3.30.09

Sonnon's KB warm up


A1: Double KB Clean and Press 3x6
A2: Double Ballistic KB Bent-over Row 3x6

1 min between exercises

B1: Double Suitcase Kickstand Lunge 3x8 l,r
B2: Double Swing 3x8

1 min between exercises

C1. Side Bend 3x8L/R
C2. Double Overhead walk 3 rounds of 45 sec

1 min between exercises

32kgs on all.

3.28.09

I made up for Friday today. Thursday night, I got paged at 11:15pm I was troubleshooting a issue until 6:00 am Friday morning. Took yesterday off

Sonnon's KB warm-up

A1. Double hang Clean and Press 3x5
A2. Alternating Rengade Rows 3x6

1 min between each set

B1. Suitcase Squats 3x10 - used a bulldog and beast
B2. Double Cleans 3x10

1 min between each set

C1. Side Bend 3x8L/R
C2. Double Overhead walk 3 rounds of 45 sec

1 min between each set

Used 32kgs

3.26.09

Sonnon's KB warm up


A1: Double KB Clean and Press 3x6
A2: Double Ballistic KB Bent-over Row 3x6

1 min between exercises

B1: Double Suitcase Kickstand Lunge 3x8 l,r
B2: Double Swing 3x8

1 min between exercises

C1: Power Wheel Roll Out 3x6
C2: Slow and controlled Sit-up 1x8, 2x5 (4 seconds up and down)

1 min between exercises

32kgs on all.

3.24.09

Sonnon's KB warm-up

A1. Double hang Clean and Press 3x5
A2. Alternating Rengade Rows 3x6

1 min between each set

B1. Suitcase Squats 3x10
B2. Double Cleans 3x10

1 min between each set

C1. Side Bend 3x8L/R
C2. Double Overhead walk 3 rounds of 45 sec

1 min between each set

Used 32kgs for all except overhead walk, used the 24kgs

3.23.09

Sonnon's KB warm up


A1: Double KB Clean and Press 3x6
A2: Double Ballistic KB Bent-over Row 3x6

1 min between exercises

B1: Double Suitcase Kickstand Lunge 3x8 l,r
B2: Double Swing 3x8

1 min between exercises

C1: Power Wheel Roll Out 3x6
C2: Slow and controlled Sit-up 1x8, 2x5 (4 seconds up and down)

1 min between exercises

32kgs on all.

Neck Bridge 2x6 rocks each
Hip Flexor strecthes 4 each leg
Tactical frog 6 reps

3.20.09

A1. Double hang Clean and Press 2x6 , 1x5
A2. Alternating Rengade Rows 3x6

1 min between each set

B1. Suitcase Squats 3x10
B2. Double Cleans 3x10

1 min between each set

C1. Side Bend 3x8L/R
C2. Double Overhead walk 3 rounds of 45 sec

1 min between each set

I used double 24s for all except the 1x5 of hang cleans, I used dbl 32kg

3.19.09

Sonnon's KB warm up


A1: Double KB Clean and Press 2x6,1x10
A2: Double Ballistic KB Bent-over Row 2x6, 1x10

1 min between exercises

B1: Double Suitcase Kickstand Lunge 3x8 l,r
B2: Double Swing 3x8

1 min between exercises

C1: Power Wheel Roll Out 3x6
C2: Slow and controlled Sit-up 3x6 (4 seconds up and down)

1 min between exercises

24kgs on all.

3.18.09

Intu-Flow


A1. Double hang Clean and Press 3x6
A2. Alternating Rengade Rows 3x6

1 min between each set

B1. Suitcase Squats 3x10
B2. Double Cleans 3x10

1 min between each set

C1. Side Bend 3x8L/R
C2. Double Overhead walk 3 rounds of 45 sec

1 min between each set

I used double 24s for all

3.17.09

Intu-flow

CB Dbl Arm Pit casts 3x10 15#
inward pendulums 2x10/10 15#
Mills 1x10/10 15#

Did some garage clean up and cut up some old lawn timbers. then move all out for garbage day.

3.16.09

Intu-flow

A1. See saw presses 2-32kg 5x4/4
A2. RR - used the 40kg & 48kg - 2x3/3 w/48kg, 3x4/4 40kg

Suitcase Kick stand lunge 2-24kg
2x5/5 stepping forward
2x5/5 stepping backwards

side bends - 20kg
2x5/5

Ab wheel roll-outs 
2x5

3.14.09

A1. Kb C&P 40kg 3x3/3
A2. BB bent rows 225# 3x3

Dbl Swings 2-24kgs 3x10

CB head casts 15# - 2x5/5
CB Inward Pendulums 15# 2x10/10
CB Wrist casts 10# 2x5/5

Hip flexor stretches
Pumps

3.12.09

Intu-flow

PTTP

Deads - snatch pull with hook grip 225#
2x5

Side presses
1x4/4 80#
1x5/5 70#


Max VO2 20kg 7 reps :15 on :15 off 30 rounds

3.11.09

sore as hell so all I did was JM

Intu-flow

3.10.09

Intu-flow

PTTP

Deads
1x5 300#
1x5 275#

Side Presses
1x5/5 75#
1x5/5 65#

Full contact twists
2x5


I was psyched for this, then i got paged right as I started the deads. I called and it was a stupid reason to be called and it pretty much killed the psych. I struggled all workout

3.9.09

PTTP

Deads
1x5 322#
1x5 290#

Side Presses
1x3R 87#, 1x3L 75#
1x5/5 65#

5min Snatch test w/32kg
15/15/5/5/5/5/5/5

I couldn't do anymore. The 15/15 I believe is the most i have ever done with 32kg, I may be wrong without going back to check.  Great session

3.6.09

Intu-flow

PTTP


Steven (my oldest) started doing it with me.

3.4.09

Intu-flow

Snatches - Maxwell Style- 24kg - 4:31 minutes
20l/20r,15l/15r,10l/10r,5l/5r

Swings
20l/20r,15l/15r,10l/10r,5l/5r

3.3.09

Intu-flow

TGUs
32kg 2x3/3
24kg 1x5/5

Tried the beast and only made it to my elbow. I will continue to work on it.

3.2.09

Intu flow


2A Swings Ladder
20kg,24kg,32kg,40kg,48kg x10 ea

completed 4 rounds in 20 minutes. 200 total reps, pretty sucky if you ask me



after the first 2 rounds I had to put my hands in front of the heater for 3 minutes, my hands were numb from the cold weather