5.27.09

Daily Dozen

A1. H2H C&P - 3x3/3 40kg
A2. OA ballistic row 3x6/6 40kg

1 min rest between sets

B1. DBL Rack Kickstand Lunge - 1x4/4 -32kgs, 2x6/6 - 224kgs
B2. DBL swings - 3x6/6 32kgs

1 min rest between sets

C1. Ab roll out - 3x6
C2. Janda - 3x5

1 min rest between sets

Great session today

5.23.09

Daily Dozen

A1. BB C&P - 135#x6, 155#x6, 185#x2(drop set 135#x4)
A2. BB Ballistic bent rows 185#x6, 225#2x6

1 min between sets

B1. DBL KB Kickstand Lunge - 3x8L/R - 24kgs
B2. DBL Swings - 3x8 - 24kgs

1 min between sets

C1. Ab wheel roll outs 3x6
C2. DBL OH walks 3 rounds - 24kgs

1 min between sets

No Hindu squats - they have been hurting my left hip

This completes my first full week of HFT doing 6 days/week. I feel awesome. I love training everyday. I should have never stopped in late Dec. I will finish this month and then decide to do it again or something else. I will keep you posted.

5.22.09

Daily Dozen

Wall slides 2x10

Bretzel

A1. DBL C&P - 3x8 - 24kgs
A2. DBL Ballistic Row - 3x8 - 24kgs

1 min between sets

B. DBL C&FSQ - 3x8 - 24kgs

1 min between sets

Finisher - 40 hindu squats

Hip flexor stretches

5.21.09

JM - Daily Dozen - 20 reps each

A1. relaxed MP 2x12, 1x10 - 24kgs
A2. DBL Alt bent rows - 3x12 -24kgs

B1. C&FSQ 2x8,1x6 -24kgs

30 hindu squats

5.20.09

JM - Daily Dozen
Me - 40 reps on most exercises
Steven - 13 reps

Steven's knee is real sore from the low box squats, so I told him to RICE it. He will be back soon

Me

A1. Hand to Hand C&P 3x12L/R - 24kgs
A2. OA ballistic rows - 3x12L/R - 24kgs

1 min rest between each

B1. DBL Rack Kickstand lunge 3x6L/R - 24kgs
B2. DBL Swings - 3x10 - 24kgs

1 min rest between each

C1. Ab wheel roll outs - 3x6
C2. jandas - 3x5 - Used a little momentum up, real slow down

1 min rest between each

Finisher - Jump squats - 1x10 - First time doing these - Jump back, then forward into hindu squat, repeat. A different feel.

5.19.09

JM - Daily Dozen 30 reps on most

Wall slides 3x10

Bretzel - 2L/R

A1. DBL hang C&P 3x8 -24kgs
A2. ALT RR 3x8 - 24kgs

1 min between sets

B1. DBL C&FSQ - 3x6 - 24kgs
B2. DBL swings - 24kgs

1 min between sets

C1. Side bends 3x8L/R- 24kg
C2. DBL OH walks - 3 rounds - 24kgs

1 min between sets

Finsiher - Hindu squats 35 reps - slight pain in left hip.. Only when I get in fast rhythm


Hip Flexors stretch 2xL/R

Bretzel 1L/R