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.

Workout: Barbell Complex

Warm-up: Dynamic ROM

Complex

6 x Deadlift

6 x Hang Clean

6 x Front Sq

6 x Push-Press

6 x Back Sq

6 x Good Mornings

6 x Row

6 x Push-ups

5 sets (1-2 sets with 95#/ 3-4 sets with 105#/ 5 set with 115#)

*Quick and effective workout, this is a classic Alwyn Crosgrove workout. 

Oct 29, 2009

Workout: Circuit

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 3 rounds.

Workout: Mix Training

DROM

Deadlift 225# x 5/ 275# x 5/ 315# x 5/ 315# x 5/ 315# x 5

A1) Pistol BW x 16 kg x 3 /4/

A2) Single Arm DB press 75# x 5 /4/

B1) Double Bottom-up C&P 16 kg x 5 /4/

B2) Weighed Pull-ups 12 kg x 5 /4/

C1) Windmill 16 kg x 5 /4/

FINISHER:

MVO2  15:15 cadence,  16 kg x 8 reps/ 20 sets

Oct 25, 2009

Workout: Circuit

4 rounds for time.

-10 Double Snatches @ 16 kg

-10 Double Vicking Press @ 16 kg

-10 Double Squat @ 16 kg

-10 Double Swings @ 16 kg

-10 TRX Atomic Push-ups

-10 Pull-ups

*Completed in 13 min. I stripped about 1:30 min from last time, although tired from travels I thought I didn't do as good as I thought until I saw my old posts. 

Oct 24, 2009

Ventura Hardstyle Seminar

Really an amazing seminar, It was a combination of Naked Warrior plus some new extra information that Pavel presented for the first time. Some of the body weight stuff I remember from my Level II certification but there were some new stuff like the handstand push-up that was really useful. We also worked on one arm push-up that is something that I only read about in the Naked warrior, this new information will help me to apply to what I have being already doing. I think that the highlight of the day for me was at the end when I was talking to Pavel, he complemented on how strong I was, and encourage to keep working on what I was doing. That made my day, knowing that everything I have been doing in my training has paid off.

Workout: Variety (mix training)

DROM, Mobility Drill, ASLR, T-spine mobility

1) Sumo Deadlift 315# x 5/ 365# x 3/ 385# x 3/ 405# x 3/ 405# x 3

2) Clean & Press 32 kg x 5/ 40 kg x 5/ 44 kg x 2/ 48 kg x 1

3) Max  BW Pull-ups  -18

4) 10 min snatch test -203 reps

*I wanted to check my strength after being on the warrior diet. I'm down to 213# from 220# and I actually feel stronger. Pressing the 48 kg felt easier than in the past. I haven't done more that 5 pull-ups in a GTG style, and 18 for me is pretty good. After all this my grip was done but I was able to squeeze just over 200 snatches. I'm planning to start RTK after I return from CA. 

Oct 20, 2009

Workout: Variety

Prep Work: 5 min Row, ASLR, T-Spine, Ankle mobility

24 kg TGU x 3 R, L

24 kg Double Swings x 5
24 kg  Double Bottom-up cleans x 5 
24 kg Double P&J x 5 
24 kg Double Front Sq x 5 
24 kg Renegade Rows x 5 R, L

24 kg SLDL x 5
24 kg Double Snatches x 5 

*Completed 2 rounds, very quick workout.

Workout: Power Endurance
Row 5 min @ easy pace  Foam Roll, ASLR, T-Spine, and Ankle mobility drills
Dynamic ROM
"Big 55" (Variant):
Bench Press @ 165#
Goblet Squat @ 32kg
KB Swings @ 48kg
Burpee +
Deadlift @ 225#
10-9-8-7-6-5-4-3-2-1 reps of each for time
*completed in 19:40

Oct 16, 2009

Workout : ETK (light)

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

(Clean & Press Ladder) / (Pull-up ladder)
(2/ 3/ 5) / (2/ 3/ 5) x 3
32 kg /  BW 

*30 sec rest after each ladder completed

Then:

Swings

32kg x 20 with 30 sec off x 3

* Long day today I tried to this workout after a long day, originally I was intended to do a medium day and I was not able to do; I had an 11 hour day I didn't have energy I was hoping for, but it was better than nothing.

Workout: Variety Day

Prep Work: 5 min Row, ASLR, T-Spine, Ankle mobility

24 kg TGU x 3 R, L

24 kg Double Swings x 5
24 kg  Double Bottom-up cleans x 5 
24 kg Double P&J x 5 
24 kg Double Front Sq x 5 
24 kg Renegade Rows x 5 R, L

24 kg SLDL x 5
24 kg Double Snatches x 5 
*Go through this sequence with very little rest as possible, 1 min rest after completing the sequence. Completed 3 rounds

*Very rushed workout but very effective took about 20 min, I have been very busy but I won't sacrifice my workouts, 15 min sometimes is all I need. Swings and Get-ups will do the trick.

Oct 13, 2009

Workout : ETK (light)

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Warm-up:

24 kg GS x 5 x 3

12 kg TGU x 3 x 3

32 kg Swings x 10 x 3

Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3) x 5
32 kg /  BW 

*30 sec rest after each ladder completed

Then:

Swings

32kg x 20 with 30 sec off x 5

* I flew through this workout, very restricted with my schedule; but also feel like I can probably try using the 36 kg for pressing. Pull-ups were done up to my chest, good stuff.

 *Keep it tight* 

(pressing the beast)

Workout: ETK (Heavy)

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:
(Clean & Press Ladder) / (Pull-up ladder) - warm-up set
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
32 kg /  12 kg

(Clean & Press Ladder) / (Pull-up ladder) - one set

(1, 1, 1)   /  (1, 1, 1)

40 kg   / 16 kg

-Double KB Front Sq  32 kg x 3

(Clean & Press Ladder) / (Pull-up ladder) - three set

(1,1,1)   /  (1,1,1)

44 kg  / 24 kg

-Double KB Front Sq 32 kg x 3

Then:

300 KB Meltdown with 24 kg

-25 V-ups

-50 Snatches R, L

-25 Push-ups

-50 Swings

-50 Burpees

-50 High Pulls R, L (substituted clean & press)

-50 Mountain Climbers each side

*Time of completion 11:02

*This was a good workout being that I had a long week and a very long Sunday. I wanted to test my strength to see after being in the Warrior diet my performance would be affected; and it really wasn't considering I was wiped from doing my boot camp classes all morning and late afternoon. I like throwing in the 300 Meltdown in the end of the workout. The 24 kg felt light, I went through every movement without putting the bell down, I love these high intensity short workouts; I feel like my GPP is up to speed without trying to overkill in a Crossfit style workouts, I felt by doing those constantly it burnt me out; yet focusing on strength with variety days has done tremendously to my GPP. I hope I can keep maintaining my strength as I keep dropping the bodyweight.

Workout: MVO2 Protocol

Prep work: 5 min Row, Foam Roll, Ankle mobility

Snatch MVO2 

36 sec on: 36 sec off

24 kg

24 sets

16 rep cadence

384 reps

20,352 lbs

Then:

Double Front Sq 24 kg 3 sets of 5

Renegade Rows 24 kg 3 sets of 5

Workout: ETK (Medium) 

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Warm-up:

24 kg GS x 5 x 3

16 kg TGU x 3 x 3

32 kg Swings x 10 x 3

Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3/4) / (1, 1/2, 1/2/3/4) x 5
32 kg /  BW

Then:

Snatch

5 min snatch test with the 32 kg (completed 70 snatches)

*Decided not to do weighted pull-ups to work on proper form, I was over extending my neck to get to touch the bar and it was causing some unpleasant tightness and compensation. As much as I want to get stronger I need to step back and improve my movement pattern and eventually my performance will get better. I'm often telling my clients that it takes patients and hard work, well today I had to listen to those words, no matter how hard I train if I keep compensating and not take time to improve the movement and technique I will never improve. It is hard sometimes to take a step back , I went from doing comfortable 16 kg weighted pull-ups to just my body weight; so much for the ego. Snatches felt terrible, I wasn't even trying hard. Goal is to hit a solid 100 reps.