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RoP Heavy Day

3(1,2,3) 24 kg C&P ss w/ 2(1) pull ups

1 min rest between ladders and reps

Having tons of trouble with knee pain and swinging, so skipped it today and did some correctives.
 
Getups 24kg 2= Right 2= Left

Swings 24kg 10 x 20 = 200 reps

( 30 second rest between sets)

Mix of one hand and two hand swings, grip strength goes before stamina, seems to go at about the 200 rep volume mark

Crush Curls 2 x 8
 
Usual warm-up...

All work done with 32 kg. Kettlebell:

Clean, Press x3, Viking Push-Press x2 - Pull-ups x3 (x5 Sets)

Short rest, then...

Push-ups x10 - Swings x25 (x5 Sets)

Reset cooldown and done!

 
 
ETK - ROP (H); 20 Kg, C&P 3 X 1,2,3; Sw 9:00 ( 142 Sw)

On the road in Fredericksburg, Texas. KB's travel well in a motorhome!

Jim
 
Bit of joint mobility to warm up.

KB Press 5,3,1,1,3,5 with 16, 20, 24,24,20,16

1 Pull up. Was heavy pull up session yesterday. I always throw one rep in of previous heavy session.

32kg swings, varying between one and two hand. 5 x 10

Got me some big rocks for grip work. Picked them up a bit. Plate (around the world?) walks with pinch grip.
 
Joint mobility exercices for warm up.
1x3reps with 40kg pull ups
1x4reps with 32kg pull ups

1x3reps with 40kg military press
1x4reps with 32kg military press

1x3reps with 40kg pistols
1x4reps with 32kg pistols

Some bridges, one hand pushups.
 
ROP medium Day

5 min sj, 5 min halo, pump, fwsq, 5 min tgu

5 ( 1, 2, 3) 24kg total time 16:37,  first 3 never set bell down, last two ladders 15 sec between rungs, pulling the bell down and holding for 3 count at top)

8 min swings,  (40 2h) (27 2h) (10l, 10r, 10 2h) (5l, 5r, 5 2h) x 2,  (10 2h till bell went off)  rest approx 1 min between.

Grip, sledge hammer wrist rotation, back and reverse, 5 each side.

25lb blob 30 l, 30 r,      wrist curls 20 x 65, rev wc  10 x 65,  CC 1  2 x , CC 1.5  x 5 singles,

 
 
I went pretty hard last session in terms of volume of work. All day workshop with a WKC Gym Partner for certification. Throughout the day I ended up completing the following

Swings 30sec each hand for 4 minutes

Cleans 30sec each hand for 4 minutes

Presses 1 minute each hand for 4 minutes

Push Presses 1 minute each hand for 4 minutes

Jerks 1 minute each hand for 4 minutes

Snatches - 30 seconds each hand for 4 minutes

 

Joint mobility work to stretch and cool down. Them GS guys and gals are tough!
 
Catalyst athletics warmup

Sets of 5 back squats from an empty bar with 20 lb jumps to 5RM (145)

Sets of 5 clean deadlifts from empty bar with 20 lb jumps to 5RM (175), then alt grip to 205 (only made it to 2 reps at 205)

100 situps
 
Getting psyched to break last cycle's barbell FSQ PRs.  Age 58, bw 153 lb.

Previous bests set between 31 Dec 12 and 21 Jan 13: 165 x 5,  180 x 3, 185 x 2

Today: 160 x 8 reps x 3 sets  <a title="http://youtu.be/TTiJgTvTuT0" href="http://youtu.be/TTiJgTvTuT0">http://youtu.be/TTiJgTvTuT0</a>

Planning 165 x 8 reps x 3 sets later this week, then will tackle new PRs at 5, 3, 2 reps and a single in the weeks to follow
-S-
 
 
'Grats on the PR Steve!

Usual warm-up today, followed by...

Deadlift 135x3 - Bodyweight Squats x15 (x2)

Deadlift 145x3 - Bodyweight Squats x15

Deadlift 170x3 - Bodyweight Squats x15

Deadlift 195x3 - Bodyweight Squats x15

Deadlift 220x3 - Bodyweight Squats x15

Reset cooldown and done.  Easy-peasy day.

 
 
Pretty much the same today as Monday…

Usual Warm-up; All Kettlebell work done with a 32 kg.

Clean, Press x3, Viking Push Press x2 [L/R] - Pull-ups x3 (x5 Sets)

Short Rest

Push-ups x10 - 2H Swings x25 (x5 Sets)

Usual Reset/Cool-Down and Done!
 
ROP light day

Warmup  5 min sj, 5 min pump, armbar, ftwsq, halo, 5 min tgu (working on form)

Dbl 24kg, 5(1,2)

Snatch,  6(5l, 5r top of the minute)

Started losing form so switched to swings, (2o 2h) (10l, 10r) (20 2h, 5l, 5r) (12 2h)

big wheel X 10

CC  t x 2(5), 1 5(3), t x 10
 
a week of Easy Strength strongly influenced workouts in non-optimal conditions.

3/25 #31  Monday

20 min walk to gym
mob warmup
bp 145x10, 235x5, 285x3, 330x2, 285x3, 330x2, 285x3, 315x3
squat 155x5, 245x3, 335x2, 385x2, 430x2, 335x2, 385x2, 430x2
chinx11
one arm db bp 70x8+8, 80x8+8
4Hour Body absx12
3/27 #31 Weds
20  min walk
mob warmup
KB getups 53x2+2
pullupsx10
seated machine rows worked up to 1 pin from stackx10
pulls to face worked up to 1 pin from stackx10
tricep ez lying on floor extension 115x10, 135x8
false grip rev curl 65x10
4HB absx12
right leg bulgariansx10 +50x10
 
3/29 #32
20 min walk
mob warmup
pinky on ring bp
135x10
225x5
add 2 board
315x5x5
225x21
dl
clean grip
255x3
345x3
new dl grip
435x3
planned on down set and was easy, but right hammy twitchy so stopped
pullupx9,7
KB one arm swing
53x25r+25l
$HB absx12
still easing into it and slowly working up after left bicep and right adductor issues over last 6 months. Goal is to slowly regain top end strength while avoiding re-injury and remapping some grooves.
 
1 hour Wudang basics, 3 hours Bagua

Strength training done with partner:

Alternating ladders of ring pullups and handstand pushups. 1,2,3 for 6 sets.

Box pistols holding a heavy bag. 1,2,3 for 6 sets.

Hanging leg raises with four punches to midsection 6 reps x 6 sets.

10 mins sandbag loads (unsure of weight) 45 reps

 
 
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