June 30, 2011

Ballistic Day

LCCJ
16kg/16kg
8 minutes
8 x 3
24/24

TGU
24kg
9 minutes
5 x 1/1

Swings
20kg
10 minutes
10 x 10/10


Today was another ease back into it day. However, I actually PR’d with the 24kg TGU’s in volume/intensity density.

June 27, 2011

Grind Day

C&P
16kg; 5/5
20kg; 5/5
24kg; 5/5

28kg
10 minutes
6 x 3/3

Goblet Squats
20kg
10 minutes
10 x 3
30

Double C&P
24kg/24kg
8 minutes
6 x 3

Been a while. Work's been busy. Just easing back into it.

May 5, 2011

Ballistic Day

LCCJ
20kg/20kg
10 minutes
7 x 5
35/35

TGU
24kg
8 minutes
3 x 1/1

Swings
20kg
10 minutes
10 x 10/10

May 2, 2011

Grind Day

Kneeling Chops
Kneeling Halos
Kneeling Press for warm-ups
12kg
2 x 5/5/5/5

C&P
20kg; 5/5
24kg; 5/5
32kg; 5/5

36kg
8 minutes
4 x 2/5


Goblet Squats
24kg
7 minutes
4 x 4
16

Double C&P
24kg/24kg
7 minutes
7 x 3


First day back from a long layoff.
Work is super busy, plus I got additional responsibility.
Also, I’ve been recovering from either plantar fasciitis or a bruised heel. I’m leaning towards the former. The LCCJ’s aggravated that pretty good.

March 24, 2011

Ballistic Day
Light

LCCJ
20kg/20kg
11 minutes
3 x (2, 4, 6)
36/36

TGU - Partials
28kg
9 minutes
2 x 1/1 by 3’s to post.

Bloody nose ended the session.

March 23, 2011

Grind Day

Kneeling Press for warm-ups
12kg
2 x 5/5/5/5

C&P
36kg
10 minutes
7 x 2/2

Goblet Squats
20kg
2, 4, 6, 6, 4, 2

Assisted Pull-ups
3 x 5

Glutes’ and Hammies have been in spasm for the last few days.

Great Pull-up Videos

Since one of my goals is to get my Fat Butt over the bar these two videos caught my attention.