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  1. Program Minimum with 32 Kg.

    by , 06-14-2009 at 06:21 AM
    Monday:
    • TGU- 32kg 5-10 mins
    • Pullups Ladders- Light day (BW+15lbs) * Wide, neutral, or palm towards
    • Pistols- Naked Warrior
    Tuesday:
    • Swings- 32kg for 12 mins
    • Abs- (Ab Wheel)- (3-5)x(3-5)
    • Gripwork
      • COC- #1.5 for singles
      • #1 to complete up to 15 reps
      • Extensor Bands- red band (3x6)
    Wednesday:
    • TGU- 32Kg 5-10 mins.
    • Pullup Ladders- Medium Day (BW+15)
    • Pistols- NW
    Thursday:
    • Swings- 32Kg for 12 mins
    • Obliques- (3-5)x(3-5)
    • Gripwork
      • Light COC-
    ...
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  2. Strength Test Day: 5/30

    by , 06-14-2009 at 06:07 AM
    MP:
    32 Kg. KB- 4 reps right
    5 reps left
    *Last PR was 3 reps R&L in December of 08
    I think I would have gotten 5 with Right today if I was more focused. I was displeased with my tension on Right and really focused on leakages on Left. It paid off. I damn near got 6 reps on Left

    Pullups:
    Bodyweight- Neutral hand position
    11reps.
    *Last PR was 11 in December of 08. I'm not happy with this result and am surprised. ...
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  3. Training Schedule- April and May 2009

    by , 05-25-2009 at 10:15 AM
    ETK- 24 kg Kettlebell
    Monday: Light Day
    MP ladders
    Pullups ladders with bodyweight
    (mixture of chins, neutral grip, and wide grip pullups)
    Pistols PTP style- singles and doubles
    Snatches 2-12 mins.
    Ab wheel 3x3
    Grip work- COC #1 and #1.5. Singles with 1.5 and up to 5 reps with 1

    Wednesday: Medium Day
    MP ladders
    Pullups ladders with bw
    Pistols PTP style
    Swings with 32kg 2-12 mins
    Ab wheel 3x3

    ...

    Updated 05-26-2009 at 08:31 AM by acu-man

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