Dan Yatchyshyn

20 Apr 11

2011-04-20T16:07:00.000-07:00

getting ready to head out of town for the the holiday and I wanted to get in a good workout. Stuck with just some mindless cardio today.

30min treadmill
20min Eliptical- speed and high resistance intervals
leg press x10
calf raises x10
stretching

18 Apr 11

2011-04-19T13:42:00.001-07:00

Been pretty busy with work and the family and got nothing done. Just did some general fitness again.

30min Eliptical: steady/heavy resitance and speed intervals

pullups 5/6/6 3&3x2x2
Lateral and front shoulder raises
calf raises 3x10
Alt. floor press x14
Alt. pistols x10

Pretty warn out after the eliptical inpart because I'm out of shape and I went pretty hard.

12 Apr 11

2011-04-12T09:03:00.000-07:00

General training, legs feeling heavy and sluggish.

25min Eliptical: steady/heavy resistance and speed intervals

Pullups: kipping x20/dead hang w/neg 2x5
Lateral shoulder raise 3x10
Alt. Pistols x16/ +25x6/ +35x6
DB Curls x12
Calf raises x10

11 Apr 11

2011-04-12T09:01:00.000-07:00

KB Work:
16kg 2 arm swing x75
24kg 2 arm swing 2x40
2x16kg clean x25

Pullup 2x10

9 Apr 11

2011-04-10T09:23:00.000-07:00

Light general training.

20min Eliptical

3x
40#db Alt. floor press w/crunch x12
2x40#db deadlift x12

5x
pushup x10
alt cross body crunch x20
bw squat x20

7 Apr 11

2011-04-08T06:37:00.001-07:00

Was pretty sore for a few days after last workout. Kept it simple today, not much enthusiam as of late to work out.

6x
pushup x10
crunch x15
Squat x20

light stretching

Evening:
20min qigong

3 Apr 11

2011-04-03T08:57:00.000-07:00

DER HOF

Speed and agility:
Bounding 4x30in x6
4x30in+ 1x36in x4

5x30" Hurdles x5

Obstical course: x8
Made a couple different obstical courses with hurdles/climbs/crawls/burpees/pullups. Each took around 25-35sec to complete with about 1:30-2:00 rest inbetween

Band sprint x5

2 Apr 11

2011-04-03T08:32:00.000-07:00

12kg KB Snatch x40
12kg 2 arm Jerk x40

2x16kg complex x2
Complex= 2 reps each pushup/pass through/dip/clean/front squat/swing x4

2x
Renegade row x16
Hook step lunge x12

Evening
25min qigong

31 Mar 11

2011-03-31T08:42:00.000-07:00

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

2011-03-31T05:53:00.000-07:00

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

20min warmup routine

29 Mar 11

2011-03-31T05:48:00.000-07:00

early a.m.
15min warmup routine

late a.m.
1hr martial arts

28 Mar 11

2011-03-31T05:42:00.000-07:00

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

2011-03-27T07:48:00.000-07:00

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

2011-03-23T08:39:00.000-07:00

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

2011-03-22T04:49:00.000-07:00

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

2011-03-22T04:45:00.000-07:00

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

2011-03-19T17:10:00.000-07:00

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

2011-03-13T05:42:00.000-07:00

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

2011-03-11T05:35:00.000-08:00

1hr martial arts
stretching and joint mobility

8 mar 11

2011-03-08T08:08:00.000-08:00

30min light Martial Arts
joint mobility and stretching

7 Mar 11

2011-03-08T07:29:00.000-08:00

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

2011-03-08T07:25:00.000-08:00

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

2011-03-02T18:52:00.000-08:00

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.

27 Feb 11

2011-02-28T05:42:00.000-08:00

Had to work a double so got up early to train befoe work. Kept it light and easy, my body doesn't like working at 4:30 in the morning.

35min treadmill walk/jog/run
Pull up 2x5
Windsheild wipers 2x8
Knees to elbows 2x5
Hang Clean 115# 4x3

25 Feb 11

2011-02-26T06:36:00.000-08:00

Some light general training

pushup 2x12
dive bomber pushup 2x5
assisted (feet elivated)hand stand push up 10/5/5 (increased elivation on last 2 sets)
1 arm pushup 2x3
24kg KB swing 2x40
CoC #1 gripper x5
CoC #2 forced rep x5 (almost able to close it naturally)
20min stretching

24 Feb 11

2011-02-25T06:04:00.000-08:00

Back squat
BB x5
135x5
185x5
225x2
235x2
245x1
255 3x1

Jump squat x5
L-Sit pullup x5

23 Feb 11

2011-02-24T06:07:00.000-08:00

Warm up:
2x
pullup x5
dip x5
lunge x10/step up w/45# bb x10

pullup +20# 2x4/ +25# x4
dip +20# 2x4/ +25 x4
step up 95# 2x10/ 115# x10
jump lunge x6
(last reps of dips and pullups done as a 8 count)

2x
kipping pullup x12
dip x5
jump lunge x10

various abd exercises:
abd wheel 4x1 incline full rollout
skin the cat x4
ghd situp x8

25min treadmill walk/jog/sprint intervals

20 Feb 10

2011-02-22T06:19:00.000-08:00

DER HOF

RD1:
Tabata 20/10 5 man circut x5
-3 man Tug-O-War (2 on 1)
-J Jax
-52 obstical climb

RD2
Suicide burpee pullups x5 (suicide sprint into burpee pullup)
HSPU hold x10sec
Walking lunge x16
x3 Rounds

RD3
-5 Man series
#1- 24kg kb swing x10 w/band sprint x5
#2- 200m Run
#3 Rest (20-30sec)
#4- Skin the cat x6
#5 -Rest
x3 Rounds

Rd4
ABDS:
Crunch Press w/16kg KB x10
Standing Barbell twists +25# x12
Superman x20sec
Plank 30sec
x3 Rounds

17 Feb 11

2011-02-18T19:51:00.000-08:00

Went down to the park since it was a nice day. Did a some parkour style training, nice to break up the training.

1 mile run
10x 50yrd sprint (30sec rest between)
2x 25yrd burpee broad jumps

Multiple sets each of
pullups
abds: K2E/windsheild wipers
ground kongs
gallops
precision jumps and runs
dips/wall dips
wall side shuffle
frog stands

16 Feb 11

2011-02-17T05:55:00.001-08:00

Quick gerenal fitness today

Dive Bomber Pushups 2x10
Scaled Handstand pushup 1x10
Goblet Squat 24kg x20
JS Shoulder stretching
20min static stretching

14 Feb 11

2011-02-17T05:49:00.000-08:00

Still feeling run down.

DER HOF
Just some general training

800m run warm up

Various sets of:
pullups
p-bar dips
sledgehammers
inverted p-bar walk
32" box jumps
Assisted Hand stand pushups

Demo'd various Parkour movements and rolls for Andy

11 Feb 11

2011-02-11T08:25:00.000-08:00

Getting over a cold, energy and strength levels are pretty low.

30min walk/jog on treadmill

pullup bw x10/+20# x5/+25 x3 (last reps of sets done w/negatives)
dips bw x8/+20 x4/ +25 x2 (last rep were negatives)

Hang power clean 5x3
115 x3
135x2

Leg press 225# x25

8 Feb 11

2011-02-09T06:24:00.000-08:00

Quick set.

Body weight squat x200
Did sets of 35 and 40. Got to about 160 and had to stop for 10min then finished

10min break
Wall sit x2min

7 Feb 11

2011-02-09T06:22:00.000-08:00

Quick set .

Pushups x100
20/15/10/5/10/10/10/10/10
(really suck at pushups, probably hs something to do with that I hate doing them)

Light stretching

6 Feb 11

2011-02-06T10:17:00.000-08:00

DER HOF

Warm up
3x
pullup x5
dip x5
sled push 100'
200m run

Rd1
3x
Skin the cat x5
Inverted P-bar walk
HSPU x3 (assisted)

Rd2
10x
Pullup (rx'd pullover, scaled down)
15m run
tire climb
KB Clean and Press (5 2x16kg/5 2x24kg)
Tire Climb
burpee

Rd 3
Wall sit
bw+BB x1min
bw+65# x1min
bw+95# 45sec x2
bw 3min

Pullup x10
dip x10

3 Feb 11

2011-02-06T10:12:00.000-08:00

Going to be working on wall sits this month. Compitition on the internet for the month, longest wall sit. Haven't done these in a long time, should be fun.

Some general work today.
Morning:
Wall Sit
2min
20 min break
2min

Knuckle push ups x25
stretching

early afternoon
Horse Stance
10x 30sec on/30sec rest
-Was planning on 15 rounds but got interupted

2 Feb 11

2011-02-03T07:44:00.000-08:00

Tried to keep it light today

Box squats 8 sets of 3 on the minutes
135
155
175
185 x5

Seated Box jump(used 45#bumper on a bench)
bench +3 plates x5
+4 plates x5
+5 plates (approx 36") 4x5

Pullups 13/9

25min treadmill intervals

30 Jan 11

2011-01-30T19:10:00.000-08:00

Still busy with the family and the house.

DER HOF
10min warm up

Rd1
2x16kg KB C&P x8 (8/6/6/5/5)
Pullup x5
P-Bar walk
push ups x10(rx'd as 20)
j-jax x25
tuck jumps x10

Rd2
2x32kg KB farmers walk x500'
200m run
24kg kb swing x50
200m run

Rd3: Team compitition
Had fun with this, 2 quick routines for a little braggin rites. Teams were andy and me and Kenny and Bill.

1.
55#sand bag run x 120'
80# sand bag run x120'
bear crawl x120'
1 person of each team completes the seriers before the next starts.
(Andy and me 1:49 - Kenny and Bill 1:34)

2. Sandbag carry complex:
55# sand bag run 120', then from ground throw bag over 50" obsticle/climb obstical, throw bag back over, then climb back over. Once feet hit ground partner repeats the series. Each person goes twice, once second is over obstical, the first person performs 5 burpees and then tags partner and he does 5 burpees.
(Andy and me 1:52 - Kenny and Bill 2:10)

27 Jan 11

2011-01-30T19:09:00.000-08:00

Pretty simple and light
3x
pushups 20/15/20 (knuckle/standard/staggered)
Sqauts x25/coil snake lunges 2x20

25min stretching

26 Jan 11

2011-01-30T19:07:00.001-08:00

shoveled snow for about 40min then chased the dog around through it for 10min. Pretty spent afterwords, basically was doing full sprints and alot of lateral movment while playing with the hound

25 Jan 11

2011-01-26T20:35:00.000-08:00

20min treadmill- walk/jog/15% incline jog/run

1x
pullup x8
dip x8
walking lunge 20ft

3x
Max rep bw+25 pullup/5/4/4
Max rep bw+25 dip 4/4/4
OH 45# walking lunge 30ft

2x
hindu pushup x10
wall sqaut +25# plate held straight out x30 sec

20 Jan 11

2011-01-20T20:06:00.000-08:00

Still haven't been doing much still. Just been doing some stretching, several sets of knuckle pushups, some light martial arts.
Made it to the gym today, just did some general work to keep the blood flowing and burn some calories.

-2x
bw pullup x5
bw dip x5
lunges x20(10l/r)
-3x
pullup bw+20# 1x5/bw+25# 2x5
dips bw+20 1x5/bw+25 2x4
OH 45# plate walking lunge 30ft
-1x
Pullup bw+35 x2
dips bw+35 x2
coil snake lunge bw+35 x16(8r/l)

2x
db forearm and grip strengthening series(flex/extend/rotations/finger hold)
knuckle pushups x15

Finished with a little bit of jump rope and some foam roller and stretching.

15 Jan 10

2011-01-17T06:28:00.000-08:00

Front squat
95 x5
115 x5
135 x5
155 x3
175 x1
195 x1
Back squat 135 x5

Clean and Jerk 95 x10

Pullups
bw -strict x10
bw +25# 4/4/3
bw- plyo x15

3x
30sec on/30sec off
burpee
step outs
mountain climber
(each round was performed as a series)

14 Jan11

2011-01-17T06:26:00.000-08:00

Been busy with the house so haven't been doing much. Snuck into work a little early to something quick

3x
40# DB curls x10
bw dips x10
cable wood choppers x20

11 Jan 11

2011-01-12T15:14:00.000-08:00

Feeling pretty tired from yesterdays workout and also been spending alot time working around the house remodeling the basement.

DER HOF
outside temp was 25 degrees w/3" snow.
No real plan today just get out and do something

1min run(in boots through snow)

Medley:
16kg kb swing x20
25yrd 55# sand bag run
then place sandbag from ground to 50" platform x6 (lateral lift 3l/r)
25yrd sand bag run
-Repeat series with 80# sandbag

Various body weight drills:
free style p-bar walk
alligator walks
agility drills

4x
-2x 16kg kg swing x15
80# SB run
-2x 16kg c&p x12
80#sandbag run

1mile run
legs were pretty wrecked after the first run and were shot by the end of the second run

10 Jan 11

2011-01-12T15:07:00.000-08:00

30min eliptical
-13min steady
-upper body heavy resitence intervals:
5x 10 sec on/1min off
4x 10sec on/40sec off
5x 10sec on/30sec on

1x5 pullup & dips

2x3
bw+25# 5 count
pullups
dips
back extension x10

2x 55# DB swing x15

toes to bar x3 w/negative
knees to elbows x3 w/negative

3x
40sec plank/side plank l&r/flutter kick

8 Jan 10

2011-01-10T05:33:00.000-08:00

Not much today.

Shoveled the snow out of the driveway for about 20min, then chased the dog around through the snow for about another 10min.

afterwork: 25min stretching and joint mobility.

6 Jan 11

2011-01-06T16:32:00.000-08:00

30min eliptical:
15min steady-
12min heavy resistance intervals
3min sprint

2x: 30sec
plank/side plank l-r/flutter kick
stance work:
Front 2x l/r (no rest between), then 30sec rest
horse stance 30 sec

2x
5 count pullup bw+25# 3/3
5 count dip bw+25# 3/3

3 Jan 11

2011-01-04T17:27:00.000-08:00

Made it to the gym for some general fittness

30min elitical:
-15min steady pace
-5x high resistance intervals
-2x 2min on/2min active rest
-3x 1min on/1min active rest

2x max reps
5 counts pull up 6/5
5 count dips 5/4
-30 sec swiss ball plank (feet on)

28 Dec 10

2010-12-30T19:05:00.000-08:00

Didn't get to my planned workout today, had a family emergency to tend to. Snuck in a quick warm up.

JS Curl and tricep extensions 3x10
KB Curl and tricep extension 3x10
JS shoulder warm up
CoC #1 2x5 w/15sec hold on last rep

28 Dec 10

2010-12-28T19:02:00.000-08:00

Back Squat
95x10
135x10
185x5
205x5
225x3
235x1
245x1
255x1
Mixed in a couple sets each of pullup x10 and 40# db curls 2x10

Front Squat 135 2x8
OH Squat 95x5
Box jumps
22"x5
26"x5
30"x5
34" 3x10

20min treadmill 2.77m

26 Dec 10

2010-12-26T20:19:00.000-08:00

Took it easy the last few days, just been doing some stretching, ma stance training and just some other light general stuff.

DER HOF
Nothing like a nice 20 degree day to do some training outside. Did a random workout, couldn't really decide on what to do, just wanted to start working off those holiday pounds.

warmup:
coil snake lunges x20
walking lunge x20
pullups 2x5
light stretching

3 rounds
400m run
paralette push ups x10
bw squats x25

Random exercises:
Buddy carries x2
Buddy drag
alligator walk x30ft(knuckles)
P-bar free style 2x 1min
32" jump x10
Abs: plank/bird dog/flutterkick

22 Dec 10

2010-12-22T09:09:00.000-08:00

1.5 hours martial arts
Did some general ma strengtening:
5 count knuckle pushups x6
wrist/forearm work
kick holding 2x20sec r/l
static stance hold: horse 1:10/bow(very low) 2x20sec

Still having issues with my back so I didn't push super hard today.

21 Dec 10

2010-12-22T09:07:00.001-08:00

Feeling pretty run down and my back still isn't healed. Just did some genereal body weight stuff throughout the day

Diamond pushups 2x12
1 arm pushups 3x3
Plank 3x45sec
horse stance 1min
stretching and joint mobility

19 Dec 10

2010-12-19T14:19:00.000-08:00

DER HOF

Over did it a bit on the deadlifts yesterday, reaggrivated a dish problem in my lower back. Been doing a lot of stretching and joint mobility throughout the day. Wasn't planning on doing much at Der Hof but back was able to hold up for the most part.
)
Warm up:
3x
12" step up x50
ring dip x5
4" ball pullup x5

40/20 workout (40sec on/20sec rest)
Each exercise was done 5 times= 5min for each exercise

Step ups
Sledge hammer
Medley(step out/mountain climber/flutter kick/j-jax/ice skater)
55# sand bag carry 5min non stop
x2 40 total minutes of work

Demo's some KB and Systema exercises for the guys, followed by some more stretching

18 Dec 10

2010-12-18T11:25:00.000-08:00

Deadlift
135x10
185x8
225x6
245x5
275x5
295x1
315x1

3x
95# BB Clean & Press x8
30" Box jumps x10
Explosive pullups x10

5min Eliptical
20min treadmill - 2.77m

15 Dec 10

2010-12-15T20:17:00.000-08:00

short on time again

3x
DB complex x3
Lateral Leg raises x8
Back extension x10
(DB Complex 3 reps each high pull/curl/press/squat)

Incline Bench Press #115 3x8

12min treadmill 1.6m

13 Dec 10

2010-12-13T20:17:00.000-08:00

Running really short on time today.

Warmup:
back squat 95x10/135x5/185x5

Back Squat 8 sets of 3 on the minute:
185
205
205
225
225
235
225

Late evening
20min stretching

11 Dec 10

2010-12-13T20:14:00.000-08:00

Wanted to work on my cardio, planning on phasing in more in the coming weeks.
20min Eliptical
25min treadmill

Late evening
25min stretching

9 Dec 10

2010-12-09T19:35:00.000-08:00

Deadlift
135x10
165x5
185x5
225x5
-40min break-
225x5
245x5
255x5
-30min break-
275 2x3

25min treadmill 3.28m

8 Dec 10

2010-12-09T09:58:00.000-08:00

doing annual classroom training for work so during breaks I'll sneak into the weight room.

35# DB Complex 1rep each
high pull/curl/press/lunge-l/lunge-r
10/5/8(about 45min between each set)

Bench press
135x10/155 2x8/165 x5
Incline DB press 50 2x8

6 Dec 10

2010-12-06T20:30:00.000-08:00

Just did some stretching the past couple of days. Did 20min Yoga after work yesterday, felt pretty good to some again.

Today:
warmup:
3x
Step up x20 65/115/115
hip stretch set
shoulder rotator cuff warmup

8-10-12-10-8
OH Squat 75#
Pullup
GHD Situp

20min treadmill- Focused on doing incline/hill work

3 Dec 10

2010-12-06T20:29:00.000-08:00

20min on the heavy bag

20min stretching afterwork

2 Dec 10

2010-12-02T09:30:00.000-08:00

Messed with some band squats today for the first time. I used them as my warm up and since I liked them so much, I ended up doing more.

BB+micro-mini band 2x10(added 2x8 shoulder press as well)
mini band 2x10
band+135 x5
band+155x5
band+175 3x5

Incline 55#DB bench press 3x8
40#DB Curl 3x8

50# DB bench press 2x8
Pullup 2x6

20min treadmill

30 Nov 10

2010-12-02T09:27:00.000-08:00

warm up:
Step up bw+45# x50

3x
Military Press 95# x5
Step up 95# x20

Military press 95# 2x5

Deadlift 5x5
225x2/245x2/265

15min treadmill

29 Nov 10

2010-11-29T19:42:00.000-08:00

Another quick workout, still keeping it easy and simple.

Warm up:
Y+L x10
Slasher to Halo x10
Hip flexor/extensior stretch combo
x3

OH Squat bbx12/65x10/75x10
Incline situp bw+20# 8/8/8
Abductor/adductor stretch combo

After work: 15min light stretching

28 Nov 10

2010-11-29T08:59:00.000-08:00

Busy week, went away to do some training for work. While I was awway I caught a intestinal bug just intime for thanksgiving. Haven't been eating very much lately so energy and strength levels are low. Tried to get a quick workout before work and really felt the effects of it all.

warm up:
4x5
2x35# db complex: curl/press/squat

2x35# db high pull x10
75# v-bar tricep pull down x12
x4

db squat 2x10 40#/45#

15min light stretching after work

20 Nov 10

2010-11-21T06:28:00.001-08:00

25min heavy bag work

18 Nov 10

2010-11-18T14:51:00.000-08:00

Warm up:
3x5 Y+L shoulder warmup
5x5 OH Squat BB/65/75/85/85
Plyo Pullups 8/10/10

5x5 Superset:
Front Squat 135/135/155/155/155
Jump Split Lunges
Pullups

Deck Squat V.2+12# 12/8/8/6
Incline situp +12# x12
Back Extensions x12

10min treadminll jog/run 1.4miles

17 Nov 10

2010-11-18T14:48:00.000-08:00

12kg kb juggling warm up

2x5min 24kg kb freestyle
(did various exercises without putting the bell sown for 5min)

16 Nov 10

2010-11-16T16:19:00.000-08:00

Putting in some overtime at work this week, feeling tired from the 16hr shifts.

24kg Kb Snatch
x30 (15l/r)
x40 (20l/r)

15 Nov 10

2010-11-16T16:09:00.000-08:00

More general training

-3x8-
Incline DB Press 40/55/55
Deadlift 135/185/205

55# DB Snatch x10
Bench Press 185x3/195x1/215x1/225-failed
Clean & Jerk 135x5/155x1/165x1

Late p.m.
3x8 Pull ups

13 Nov 10

2010-11-15T08:30:00.001-08:00

Not much time as of late. Just something quick and light to keep the blood flowing

-3x8-
Bench Press 135/145/145
Back squat 135/155/155
40# DB Curls
40# DB Press 5/5/5

1x
BW Dip x5
Back Squat 155# x8

10 Nov 10

2010-11-13T05:49:00.001-08:00

1.5hrs Martial Arts

9 Nov 10

2010-11-10T06:22:00.000-08:00

4mile run
A couple light body weight exercises
1/2mile walk
40min martial arts

7 Nov 10

2010-11-07T08:22:00.000-08:00

DER HOF

Warm up: Various KB exercises
2x16kg swing x15/clean x10/snatch 2x10
32kg snatch 2x14(7l/r)
2x16kg snatchx15
32kg c&j x10

Work out:
Back Lever tuck hold 2x10sec
Front tuck pull up 3xmax rep

HSPU practice x4 (half reps)
Ring L-Sit hold -max hold
x3

4 rounds
100m run
24kg kb swing x10
100m run
pull up x5
push ups x15
8:25 (miscounted rounds: rx for 5 rounds)

5 Nov 10

2010-11-07T08:18:00.000-08:00

Feeling pretty tired and worn out. Didn't do very much.
3.5 mile run
Straight bar muscle up practice w/x8 dips
Log flip x5

3 Nov 10

2010-11-03T10:00:00.000-07:00

3mile run

1hr Caveman style strengthening(log flips, stone throwing, carrying, body weight) and parkour training

10min martial arts warm down.

2 Nov 10

2010-11-03T09:59:00.000-07:00

1/2 mile warm up run to the voting area.
5min break
2mile run

25min break

35min Martial arts

1 Nov 10

2010-11-02T05:16:00.000-07:00

1 mile run

45min various caveman style strengthening and Parkour drills

31 Oct 10

2010-10-31T16:53:00.000-07:00

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

2010-10-30T07:19:00.000-07:00

1 mile run
40min parkour

15min break

25min martial arts

27 Oct 10

2010-10-28T05:47:00.000-07:00

1.5hr Martial Arts.

25 Oct 10

2010-10-28T05:46:00.000-07:00

75min Martial Arts

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

23 Oct 10

2010-10-23T14:46:00.001-07:00

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

2010-10-23T14:44:00.000-07:00

A.M.
1.5 Hours Martial Arts

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

19 Oct 10

2010-10-23T14:43:00.000-07:00

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

Late Morning
1.5 hours Martial Arts

13 Oct 10

2010-10-13T15:05:00.000-07:00

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

2010-10-12T16:38:00.000-07:00

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

2010-10-09T07:39:00.000-07:00

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

2010-10-09T07:36:00.000-07:00

Short on time:

KB Snatch
16kg x70
24kg x20 - x30

10-5-10

2010-10-09T07:34:00.000-07:00

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

2010-10-04T09:47:00.000-07:00

1hr Martial Arts
10min light general bodyweight strengthening

10-1-10

2010-10-02T05:36:00.000-07:00

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

2010-10-01T06:39:00.000-07:00

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

29 Sept 10

2010-09-29T15:32:00.000-07:00

Throughout the afternoon:
Pullups: x7/x12

KB Clean:
24kg x30/x40
2x16kg x30/x35

Pistols 2x6

20min light stretching

28 Sept 10

2010-09-29T15:29:00.000-07:00

Just some light general training. Planning on keeping it simple and pretty mindless for a little bit.

A few various sets throught out the day of:
Pullups
24kg kb snatch x40
pushups
10min light bag work

27 Sept 10

2010-09-28T04:19:00.000-07:00

Completed my 10k race on Sunday. Did very well, alot better then I expected to do. Finished in 41:59, last year I finished it 46:18, so I'm really happy and surprised. My average pace was a 6:45, I know I was below that, cause my split for 2miles was a little under 13min and 4mile split was under 27min. Bad part of it was that I didn't have enough to eat and I started to tank around the 4mile mark and slowed way down. I never expected to run that fast! I finished 410 out of nearly 8000, 43 out of 508 in my age division(35-40).

I'll take a couple days off to recover, pretty sore after running that hard. I'll have a couple cheat days on my diet, then back to it again.

23 Sept 10

2010-09-24T07:30:00.000-07:00

Last little bit of conditioning work before my race on Sunday. Wanted to hit the cardio hard but didn't want to use alot of weight. Still was a little stiff from the training at DER HOF.

Deadlift
135x15
185 2x10

5 Rounds
400m run (on treadmill @2% incline)
Barbell clean and press @75# x15
(didn't time it but it took about 10min)

Bench press
75# x10
95# x12
115# x15
Each set was done as quickly as possible, wanted to work the speed/explosive eliment.

This took about 25min and I was totally wrecked afterwords. Still getting back what I lost from being sick.

Der Hof Challenge 2009

2010-09-22T06:43:00.000-07:00

Pulled out the schedule of the DHC from last year. It was a big workout event we planned then followed by a family cookout. Gives an idea what we were doing a year ago in The Yard. Kenny and Andy finished this abour 25-30min faster than I did. They had a couple of advantages, 1st- they are stronger than me, I didn't scale any weight. 2nd- they had more training time then I did at the time. I was still happy with it, I exected this to take alot longer then it did. I SURVIVED!!! It was really brutal, 10 rounds done as fast as you can. Times below are a running total.

Rd1:
Man Killers @25# x30
12ft Rope climb
7:13

Rd:2
Tire Flip x7
Farmers walk @2x70# x100'
16# Sledgehammer x20
x4 - 16:30

Rd3:
Pullups x10
KB swings 24kg x10
Ring Pushups x15
x4 - 27:43

Rd4:
Thrusters @95# x10
KB C&P @16kg x20
38# jumps x10
x3 - 47:43

Rd5:
22" step ups x20
Paralette dips x25
Lunge x20
x3 - 1:01

Rd6:
Sled pull @70# x100'
Waiter 16kg/farmers 24kg walk x100'
Ball slams x30
x3 - 1:14

Rd 7:
Mountain Climbers x50
Jumping Jax x25
Side jumps x25
x3 - 1:21

Rd 8:
180 degree burpees x15
Ring Pullups x6
x4 1:36

Rd 9:
2000m Row
8# Sledgehammer x100
1:52

Rd10:
Jump Squats @45# x15
OH Slosh Pipe walk 100'
x3 - 1:58

RDd:11
LOTS OF BEER AND FOOD!!!!!!