Monday, March 31, 2008

Today

Snatches- 24kg
20l,20r,15l,15r,10l,10r,5l,5r

Double jerks- 24kg & 32kg
4x5

Sumo Deadlifts 24kg & 32kg
2x10

Double Front squats 24kg & 32kg
2x5

Full contact twists
2x5

Saturday, March 29, 2008

yesterday and today

Yesterday

2 arm swings
4x25 with 32kg

Today
halo 5/5

windmills
4x5/5 20kg

Bent press
4x1/1 32kg

Tuesday, March 25, 2008

Today's session

I was sick yesterday so I couldn't workout. Today i felt better so here is what i did.

Snatches
20l,20r,15l,15r,10l,10r,5l,5r

jerks
2x10/10

good mornings
2x10

Thursday, March 20, 2008

Today's grinds

One arm swings
10x15/15

Snatches
3x10/10

I am enjoying the 56 degree temps here. Trained outside in sunlight. awesome!

Yesterday

No training. The family and I drove back home to Louisville, KY for spring break. I just had to get out of the cold in Cleveland. I my have to visit Dave Randolph while i am here.

Tuesday, March 18, 2008

tonight

one arm jerks 24kg
4x10/10

Front squats 32kg/24kg
3x5

Windmills 24kg
4x4/4

Extended floor press 32kg
1x5/5

Double floor press 32kg/24kg
2x5

Ab wheel rollouts
2x5

Monday, March 17, 2008

Sunday, March 16, 2008

Friday, March 14, 2008

tonight's session

Halo 10/10

C+J 24kg/32kg
4x10

RR 24kg/32kg- pulling 32kg
3x5/5

Swings 24kg
3x10/10/10

TGU 32kg 5 minutes

Power Breathing Crunches
2x5

Thursday, March 13, 2008

Quick Session

Halo 5/5

Snatches 24kg bell never touches ground
20 l/r, 15 l/r, 10 l/r, 5 l/r

double MP 32kg 24kg
4x5

Suitcase Deads 32kg 24kg
2x5

One arm deads 32kg
1x5/5

Full contact twists
3x5

Sledding again on a bigger hill for 1.5 hrs. It was a blast

Family day yesterday

I took off yesterday and we went out to eat and then sledding. The kids had a blast and overall it was a great time. Everyone enjoyed it.

Tuesday, March 11, 2008

Tonight's sessions

WOD

Snatches 50
Swings 10
snatches 40
Swings 20
Snatches 30
swings 30
Snatches 20
Swings 40
Snatches 10
swings 50


I used to 24kg for all. It took me 17 minutes to do this. I hit a PR on the first set of snatches 25/25. My left i have to do GS style and the right Hard style. It was an awsome session

Monday, March 10, 2008

Today's session

Halo 5/5

Circuit 3 rounds
C&P with 32kg 5/5
Sandbag rows 120lbs 5
Good Morning Stretch 32kg and 24 kg 10
Sandbag front squats 120 lbs 8

Snatches 24kg
20/20

Warrior Diet update

I started the WD on 2/5/08. By my cheap scale, I weighed 295lbs in December. I weighed on Saturday and i am down to 270lbs. I feel great and feel stronger. So far i really like this life style. I will say that it is hardest on the weekend. I will update again in April. I plan on staying on the WD until July, then decide on whether or not to stay on it. Right now I have to say yes!

Friday, March 7, 2008

Toady

Halos 5/5

2 arm swings 32 kg 12x20 in 12 minutes

Torch presses 2-15s 4x8

RR 24kg,32kg 2x5 pulling 24kg, 1x3 pulling 32kg

Done

Thursday, March 6, 2008

Today

It's my wife's B-day, so I made it quick

2 arm swings 7x30 with 32kg on the minute for 7 minutes

Snatches 32kg
4x5/5

Clubbell swings 2-15s
2x10

Total of 15 minutes. Nice and quick

Tuesday, March 4, 2008

Presses

C&P Ladders
3x1,2,3,4,5

BUP
2x3/3

Power Breathing
2x5

Double Windmills 20kg bottom, 24kg top
2x3

Monday, March 3, 2008

Hit the USSST today with the 24kg

USSST 10/10 on the minute for 10 mins

Swings
3x10 w 32kg

Clubbell swings
2x10

This was a surprise, the last time I tried the USSST, I only hit 140 reps. Awesome!

Saturday, March 1, 2008

Yesterday

Circuit 4 rounds with 20kg and 24kg
Double MP 10
Double swings 10
double thrusters 5

Short and sweet.

Then went skating with the family for 2 hours. It has been a long time since I have been on skates. It was fun. The kids enjoyed.