1st-3rd April 2010: Dude Sweat!

1

Old-school LA Fitness sessions with The Rush.

1st
A Single-arm BB snatch - worked up to triples & singles @ 35-45kg
B CG 3-board bench - worked up to 90x5, 100x1
C Facepull 25x15, 20x20
D Rope pushdown x rest-pause

3rd
A1 Military press w/clean - worked up to 70x2, 50x12
A2 Medball partner slam 5kg x several sets of 3
B Neutral chinup - worked up to +20kg x3
C Run-the-rack lateral raises - 40 total reps (no rest)

Got a real dude sweat on!

31st March 2010: Love those Japanese!

Mon
7 miles bike

Tue
4 miles bike
2 miles walk

18:00 (Hodgson Towers)
A Pistol to step BWx4x10/side
B KB TGU 20x2x3/side
C 3pt pushup BWx4x15
D Single arm KB row (20+16)x4x8/side

Wed
7 miles bike

28th March 2010 (MP 5's): Sub-Zero wins.....

84.9kg

18:45 (Home)
A Power clean from floor 57x3x3
B1 Military press w/clean 59x5,5 64x5
B2 Pullup BWx30 total reps
S Lat x45s

26th March 2010: Do what you can

Wed
4 miles bike
2 miles walk

What with the shenanigans of not being let into the building (!), I couldn't be bothered to make the trek to the gym. So instead:

Thu
4 miles bike

17:00 (Hodgson Towers)
KB complex w/offset KBs (16kg+20kg) x 2 rounds of 5 reps, 2 rounds of 3 reps
A Swing
B High pull
C Snatch
D Rack squat
E Push press

23rd March 2010: Meaningless 300th post milestone!

Gym in London is shut due to everyone getting some random illness. Doh!

Mon
3 miles bike

Tue
4 miles bike

19:00 (Hodgson Towers)
Circuit w/ minimal rest:
A Pistol to high box BWx4x10/side
B Pushup BWx4x15
C KB TGU 20x2x3/side
D Offset KB swing 36(20+16)x4x15

15th-21st March 2010: Playing with the boys

Lots of walking.

3x KB shenanigans on the beach with The Rush. Including lots of juggling, swings, snatches, farmer walks etc.

No volleyball.

12th March 2010 (MP 3's): And another one.....

http://www.icouple.sg/blog/wp-content/uploads/2009/06/expendables.jpg

 

Thursday

4 miles bike

2 miles walk

 

17:00 (MB)

A1 Single-leg box jump BWx2x3/side

A2 Military press w/clean 20x8, 40x5, 50x3, 60x3, 67.5x3

A3 Chinup BWx25 total reps

A4 TGU w/DB 20x2x3/side

S1 Lat x45s

 

Friday

7 miles bike

10th March 2010 (Lower): Not long now...

7 miles bike
2 miles walk

17:00 (MB)
A1 Sumo deadlift (no belt) 60x8, 80x5, 100x5, 120x3, (straps on) 140x3, 160x1, 175x1, 190x1, 150x10
A2 Repeated box jump BWx3x3
B1 Cossack squat 22.5x2x12
B2 Back revolution BWx2x20
B3 Medball slam 5x2x12
S The Stick on calves x2xpain

Dinner of kings from Tuesday:
(Chicken breast, chorizo and leeks with Boursin, cream and butter)

8th March 2010: Bodyweight Bonanza!

Another quick home session due to revision.

12:45 (Home)
A1 Plyo pushup 3x3
A2 Ab wheel rollout 3x8
B1 Suspension pushup w/feet elevated 3x12
B2 Suspension inverted row 3x12

Post-workout lunch of champions:
(Scrambled eggs in raw butter with Red Leicester + Sirloin)

 

5th March 2010 (MP Deload): Unleashing my inner Grok

84.1kg

16:30 (Home)
A1 Lateral box hop BWx2x3/side/direction
A2 Pullup BWx25 total reps
A3 KB clean & press 24'sx4x8

3rd March 2010 (Lower): Go see Blood & Bone!

84.1kg

12:00 (Home)
A Suspension fallout BWx2x6
B1 Deadlift 100x6x1
B2 Suspension Bulgarian split-squat 20x2x8/side
B3 Cossack squat 20x2x12
S Adductor x45s/side

1st March 2010 (BP Deload): Working on my Tanden Engine!

85.1kg

12:30 (Home)
A1 KB snatch 24x2x5/side
A2 Suspension pushup w/feet elevated BWx3x10
A3 Suspension inverted row BWx3x10

26th February 2010 (MP 5/3/1): Meet the new Nemesis!

Tue
7 miles bike

Wed
4 miles bike

Thu
7 miles bike
3 miles walk

17:00 (MB)
A1 Lateral hop BWx2x3/side/direction
A2 Zercher box squat 80x3, 90x3, 100x3
B1 Military press w/clean 45x5, 52.5x5, 60x3, 70x3 [PR]
B2 Neutral chin BWx25 total reps
S1 Lat x45s
C Miniband side lateral x2x10/side
S2 Band pec/delt x45s/side
D Half-kneeling Pallof press 20x10/side
S3 Elevated hip flexor x45s/side

Fri
11 miles bike

22nd February 2010 (BP 3's): Gyro Drive Smasher!

7 miles bike
3 miles walk

16:45 (MB)
A1 DB hang snatch 25x3, 30x3, 35x3/side
A2 Bench press 77.5x3, 87.5x3, 100x3
A3 Inverted row BWx5x10
S1 Band pec delt x45s/side
B Miniband facepull x2x20
S2 Lat x45s

19th February 2010 (MP 5's): Die One Thousand Deaths!

Me with my hair up. Especially after handing Matt yet another SFIV beating.

Thu
6 miles walking

17:00 (MB)
A1 Lateral bound BWx4x6
A2 Military press (w/clean) 47.5x5, 55x5, 62.5x8
A3 Neutral chin BWx20 total reps
B DB TGU 17.5x2x3/side
S1 Lat x45s
S2 Band pec/delt x45s/side
C Back revolution BWx20, +30s iso hold, +30s decompression

Fri
7 miles bike

17th February 2010 (Lower): GADO-KEN!

Training:

4 miles bike
40mins walk

17:00 (MB)
A1 Box jump BWx4x3
A2 Sumo deadlift (raw) 60x10, 80x5, 100x5, 120x3, 140x2, 160x2, 180x1, 140x10
B1 Back revolution BWx20,15,15,15,15
B2 Medball slam 5x8,8,8,8,8
S1 Adductor x45s/side
S2 Glute x45s/side
S3 RF x45s/side

15th February 2010 (BP 5/3/1)

7 miles bike (3 sessions)

17:00 (MB)
A Hang power snatch 55x3x3
B1 Bench press 80x5, 90x3, 102.5x3 [rep PR]
B2 Inverted row BWx5x8
C1 Inc DB bench 25'sx20,12
C2 Miniband facepull x2x20
D Bar pushdown 60x10
E DB complex #1 @15'sx5x5
S1 Lat x45s
S2 Band pec/delt x45s/side

9th-14th February 2010 (MP 3's): And - six months later - now we know!

Tue
7 miles bike (3 sessions)

Wed
11 miles bike (4 sessions)

17:00 (ABW)
A1 Box jump BWx4x3
A2 Front squat 80x3, 85x3, 90x3
B1 KB single-leg RDL 40x2x10/side
B2 KB Cossack squat 12x12, 16x12

Thu
11 miles bike (4 sessions)

Fri/Sat - nowt

Sun
16:30 (Home)
A1 Lateral bounding x4x6
A2 Military press 52x3, 59x3, 67x3
A3 Chinup x 18 total reps
B1 Double KB press 24'sx2x10
B2 Ab wheel rollout BWx2x8

8th February 2010 (BP 5's): Do NOT tell me the WSM result!

Training:

7 miles bike (3 sessions)

17:00 (MB)
A Hang power snatch 20x2x5, 50x3x1, 52.5x3x3
B1 Bench press 20x20, 40x10, 60x5, 70x5, 80x5, 92.5x5
B2 Miniband face pull x2x20
B3 Inverted row BWx2x12, (feet up) BWx3x8
C Incline DB bench 25'sx20,10
D1 Bar pushdown 50x2x10 immediately followed by
D2 CG BB pushup BWx12,10
E DB complex #1 15'sx4x6
S1 Adductor x45s/side
S2 EQI flye @10's x30s
S3 Band pec/delt x45s/side
S4 Lat x45s

19:30 (Home)
Foam roll: whole body
Hockey ball: VMO, calves, feet
Stretch: hips, piriformis, calves, feet, adductors

5th February 2010: Week recap + BP 3's

Training should finally be getting more consistent now that the gym situation is pretty much sorted.

Tue
4m bike
Foam roller (full body)
Hockey ball (usual spots)
Stretching

Wed
6m bike

Thu
4m bike (2 sessions)
2m walking

16:30 (MB)
A Hang power snatch 50x3x3
B Bench press 75x3, 85x3, 97.5x3 (just prescribed reps)
C Inc DB bench 35'sx20,15
D1 Inverted row BWx4x8
D2 CG BB pushup BWx20
D3 Bar pushdown 45x2x15
E BB complex @30kg x4x5 (RDL, bent row, hang clean, FS, push press)
S1 Pec/bicep x45s/side
S2 Lat x45s

Fri
7m bike

*A total of 28m on the bike this week!