8-30-10 Training

high box squat: worked up to 335×1

squat: 255×3 / 2, 235×3 / 2

rack deadlift: 135×5, 225×5, 275×5, 225×3 / 3

ghr: 3×5

pulldown abs: 3×12

8-28-10 training

Military press: worked up to 115×2, the 95×6 / 3
Lat pulldown: 120×8 / 7
DB incline press: 4×10,8,8,10
Chest supported db row: 4×10
Pushdown: 4 sets
DB curl: 4 sets

8-27-10 training

Deadlift: worked up to 315×1, then 245×5 / 3
Low box squat: 185×2 / 5
45 degree back: 36 reps
Shrugs: 135×15, 185×12, 225×10, 135×20
GHR sit-up: 36 reps

8-25-10 Training

Bench Press: worked up to 225×1, then 185×3 / 3, 155×5 / 3

Swiss Bar Bench Press w/chains: 95×10, 135×6, 115×8, 95×12

Fat Gripz DB Extension: 25×12 / 5

Seated Row: 120×12, 130×12, 140×12, 150×12, 140×12, 130×12, 120×25

Fat Gripz Hammer Curl: 25×8-10 / 5

Done…

Last Few Training Sessions

8-22-10

military press: barx10, 65×5, 95×3, 115×2, 135×1, 95×5 / 2, 85×6 / 2

pull-up: 27 reps

incline bench press: 115×6 / 4

lat pulldown: 120×10 / 4

db extensions and hammer curls: 4 sets

8-23-10

squat: 95×8, 135×5, 185×1, 225×1, 275×1, 300×1, 245×3 / 2, 225×3 / 2

pin pull: 135×5, 225×3, 275×1, 315×1

ghr: 3×8

pulldown abs: 3×10

traps & neck work: 3 sets

Raphael got the prowler flu tonight. Awesome.

Training 8-18-10 and 8-20-10

Wed training:
Bench press: 95×5, 135×3, 185×2, 205×1, 225×1, 155×5 / 2, 135×6 / 2
Rev band press: worked up to 225×3 / 3
bb extension: 5×8-10
Cable row: 7×10
bb curl: 4×5-10

8-20-10 training
Deadlift: 135×5, 185×3, 225×1, 275×1, 315×1, 225×5 / 4
Squat: 155×5, 135×5
45 degree back ext: 3×8
Ball sit up: 3×10
Shrugs and neck: 3 sets

2010 GA State & Southeast Kettlebell Sport Championship info

This is the last week to register for the 2010 GA State and Southeast Kettlebell Sport Championships! Go to this link for info and registration: http://www.extreme-fitness.org/index.php?option=com_content&view=article&id=91&Itemid=84

Come compete or spectate! No fee for spectators!

Scott

8-16-10 training

Squat: 95×5, 135×3, 185×3, 225×3, 275×2, 205×5 / 2, 185×2 / 2
Pin pull: 135×5, 185×3, 225×3, 275×3, 315×3
1-arm long cycle: 36kg x 8+8 (2:00), 28kg x 10+10 (2:00)
ghr: 3×10
Band pulldown abs: 4×20
Hub lift: 45 x r/l x 2

8-15-10 training

Military press: 65×5, 95×3, 115×1, 135×1, 115×4 / 3
Pull-ups: 24 reps
Incline bench press: 95×8 / 4
Lat pulldown: 120×8 / 4
Pushdown: 3×15,12,10
Hammer curl: 3×10,8,6

8-12-10 training

Deadlift: 135×5, 185×3, 225×1, 275×1, 300×1, 275×3, 255×3, 255×6
Good morning: 95×8 / 3
Hanging leg raise: 3×5
45 degree back raise: 3×10
*biking x 20:00

8-11-10 training

Bench press: 95×5, 135×3, 185×2, 205×1, 170×5, 180×3, 190×3, 170×4
Floor press: 95×5, 115×5, 135×5, 155×3 / 2
EZ bar extension: 70×6 / 3, 50×10 / 2
Grappler Row: 90×8, 115×6, 140×6, 90×15
Seated cable row: 120×15,12,10
*1-arm kb clean: 32kg x 16+16 (2:00)

Only 6 Days Left to Get 15% off of Kettlebell Conditioning for MMA and other Fight Sports!

Receive a LIMITED TIME 15% DISCOUNT on my new book Kettlebell Conditioning for MMA and Other Fight Sports – enter coupon code BEACHREAD305 at check out: http://stores.lulu.com/sshetler

Disclaimer: Use coupon code BEACHREAD305 at checkout and receive 15% off Kettlebell Conditioning for MMA and Other Fight Sports. Maximum savings with this promotion is $10. You can only use the code once per account, and you can’t use this coupon in combination with other coupon codes. This great offer ends on August 15, 2010 at 11:59 PM so try not to procrastinate! While very unlikely we do reserve the right to change or revoke this offer at anytime, and of course we cannot offer this coupon where it is against the law to do so.

Tonight’s Training – 8-9-10

1. squat: 200×3, 225×3, 250×3

2. rack deadlift: 135×5, 185×3, 225×3, 275×1, 315×1, 365×1, 315×3

3. 1-arm kb jerk: 32kg x 12+12 (2:00); 24kg x 12+12 (2:00)

4a. ghr: 45×5 / 2, bwx15

4b. band woodchopper abs: 3×10+10

*neck extension and neck harness x 3 sets; shrugs – 3×20

8-8-10 Training

Dynamic warm-up: foam rolling, stretching, joint mobility, jumping rope 

1. military press: 80×3, 90×3, 105×7

2. pull-up: 15 reps

3a. dips: 3×6

3b. pulldown: 3×10

4. bicep tri-set: rev curl / hammer cur / rev curl x 3 sets

5. ab circuit: bridge x 15, plank x 20s, side plank x 20s ea., combo crunch x 15, wipers x 10 ea. / 2 sets

6. kettlebell conditioning: jerk w/16kg x 8,8,8 (24/3:00); snatch w/16kg x 14,7/7,14 (21+21/3:00); long cycle w/16kg x 7,7,7 (21/3:00) *rested 2:00 between each exercise

8-6-10 training

1. Deadlift: 205×3, 230×3, 260×8
2. Good morning: 95×8 / 3
3. 1-arm long cycle: 36kg x 8+8 (3:00), 28kg x 10+10 (2:00)
4a. Ghr sit-up: 3×10
4b. Shrugs: 4×10-20
*neck x 60 reps, jump rope x 250 reps

Time for nachos and beer.