Ballistics
LCCJ
20 kg/20 kg
10 minutes
3 x (2, 4, 6)
Swing, Swing, Snatch
24kg
10 x 3/3 (60/60 swings, 30/30 snatches)
428 calories – 45% fat
159 max – 92%
129 avg – 75%
Hard – 11:30
Med – 13:50
Light – 11:16
36:36 total
Recovery – 10 beats/30 seconds.
Monday, March 1, 2010
Sunday, February 28, 2010
February 28, 2010
Grinds
Planks
5 x 40 seconds
C&P
32kg x 2/2
24kg x 5/5
16kg x 5/5
3 rounds
Goblet Squat
32kg
5 x 5
Stacked Press
16kg/12kg
3 x 2/2
Long Push Press with Walkout
32kg
5 x 1/1
Dan John Batwings
16kg/16kg
6 x 10 seconds
Suitcase Deadlift and One handed Farmer’s Walk
32kg
2/2 x (5 + 60’)
Planks
5 x 40 seconds
C&P
32kg x 2/2
24kg x 5/5
16kg x 5/5
3 rounds
Goblet Squat
32kg
5 x 5
Stacked Press
16kg/12kg
3 x 2/2
Long Push Press with Walkout
32kg
5 x 1/1
Dan John Batwings
16kg/16kg
6 x 10 seconds
Suitcase Deadlift and One handed Farmer’s Walk
32kg
2/2 x (5 + 60’)
Saturday, February 27, 2010
Friday, February 26, 2010
February 26, 2010
Grind
This was a ‘punch the clock’ workout. I started kind of late and not really feeling it. No pressing, but I did add a twist to the windmills - snatch the upper 20kg, bow and touch the floor, stand, bow and pick up the lower 20kg. That was one rep. I gained more time under the bell and worked the range of motion for half of the rep. It was kind of a Kalos Sthenos Windmill.
TGU
20kg;
1 x 3/3
Indian Club
2 minutes
Goblet Squat without ball
32kg
5 x 5
Windmills
20kg/20kg
3 x 3/3
Dan John Batwings
16kg/16kg
5 x 10 seconds
Planks
5 x 30 seconds
This was a ‘punch the clock’ workout. I started kind of late and not really feeling it. No pressing, but I did add a twist to the windmills - snatch the upper 20kg, bow and touch the floor, stand, bow and pick up the lower 20kg. That was one rep. I gained more time under the bell and worked the range of motion for half of the rep. It was kind of a Kalos Sthenos Windmill.
TGU
20kg;
1 x 3/3
Indian Club
2 minutes
Goblet Squat without ball
32kg
5 x 5
Windmills
20kg/20kg
3 x 3/3
Dan John Batwings
16kg/16kg
5 x 10 seconds
Planks
5 x 30 seconds
Monday, February 22, 2010
February 22, 2010
Grind
TGU
20kg;
10 minutes
5 x 1/1
Indian Club
2 minutes
C&P
32kg x 2/2
24kg x 5/5
16kg x 5/5
5 rounds
Indian Club
2 minutes
Goblet Squat with ball
32kg
5 minutes
4 x 5
One Legged Military Press
20kg; Contra lateral
5 minutes
4 x 3/3
Dan John Batwings
16kg/16kg
5 x 10 seconds
TGU
20kg;
10 minutes
5 x 1/1
Indian Club
2 minutes
C&P
32kg x 2/2
24kg x 5/5
16kg x 5/5
5 rounds
Indian Club
2 minutes
Goblet Squat with ball
32kg
5 minutes
4 x 5
One Legged Military Press
20kg; Contra lateral
5 minutes
4 x 3/3
Dan John Batwings
16kg/16kg
5 x 10 seconds
Sunday, February 21, 2010
February 21, 2010 - Ballistic
VPP
16kg/16kg
10 minutes
7 x (2,4,6)
Double C&J
16kg/16kg
10 minutes
5 x (2, 4, 6)
Snatch
16kg
7 x 10/10
536 calories – 40% fat
162 max – 94%
137 avg – 79%
Hard – 22:05
Med – 12:41
Light – 7:02
41:48 total
Recovery – 22 beats/30 seconds.
16kg/16kg
10 minutes
7 x (2,4,6)
Double C&J
16kg/16kg
10 minutes
5 x (2, 4, 6)
Snatch
16kg
7 x 10/10
536 calories – 40% fat
162 max – 94%
137 avg – 79%
Hard – 22:05
Med – 12:41
Light – 7:02
41:48 total
Recovery – 22 beats/30 seconds.
Friday, February 19, 2010
February 19th, 2010
Grinds
TGU
16kg;
10 minutes
6 x 1/1
Indian Club
2 minutes
One Legged Military Press
16kg; Contra lateral
10 minutes
6 x 4/4
Goblet Squat with ball
24kg
10 minutes
9 x 5
C&P
32kg x 3/3
24kg x 5/5
16kg x 5/5
2 rounds
TGU
16kg;
10 minutes
6 x 1/1
Indian Club
2 minutes
One Legged Military Press
16kg; Contra lateral
10 minutes
6 x 4/4
Goblet Squat with ball
24kg
10 minutes
9 x 5
C&P
32kg x 3/3
24kg x 5/5
16kg x 5/5
2 rounds
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