11/28/08

Push-ups:
3x25

20 lbs weighted pull-ups:
5-5-5-5-4-3-3

Double 24kg KB press:
5-5-5-5-4-3-3

24kg swings:
5 rds of 10/10, 5/5 resting 30 seconds between rds

Stretch:
-Hamstring stretch
-Souped up toe touch
-Decompression hang

2 rds

11/27/08

Push-ups:
25

Pull-ups:
10 sets of 5 on one minute rest. Attempted an 11th set, but only got to 4 reps before pulling the plug.

COC #1:
7 singles with handles choked to just outside parallel

32kg TGU:
6 singles

16kg snatches:
5/5 on the minute for 8 minutes. 80 total snatches

24kg snatches:
2x5/5 just to see how it felt with the heavier bell

11/26/08

Pull-ups:
3 sets of 5 with a regular overhand grip
3 sets of 5 with a close chin-up grip
3 sets of 5 with a wide overhand grip

All on 1 minute rest intervals

Push-ups:
4x15

Plate curls:
3x3 at 20 lbs (2 dimes)

Elbow work:
Curls and overhead triceps extensions

Abs:
Superset of 10 HLR and 10 cross chops with a 25lbs plate 3 times through

11/25/08

Pull-ups:
1,2,3,4,5,6,7,5,4
Rest periods were 10 seconds per rep completed.

Conditioning-
As many rds as possible in 12 minutes of:
5 tire flips
60lbs KB swing, 5/5 reps
5 burpees
Double 60lbs KB farmer carry, same distance as flips.

Got 7 rds exactly

11/24/08

Push-ups:
6x15 on 1:30 rest

Pull-ups:
13, 8, 6, 5, 5

TGU:
20 minutes with the 24kg. Did not count reps. First 8 minutes were continuous work, then my left shoulder started to feel less and less stable so I took short breaks after every 1/1.

11/23/08

Bending-
Nothing special. Bent several lengths of 1/4" HRS. First time using the DO style of bending for anything harder than a 60D Timber Tie. It is a good possition for me to hold the steel in. The RV feels more natural, but after just a few attempts I was able to really bear down on the steel in the DO style. I bent a 5" length of 1/4" HRS, which matches what I've been able to do with RV.

11/21/08

Push-ups:
32, 30, 30

25lbs weighted pull-ups:
5, 5, 5, 4, 3, 3, 3
rest 1 minute between sets

Little bit of shoulder and elbow rehab/prehab.

Climbed a 15ft rope once.

Conditioning:
As many rds as possible in 12 minutes of the following

Flip a tractor tire, 7 flips
16lbs sledge strikes, 5/5 reps
70lbs KB swing, 5/5/reps

Got 7 rds plus the tire flips for the 8th rd.

Rubber band extensor work. (Have been working this for several days pretty steadily but keep forgetting to log it.)