A different kind of Sunday

Was all set to for a day of pulls, hanging abs, sprints, snatches and clean & jerks. Setting up by the ocean front the wind was crazy strong, and figured the others wouldn't be prepped for the climate. After contacting them and finding out their agreement, we headed back to the club for a change of pace. Nice strength session went like:

*Warm up w/foam roller

*Dbl. 16 kg presses into full extension and internal rotation (via ROTK) drawing the sternum forward for fantastic stretch/opener 2 sets - 1 for 8 reps, the 2nd for 5

*BB deadlifts (DL) -

80 kg - 8 reps

103 kg - 6 reps

112 kg - 5 reps - 2 set for 3 reps

*Alternated in-between DL, strict presses w/32 kg alternating sides for 4 sets

1 rep per, 2 per, 2 per, 1 per

*BB clean and strict press w/50 kg for 3 sets w/hold on lock out 6, 5, 3

*Alternated BB presses with BUP windmills, alternating the 20 kg 3 sets of 2 per side

*Inverted palm planks, and planche tucks

Good session!

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Shut up & Squat

6 am is the start time on Wednesdays. But 7 was out of town and a open hour. Still wasn't quite fully awake to go cold under the bar for a 185 or 225 start, so instead went:

135 lbs x 6 for 2 sets

185 lbs x 5 for 2

225 lbs x 4 for 2

275 lbs x 3 for 2

315 lbs x 2 for 2

8 am client - time to go back to work! Perhaps more this afternoon!

YeeHaw

What a great session today turned out to be. Driving into the club in the jeep w/overcast skies and the thought of wet ground was deterring the incentive to go to 'hospitals' break for the Sunday am session. Driving by the coastline, receiving various text on where to meet up and seeing others already out and about putting forth energy, changed the thought to definitely hit up the beachfront. Great training partners w/Mark, Rocco, Nikki, Christy, and Lisa helped to keep the tempo going. The session went -

*32 kg TGU's - alternating sides by 1 for 4 sets (these are feeling like 16's now :)

*666 combo - consisted of 6 bear walks each side, 6 deep push ups between the bells, and 6 double cleans 3 sets w/the 32 kg (last set was single cleans) racked farmer's walk back

*24 kg flip catch - 10 per x 2 sets

*Spetnaz rolls - tucked roll like a ball into low squat to crisp stand - 3 sets of 6 w/32 kg

*Single hand swings - 32 kg - 4 sets 10, 8, 6, 4

*See saw (or machine gun presses) 24 kg for 3 sets of 6 (each side)

*Fun - push up between two 32's into an L-sit with 5 'flutter' kicks back to push up - 3 sets of 4 sits

*Scorpions and hindu/judo push up for about 3

Great Day!

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Week Update

Tried out a few sets of double cleans to front squat on Tuesday morning -

12's x 10

16's x 8

20's x 6

A bit of bench 185 lbs x 5 x 3 sets on Wed

Leading/participating in 45 minute class consisting of swings, snatches, cleans/press, and planking (HIT) on Thurs

Followed that pm with 5 x 5 of 50 lb incline pressing (curls/triceps/etc)

Friday was a shorter pull day at the Y -

Handstands went in between

22 straight strict pull into straight leg raises x 7 into knee tucks x 3

6 strict

3 x 10/7/6 L-sit pulls

Participated in myofascial release class (50 min)

Monday's Run

Alright..lil' time in the am and lil' time in the pm. Time to test cardio and this Herbalife Niteworks for Nitric Oxide (NO) production -

This morning - tried a 10 Long Cycle (clean & jerk) with a pair of 12 kg. First attempt at a LC - got to 75 reps in 7 minutes. Cardio didn't really run out, as much as lactic acid production flared in grip/forearm, with touch in shoulders.

4:20 in the afternoon - did a 5 minute 24 kg snatch run for 100 reps with 27 seconds to spare before the 5 mark.

Rounds on the bag

1 minute jab - cross punch

1 minute uppercut

1 minute hooks

1 minute combos

1 minute escrima stick drills

Back to work!

Friday's at the Y

My Friday's tend to be one of my better training days, in that distractions that come w/being in your own club are limited. Was pretty tapped in the shoulders and lats, so I knew I wasn't going to get in a good pull up series going, so decided to go this route:

*Pistols w/45 lb iron grip plate (really like this a bit over a k-bell - blasphemy!)

-first 2 sets of singles consisted of sitting into a peasant's pose squat, being squared and fully heel/hip loaded, getting full extension of one leg, gripping a driving hard

-next 2 sets was singles full w/pause on bottom

-last 2 sets were doubles each side before alternating

*Hanging straight legged raises for 15 - transitioning to knee tucks for 5 and 'tik-toks' (side to side oblique raises, feet in shoulder distance straddle position) for pause.

*7 spot on controlled strict pulls

*5 tucked front lever pulls, transitioning to knee front lever tucks

*worked on planks/side planks w/myofascial release class w/a bit of 'core' work :-)

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

What's Today

Getting bad about not keeping this going as a training journal, although I haven't really had a thorough training session since Sunday. Did get in the week so far though these pieces:

A break with:

2 sets of 40 kg TGU (after talking myself into not needing a 'warm up')

intertwined w/3 sets of 185 lb bench

A short session of:

Single set of a 32 kg strict press per side

3 press series of BUP, followed with flip catch to waiter's press, to strict press /24 kg x 2 sets

Seated front split with 16 kg presses for 5 each side

Sots presses w/20 kg 5 per

Tucked planche' push up for 5 followed w/straddle planche' for brief hold

32 kg windmill 3 per

A quick 6 am warm up of 16 kg snatches for 120 reps

And then added on the k-bell collection today to mate up the 8, 12, 16, and 20 kg. So played around with

15 dbl. 12 kg snatches followed by 10 wide strict presses.

10 dbl. 16 kg snatches " by 8 "

6 dbl. 12 kg BUP cleaning each

4 dbl. 16 kg BUP " x2

Some 20 kg stricts and BUP 2 sets of 3 reps

Filled in with some dumbbell flat bench and incline d-bell flyes

Finally

Sunday's are the best. Fresh air, ocean waves and a good hour to focus on training. The session at 'hospitals' break went:

32 kg TGU's x 3 sets

18 lb sledgehammer iaido style strikes x 8 x each leg leading x 2

32 kg swings x 30 for warm up

24 kg bear walks by 15 per side

24 kg flip catches x 5 per x 3 sets

10 lb sledgehammer scapular extensions x 3 per for 4-5 second hold

32 kg strict press x 1 per x 3 sets

Played around a bit with a 32 bottoms up clean, but couldn't get a stable hold for duration - more practice.

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Been a bit

Haven't blogged in awhile due to a quick excursion to GA for Dad's and bro's b-day. Got in so-so sessions in the week with a good one on Friday:

Tuesday:

32 kg strict press alternating 1 rep for 3 sets

24 kg flip catch press 3 reps/per - 3 sets

BUP (bottoms up press) 20 kg 3 reps (no clean in between) 3 sets

Wednesday:

180 lb bench 5 sets for 5 reps alternating w/lat pulldowns

20 lb lateral raises for 12 followed by zottman curls for 12 x 2 sets

10 lb sledgehammer side extensions for scapular stabilization 5 x 2 sets

Friday:

Strong hour prior to myofascial release class at the Y -

Straight legged raises for 10 transitioned to knee tucks for 7

Handstand

Pull ups (strict) 17, 6

Interrupted sets with handstands

L-sit pulls ups 7 - handstand, 6, 7, 5

Had 'iron grip' plates - so did swing clean to BUP with

45 lbs - 5, 35 lbs - 5, 25 lbs - 5

20 lb zottman curls 2 sets 12 reps

Participated in some 'core' ;) work with class