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armadin

Training Log: May 1st, 2008

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by , 05-01-2008 at 12:00 AM (452 Views)
# new
Date: May 01 2008

3 rounds, 5 min rest between

Swings 30/30 - 24 kg
Overhead Squats 8/8 - 24 kg
Ground to Overhead 6 8 - 100 lbs Sandbag
LCCJ 10/10 - 24 kg
Tactical Lunges 30 - 24 kg
Zercher Squats 8 - 100 lbs Sandbag
Sprint


# new
Date: May 03 2008

LCCJ 15/15 - 16 kg
LCCJ 15/15 - 24 kg
2KB LCCJ 25 5:00 - 24 kg
Pull Ups 8 - BW
2KB LCCJ 18 3:00 - 24 kg
2KB LCCJ 14 2:00 - 24 kg
Pull Ups 8 - BW
2KB LCCJ 12 1:00 - 24 kg
2KB FSQ 8 - 24 kg
Pull Ups 8 - BW

3 Rounds Heavy Bag
3:00 round, 1:30 rest


# new
Date: May 04 2008

2 Rounds
Swings 30/30 - 24 kg
Around the World 10/10 - 37 lb Sandbag
OHS 8/8 - 24 kg
Clean & Press/Jerk 10 - 125 lbs Sandbag
LCCJ 15/15 - 24 kg
Zercher Squats 10 - 125 lbs Sandbag
Snatch 25/25 - 24 kg
Sprint 150 meters

rest 3 minutes

# new
Date: May 06 2008

LCCJ 15/15 - 16 kg
LCCJ 15/15 - 24 kg
LCCJ 15/15 - 32 kg
LCCJ 5/5 - 40 kg
LCCJ 10/10 - 32 kg
LCCJ 25/25 - 24 kg

Pull Ups 8 - BW
Ring Push Ups 10 - BW


# new
Date: May 07 2008

LCCJ 15/15 - 16 kg
LCCJ 3x20/20 non stop +13 mins - 24 kg

Pull Ups 8 - BW
Ring Push Ups 10 - BW
Pull Ups 3 - BW + 16 kg
Ring Push Ups 10 - BW
Pull Ups 3 - BW + 16 kg
Ring Push Ups 10 - BW
Pull Ups 8 - BW
Ring Push Ups 10 - BW


# new
Date: May 08 2008

Steve Maxwell's 30 minute Maxercise WO
Each exercise is one minute left, 1 minute right, 16kg

01. Sling shot
02. Halos
03. Windmills (straight legs)
04. Tactical lunges
05. Turkish getups
06. Snatches
07. Military press
08. Overhead squat
09. Figure 8 cossack style
10. Clean and press
11. Around the legs/under the butt pass
12. Cleans
13. Squat push press
14. Walking swings
15. Getup situps


# new
Date: May 16 2008

Just got over a nasty virus...

Steve Maxwell's Sandbag rountine from Putting It All Together May 16th
100 lbs Sandbag for 1 - 4
30 reps of each sand bag exercise in as many sets as needed, then move on to the next exercise. Take a breaks as needed

1) Sand Bag Clean and Press
* The bag must touch the floor each rep, clean to chest and press overhead

2) Sand Bag Bear Hug Squats--
* Hug the bag to your chest- squat butt to floor while bear hugging the bag

3) Sand Bag Bent Over Rows
* Standing over the bag, row the bag to the chest and back out to arms length

4) Shouldering the Sand Bag
* Lift the sand bag from the floor and, in one motion lift, to the left shoulder; repeat on the right side going back and forth continuously

5) Sand Bag Get-Ups - used 34 pound bag, not sure if I did this one right...
* Lie down on the floor and put the bag on chest--no hands or elbows--use momentum and scissor-kick up, then do a reverse lunge, stand up, reverse and repeat. Wipe hands on pants.

**Important: Switch lunging leg each rep

6) An all-out set of Chin-Ups and Hindu Push-Ups for spinal mobility - 5 PUs, 10 Hindus

7) An all-out set of Full Sit-Ups - 10 Pilate style roll ups arms behind head


# new
Date: May 17 2008

Steve Maxwell's 30 minute Maxercise WO
Each exercise is one minute left, 1 minute right, started with 20kg switched to 16kg halfway into halos...

01. Sling shot
02. Halos
03. Windmills (straight legs)
04. Tactical lunges
05. Turkish getups
06. Snatches
07. Military press
08. Overhead squat
09. Figure 8 cossack style
10. Clean and press
11. Around the legs/under the butt pass
12. Cleans
13. Squat push press
14. Walking swings
15. Getup situps


# new
Date: May 20 2008

LCCJ 15/15 - 16 kg
5x LCCJ 15/15 - 24 kg
LCCJ 8/8 repeat no stops for 10:30 minutes - 24 kg got 50/50

Pull Ups 8 - BW

125/125 LCCJ - 24 kg reps today!


# new
Date: May 21 2008

Steve Maxwell's Sandbag rountine from Putting It All Together May 16th
100 lbs Sandbag for 1 - 4
30 reps of each sand bag exercise in as many sets as needed, then move on to the next exercise. Take a breaks as needed

1) Sand Bag Clean and Press
* The bag must touch the floor each rep, clean to chest and press overhead

2) Sand Bag Bear Hug Squats--
* Hug the bag to your chest- squat butt to floor while bear hugging the bag

3) Sand Bag Bent Over Rows
* Standing over the bag, row the bag to the chest and back out to arms length

4) Shouldering the Sand Bag
* Lift the sand bag from the floor and, in one motion lift, to the left shoulder; repeat on the right side going back and forth continuously

5) Sand Bag Get-Ups - used 50 pound bag, not sure if I did this one right...
* Lie down on the floor and put the bag on chest--no hands or elbows--use momentum and scissor-kick up, then do a reverse lunge, stand up, reverse and repeat. Wipe hands on pants.

**Important: Switch lunging leg each rep

6) An all-out set of Chin-Ups and Hindu Push-Ups for spinal mobility - 8 PUs, 15 Hindus

7) An all-out set of Full Sit-Ups - 10 Pilate style roll ups arms behind head, 5 HLR



# new
Date: May 23 2008

Steve Maxwell's 30 minute Maxercise WO
Each exercise is one minute left, 1 minute right, started with 20kg switched to 16kg halfway into halos...

01. Sling shot
02. Halos
03. Windmills (straight legs)
04. Tactical lunges
05. Turkish getups
06. Snatches
07. Military press
08. Overhead squat
09. Figure 8 cossack style
10. Clean and press
11. Around the legs/under the butt pass
12. Cleans
13. Squat push press
14. Walking swings
15. Getup situps

Left elbow tendon is sore...
Ice massage for 10 minutes after workout, start taking advil

# new
Date: May 24 2008

AoS FirePower - 2 Alarm -16 kg
Ice massage for 10 minutes after workout


# new
Date: May 25 2008

Steve Maxwell's 30 minute Maxercise WO
Each exercise is one minute left, 1 minute right, 16kg

01. Sling shot
02. Halos
03. Windmills (straight legs)
04. Tactical lunges
05. Turkish getups
06. Snatches
07. Military press
08. Overhead squat
09. Figure 8 cossack style
10. Clean and press
11. Around the legs/under the butt pass
12. Cleans
13. Squat push press
14. Walking swings
15. Getup situps

Ice massage for 10 minutes after workout


# new
Date: May 26 2008


LCCJ 15/15 - 16 kg
LCCJ 20/20 - 24 kg

2KB LCCJ 10 - 24 kg
2KB LCCJ 15 - 24 kg
2KB LCCJ 15 - 24 kg

3x 2KB FSQ 10 - 24 kg

Ice massage for 10 minutes after workout


# new
Date: May 27 2008

AoS FirePower - 2 Alarm -16 kg
Ice massage for 10 minutes after workout


# new
Date: May 29 2008

Steve Maxwell's 30 minute Maxercise WO
Each exercise is one minute left, 1 minute right, 16kg

Ice massage for 10 minutes after workout


# new
Date: May 30 2008

AoS FirePower - 2 Alarm -16 kg
Ice massage for 10 minutes after workout


# new
Date: May 31 2008

Repeat each exercise for 10 minutes
Shoot for 50/50 each exercise
LCCJ 10/10 - 24kg 50/50 reps (this ends up non stop 10 minutes switching hands every 10 reps)
Snatches 10/10 - 24 kg 75/75 reps (did 5/5 and then 10/10 rested 20 secs every set)
Squats 5/5 - 24 kg 50/50 (toughest one, about 25 seconds rest between sets)

Ice massage for 10 minutes after workout
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