Tuesday, 10/13/09 Unload Week

Dumbbell Strict Press: 30×8/45×8/50×10/55×7/50×7/. Scott says if he was just training me the primary emphasis would be unilateral training.
Barbell Step-ups: 95×12/111×16/131×12/131×12/. Great exercise!
T-Bar Rows: 50×8/100×8/120×8/120×8/.
Box Jumps, 24″: 4×6.
Roman Chair Situps, 5 second extension + 5 reps, 10/15/25/.
Reverse Flyes, 12#: 3×12.
Iso Iron Cross 2×20# for :46.

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Monday, 4/13/09

No Training

Tuesday, 4/14/09

Back Squat:  Warm-up, 135×10/185×5/205×5/.

x 3: 225/245/265/275/285/275/275/.

Kettlebell Swings, 32 kg: 15/15/15/15/15/15/25/.

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New Lifting Platform at American Gym

Monday, 12/29/08

Snatch, x 2- 1st rep from the first pull, the 2nd from the hang: 65/75/80/88/93/98/103/108

Power Snatch: 115×2/115/115/115/115/120/120/120

Kettlebell Swings, 44 kg: 2 x 10

HCB Swings, 105#: 3 x 5 Read the rest of this entry

Monday, 10/6/08

Burgener Warm-ups x 2

Snatch:
45×3/65×3
88×2 + 3 OHS
95×2 + 3 OHS
100×2 + 3 OHS
105×2 + 3 OHS
110×2 + 3 OHS 

Tuesday, 10/7/08

Back Squats, 5 x 5

Warm-up sets: 45×10/45×10/95×5/95×5/135×3/185×2/225.

Work Sets: 245/255 pr/265 pr/255/245.

80# Sandbag Lunges,

back, 25/zercher, 25 (much tougher)!

Wednesday, 10/8/08

Snatch:

85/88/88/93/
102+102/102/
108+108/
113+113/113/
105

Cleans:

93/100/135/
140+140+140+140/
140+140+140+140/
150+150+150+150/ some power, some squat
150+150+150+150/ some power, some squat
113
105

2nd pull still sucks!

Thursday, 10/9/08

Rest Day

Friday, 10/10/08 

Warmed up with a couple of sets of sandbag halos @ 20 & 30#.

Sandbag Zercher Squats, 80#: 4×10

Sandbag Squat Cleans, 80#: 21/15/10/10/10/, with about 2 minutes recovery between sets.

Saturday, 10/11/08

Hang Squat Snatch: 

85 ps/85/88 (2+2)/88 (2+2)/88 (2+2)/90 (2+2)/90 (2+2)

Sunday, 10/12/08

Rest Day

Monday 9/29/08

80# Sandbag, 3 sets, 6 reps each, 1 minute rest between sets:

• Suitcase Deadlift
• Deadlift
• Romanian Deadlift
• Good Mornings
• Bent Rows
• Cleans
• Shoulder Squats (6 each)
• Zercher Squats

Tuesday, 9/30/08

Back Squats, x 3:

135×5/185×5
225/245/265/275/285 (90%)/285/250/245

Push Press, x 3:

95×5/115×5
135/155/165/175

Wednesday, 10/1/08

Rest Day

Thursday, 10/2/08

Power Cleans

Warm-ups, x3:
45/65/65/88/95/115/135

Singles:
155/155/165/175/185/190f/190 pr/170/155
135×3/135×3

Friday, 10/3/08

Power Snatch

45×3/65×3/75×3/88×2/88×2;
singles: 98/108/108/115/125/130 pr/130/130f.

Saturday, 10/4/08

Deadlift

135×10/225×5/315×2/385×2;
singles: 405/415/425/365/365/365.

Sunday, 10/5/08

Rest Day

I had a decent week of training including a couple of personal bests, but I think the best session was yesterday’s deadlft.

Tony T Getting Air With A Sandbag

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, 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!

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 

The start of a new year means the NFL season is winding down and this weekend, sixteen teams play to advance in the playoffs. The Green Bay Packers are one of four teams that have a first round bye and will play the Seattle Seahawks in legendary Lambeau Field in Green Bay.

I didn’t have a bye so I went to the gym and tried something new and something old I haven’t done in a long time…the bench press.

I did a few sets of the Burgener Warm-up and did a Dan John routine.

4 sets, 8 reps each of Power Snatch, Overhead Squat, Back Squat, Good Mornings, Rows and Deadlifts.

45/55/65/75.

It has been a long time since I have done bench presses and the last time I did, I re-injured my left shoulder. In doing 7 x 3, I would go no higher than my bodyweight for fairly obvious reasons.

135/155/175/185/205/185/185.

The Dan John routine was a smoker and I liked it for that reason. For the bench press, caution and moderation was a good call.

Here is a funny animation from Pulitzer Prize-winning political cartoonist and animator, Walt Handelsman for all of us baby boomers working out like maniacs. For a Christmas present, I received from Valerie, 3 sessions with kettlebell instructor Steve Belanger, RKC, of Old School Barbell Club in Westminster, CA. His Kettlebells and Beyond website can be accessed here. I met Steve about a year ago when he was an instructor at a Crossfit Kettlebell seminar at Valley Crossfit. This combination stoked my interest in kettlebells and it made sense to seek Steve out for some training. For my first session today, we went through the mechanics of the swing and the snatch and will spend more time the next session on the clean and the clean and jerk and whatever else Steve has in mind.We concluded the first session with a nice cardio rip.

5 rounds of 10 two-handed swings with a 28 kg kb and immediately over to 16 kg snatches, 5 each arm. Rest 30 seconds and get some more.         

I am looking forward to the next session with Steve. He is a very personable guy and a good coach. Thanks Val!A few hours later, if the KB stuff wasn’t enough, I went to the gym and lubed up with 3 rounds of the Burgener warm-up before doing some light Oly lift work.

Power Snatch + Full Snatch + 3 Overhead Squats: 45/45/45/65/65/65/65.        

Power Clean + Hang Squat Cleans + 3 Front Squats: 65/95/115/135/135/135/115. 

I admit there was a little guilt for my Christmas Day indulgences, but I had plenty of energy for the stuff I did today.