November Training

# new
Date: November 01 2008

Two handed clubbell exercises, learning from DVD/Book - 35 lbs


# new
Date: November 02 2008

Morning: Steve Maxwell JM

3pm GS training
Sling Shot 30/30 - 20 kg
LCCJ 15/15 - 24 kg
2KB LCCJ 9 - 24 kg (1 min)
2KB LCCJ 36 - 24 kg (7:05 min)
2KB LCCJ 50 - 20 kg (6:55 min)
LCCJ 8/8, 8/8, 8/8, 9/9 = 33/33 - 32 kg (PR)

FSQ 5x5 - 32 kg

Mace swings 5x 10/10 (r,l) - 18 lbs - mid bar choke up


# new
Date: November 03 2008

Steve Maxwell JM

Clubbell Routine
35 lbs

2H Front Swing 20/20
2H Side Swing 2x 10/10
2H Front Pendulum 10/10
2H Clean to Order Position 10/10
2H Clean to Flag Position 5/5
2H Front Clean to Back Position 7/7


# new
Date: November 04 2008

Sling Shot 30/30 - 20 kg

LCCJ 15/15 - 20 kg
LCCJ 50/50 - 24 kg (9:12)
LCCJ 30/30 - 28 kg (6:38)
LCCJ 15/15 - 32 kg (3:45)
LCCJ 5/5, 5/5, 5/5 - 40 kg

FSQ 5x5 - 32 kg


# new
Date: November 05 2008

Metabolic Wednesday - took co-workers through the following, 48 mins
20 kg KBs

Round 1 Repeat 5 Times

Double KB Thrusters - 12 reps
GetUp SitUps - 3/3 reps
Bicycles - 15 reps L/R (30 total)

Rest 70 seconds


Round 2 Repeat 4 Times

2KB Snatch - 12 reps
Bench Jumps - 15 - 3 boxes
Renegade Row w/ push-ups - 10 reps

Rest 60 seconds


Round 3 Repeat 4 Times

2KB LLCJ - 12
Figure 8 with a Hold - 30 reps
Hindu Push-Ups - 10 reps

Rest 60 seconds


# new
Date: November 06 2008

Steve Maxwell JM

50 Burpees
200 Jumping Jacks


# new
Date: November 09 2008

AoS FirePower Plus - 20 kg KBs

Steve Maxwell JM


# new
Date: November 10 2008

Clubbell Routine
35 lbs

2H Front Swing 25/25
2H Side Swing 15/15
2H Front Pendulum 10/10
2H Gaurd Inside Pendulum 10/10
2H Clean to Order Position 10/10
2H Press 8/8 - not quite able to straigthen short arm...
2H Torch Press 8/8
2H Flag Press 5/5
2H Clean to Flag Position 8/8
2H Side Press 5/5
2H Side Leverage Press 5/5
2H Front Clean to Back Position 7/7

KB MP 4x 2/2 - 32 kg
HLR 4 - BW


# new
Date: November 12 2008

Metabolic Wednesday - took co-workers through the following, 48 mins
20 kg KBs

Round 1 Repeat 5 Times

Double KB Thrusters - 12 reps
AB Wheel Roll Outs, on knees - 5 reps
Bicycles - 15 reps L/R (30 total)

Rest 60 seconds


Round 2 Repeat 4 Times

2KB Snatch - 12 reps
Bench Jumps - 15 - 3 boxes
Renegade Row w/ push-ups - 10 reps

Rest 60 seconds


Round 3 Repeat 4 Times

2KB LCCJ - 12 or OALCCJ 12/12
Figure 8 with a Hold - 30 reps
Hindu Push-Ups - 10 reps

Rest 60 seconds


# new
Date: November 13 2008

Steve Maxwell JM

50 Burpees
200 Jumping Jacks


# new
Date: November 14 2008

AoS FirePower Plus - 20 kg KBs


# new
Date: November 15 2008

HLR 5 - BW
Mace swings 100/100 in sets of 10-15, choked up on left side most of the way down on right - 18 lbs

Grip work 5/5 - 30 lb Hex block

Mixed in sets of 1-5 HLR during deadlifts
Deadlift 5 - 225 lbs
Deadlift 3x5 - 275 lbs


Clubbell Routine
35 lbs

2H Front Swing 25/25
2H Side Swing 15/15
2H Front Pendulum 10/10
2H Gaurd Inside Pendulum 10/10
2H Clean to Order Position 10/10
2H Press 10/10 - think I got the short arm straight...
2H Torch Press 10/10
2H Flag Press 8/8
2H Clean to Flag Position 8/8
2H Side Press 5/5
2H Side Leverage Press 8/8
2H Front Clean to Back Position 7/7


# new
Date: November 16 2008

Steve Maxwell JM


# new
Date: November 17 2008

Time: 1:10
Sling Shot 30/30 - 24 kg

LCCJ 10/10 - 24 kg
LCCJ 50/50 - 24 kg (8:35)
LCCJ 30/30 - 28 kg (6:10)
LCCJ 15/15 - 32 kg (3:35)
LCCJ 5/5, 5/5, 5/5 - 40 kg

FSQ 5x5 - 32 kg


# new
Date: November 18 2008


Clubbell Routine
Doubles, 25 lbs 2H 35 lbs

2CB Front Swing 25
2H Side Swing 15/15
1H Clean to Order Position 10/10
2CB Clean to Order Position 10
2CB Front Pendulum 15
1H Gaurd Inside Pendulum 10/10
1H Clean to Order Position 10
2CB Clean to Order Position 10/10
1H Front Clean to Back Position 7/7
2H Side Clean to Gaurd Position 10/10
1H Torch Press 3/3


# new
Date: November 20 2008

Afternoon
Steve Maxwell JM
25 Burpees fast as possible

Metabolic Thursday
20 kg KBs

Round 1 Repeat 5 Times

Double KB Thrusters - 12 reps
Chin-Ups w/ Bent Leg knee Raise - 6 reps - BW
Bicycles - 15 reps L/R (30 total)

Rest 60 seconds


Round 2 Repeat 4 Times

2KB Snatch - 12 reps
Bench Jumps - 15 - 3 boxes
Renegade Row w/ push-ups - 10 reps

Rest 60 seconds


Round 3 Repeat 4 Times

2H Shoulder Cast 15/15 - 35 lb clubbell
Hindu Push-Ups - 10 reps
2H Shield Cast 15/15 - 25 lb clubbell

Rest 60 seconds


# new
Date: November 22 2008

Heavy Rountine #2 Squats, Deadlift, HLR, LCCJ
Time 02:00

Exercise Reps Weight
Warm Up Sling Shot 33/33 20 kg
LCCJ 15/15 24 kg

2KB FSQ 10 24 kg
2KB FSQ 5x5 32 kg
Deadlift 5 225 lbs
Deadlift 5 275 lbs
Deadlift 5 285 lbs
Deadlift 5 295 lbs
Deadlift 5 305 lbs
Deadlift 1 325 lbs (tied PR)
Deadlift 1 345 lbs (PR)
Deadlift 2 365 lbs (PR)

Mace Swings 5x20/20 18 lbs

HLR 2x5 BW

LCCJ 2 X 10/10 4 mins 32 kg


# new
Date: November 23 2008

Steve Maxwell JM


Clubbell Routine
Doubles, 25 lbs 2H 35 lbs

2CB Rocket Front Swing 25
2CB Front Pendulum 10 - a bit sloppy
2H Side Swing 15/15
2CB Front Swing 7/7, 10/10
1H Rocket Side Swing 15/15
1H Side Swing 10/10
1H Front Pendulum 10/10
2CB Front Pendulum 10 - a bit better
2H Front Pendulum 25/25
1H Gaurd Inside Pendulum 15/15
1H Gaurd Outside Pendulum 15/15
2H Gaurd Outside Pendulum 15/15
1H Side Step Lunge 15/15


# new
Date: November 24 2008

AoS FirePower Plus - 20 kg KBs


# new
Date: November 26 2008

Steve Maxwell JM

55 Burpees
150 Jumping Jacks


# new
Date: November 28 2008

Morning:
Steve Maxwell JM

60 Burpees - 2:54
200 Jumping Jacks 3:00

Afternoon: nice slow paced 1:45
LCCJ 15/15 - 20 kg
LCCJ 50/50 - 24 kg
LCCJ 20/20 - 28 kg
LCCJ 15/15 - 32 kg
LCCJ 5x5/5 - 40 kg

FSQ 5x5 - 32 kg


# new
Date: November 29 2008

Metabolic Saturday - 50 minutes
20 kg KBs

Round 1 Repeat 5 Times

Double KB Thrusters - 12 reps
Chin-Ups w/ Bent Leg knee Raise - 6 reps - BW
Bicycles - 15 reps L/R (30 total)

Rest 60 seconds


Round 2 Repeat 4 Times

2KB Snatch - 12 reps
Bench Jumps - 15 - 3 boxes
Renegade Row w/ push-ups - 10 reps

Rest 60 seconds


Round 3 Repeat 4 Times

2H Shoulder Cast 15/15 - 35 lb clubbell
Hindu Push-Ups - 10 reps
2H Shield Cast 15/15 - 25 lb clubbell

Rest 60 seconds


# new
Date: November 30 2008

Exercise Reps Weight
Warm Up Sling Shot 35/35 24 kg

Mace Swings 5x20/20 18 lbs

LCCJ 15/15 24 kg
2KB FSQ 10 24 kg

5x
LCCJ 5/5 - 40 kg
2KB FSQ 5 32 kg

Deadlift 5 225 lbs
Deadlift 5 295 lbs
Deadlift 5 305 lbs
Deadlift 5 315 lbs