Monday - Run planned that did not happen
Tuesday - Upper Body Strength Training
Floor Press - ( bodyweight x max reps ) 175x8, 175x6, 175x8, 175x7
Pull Ups - 12, 10,10,10
Ring Dips - ( with 3 second static holds top/bottom ) 7,4,4 ( got weak real quick )
Weighted Close Grip Pushups - 30 pounds x 15, x8
Friday - Trail Run 4.4 miles in 49:00 Ran hard and fast up and down hill. Its fun attacking hills and technical sections of trail knowing that I do not have to run for 3 more hours. Fast technical trail running is very fun!
Saturday - Lower Body Strength Training
Thruster - 95x5, 95x5, 95x5, 95x5, 95x5
KB front squats # 35's - 12, 12, 12
Strict Deadlifts - 185x5, 205x5 ( working on better form which equals less weight )
KB windmills 2x5 with # 35
KB Pass Between the Legs 2x25 with # 55
Not a great week of train but acceptable with the work and holiday schedule. My plan is unfolding for the upcoming year and it is always exciting to watch it unfold or for me to keep changing it. Next week should be almost on track and then the following I should be there..............
Showing posts with label Strength Training Upper. Show all posts
Showing posts with label Strength Training Upper. Show all posts
12/26/11
12/22/11
December 11-16
Great week of training
Monday - 3.5 mile run with 2@ 8:45 pace.
Tuesday - Worked up to 1RM on Power Clean - 115x4, 135x4, 155x2, 165x1, 1745x1
Hand Stand Pushups - 6,5,5,5
Dips with 20 lb weight vest - 8,8,8,8
King Pullups - 5,5,5
KB Snatch # 55 10:00 minuets total 60 reps
Wednesday- Light core work, abs and bridging.
KB windmill core exercise and Jumping Muscle ups
Thursday - Run 2.5 miles with 4x400m (1:45) average split
Friday - Power Snatch to Over head Squat - 65x8, 95x3, 95x3, 95x3
1 Leg Squats (pistole) - 5, 4, 3, 3 Left and right leg all unassisted. Then did one set of 11 left
and right leg assisted
KB swings # 55 3x20
Monday - 3.5 mile run with 2@ 8:45 pace.
Tuesday - Worked up to 1RM on Power Clean - 115x4, 135x4, 155x2, 165x1, 1745x1
Hand Stand Pushups - 6,5,5,5
Dips with 20 lb weight vest - 8,8,8,8
King Pullups - 5,5,5
KB Snatch # 55 10:00 minuets total 60 reps
Wednesday- Light core work, abs and bridging.
KB windmill core exercise and Jumping Muscle ups
Thursday - Run 2.5 miles with 4x400m (1:45) average split
Friday - Power Snatch to Over head Squat - 65x8, 95x3, 95x3, 95x3
1 Leg Squats (pistole) - 5, 4, 3, 3 Left and right leg all unassisted. Then did one set of 11 left
and right leg assisted
KB swings # 55 3x20
11/22/11
November 22 Strength Training
15 foot rope climb x 5 ( 4.5 were arms only, got tired and used legs on the last)
Explosive Pullups with a 5 second hold at the top (with 20 lb weight vest) 3x5
Inverted Ring Rows - 3x10
Hand stand Push ups - 3 x 6-10
Ring Dips - 10, 10
Finisher: Over Head KB throw (55 lb) x 5
Lateral Medicine Ball Throws ( 20 lb ) 10 left and 10 right
Standing sled pull 135 lb x 100 feet
Explosive Pullups with a 5 second hold at the top (with 20 lb weight vest) 3x5
Inverted Ring Rows - 3x10
Hand stand Push ups - 3 x 6-10
Ring Dips - 10, 10
Finisher: Over Head KB throw (55 lb) x 5
Lateral Medicine Ball Throws ( 20 lb ) 10 left and 10 right
Standing sled pull 135 lb x 100 feet
11/21/11
November 20th Light Strength Training
Flat Bent Leg raises - 3x30
Straight Bridge - 2x20
Hand Stand Holds - 1:00 x2
Pistol progression
KB snatch # 35 and # 55 - 5:00/ 50 reps
Mobility work on the roller
Straight Bridge - 2x20
Hand Stand Holds - 1:00 x2
Pistol progression
KB snatch # 35 and # 55 - 5:00/ 50 reps
Mobility work on the roller
November 19th Strength Training
Warm up with pushups
Press # 95 5x4
Ring Pullups (with false grip) 3x3
Dips with 25 lb weight belt 3x5
Pull ups / Hand Stand Push Ups Superset - 4x4
Strength still feels off. In that recovery window but improving. Next week really going to open it up
Press # 95 5x4
Ring Pullups (with false grip) 3x3
Dips with 25 lb weight belt 3x5
Pull ups / Hand Stand Push Ups Superset - 4x4
Strength still feels off. In that recovery window but improving. Next week really going to open it up
11/1/11
November 1st Strength Training
Light workout today in preperation for a soon to come new training template.
Playing around I suddenly cranked out some one leg squats without any assistance device. Surely it was a fluke then I was able to replicate it several times both legs. Unassisted pistole squats. A significant improvement and source of excitement
Squat cleans (light) 2 x 8-10 with 65 lb
Pullups - 10, 10
KB clean and press 35 lb - 8,8
KB rows and presses 2 x 1:00
Bodyweight ladder : Ring Pullups 1,2,,3,4,5
Hand Stand Push ups (against the wall)
Dips (with 20 lb weight vest)
Playing around I suddenly cranked out some one leg squats without any assistance device. Surely it was a fluke then I was able to replicate it several times both legs. Unassisted pistole squats. A significant improvement and source of excitement
Squat cleans (light) 2 x 8-10 with 65 lb
Pullups - 10, 10
KB clean and press 35 lb - 8,8
KB rows and presses 2 x 1:00
Bodyweight ladder : Ring Pullups 1,2,,3,4,5
Hand Stand Push ups (against the wall)
Dips (with 20 lb weight vest)
10/20/11
October 20th Strength Training Upper Body
Warm up Superset Bridging/pushups
Hang High Pulls 135 lb - 4,4,3,3,3,2,2,2,
Superset Ring Pull ups/ Hand Stand Push Ups - 4 sets of 4-10 reps
Superset Pull ups / dips - 4 sets of 4-10 reps working from dead stop to explosive and holding
KB Snatch 35 lb - 100 reps 9:00
Hang High Pulls 135 lb - 4,4,3,3,3,2,2,2,
Superset Ring Pull ups/ Hand Stand Push Ups - 4 sets of 4-10 reps
Superset Pull ups / dips - 4 sets of 4-10 reps working from dead stop to explosive and holding
KB Snatch 35 lb - 100 reps 9:00
10/13/11
10/9/11
October 9th Bodyweight Training
Did some light body weight training 45:00
Core/abdominals
Bridging
Hand Stand Pushups and Static Hold hand stand
RIng Pullups and Muscle Up Negatives
Core/abdominals
Bridging
Hand Stand Pushups and Static Hold hand stand
RIng Pullups and Muscle Up Negatives
10/6/11
October 6th Strength Training Upper Body
Warm up with pushups
Overhead Press - 95x7, 95x5, 115x5, 115x5, 125x5 ( Push Press )
Pullups ( with 20 lb weight vest ) Dead hang, explode to top and hold for 5 seconds 5x5
Ring Dips ( with 20 lb weight vest ) 5 second hold at bottom and top - 3, 3, 4, 3, 2
15 foot Rope climb x 2 ( no legs )
35 lb KB snatch 2 x20
Overhead Press - 95x7, 95x5, 115x5, 115x5, 125x5 ( Push Press )
Pullups ( with 20 lb weight vest ) Dead hang, explode to top and hold for 5 seconds 5x5
Ring Dips ( with 20 lb weight vest ) 5 second hold at bottom and top - 3, 3, 4, 3, 2
15 foot Rope climb x 2 ( no legs )
35 lb KB snatch 2 x20
9/28/11
September 28 strength training upper body
Warm up with pushups/bridges
Deadlift 245x5x3
Dips - 20, 12, 5, 5 ( last two sets with static hold 5 seconds top/bottom )
Pullups with 20 lb weight vest - dead hand to explosive and hold at the top- 5,5,5,5
Hand Stand push ups - 4 sets of 5-10 reps with partials
KB snatch - 2:00 with 35 lb - 45 reps
Deadlift 245x5x3
Dips - 20, 12, 5, 5 ( last two sets with static hold 5 seconds top/bottom )
Pullups with 20 lb weight vest - dead hand to explosive and hold at the top- 5,5,5,5
Hand Stand push ups - 4 sets of 5-10 reps with partials
KB snatch - 2:00 with 35 lb - 45 reps
9/14/11
September 14th Strength Training Upper Body
Shoulder Press - 65x10, 95x8, 105x5, 115x5 (last one push press), 115x5 (last one push press), 120x5(PP)
Power Clean - 135x3, 155x3, 155x3
Dips - 20, 12, 10, 7
Pushup
Pull up
Hand Stand Push Up - Ladder 3-6 wearing 20 lb weight vest. Ditched it for the HSPU
KB Snatch - #35 x2:00 ( 40 total both arms )
Power Clean - 135x3, 155x3, 155x3
Dips - 20, 12, 10, 7
Pushup
Pull up
Hand Stand Push Up - Ladder 3-6 wearing 20 lb weight vest. Ditched it for the HSPU
KB Snatch - #35 x2:00 ( 40 total both arms )
9/8/11
September 8th Strength Training
Had to mix upper and lower today because of another busy week.
Shoulder Press- 95x8, 105x7, 115x5, 120x3, 120x3
Squat- 120x8, 135x8, 155x5, 175x5, 190x3
( Have not done back squats in several weeks, felt strong but legs are screaming. Still hanging around the same weight)
Dips - 15, 15, 10
KB swing 55 lb - 20, 20, 20
KB Snatch 35 lb - 2:00 continuous 18 each arm
Shoulder Press- 95x8, 105x7, 115x5, 120x3, 120x3
Squat- 120x8, 135x8, 155x5, 175x5, 190x3
( Have not done back squats in several weeks, felt strong but legs are screaming. Still hanging around the same weight)
Dips - 15, 15, 10
KB swing 55 lb - 20, 20, 20
KB Snatch 35 lb - 2:00 continuous 18 each arm
8/30/11
August 30 Strength Training Upper Body
Warm up Shoulder mobility
Hang Clean and Press - 95x8, 95x8, 115x6, 135x4, 135x4, 135x3
Ladder from 1-9 of Dips, RIng Push ups, Pull ups
15 foot rope climb x 3 arms only
Seated sled drags 50 feet - 135 lb
Sledged Hammer against tire 2x 2:00
Hang Clean and Press - 95x8, 95x8, 115x6, 135x4, 135x4, 135x3
Ladder from 1-9 of Dips, RIng Push ups, Pull ups
15 foot rope climb x 3 arms only
Seated sled drags 50 feet - 135 lb
Sledged Hammer against tire 2x 2:00
8/27/11
August 26th Strength Training Upper Body
Felt pretty banged up from 15 miler yesterday.
Warm up and Shoulder mobility
KB Clean and Press # 35 (3 x 8-12)
Ring Dips 3x10
Hand Stand Push Ups - 5, 8, 5 (Up against a wall, not full range of motion)
Pullups ( Chest to Bar ) 5, 5
Reverse Crunch 2x15
Warm up and Shoulder mobility
KB Clean and Press # 35 (3 x 8-12)
Ring Dips 3x10
Hand Stand Push Ups - 5, 8, 5 (Up against a wall, not full range of motion)
Pullups ( Chest to Bar ) 5, 5
Reverse Crunch 2x15
8/19/11
August 19th Strength Training
Pressed for time this week so I combined strength training to include upper and lower
Deadlift - 135x10, 135x10, 185x10, 225x7, 225x7, 225x7
KB Shoulder Press- 35x10, 35x10, 55x2, 35x8 both sides
Sled dragging - Light 45 pounds, continuous for 7 minuets with belt, backwards, side step
Broad Jumps - x4
Squat jumps - 2x10
Ring Pull ups - 10, then with 20 pound weight vest 5, 5
Deadlift - 135x10, 135x10, 185x10, 225x7, 225x7, 225x7
KB Shoulder Press- 35x10, 35x10, 55x2, 35x8 both sides
Sled dragging - Light 45 pounds, continuous for 7 minuets with belt, backwards, side step
Broad Jumps - x4
Squat jumps - 2x10
Ring Pull ups - 10, then with 20 pound weight vest 5, 5
8/10/11
August 9th Upper Body Strength Training
Shoulder Warm up
Sandbag clean and press - 60 lbs x 8, 60 lbs x 5, 80 lbs x4, 80 lbs x4
Ring Dips - 15, 12, 10, 8
Rope Pullups - 10, 10, 8
Quick workout, not the best day of training.
Sandbag clean and press - 60 lbs x 8, 60 lbs x 5, 80 lbs x4, 80 lbs x4
Ring Dips - 15, 12, 10, 8
Rope Pullups - 10, 10, 8
Quick workout, not the best day of training.
8/5/11
August 4th Strength Training Upper Body
Had to get in a midnight training session. The day would not surrender time for training, I had to part with sleep..........
Warm up with abdominal - Knee Tucks 3x40
Shoulder Mobility and warm up. Pressing with 20 lb medicine ball
Sand Bag Clean and Press ( push press ) 60 lbs 3 sets x 5 reps
80 lbs 2 sets x 5 reps
Dips - 15, 15, 10
Using my Ropes - Double Rope Pull ups 3x10
Great workout, it is fun and challenging to lift and press unique and awkward objects
Warm up with abdominal - Knee Tucks 3x40
Shoulder Mobility and warm up. Pressing with 20 lb medicine ball
Sand Bag Clean and Press ( push press ) 60 lbs 3 sets x 5 reps
80 lbs 2 sets x 5 reps
Dips - 15, 15, 10
Using my Ropes - Double Rope Pull ups 3x10
Great workout, it is fun and challenging to lift and press unique and awkward objects
7/26/11
July 26th Strength Training Upper Body
Some abdominal work to warm up
15 foot Rope Climb- x5 mixture of arms only, double rope climb and wearing a 20 lb vest
Ring Dips- 12, 8, 6
Hand Stand Push Ups - (against a wall) 8, 6
KB Snatch # 35 - 2minuets of continuous work
15 foot Rope Climb- x5 mixture of arms only, double rope climb and wearing a 20 lb vest
Ring Dips- 12, 8, 6
Hand Stand Push Ups - (against a wall) 8, 6
KB Snatch # 35 - 2minuets of continuous work
7/23/11
July 23 Strength Training Upper Body
Warm up - Air Squats , Handstand practice
Push Press - 95x5, 135x5, 135x5, 135x5, 135x5
Ring Dips - 8, 8, 7
Pull ups ( Chest to Bar ) 5, 5, 5, 5
5 Minuets of Continuous Conditioning with Kettle Bells
KB swings 55lb
KB snatches 35lb
KB Cleans 35 lb
Push Press - 95x5, 135x5, 135x5, 135x5, 135x5
Ring Dips - 8, 8, 7
Pull ups ( Chest to Bar ) 5, 5, 5, 5
5 Minuets of Continuous Conditioning with Kettle Bells
KB swings 55lb
KB snatches 35lb
KB Cleans 35 lb
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