Dec 18, 2009

Workout: Power Endurance / Boxing

-100 rope turns

-10 burpees

-10 push-ups

-10 squats

-10 ball slams

-10 kb swings @24 kg

*As many rounds as possible for 20 min.

*Copleted 8 rounds

Then:

20 min of shadow boxing

Dec 17, 2009

Workout: Strength

Warm-up: 5 min row

DROM, ASLR, TGU, Swings

Then:

KB Snatches 32 kg x 10/2/ 40 kg x 5 /2/

Then:

Ladder 3 sets of 4 rungs

-(Clean & Press Ladder) / (Pull-up ladder) - warm-up set
(1, 1/2, 1/2/3, 1/2/3/4) / (1, 1/2, 1/2/3, 1/2/3/4)
32 kg /  BW

Then:

A1) Pistol Sq 4 x 5

A2) Lever Push-ups 4 x 5

Dec 15, 2009

Workout: TABATA

Warm-up: Joint mobility and TGU 

"Tabata" 20 sec on, 10 sec off 

A1) Double KB Swings @ 12kg

A2) Double KB Vicking Press @ 12kg

A3) Double Front Sq @ 12kg

A4) Jump rope

A5) Burpee Dead Snatch @ 12kg

A6) Doulbe Racked KB Rev Lunge @ 12kg

A7) TRX Atomic Push-ups

A8) Renegade rows @ 12kg

*8 Rounds

*In this Tabata workout, I rested 30 sec instead of going non-stop, I prefer this one, I was more productive, yet still tough. I also made the weight lighter and went all out for those 20 seconds.

Dec 14, 2009

Workout: RKT Grind Block, (light day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

32 kg + 16 kg (48kg) 

4 x (1, 2, 3,4 Pressing ladder) 4 x (1, 2, 3,4 pull-up ladder)

(32 R, 16 L) x 1, (32 L, 16 R) x 2, (32 R, 16 L) x 3, (32 L, 16 R) x 4

*Immediately do 5 Front Squats. (rest 60 sec)

(32L, 16 R) x 1, (32R, 16 L) x 2, (32 L, 16 R) x 3, (32 R, 16 L) x 4

*Immediately do 5 Front Squats. (rest 60 sec)

(32 R, 16 L) x 1, (32 L, 16 R) x 2, (32 R, 16 L) x 3, (32 L, 16 R) x 4

*Immediately do 5 Front Squats. (rest 60 sec)

(32L, 16 R) x 1, (32R, 16 L) x 2, (32 L, 16 R) x 3, (32 R, 16 L) x 4

*Immediately do 5 Front Squats. (rest 60 sec)

Deadlift

32 kg R, 16 kg L x 20

32 kg L, 16 kg R x 20

Then:

MVO2 Snatch Protocol

15 sec on: 15 sec off

24 kg

20 sets

7 rep cadence

Workout: Power Endurance

5 rounds of descending 50-40-30-20-10 reps

-KB Swings @ 24 kg

-Push-ups

-BW Sq

-Inverted Rows @ 45 degrees

-Sit-ups

-Double Unders

*Completed in 32 min, this workout was challenging being that my week has been busy and with very little sleep; so staying focus and surviving this workout was key. I am very exited that on Mar 13-14 we are hosting the Dane and Doc show, with MRKC Kenneth Jay and TL Doc Cheng. More details on this event will be posted very soon.

Workout: Strength

DROM, TGU, Swings, ASLR, T-spine mobility

BB Power Cleans 95 x 8/ 115 x 6/ 135 x 5/ 155 x 5/ 165 x 5/ 175 x 3/ 175 x 3

Then:

A1) BB Bulgarian Split Sq 80 x 8 /3/

A2) One DB Chest Press 75 x 8 /3/

B1) Lateral Lunge with KB 35 x 8 /3/

B2) DB Row 75 x 8 /3/

C1) Windmill 24 kg x 5 /3/

C2) Lat Raise Snatch 16 kg x 12 /3/

FINISHER:

Farmers Walk Unilateral 32 kg 50 yards x 3

Workout: Conditioning

-5 Burpee Pull-up

-10 Ball Slam

-15 KB Swing @ 24 kg

- 20 JAX

Repeat 10 x

*Completed in 19:40

Workout: Strength

Warm-up: 5 min Row

DROM, FMS (half kneeling chops), ASLR

Swings 32 kg x 15

Barbell Sumo DL 225 x5

TGU 16 kg x 5 L, R

Then:

A1) Sumo DL 315 x 5/ 365 x 3/ 385 x 2/ 405 x 2/ 405 x 2

A2) TGU 32 kg x 1 R,L/ 32 kg/ 32 kg/ 32 kg/ 32 kg

B1) Clean & Press Ladder 32 kg (1/ 1,2/ 1,2,3) x 5

B2) Pull-up Ladder BW (1,/1,2/1,2,3) x 5

C1) KB Snatches 24 kg - 3 x 15 w/ 30 sec rest

*Mixing up the training a bit, since I'm really busy I will be planning a weekly program consisting of perhaps at least 2 strength days and 2 conditioning days with some yoga in there. Need time to recover from my long days.

Dec 07, 2009

Workout: Variety

:45 work/ :15 rest-transition

1. Kneeling press & stand left

2. Kneeling press & stand right

3. Swing

4. Kneeling windmill left

5. Kneeling windmill right

6. Swing

7. Getup to palm left

8. Getup to palm right

9. Swing

10. Bridge to knee to hand left

11. Bridge to knee to hand right

12. Swing

13. Getup left

14. Getup right

15. Swing

* Very nice light workout, exactly what the doctor order......

Workout for the past week:

Workout: Yoga 

90 min of Vinyasa was exactly what I needed today, very challenging yet very relaxing at the same time. I'm going to take it easy next week with just TGU and Swings....

Dec 5, 2006

Workout: ETK (Medium)

DROM, Ankle Mobility, Arm-bar
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Half get-up 3 x 5 @ 16 kg

Swings 2 x 15 @ 32kg

Then: Ladder 5 sets of 4 rungs
-(Clean & Press Ladder) / (Pull-up ladder) - warm-up set
(1, 1/2, 1/2/3, 1/2/3/4) / (1, 1/2, 1/2/3, 1/2/3/4)
32 kg /  BW

*Immediately do

-Double KB Front Sq  32 kg x 5

Dec 4, 2009

Workout: Conditioning

Row 5 min @ easy pace  Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Dynamic ROM
"Big 55" (Variant):
Piston Press @ 65#
Goblet Squat @ 32kg
KB Swings @ 32 kg  20-18-16-14-12-10-8-6-4-2
Burpee +
Deadlift @ 225#
10-9-8-7-6-5-4-3-2-1 reps of each 

*Decided not to time myself, I was happy to just get it done, rough week.

Dec 2, 2009

Workout: Strength

DROM, Ankle Mobility, Arm-bar

A1) Sumo DL 275# x 5, 315# x 5, 335# x 5, 345# x 5

A2) Double KB Cleans 32 kg x 5 /4/

B1) Pistol Sq BW x 3 /5/

B2) Elevated Push-ups BW x 3 /5/

C1) Renegade Rows 32 kg x 5 /4/

C2) Leg lift BW x 3 /4/

Dec 01, 2009

Workout: Conditioning

100 Rope Turns

10 Burpees

10 Push-ups

10 BW Squats

10 Swings w/ 24 kg 

Repeat 10 times for time: Completed in 18:30

Nov 30, 2009

Workout: Strenght

DROM, Ankle Mobility, Arm-bar
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Half get-up 3 x 5 @ 16 kg

Swings 2 x 15 @ 32kg

A1) KB Snatches 36 kg x 5, 40 kg x 5, 48 kg x 5 /3/

B1) Trap Bar DL  315# x 5, 365# x 5, 375# x 5, 385# x 5

B2) TGU 16 kg x 3 /4/

Then: Ladder 3 sets of 3 rungs
-(Clean & Press Ladder) / (Pull-up ladder) - warm-up set
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
32 kg /  BW

Workout for the Past Week:

Nov 28, 2009

Workout: RTK Explosive Block (Heavy)

Warm-up: 

Row for 5 min

DROM, ASLR,  T-Spine Mobility Drills

TGU's 3 R, L with 16 kg

KB Swings 15 with 32 kg

Goblet Squats 5 with 32 kg

Repeat 3 times.

Then:

Long Cycle Clean & Jerk 

2 - 32 kg ( 2, 4, 6) rest 90 sec

2 - 32 kg ( 2, 4, 6) rest 90 sec

2 - 32 kg (2, 4, 6) rest 90 sec

2 - 32 kg (2, 4, 4) rest 90 sec

2 - 32 kg (2, 4, 4)  rest 90 sec

Then:

KB Swings 3 x 20 ( 32 kg) rest 60 sec

Nov 27, 2009

Workout: MVO2 Protocol

Row for 5 min, DROM

Snatch MVO2 

15 sec on: 15 sec off

24 kg

50 sets

7 rep cadence

350 reps

18, 550 lbs

Nov 26, 2009

Workout: RTK Explosive Block (Medium)

Warm-up: 

Row for 5 min

DROM, ASLR,  T-Spine Mobility Drills

TGU's 3 R, L with 16 kg

KB Swings 15 with 32 kg

Goblet Squats 5 with 32 kg

Repeat 3 times.

Then:

Long Cycle Clean & Jerk 

2 - 24 kg ( 2, 4, 6) rest 60 sec

2 - 24 kg ( 2, 4, 6) rest 60 sec

2 - 24 kg (2, 4, 6) rest 60 sec

2 - 24 kg (2, 4, 6) rest 60 sec

2 - 24 kg (2, 4, 6)  rest 60 sec

Then:

KB Swings 5 x 20 ( 24 kg) rest 30 sec

Nov 25, 2009

Workout: Circuit

Round 1

2000m Row @ 7:00 pace (7:10)

15 - Pull-ups

15- Target Ball toss @ 20#

15- Push-ups

15- KB Snatches R, L @ 16kg

Round 2

1000m Row @ 3:30 pace (3:50)

15- Pull-ups

15-Target Ball toss @ 20#

15- Push-ups

15-KB Snatches R, L @ 16kg

Round 3

500m Row @ 1:45 pace (1:50)

15-Pull-ups

15-Target Ball toss @ 20#

15-Push-ups

15- KB Snatches R,L @ 16kg

*Completed in 28:40

Very crazy day today, I decided to do a quick circuit, no time for my actual workout, this workout I did 3 months ago, and I got the exact time, trying to get it below 27 min; the rowing was the toughest part of this workout.

Nov 24, 2009

Workout: RTK Explosive Block (light)

Warm-up: 

Row for 5 min

DROM, ASLR,  T-Spine Mobility Drills

TGU's 3 R, L with 16 kg

KB Swings 15 with 32 kg

Goblet Squats 5 with 32 kg

Repeat 3 times.

Then:

Vicking Push-press 

2 - 16 kg ( 2, 4, 6, 8) rest 60 sec

2 - 16 kg ( 2, 4, 6, 8) rest 60 sec

2 - 16 kg (2, 4, 6, 8) rest 60 sec

2 - 16 kg (2, 4, 6, 8) rest 60 sec

2 - 16 kg (2, 4, 6, 8)  rest 60 sec

Then:

KB front raise 2 x 20 with 16 kg

KB lat raise 2 x 20 with 16 kg

Workout: Variety (KB Complex)

Double Snatches 24 kg x 5

Double Front Sq 24 kg x 5

Double Cleans 24 kg x 5

Seasaw Press 24 kg x 5

Renegade Rows 24 kg x 5

Elevated Push-ups x 10

SLDL 24 kg x 5

Double Swings 24 kg x 5

*Rest for 1 min, repeat 5 times

It has been really tough weekend and the week begins very busy, I had about 20 min to spare and this workout was perfect. Later that evening after my client Steve completed his workout he tested his 5 min snatch test; and he knocked down 100 reps "congrats". The guy got me so pumped I put myself through the test as well completing the 100 reps in 3:30. I feel that my strength is steady and conditioning on point; have to continue pressing on. This week is week 1 of the Explosive cycle of RTK. 

Workouts from the last couple of days....

Nov 15, 2009

Workout: RKT Grind Block, Day 3 Week 1 (Heavy day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

28 kg + 28 kg (56kg)

4 x (1, 2, 3 Pressing ladder) 4 x (1, 2, 3 pull-up ladder)

(28 kg R, 28 kg L) x 1, (28 kg L, 28 kg R) x 2, (28 kg R, 28 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 28 kg L) x 1, (28 kg L, 28 kg R) x 2, (28 kg R, 28 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 28 kg L) x 1, (28 kg L, 28 kg R) x 2, (28 kg R, 28 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 28 kg L) x 1, (28 kg L, 28 kg R) x 2, (28 kg R, 28 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

28 kg R, 28 kg L x 20

28 kg L, 28 kg R x 20

Then:

MVO2 Snatch Protocol

15:15

24 kg @ 7 rep cadence 20 sets.

Nov 13, 2009

Workout: TABATA

Warm-up: Joint mobility and TGU 

"Tabata" 20 sec on, 10 sec off 

A1) Double KB Swings @ 16kg

A2) Double KB Vicking Press @ 16kg

A3) Double Front Sq @ 16kg

A4) Jump rope

A5) Burpee Dead Snatch @ 16kg

A6) Doulbe Racked KB Rev Lunge @ 16kg

A7) TRX Atomic Push-ups

A8) Renegade rows @ 16kg

*8 Rounds

*In this Tabata workout, I rested 30 sec instead of going non-stop, I prefer this one, I was more productive, yet still tough.

Nov 11, 2009

Workout: RKT Grind Block, Day 2 Week 1 (Medium day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

28 kg + 24 kg (52kg) 

4 x (1, 2, 3 Pressing ladder) 4 x (1, 2, 3 pull-up ladder)

(28 kg R, 24 kg L) x 1, (28 kg L, 24 kg R) x 2, (28 kg R, 24 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg L, 24 kg R) x 1, (28 kg R, 24 kg L) x 2, (28 kg L, 24 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 24 kg L) x 1, (28 kg L, 24 kg R) x 2, (28 kg R, 24 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg L, 24 kg R) x 1, (28 kg R, 24 kg L) x 2, (28 kg L, 24 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

28 kg R, 24 kg L x 20

28 kg L, 24 kg R x 20

Nov 10, 2009

Workout: Circuit

1o rounds for time.

5 Ball slams with 25# ball

10 Burpees push-up

15 KB swings with 24 kg

20 JAX

*Completed in 17:35, keeping up with the conditioning.

Nov 9, 2009

*Starting from Scratch.

Workout: RKT Grind Block, Day 1 Week 1 (Light day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

28 kg + 16 kg (44kg)

4 x (1, 2, 3 pressing ladder)/ 4 x (1, 2, 3 pull-up ladder)

(28 kg R, 16 kg L) x 1, (28 kg L, 16 kg R) x 2, (28 kg R, 16 L) x 3 

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg L, 16 kg R) x 1, (28 kg R, 16 kg L) x 2, (28 kg L, 16 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 16 kg L) x 1, (28 kg L, 16 kg R) x 2, (28 kg R, 16 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg L, 16 kg R) x 1, (28 kg R, 16 kg L) x 2, (28 kg L, 16 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

28 kg R, 16 kg L x 20

28 kg L, 16 kg R x 20

*Started the RTK from scratch, the 32 kg was heavy, my form was sloopy and so I swallow my pride ad went lower on to a 28 kg just to get the technique down. 

Workout: RKT Grind Block, Day 2 Week 1 (Medium day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

32 kg + 24 kg (56kg)

4 x (1, 2, 3)

(32 kg R, 24 kg L) x 1, (32 kg L, 24 kg R) x 2, (32 kg R, 24 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg L, 24 kg R) x 1, (32 kg R, 24 kg L) x 2, (32 kg L, 24 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg R, 24 kg L) x 1, (32 kg L, 24 kg R) x 2, (32 kg R, 24 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg L, 24 kg R) x 1, (32 kg R, 24 kg L) x 2, (32 kg L, 24 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

32 kg R, 24 kg L x 20

32 kg L, 24 kg R x 20

Then:

MVO2 Snatch Protocol

15:15

24 kg @ 7 rep cadence 20 sets.

* Felt okay today considering the long day yesterday. The medium day feels easier than the light day, reason being that there isn't as much difference in weight in which you have to stabilize as much. Fun, fun, fun.

Nov 3, 2009

Workout: Variety

Do one set of each drill, and then move to another. Climb the ladder with each circuit.

1 weighted tactical pull-up

1 military press

1 double snatch

1 front squat

2 weighted tactical pull-up

2 military press

2 double snatch

2 front squat

3 weighted tactical pull-up

3 military press

3 double snatch

3 front squat

4 weighted tactical pull-up

4 military press

4 double snatch

4 front squat

* Rest 1-2 min completed 5 rounds, with 2 - 16 kg.

* Long day I did 11 clients, started at 7:30 am and finished at 9 pm at night. I had just enough energy to do this circuit which took about 20 min. Glad I did it. Tomorrow part II of RTK.

Workout: RKT Grind Block, Day 1 Week 1 (light day)

Warm-up: DROM, phoam rolling,  TGUP

32 kg + 16 kg (48kg)

4 x (1, 2, 3)

(32 kg R, 16 kg L) x 1, (32 kg L, 16 kg R) x 2, (32 kg R, 16 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg L, 16 kg R) x 1, (32 kg R, 16 kg L) x 2, (32 kg L, 16 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg R, 16 kg L) x 1, (32 kg L, 16 kg R) x 2, (32 kg R, 16 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg L, 16 kg R) x 1, (32 kg R, 16 kg L) x 2, (32 kg L, 16 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

32 kg R, 16 kg L x 20

32 kg L, 16 kg R x 20

*First day trying the RTK workout, it was very challenging. I was going to do just 3 sets, but I didn't want to feel uneven even though Pavel said it was okay so I went for an extra set. Really tough with different KB. Looking forward to see what happens in the next couple of weeks.