Squat & Assistance, Bag Work - 20160625

5/4 rounds, no timer
RDL x10 @ 133/x10 @ 163#////
Hip Thruster x12+ @ 2 strong bands
13 mins.

- 1.5 mins -

5 rounds, ST timer in .45 on 3.00
Oly Squat @ 135 x8/205 x6/7/8/9
17 mins.

MA Bag Work, tabata timer

Simple kicks - singles

7 mins.

July will commence a simple structured program; I'm foreseeing straightforward STR movement with a power component, then conditioning/MA ability work until I start to show some powerendurance and some shine instead of rust. Kicks today were slow and sloppy.

7.5 hours, 2130/0445. 40 loose minutes total. PE: 7. 225/12.

Standard Shmotel Work - 20160408

Ran everything on the HT timer today. This fitness center has some goodness to it.

6/5 rounds
Pull up
DB recline press x10+ @ 50's
13 mins.

5/4 rounds
Cable curl x10
Neutral row x10
10 mins.

4 rounds
Goblet Squats x10 @ 20/30/40/50
cable Trap Deads x10+
10 mins.

3 rounds
cable RDLs
DB step-back lunges
7 mins. 

MA Bag work on the Bob
Just simple singles with some snap
9 mins.

6 hours - 2200/0400. 49 minutes total. PE: 7.

Off Schedule - Step Squats & Smaller Circles - Nov 1

Just messing around today. Last day off schedule. 6 weeks to Maxmas, not going to float any more. These two down weeks have been great though. First I needed the break, second, I needed the Holy Spirit more. It's all been rest, it's all been training, rock the house.

Messing around with movement today. Not about the weight, these are a fun variation mixing the symmetrical squat and asymmetrical lunge. Just keep the pressure on the lead heel and the knee out, and all will be well.

HT timer, no count, Red bar only
1 Squat x12 @ 33#

6 Lunge x12 alternating @ same

4 Step squat x max reps in .30

11 mins.

MA Bag work

Working smaller circles, jab mostly

15 on, 15 off, 19 rounds

6.5 hours - 2130/0400. 20 minutes total. 48 hours, PE: 6.

SB - Front Squat 5x5 - Aug 29

Front Squat, SB timer in .45 on 2.45
10x95#/8x135 (dumped this in the rack, can you believe it?)/5x155/5x185/5x195///
20 mins.

4 rounds, HT timer
KB singles x12-13 @ 1.5 pood
RDL x8's @ 145
 ... one more KB double.
12 mins.

- 2 mins -

Tabata Bag work
Switch stance singles and 3-move combinations.
8 mins.
 
8 hours - 2200/0600. 43 minutes total. PE: 9.

Front Squat & PushPull - May 25

Front Squat, for a heavy triple
135x8/145x8/155x8/165x5/175x3/185x3/195x3/205x3
... in .30 on 2.00
16 mins.

5 rounds
Press 5x135/5x145#////
Pull Ups, kip for max reps
14 mins.

Tabata bag work
... stop kicks and simple 3's
9 mins.

Feeling gassed pretty quickly.

6.5 hours - 030/0700. 43 minutes total, PE: 8. 24 hours. 232/13.

Squat/Circuit/MA - April 26

Squat in .30 on 2.00
135 x8/185x6/////
11 mins.

- 2 mins - 

4 rounds, HT timer
Ring Row
Ring Dip
Bent over row @ 135 x7-6
KB singles (alternating) @ 53#
... and an extra KB double
21 mins.

- 2 mins -

Bag work, 18 rounds of .15 on, .15 off
Simple singles and two's/stop kick two's.
9 mins.

PM
Walked to/from Church at Hingepoint; easy stretching in the evening.

7.5 hours - 2230/0600. 46 minutes total. 24 hours. PE: 8.
Week Ave: P 178g/25%, C 219g/31%, F 140g/44%.

Bonus Day - Fun in the Sun - Mar 30

3 rounds in .30 on 1.15
Max reps Push press @ 120# (10-7)
Max reps KB swing @ 1.5 pood (14-15)
3 rounds, same timer
Max reps Ring row (10's)
Max reps SDHP @ 100# (8's)

... 3 mins RI
Tabata punching, 6 rounds-ish.

9 hours, 2200-0700/24 hours. 18 mins total, PE: 7. 218/14.
45/27/29%, 111C-121P. 1874 cal (1640 net).

Wa - Hotel Gym Shenanigans - Apr 5

Really didn't feel like this today after a really early morning, long drive and longer day getting SocialMedia hammered into my head. But the hotel has never won one. And never shall.

7x 13-11 DB reclining presses @ 50's

5 mins speedbag work. And a couple passes of roundhouses and front kicks on the heavy bag, as an afterthought.

4.5 hours/36 hours. 21 minutes total, PE: 5.