and wasn't able to get everything done I planned

20min warmup routine

29 Mar 11

early a.m.
15min warmup routine

late a.m.
1hr martial arts

28 Mar 11

Was pretty active today. Got up really early and starting working in the basement. Then did a 3/4 mile run back from the auto shop. Worked tilling up the garden for about 45min. I then did some more work around the house, then did another 3/4 mile run down to the auto shop. Finished off the day with some stretching for about 20min.

27 Mar 11

Haven't been doing much of late, just some light general stuff, stretching and mobility routine, little bag work, grip etc.

DER HOF:
Rd1:
16kg KB Snatch x100

Rd2:
Pullup x5
Burpee x10
x10
200m 2x24kg Farmers walk (17:24)

Rd3:
16kg Alt. floor press w/crunch x16
Alt. Pistols x10 x3

Did some grappling w/Andy between rd1 and 2 also. Lot of fun, really out of practice. Tired me out, Andy is about 30# heavier and alot stronger, still held to a stale mate

22 Mar 11

Spent almost 2 hours digging out my garden. I also ran around with the dog to get him some exercise, did some sprints, agility and coordination drills.

30min flexibity, joint mobility, and strengthening routine

21 Mar 11

Light day, busy with the family.

30min warmup: stretching/joint mobility/light martail arts/strengthening
Grip work: CoC Trainer 2x10/ #1 3x6(last rep w/20sec hold)

20 Mar 11

35min warmup: stretching/joint mobility/strengthening/mobility/kicking

DER HOF
pullup x5
12" speed stepups x20
Alt Pike Ups x10
x7

34" jumps x10
Ring Dips x5
x3

Didn't have much time to get anything done, just improvised today.

16 Mar 11

Haven't done much the past few days, been working on the house again. Just some light martial arts and stretching.

40min Martial Arts

2 Hands any How 2x16kg 2x8/16kg+24kg(curl and press 24kg) 1x6
Pass through w/pushup & dip 3x5
Lateral Lunge 2x16kg x10

11 Mar 11

Been battling a little bit if a back problem the past week so kept it simple.

DER HOF
JS Warmup

Various KB Work and demo's for The Yard Guys:
16kg Windmill 2x10
2 Hands Anyhow
-2x16kg 2x10
-16kg+24kg 2x5
Bent Press 24kg x5
Snatch
-32kg x8
-24kg x24/20

Pullups 6x5
dips 8/6/6
HSPU 3x5(assisted)
2x16kg kb Floor Press w/crunch x12

Came home and tried about 20min of a Insanity workout, not too bad. Fried my legs pretty good

10 Mar 11

1hr martial arts
stretching and joint mobility

8 mar 11

30min light Martial Arts
joint mobility and stretching

7 Mar 11

Been battling a case a fatigue. Haven't been much sleep with kids and stress from work. Abds were pretty sore after the last session for about 4 days. Made it into work a little early to try and get something done, my enthusiam hasn't been much lately to do anything.

25min Treadmill

4x
Squat clean 115# x3
squat jump x3
pullup x5
Rest 2min

Grip work
CoC#1 2x5
CoC#2 Forced reps x5

3 Mar 11

Made it to the gym, energy a little low.

Abd warmup
Knees to elbows x6/4
Windsheild wipers x8/5
Skin the cat x5

Treadmill
10min warmup
30min jog/run/intervals

1 Mar 11

Deadlift
135x5/185x5/225x3/275x1/315x1/325x1

15min break

Clean and Jerk
135 2x3/ 145 2x3
Coupled with pullups 6/7/7/6/8(chin up)

25min treadmill jog/run/intervals

Haven't done heavy deadlifts in a long time, it showed, pretty far off from my PR. Need to do more that's for sure. Happy with the C&J's, wasn't trying to set any PR's just work on technique. Technique felt clean, could really feel the "pop" of the legs and hips, felt in control.