Monday, 9/22/08

Warmed up with overhead squats:
45/45/65/65, 10 reps each.

Back Squats, x 3:
135×5/135×10/185×5/
205/245/265/275/280

Front Squats, x 5:
111/131/155/175/185

Tuesday, 9/24/08

Power Snatch, x 3:
65/65/88/88/88/93/98/103/103/108/108×1 + 3 OHS/108×1 + 3/108×1 + 5.

Overhead Squats, 115, 5×5:

Thursday, 9/25/08

4 rounds,

400 meter Sandbag Carry, 80#, (back, left shoulder, right shoulder, bear hug).

25 Kettlebell Swings, 24 kg, H2H.

Sandbag Back Squats, 80#  6 x 20. The last two sets were done with 2 crossed over mini bands for greater resistance.

Friday, 9/26/08

Rest Day. I learned that my gym, Met-Rx will stay open after all under new ownership. That is great news!

Saturday, 9/27/08

Burgener Warm-ups x 3

Hang Snatch, 2 x 3:
45/65/88/100/105/110/115, 1 x 3 + 1 single.

One Hand Barbell Snatch, x 3 left and right.
45/65/75/80. A little wobbly with 80# on the left .

Sunday, 9/28/08

Kettlebell Swings, 24 kg.
25/25/25/25 (5,300 lbs)
Kettlebell Swings, 32 kg.
10 x 10 + 1 (7,070 lbs)

Monday, 9/1/08

Hang Snatch, x 3

65/70/75/80/
singles: 95/105/105ps/110/110

Shoulder Press w/axle

60×10/80×10/125×5/145×3/155×3

Tuesday, 9/2/08

Core Training:

• Planks: 2×45 s
• Med Ball Rotations, 12#: 2×15
• Med Ball Sit-ups, 12#: 2×15
• Reverse Hyperextensions, 50# 2×15

Strength Training:

• Back Squat: 45×10/135×10/185×15
• Glute Ham Raises, bw: 15
• Pull-Ups, assisted, purple band: 15
• Shoulder Press: 95×15
• Standing Calf Raise w/BB, 135#-15, 180#-15.
• Deadlift Rack Pulls, 110% 1RM, 1st pin: 225×6/315×6/405×3/505×3/495/505×2/505/505/505.

Wednesday, 9/3/08

Rest Day

Thursday, 9/4/08

Slacker Day

Friday, 9/5/08

Core Training

• Planks, 2 x :45
• 10# Ball Slams, 2 x 15
• 8# Med Ball vertical tosses, 2 x 15
• Leg Raise, 2 x 15
• Back Extensions, 2 x 15

Strength Training

• BB Bent Row @ 2 x 135 x 8
• Incline Bench Press @ 2 x 135 x 8
• Snatch, x 3: 45/45/65/70/88/95/95
• Drop Snatches: x 3: 45/45/65/70/66/95/95
• Overhead Squats, x 3 45/65/70/88/95
• Kettlebell Snatches, 10/10

Sandbag Workout

Power Clean, 50#, 10/10; 60#, 10/10;70#, 10/10

Front Squat, 50#, 10/10; 60#, 10/10;70#, 10/10

Back Squat, 50#, 10/10; 60#, 10/10;70#, 10/10

Bent Row, 50#, 10/10; 60#, 10/10;70#, 10/10

Rotational Deadlift, 50#, 10/10; 60#, 10/10;70#, 10/10

Big win for Bucky on Saturday!

Monday, 8/25/08

Burgener warm-ups with empty bar snatches

BB Snatch:

65×3/70×3/75×3/80×2/88/88/88/88/88.

Good Mornings:

95/115/135/135/135

2 sets, 10 GHD sit-ups, 10 Hip Extensions to hyper extensions for the hammies, 10 Reverse Crunches.

Tuesday, 8/26/08

4 rounds:

10 70# sandbag lifts (power cleans, squat cleans, zercher squats, overhead presses)
10 70# kettlebell swings
10 AbMat sit-ups
10 push-ups
10 burpees
10 air squats

Brief rest between sets

Wednesday, 8/27/08

Rest Day

Torri’s Deadlift PR

Thursday, 8/27/08

Burgener Warm-ups x 3

Muscle Snatch:
65×3/65×3

Power Snatch:
65×3/65×3

Hang Snatch:
65×3/65×3/7×2/75×3 crap/; the rest were singles, 75/80/90/90/90/95/100/100/100/100

Hang Clean:
112×2/111×2/120×2/125×2/135×2/145×2/155×2/1600×2

BB Russian Twists, x 10:
45/55/65

Kettlebell Snatch:
3×20

Abmat Sit-ups:
30/40/30

Reverse Crunches:
2×15

Friday, 8/29/08

Rest Day

Saturday, 8/30/08

Mid Hang Snatch:
45×3/65×3/70×3/
75/80/85/90/95/100 ps/100/105/105f/105 ps/105/110 ps/110 f/110 f/110.

DE Deadlifts:
225×5/225×5
60% @280#, 5 singles, with 1 minute rest between lifts.
70% @325#, 5 singles, with 1 minute rest.
75% @350#, 2 singles, with 1 minute rest.

Sandbag Cleans,
70# squat: 10/10/
power: 10/10/10

Sandbag Zercher Squats,
70# 10/10/10

Sunday, 8/31/08

40# Ruck Run. After walking for 10 minutes with the ruck, I ran, as it where, for 5 minutes. When I got to the base of my hill, I ran up it 2x and walked down. After I ran up 3 more times, I added in 25 step-ups on a rock, 25 push-ups and 25 air squats for each. This took about 25 minutes and walked another 10 minutes to get home, totally spent!

Monday, 8/18/08

During the warm-ups, I did empty bar OHS, starting wide and moving in to clean grip. I also did behind-the-back presses, sliding the bar as far down my back as possible.

Hang Snatch, x2:
45/65/70/80/88/90/95/100

Snatch Pulls, x3:
155/155/155/165

Tuesday, 8/19/08

Birthday Workout

My Birthday Present

Shoulder Press, 5×5:
95/115/135/135/155

Clean Deadlift, x3
205/205

Snatch Deadlift from deficit, x3
205/205

Deadlift, x 3
275/295/325 (70%)/325/325

Wednesday, 8/20/08

Rest Day

Thursday, 8/21/08

Warm-up included 45# OHS starting wide and ending with clean grip.

Snatch, 2 position:
45/45/65/70/75/88/95/100/105/111/115/125f/

Behind the Neck Jerk x 3
124/125/125/125

Overhead Squat, x 3
125/125/125/125

Clean & Jerk, 2 position x 2:
115/115/125/135/155

Ab-Mat sit-ups:
3×35

Val's Birthday Gift to MarkFu

Friday, 8/22/08

100 Air Squats (100)
100 Push-ups (40/20/15/11/14). Wow, been a while. Push-ups are rusty!
100 Sit-ups (50/50)

Kettlebell Swings, 32 kg w/2″ rope: 10
Kettlebell Swings, 32 kg w/1.5″ rope: 10
Kettlebell Swings, 32 kg 2H: 5×10
Kettlebell Swings, 32 k 1H: 5×10

Saturday, 8/23/08

Took some training with a trainer who used to be the strength and conditioning coach at Newport Harbor High School.

Snatch: 65×3/88×3/111×2/131×1 f/111×2/
The problem is my second pull isn’t there and there is no hip pop.
Cleans: 111×2. Same problem, no hip pop.

Clean Deadlifts; 2×5 @ 155#

Front Squats: 45×10/88×5/111×5/131×5/; 155×3/175×3/185×3/195×3/165×3/175×3/175×3

Sunday, 8/24/08

Rest Day

Monday, 8/11/08

In 20 minutes, count rounds of:
5 overhead squats, 45#
10 GHD sit-ups
10 hip extensions

Total: 14 rounds

Tuesday, 8/12/09

Warmed up with a short jog and into some light kettlebell stuff.

With a 20 kg kettlebell,

2×50 Figure 8’s, 2×15 Goblet Squats, 2×20 Overhead Squats,

2 Hands Anyhow with a 16 and 24 kg bell

Kettlebell Swings, 32 kg, 2H: 4×20

Kettlebell Swings, 32 kg, 1: 4×20

100# Sandbag Zercher Squats: 5×5

Wednesday, 8/13/08

Rest Day

Thursday, 8/14/08

Burgener warm-ups x 3

Hang Snatch:
65×3/75×3/80×3/ 2 position: 90×2/90×2/95×2/100×2/105×3

Back Squat. 5×5
135/185/225/245/235

Deadlift, 5×5
225/275/315/335/315

Hungarian Core Blaster
78×10/78×10/103×10/103×10/1003×10/103×10

AbMat sit-ups
4×30

Friday, 8/15/08

Rest Day

Saturday, 8/16/08

BB Snatch, x 2:

65/65/70/75/80/88/95/95/100/

Single + 3 OHS

105/105

Sunday, 8/17/08

Warmed up by doing empty bar overhead squats starting wide and finishing with a clean grip. 6×3.

Squat clean + 3 front squats: 88

Squat Clean + 3 Presses: 88/95/115

Squat Clean singles + 3 Push Presses: 135/135/145/159/159/164 (97% 1RM)

Now for the fun stuff…

I found a rock at the back of the gym and decided to kneel in front of it and clean and press it. I cleaned it 5x and on each clean pressed it 3-5 times. Great core training as there is no hip and leg play. I got tight and lifted. After that, I walked it about 75 meters and put my new implement on the scale where it weighed in at 80#.

Monday, 7/28/08

3 Position Snatch, x 3: 65/65/75/80/88/90
Hang Power Clean, x 3: 90/115/139/149/155 + press/160 f/160 + press.

——————————————————–

Tuesday 7/29/08

Kettlebells Swings Pyramid, 24 kg. 5×15 32 kg. 5×10 103 lb.* 5×5 *is a T-Bar or homemade “Hungarian Core Blaster” 103 lb. 5×5 32 kg. 5×10 24 kg. 5×15 About a minute rest between most sets.

For the finisher,

Farmers Walk, 2 x 190 lb x 225 & 250′ respectively.

—————————————————————-

Wednesday, 7/30/08

Rest Day

—————————————————————-

Thursday, 7/31/08

Hang Snatch 65×3/75×3/90/90/100/110

HITT Run, 20 min 5 minute walk followed by running intervals 1 minute run, 1 minute rest, 1:1 for 15 minutes.

Overhead Squats 45×5/90×3/95×3/105×3/115×3/135×3

Kettlebell Swings, 32 kg. 2H: 10/10/10 H2H: 10/10/10/10/10/10/10 —————————————————————–

Friday, 8/1/01

HIIT Workout in Back Bay. I walked for 5 minutes with a 40# weighted vest and then did 8 hill repeats, 1 minute on, 2 minutes rest. Good solid anaerobic effort.

———————————————————

Saturday, 8/2/08

Muscle Snatch + Overhead Squat + Snatch Balance x 3: 45/65/75/80/88

HIIT on treadmill: 5 minute walk, 1 min on/1 min off for 15 min, increasing speed by .5 mph from 7 to 10 mph.

Hang Squat Clean, x 3 95/115/125/135/145.

Press + Push Press + Push Jerk, 1 each: 95/115/135/145/155/160 My jerks still suck.

—————————————————————

Sunday, 8/3/08

Rest Day

Val and I went to UCLA for a one hour training at the tail end of the big RKC cert being held there. Learned a little, did not get much in the way of a workout, but had a great time, nonetheless.

That’s Val and I with Dan John, who along with Brett Jones and Harvey, coached our group. Here are pictures of the last RKC workout.

Our pal, Steve Belanger, was there training and saw actor, John Saxon who became famous in his role with Bruce Lee in “Enter the Dragon”. At age 75, I am told he is still quite good with the kettlebell.

———————————————————————————–

One of the most interesting people in the lifting and throwing sports is Dan John. I enjoy his newsletters and especially his e-book, “From the Ground Up”. My workout was inspired by the lifts Dan likes to teach.

I didn’t go all out, but I did get a good workout and enjoyed the lifts.

My warm-ups:

Overhead Press: 45 x 15, 90 x10; Squat, 45 x 15, 90 x 10; Dislocates & Overhead Squats with the stick; 15/15/15. Overhead Squat with a 45# bar x 3.

The fun part:

Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat, x 3: 

45/55/65/75/85.

Overhead Squats x 5 

90/95/100/105/110