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Old Forum Post your last Session!

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Still slightly under the weather, but I felt good enough to train today.  Besides that, I just needed to train; I missed the iron!

Usual Warm-up

Turkish Get-ups (32 kg KB) - 5 minutes. These were much harder than they should have been!  I can definitely tell it's been a while since I did a nice, heavy TGU.

Pull-up Complex -

Pull-ups 5 / Chin-ups 4 / Neutral Grip Pull-ups 5 / Chin-ups 4 / Pull-ups 3

Swing (32 kg KB)/Push-up Complex - 10 minutes

2H Swings x10/Push-ups x10/2H Swings x10/Push-ups x5/Short Rest.  Repeated until out of time; about four rounds or so.

Reset/Cooldown and done.
 
DL/Squat day:

Pullups- 5, 4, 4, 3, 3.  Took time off because my elbow was bothering me and now my pullups suck.  Blech.

Squats (sets of 5)- 65, 85, 105, 125, 145, 165

Clean-grip DL with straps (sets of 5)- 75, 105, 135, 165, 195.  Tried alt grip to see if I could pull reps with 225, and got 2.

Set of 100 situps.

Need to do snatches- haven't done them in forever.
 
Stick work on calf, smash adductor on kettlbell handle

ASLR work

Brettzel 1.0 and 2.0

32kg snatch:

6 rounds: 1-2-3 alternating arms, rest till around 130 bpm
 
ROP Med Day

Warm up  10 SJ, Arm Bars, 16kg, 24 kg, 32 kg, 1 minute each side,  pumps, fwsq,

C&P 5(3 rungs + 5 GSQ) 5

Swing,  16kg bell, 30/30 work rest.  9 min..  total 182 variety of 2H, l, R etc

Grip.  Hammer Curls,, 5 x 45lb,  Wrist curls, 20 x 65 lb,, reverse WC 8 x 65

CC T 2(5l,r), #1(2x2 l/r), #1.5   3(1), T 2(10 l/r)  plus red band finger extensions

Will have to do light day tomorrow, anyone see any problem training consecutive days

 

 
 
Kettlebell class last night for conditioning.

Today, sets of 5 bench press- 55, 65, 75, 85; sets of 5 overhead press- 55, 65, 75

150 pushups

16 kg snatches, sets of 5 (l, r) with 15 secs rest to 100, then 1 set 20 each (l, r)

Pullups 5, 5, 4 (too tired to finish)
 
Today was a day to really celebrate the one-stop efficiency of the KB.  Right before my morning training, both babies (the one year old and the 2 month old) woke up crying.  Needless to say, I didn't get to train before work.  But I did toss my KB into the car for later.  Fast forward to my lunch break...

5 minutes of Turkish Get-ups, alternating arms each rep.  32 kg KB.

Five minutes and didn't get to hit everything that I wanted to, but I still got some strength training in on a day that I otherwise would have had no training time at all.  I love kettlebells.

 
 
Doubles at the end of a cycle of Easy Strength:

Squat 405x2
Close-grip bench 275x2
Deadlift 455x2
DB row 90x15

http://www.youtube.com/watch?v=0qcOMG3L0UY&feature=share&list=UUmYh0sD38rlseiQndb2P44g
 
3x5 pumps and halos @16kg

5x TGU/side @ 24kg with 1:30 rest each set

5min jumprope @30:30 interval

4,3,2,1 pull ups
 
http://youtu.be/s82FBzYeX_o

Barbell DL on a 3" platform:

255 lbs x 5 reps x 3 sets: overhand,  over/under, the other over/under.

-S-
 
ROP Heavy Day

Warm up:  SJ 10 min, 5 min pump, halo(24kg), FWSQ,   5 min Arm Bar 16kg, 24kg, 32kg approx. 45 sec each l/r.

C&P  5(4,4,4,4,4) + 5 pullups after each ladder, approx. 30 min

Rolled a 3, usually double anything under 6 but was tired so  went with it.. 32kg,  30/30 work/rest  (21,18,19)

Have to do light day tomorrow.
 
RoP Heavy Day

5(1,2,3) 24 kg C&P ss w/ pull-ups 5(1,1,1)

Rest relevant to rung.  ex. 1(2) 2 min rest

6 minute 20 kg swing
 
ROP Light day

Warm Up  5 min sj, fwsq, pump, halo

Double MP 5(2)

Snatch, Decided to go for technique today and went with the 16  15/15sec work rest, each number is left and right (5,5,5,5,5,5,5,5,6,7).  Should have started with at least 6 each rd as I had about 5 sec left on the timer at the end of each round.

Grip  BU press 3(3 l/r), 25lb blob 2(5 l&r rows), 2x25lb plates facing,,  3 singles left and right.  CoC  T 2(5 l/r for warmup) , #1.5 (2/2)(3/3)(2/3), # 2 about a 1/4 inch separation on left, 1 x  on right,  T for reps (20L, 25R)
 
ETK-PM  After week of rest to recover from inflamed left piriformus muscle that caused nerve pain in left big toe.

Warm-Up: Bullet Proof Preset Resets (Cross-Crawls, Rolling, Rocking, Crawling); Face the Wall Squats, Halos, Pumps

20Kg TGU- 5:00
5 minute rest
20Kg Sw- 12:00/141 Ave HR/155 Max HR/9 X 20 = 180 Sw (15 RPM)

Cool-Down: Postset Resets, Hamstring Stretch, Brettzels, Crocidile Breathing
 
5x5 Squat, Bench Press, Power Clean, Pullups

3 x 6-8 Shrugs

3 x 5 pullover and press, incline curl

3 x 60 ft. Farmer's Walks
 
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