May 28, 2013

Australian Pull-ups 3 x 5

Hanging Knee Raises 3 x 8

Presses - 28kg/28kg, 3 x 5

Front Squats - 28kg/28kg, 3 x 5

May 27, 2013

May 26 2013

Australian Pull-ups 3 x 5

Hanging Knee Raises 3 x 5

Presses - 28kg/28kg, 3 x 5

Front Squats - 28kg/28kg, 3 x 5

Bottoms up squat to presses 16kg, 2 x 3/3

May 23, 2013

Australian Pull-ups 3 x 5

Hanging Knee Raises 3 x 5

Presses - 28kg/28kg, 3 x 5

Front Squats - 28kg/28kg, 3 x 5

 

May 21, 2013

Presses - 24kg/24kg, 3 x 5

Front Squats - 24kg/24kg, 3 x 5

Hanging Knee Raises 3 x 5

Bottoms up squat to presses 16kg, 2 x 3/3

May 19, 2013

Swings 20kg; 10 x 20

Hanging knee raises 3 x 5

Pushups 3 x 5

May 7, 2013

Complex

Three rounds; 24kg/24kg, 24kg/24kg, 28kg/28kg

Swings – 5
Presses – 5
Front Squats – 5
Clean, Front Squat to Press – 5

For a total of 15 swings, 15 cleans, 30 presses, and 30 squats.

May 5, 2013

Complex

24kg; three rounds

Swings – 5

Presses – 5
Front Squats – 5
Front Squat to Press – 5

For a total of 15 swings, 30 presses, and 30 squats.

May 4, 2013

 

Complex

16kg, 20kg, 24kg, 24kg i.e. four sets

Swings – 5

Presses – 5
Front Squats – 5
Front Squat to Press – 5

For a total of 20 swings, 40 presses, and 40 squats. Done strength style vs ballistic style...still sweated up a storm

April 2013

April 19, 2013

Zercher Squats

145 lbs
5, 3, 2

TGU’s

16kg
3 x 3/3

Figured a workaround.

April 18, 2013

Zercher Squats
135 lbs
5, 3,

I have a cut on my left foot.  Trying the get ups pulled on the scab too tightly.

 April 16, 2013

Third day in a row.  I can tell that the Zercher’s are hitting the gut.

Zercher Squats

135 lbs

5, 3, 2

TGU’s

16kg
3 x 3/3

April 15, 2013

Bloody Nose.  You try lifting with a Kleenex shoved up one nostril.

Zercher Squats
125 lbs
5, 3, 2

TGU’s

16kg
3 x 3/3

April 14, 2013

Starting way at the bottom in a very easy fashion.  I feel so out of it.  Fatigued from hard work, stress, lack of good sleep, and poor diet.  The best way to dig myself deeper is to overdo it, so I’ll start in the hole.

Zercher Squats

115 lbs
5, 3, 2

TGU’s

16kg
3 x 3/3