Training Log: September 1st, 2008

# new
Date: September 1 2008

warm up
sling shot 35/35 - 20 kg

2KB FSQ 5 - 32 kg
Deadlift 2 - 275 lbs

Shoulder feels sore, stopping for today


# new
Date: September 2 2008

AKC Level ?? - 24 kg
One Arm Jerk
3 Minutes Per Hand, 12 RPM
rest 1 minute
Snatch
3 Minutes Per Hand, 14 RPM
rest 1 minute
One Arm Long cycle
3 Minutes Per Hand, 9 RPM

3 minute rest

AKC Level ?? - 20 kg
One Arm Jerk
3 Minutes Per Hand, 16/12/12 RPM (put bell down 4 times, shoulders wiped)
rest 1 minute
Snatch
3 Minutes Per Hand, 14 RPM (put bell down 4 times, hands wiped)
rest 1 minute
One Arm Long cycle
3 Minutes Per Hand, 10 RPM

# new
Date: September 3 2008

warm up
sling shot 35/35 - 20 kg

Circuit
LCCJ 25/25 - 20 kg
LCCJ 20/20 - 24 kg
LCCJ 15/15 - 28 kg
LCCJ 10/10, 10/10 - 32 kg
LCCJ 5/5, 5/5, 5/5 - 40 kg

FSQ 5x5 - 32 kg

Sprint 5x150 meters - BW


# new
Date: September 5 2008

AoS FirePower Plus - 20 kg KBs


# new
Date: September 7 2008

warm up
sling shot 35/35 - 20 kg

2KB LCCJ 36 3 minutes - 20 kg
2KB LCCJ 26 3 minutes - 24 kg
2KB LCCJ 16 3 minutes - 28 kg


# new
Date: September 8 2008

Steve Maxwell's 30 minute Maxercise WO
Each exercise is one minute left, 1 minute right, 20 kg


# new
Date: September 9 2008

warm up
sling shot 35/35 - 20 kg

Used 20 kg kettlebell(s) except where noted
Took ~80 minutes

A1) Double KB Front Squat-to-Military-press aka Thrusters
(the difference between my move and the Thruster is I do a full ass-to-the-floor squat)
12 reps, first 2 round 24 kg

A2) Chin-Ups w/ Bent Leg knee Raise
*start from a dead hang (JG suspended from tree limb or swing set)
as you chin yourself, bring the knees to the chest and squeeze the abs
6-8 reps, 6 reps - BW

A3) Alternating Elbow-to-Knee aka Bicycles
15 reps L/R (30 total)
*hands must be clasped tightly behind head, you must touch the elbow to knee and fully extend the leg each rep

A1-A3 are a circuit. Rest 70-sec between rounds.
Perform 5 rounds.


B1) Double Kettlebell Snatch
12 reps, First round 24kg

B2) Bench Jumps
Max in 30-sec, 11 - 3 boxes plus mat folded, rest with 2 boxes plus mat folded 12, 13, 14

B3) Renegade Row w/ push-ups
8-10 reps
*If these are easy for you, do the advanced version with your feet elevated on a bench
10 reps
B1-B3 are a circuit. Rest 60-sec between rounds.
Perform 4 rounds.

You'll be sucking wind bad when you hit the Renegade Rows! Keep your form tight and minimize any twisting (which is very difficult). Keep the abs engaged.


C1) LLCJ 20/20, 12/12, 12/12, 16/16 will use 15/15 next time
20 reps per arm, 40 reps total
*I used 15# clubs but you can use dbs if you don't have clubs or see my earlier blog on making inexpensive clubs.

C2) Hindu Push-Ups
10 reps

C3) Figure 8 with a Hold
40 reps

C1-C3 are a circuit. 60-sec rest between rounds.
Perform 4 rounds.


# new
Date: September 10 2008

Steve Maxwell JM


# new
Date: September 11 2008

warm up
sling shot 35/35 - 20 kg

Circuit
LCCJ 15/15 - 20 kg
LCCJ 30/30 (4:53)- 24 kg
LCCJ 25/25 - 28 kg (PR)
LCCJ 15/15 - 32 kg
LCCJ 5/5, 5/5, 5/5 - 40 kg

FSQ 3x5 - 32 kg


# new
Date: September 12 2008

AoS FirePower Plus - 20 kg KBs


# new
Date: September 14 2008

Steve Maxwell JM


General Kettlebell Warmup
20 One Arm LongCycle 2 sets 15+15 (slowly, and hold lockout extra sec. each rep)
20kg (two arm) LongCycle 1 set 2 min. (6 rpm's by General Set speed)
24kg LongCycle 1 min. 5 rpm

Pullup Bar Stretch between warmup and all sets to keep flexibility in shoulders at lockout.

1x General Set (G) 24kg LongCycle
1min-5reps
2-5
3-5
4-5
5-5
6-6
7-6
8-7
__
2KB LCCJ 44 total reps - 24 kg (PR)

3x Assistance Sets 32 kg One Arm LongCycle switch hands every minute
1min-6reps
2-6
3-6
4-6
5-6
6-6
__
36 total reps

3x Jump Squat 84 lb X-Vest x 50reps


# new
Date: September 16 2008

warm up
sling shot 35/35 - 20 kg

Used 20 kg kettlebell(s)
Took 55 minutes

A1) Double KB Front Squat-to-Military-press aka Thrusters
12 reps

A2) Chin-Ups w/ Bent Leg knee Raise
6 reps - BW

A3) Alternating Elbow-to-Knee aka Bicycles
15 reps L/R (30 total)

A1-A3 are a circuit. Rest 70-sec between rounds.
Perform 5 rounds.


B1) Double Kettlebell Snatch
12 reps

B2) Bench Jumps
Max in 30-sec, 11 - 3 boxes

B3) Renegade Row w/ push-ups
10 reps

B1-B3 are a circuit. Rest 60-sec between rounds.
Perform 4 rounds.

C1) LLCJ 12/12

C2) Hindu Push-Ups
10 reps

C3) Figure 8 with a Hold
30 reps

C1-C3 are a circuit. 60-sec rest between rounds.
Perform 4 rounds.


# new
Date: September 17 2008

warm up
sling shot 35/35 - 20 kg

Circuit
LCCJ 15/15 - 20 kg
LCCJ 30/30- 24 kg
LCCJ 25/25 - 28 kg (tied PR)
LCCJ 15/15 - 32 kg
LCCJ 5/5, 5/5, 5/5 - 40 kg

FSQ 3x5 - 32 kg

Sprints 5 x 150 meters - BW


# new
Date: September 18 2008

Steve Maxwell JM


# new
Date: September 19 2008

AoS FirePower Plus - 20 kg KBs



# new
Date: September 21 2008

noon

Steve Maxwell's 30 minute Maxercise WO
Each exercise is one minute left, 1 minute right, 20 kg


4:30 PM
Used 20 kg kettlebell(s)
Took 45 minutes

A1) Double KB Front Squat-to-Military-press aka Thrusters
12 reps

A2) Chin-Ups w/ Bent Leg knee Raise
6 reps - BW

A3) Alternating Elbow-to-Knee aka Bicycles
15 reps L/R (30 total)

A1-A3 are a circuit. Rest 70-sec between rounds.
Perform 5 rounds.


B1) Double Kettlebell Snatch
12 reps

B2) Bench Jumps
15 - 3 boxes

B3) Renegade Row w/ push-ups
10 reps

B1-B3 are a circuit. Rest 60-sec between rounds.
Perform 4 rounds.


C1) LLCJ 12/12

C2) Figure 8 with a Hold
30 reps

C3) Hindu Push-Ups
10 reps

C1-C3 are a circuit. 60-sec rest between rounds.
Perform 4 rounds.


# new
Date: September 24 2008

warm up
sling shot 35/35 - 20 kg

Circuit
LCCJ 15/15 - 20 kg
LCCJ 35/35 6:20 - 24 kg
LCCJ 25/25 5:40 - 28 kg (tied PR)
LCCJ 15/15 3:20 - 32 kg
LCCJ 5/5, 5/5, 5/5 - 40 kg

FSQ 5x5 - 32 kg

No Sprints calf cramps…


# new
Date: September 25 2008

Steve Maxwell JM


# new
Date: September 26 2008

AoS FirePower Plus - 20 kg KBs



# new
Date: September 28 2008

~50 minutes

A1) Double KB Front Squat-to-Military-press aka Thrusters
12 reps

A2) Chin-Ups w/ Bent Leg knee Raise
6 reps - BW

A3) Alternating Elbow-to-Knee aka Bicycles
15 reps L/R (30 total)

A1-A3 are a circuit. Rest 70-sec between rounds.
Perform 5 rounds.


B1) Double Kettlebell Snatch
12 reps

B2) Bench Jumps
15 - 3 boxes

B3) Renegade Row w/ push-ups
10 reps

B1-B3 are a circuit. Rest 60-sec between rounds.
Perform 4 rounds.


C1) LLCJ 12/12

C2) Figure 8 with a Hold
30 reps

C3) Hindu Push-Ups
10 reps

C1-C3 are a circuit. 60-sec rest between rounds.
Perform 4 rounds.


2 Warm Up 50% Sprints
calves felt tight, almost cramped up but the warm runs helped
5x 150 meter sprints


# new
Date: September 29 2008

7pm workout

warm up
sling shot 35/35 - 20 kg

Circuit
LCCJ 15/15 - 20 kg
FSQ 5 - 32 kg
LCCJ 40/40 8:04 - 24 kg
FSQ 5 - 32 kg
LCCJ 30/30 7:00 - 28 kg (PR)
FSQ 5 - 32 kg
LCCJ 18/18 4:30 - 32 kg
FSQ 5 - 32 kg
LCCJ 5/5, 5/5, 5/5 - 40 kg
FSQ 5 - 32 kg