Training 6/29/10

5:45pm
Bench press: 145×5, 160×3, 180×1
Pull-ups: 15 reps
Close grip bench w/ fat gripz: 135×5 / 5
Seated row: 150×8 / 5
Biceps tri-set:
-reverse grip ez bar curl: 55×6, 45×6, 40×6
-zottman curl: 30×5, 25×5, 20×6
-reverse grip ez bar curl: 55×3, 45×3, 40×5

Training 6/28/10

5:20am
Joint Mobility / Stretching
Running/Walking/Hill Runs x 26:00

7:00pm
Foam roll/mobility/jumping rope
Squat: 215×5, 240×3, 270×1
Good morning: 95×8 / 3
Ball sit-up: 3×15
Prowler: 20yd x 10

Training 6/27/10

Military press: 80×3, 90×3, 105×3
Pull-up: 16 reps
Fat Gripz military press: 5×10
Pulldown: 5×10
Tricep Tri-Set:
-skull crusher: 70×8, 50×8, 40×8
-close grip bench: 70×6, 50×6, 40×6
-skull crusher: 70×6, 50×6, 40×6

Backing off on KBs a bit til’ the ink on my forearm heals.

Training 6/25/10

Deadlift: 215×3, 250×3, 280×3
1-arm long cycle: 36kg x 8+8 (2:00)
hanging leg raise: 3×10

Conditioning Circuit:
-jump rope x 0:15 / rest x 0:15
-right sledgehammer hit x 0:15 / rest x 0:15
-battling ropes wave drill x 0:15 / rest x 0:15
-left sledgehammer hit x 0:15 / rest x 0:30
*performed circuit 6 times

Training 6/23/10

Bench press: 135×3, 150×3, 170×3
Fat Gripz close grip bench press: 115×10 / 5
Seated row: 130×10 / 5
Running x 30:00

Training 6/21/10

Long cycle: 20kg x 5,5,5,5,5 (25/5:00)
Squat: 200×3, 230×3, 255×3
1-arm long cycle: 36kg x 8+8 (2:00)
sit-ups: 4×10
Prowler sprint: 20yd x 10

Done. Solid training today-felt good. This Saturday I start working on my new tattoo sleeve-my entire right arm is getting covered. Might have to take a break on kb work as I’m not sure a weight flipping over onto my forearm will be a good idea!

New kettlebell conditioning for mma fighters book goes to print Saturday! Also-test market kits of our kronofit travel kit training system are now available (book, carry bag, 4 heavy bands w/handles, door anchor, suspension gym, jump rope and GymBoss interval timer)!! Awesome!!!

Training 6/20/10

military press: 75×5, 85×5, 100×5

kettlebell snatch: 16kg x 14,14,14 / 14,14,14 (42+42/6:00)

pullup: 3×5; pulldown: 2×10

running: 18:00

Training 6/17/10

Deadlift: 200×5, 235×5, 265×5
Kettlebell jerks: 16kg x 7,7,7,7,7 (35/5:00); 12kg x 10,10,10 (30/3:00)
Grappler abs: 2×5
Reverse sit-up: 2×8
Prowler sprint: 20yd x 10

Training 6/16/10

Bench press: 125×5, 145×5, 160×5
Kettlebell snatch: 16kg x 12,12,12/12,12,12 (36+36/6:00); 12kg x 20,20/20,20 (40+40/4:00)
pullup: 3×4; pulldown: 2×10
KB swing: 24kg x 20+20
*cardio: running x 5:00 (planned to go longer but a thunderstorm rolled in) finished with jump rope intervals

Really starting to like running in the vibrams. My feet and legs feel different already.

Training 6/14/10

Squat: 185×5, 215×5, 240×5
Kettlebell Jerk: 16kg x 6,6,6,6,6 (30/5:00); 12kg x 8,8,8 (24/3:00)
1-arm kettlebell jerk: 24kg x 15+15 (2:00)
ball sit-up: 3×10
Prowler sprint: 20yd x 10

Done. It’s really hot out in the ATL.

DE Bench 6/13/10 (bday workout)

Bench press w/ bands: 115×3 / 8

Swiss bar military press: 65×10, 95×8, 115×5, 80×10 / 2

Seated row: 120×10 / 5

Face pull w/ band: 3×12

DB extension: 3×10

KB snatch: 16kg x 16,16,16,16, 8/8 (40+40/5:00)

*cardio: run/jog/walk x 21:00

DE Squat/Deadlift 6/11/10

Box squat w/ bands: 155×2 / 8

Deadlift w/ bands: 185×1 / 8

Long cycle: 20kg x 5,5,5,5,5 (25/5:00)

45 degree back raise: 3×10

Reverse sit up: 3×12

ME Bench – 6/9/10

Floor press: 95×5, 115×3, 135×3, 155×2, 185×1, 205×1, 225×1

Swiss bar bench press: 135×5, 155×5, 185×3 / 2

Long cycle: 20kg x 5,5,5,5,5 (25/5:00)

Seated row: 120×10, 130×8, 140×6, 150×6, 120×15

Shrugs: 2×20

Bent over rear delt raise: 2×15

Done. Working on some articles then bed.

ME Squat/Deadlift – 6/7/10

Low box squat: 95×5, 135×3, 185×3, 225×2, 275×1, 315×1, 335×1

Romanian deadlift: 135×5, 185×5, 205×5, 225×5, 275×3

Long cycle: 24kg x 5,5 (10/2:00), 20kg x 6,6,6 (18/3:00), 16kg x 8,8,8 (24/3:00)

Pulldown: 3×10

GHR: 3×8

Band pulldown abs: 4×15

Reverse hyper: 3×8

Felt pretty solid. Was good to have a layoff last week. Lower back band distraction freaking rules.