10/14/08

Please excuse the delay in posting lately. I forgot to take my power cord on my trip to Wisconsin and thus was unexpectedly computer-less most of the week.

Mobility-
Usual SJ routine

Kettlebells-
Swings/farmer carries:
As many rds as possible in 10 minutes of
32kg swing, 10 reps
2x50lbs DB farmer carry, approx 10 yards

Ended up with 12 rds

Blockweights-
Deadlift a 25lbs dumbbell by the bell for 3x5

Also forgot to bring COC on this trip, so no gripper work.

10/13/08

Today marks the first day of a two week cycle of kettlebells. I will also be working on bending, block weights and grippers.

Double 24kg front squat:
3x10

Bending:
2x6" grip brite timber ties taped together. I had kinked this a couple weeks ago and this week I completed the sweep.

2x6" grip brite timber ties taped together. This was a start to finish bend. PR.

1/4x6" HRS

32kg TGU:
5 singles L/R in 10 minutes

10/12/08

Mobility-
Usual SJ routine (first day back on the wagon after approximately 2 weeks off)

PTP-
Side press:
65x5, 60x5

DL:
285x5, 255x5

Grip-
2x10lbs plate curls:
2x5

2x10lbs high pull:
2x5

Wrist roller:
2 trips each way with 16kg on the floor

10/11/08

PTP-
Side press:
60x5, 55x5

DL:
280x5, 250x5

Gun show- (rehab/prehab)
E-Z curl bar curls:
65x10

Barbell 2 point row:
55x10

E-Z curl bar skull crushers:
65x5, 65x3

10/10/08

PTP-
Side press:
55x5, 50x5

DL:
275x5, 245x5

Abs-
Jandas:
3x5

Franklin-
Try this link for the wrist roller idea. It is a John Brookfield Grip Tip from IronMind.com

10/9/08

Anja is 11 months today!

PTP-
Side press:
50x5, 45x5

DL:
270x5, 245x5

Grip-
Pinch grip pick-up:
2x10lbs plates picking up a box cutter 2x5 high pull

Wrist roller:
Drag a 20lbs kettlebell across the floor 2 trips both ways. I will upgrade to the 16kg next time I do this.

Plate curls:
2x10lbs plates 2x5

10/7/08

PTP-
Side press:
65x5, 60x5

DL:
265x5, 245x5

Abs-
Full contact twist:
3x5 with 7.5 pounds on loaded end of bar