Sunday & Monday training…

Still no AC in the gym.. Good times…

Sunday 4/26/09

warm-ups: foam roll, stretching, jump rope – 2×50

1. long cycle: 16kg x 7,7,7,7,7,7,7,7,7,7 (70/10:00)

2. bench press: 120×5, 140×5, 160×8

3. db press: 45×13/2

4. seated row: 90×15/3

*C2 rower x 10:00, Tabata intervals / 2075m

Monday 4/27/09

warm-ups: foam roll, stretching, jump rope – 2×50

1. deadlift: 170×5, 195×5, 225×10

2. long cycle: 20kg x 7,7,7,7,7 (35/5:00)

3a. ghr: 3×6

3b. grappler: 3×6

*stone lift and carry x 2

Nothing like stone lifting outdoors!  Good times…

Friday training…

Friday 4/24/09

warm-ups: foam roll, stretch, jump rope 4×25
1. long cycle: 20kg x 7,7,7,7,7 (35/5:00); 16kg x 8,8,8 (24/3:00)
2. squat: 165×5, 195×5, 220×8
3. 1/4 squat + heel raise: 135×15/2
4. get-up sit-up on ghr: 12kg x 5+5/2
*prowler sprints + 70lbs x 8

Ramping back up… AC was out at the gym and it was pretty hot out so it felt like 6,000 degrees in the gym today. Awesome.

Wednesday training…

Wednesday 4/22/09

Last day of de-load….

warm-ups: stretch, foam roll, jump rope x 50
1. long cycle: 20kg x 6,6,6,6,6,6 (36/6:00); 16kg x 10,10,10 (30/3:00)
2. military press: 45×5, 55×5, 65×5
3. deadlift: 135×5, 165×5
4a. chins: bwx3,2,1/2
4b. grappler: 25×5+5/2
*prowler sprints + 50lbs x 12

De-loading sure feels good. Start “re-loading” on Friday.

Last few…

Last few…

Wednesday 4/15/09
warm ups – mobility, stretching
1. military press: 80×5, 90×3, 100×9
2. chin-ups: bwx3,2,1/3

De-load week…

Friday 4/17/09
warm ups – foam roll, stretch, jump rope x 100
1. squat: 110×5, 140×5, 165×5
2. long cycle: 20kg x 5,5,5,5,5 (25/5:00)

Sunday 4/19/09
warm ups – mobility, foam roll, stretch, jump rope 2×50
1. bench press: 80×5, 105×5, 125×5
2. long cycle: 20kg x 6,6,6,6,6 (30/5:00)
3. inverted row on rings: bwx10/3

I really enjoy de-loading…

Last couple training sessions…

Last couple…

Tuesday 4/14/09

mobility

WKC Fitness Training

1. 1-arm jerk: 16kg x L-12,12 R-12,12
rest: 0:30
2. snatch: 16kg x L-12,12 R-12,12
rest: 0:30
3. 1-arm long cycle: 16kg x L-12,12 R-12,12

stretching

Monday 4/13/09

warm-ups: foam rolling, mobility, jump rope x 100
1. deadlift: 205×5, 235×3, 260×6
2. long cycle: 20kg x 6,6,6,6,6,6,6 (42/7:00)
3. ball obliques: bwx10+10/3
*jump rope x 100; heavy bag x 2:00 rounds/1:00 rest x 3; jump rope 4×25

Done.

Last few training sessions…

Last few….

Wednesday 4/8/09
warm-ups: mobility, foam rolling, stretching, jump rope – 3×25
1. military press: 75×3, 85×3, 95×7
2. long cycle: 20kg x 5,5,5,5,5 (25/5:00)
3. chin-ups: bwx3,2,1/4
*prowler sprints + 50 x 10

Friday 4/10/09
warm-ups: foam roller, stretch, mobility, jump rope – 2×50, hang from chin-up bar
1. squat: 205×5, 235×3, 260×5
2. long cycle: 20kg x 5,5,5,5,5,5 (30/6:00)
3. ghr sit up: bwx12/3
*jump rope x 8 sets of 0:30 or 0:15 seconds w/equal rest

Sunday 4/12/09
bw = 209lbs
warm-ups: foam roll, stretch, mobility, spineworx, jump rope – 4×25
1. bench press: 155×5, 175×3, 195×4
2. long cycle: 20kg x 7,7 (14/2:00) 3 sets
3. inverted row on rings: bwx10/4
*prowler sprints + 50lbs x 8

That’s all folks…

Last few training sessions…

Last couple of sessions…

*One of my clients I train, Mary Anne a student at GA Tech, recently started training for kettlebell sport. We started working the 12kg long cycle – after only a couple of weeks of training she nailed 120 reps in 10:00 today. An even 60 in 5:00 on each arm. Had this been done in competition it would have achieved a class 1 lifter ranking. She’s starting with the 16kg bell tomorrow with the goal of CMS by the June Atlanta competition!

Monday 4/6/09

warm up: foam rolling, mobility, jump ropex50/2
1. deadlift: 195×3, 220×3, 250×8
2. long cycle: 20kg x 6,6,6,6,6,6,6 (42/7:00)
3. ball oblique sit-up: bwx10+10/3
*Conditioning: jump ropex50, heavy bagx2:00/5, jump ropex100
**Stretching, spine-worx, sacrowedge
Lots of conditioning today. Long cycle was solid too.

Sunday 4/5/09

warm up: foam rolling, mobility, jump ropex140
1. bench press: 145×3, 165×3, 185×6
2. long cycle: 16kg x 10,10,10 (30/3:00)
3. inverted row on rings: bwx10/3
*Running: 15:00
Crappy workout, long cycle sucked. I had nothing today. It happens.

Friday Training…

Friday 4/3/09

warm up: mobility, foam roll, stretching, jump rope
1. squat: 195×3, 220×3, 250×5
2. long cycle: 20kg x 6,6,6,6,6 (30/5:00)
3. ghr sit up: bwx10/3
*prowler sprints: +50lbs x 8

Done.

Wednesday Training…

Wednesday 4/1/09

1. military press: 70×5, 80×5, 90×10
2. long cycle: 20kg x 8,8,8,8 (32/4:00)
3a. dips: bwx8/3
3b. chins: bwx3,2,1/3

• prowler sprints x 14

Done.