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armadin

December Training

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by , 01-02-2009 at 10:05 AM (1310 Views)
# new
Date: December 2 2008

Clubbell Routine
Doubles, 25 lbs 2H 35 lbs

2CB Rocket Front Swing 25
2CB Front Pendulum 15 - getting better
2H Side Swing 15/15
2CB Front Swing 25
1H Rocket Side Swing 15/15
1H Side Swing 2x 15/15
2H Front Pendulum 10/10
2CB Front Pendulum 2x10 - a bit better
1H Front Pendulum 2x 15/15
1H Gaurd Inside Pendulum 15/15
1H Gaurd Outside Pendulum 15/15
2H Gaurd Outside Pendulum 15/15
2CB Swipes 2x5
2H Torch Press 2x 5/5
2H Front Press 2x 7/7
2H Side Leverage Press 4/4
2H Front Clean to Back Position 10/10
2H Front Clean to Order Position 20/20
2CB Rocket Front Swing 30


# new
Date: December 3 2008

Metabolic Wednesday @ home - 53 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: December 4 2008

Steve Maxwell JM

25 Burpees
100 Jumping Jacks


# new
Date: December 7 2008

AoS FirePower Plus - 20 kg KBs


# new
Date: December 8 2008

Sling Shot 35/35 - 20 kg

LCCJ 15/15 - 20 kg
LCCJ 30/30,20/20,15/15,12/12,12/12,12/12 (101/101, 18 minutes) - 24 kg
LCCJ 10/10 - 28 kg
LCCJ 10/10 - 32 kg
LCCJ 2x5/5 - 40 kg


# new
Date: December 9 2008

5x
2CB Swipes 20 - 15 lb
2CB Alternating Shield Cast 10/10

5x
2H Shield Cast 10/10 - 25 lb clubbell


# new
Date: December 11 2008

Afternoon
Steve Maxwell JM

4x25 Burpees
50 Jumping Jacks
100 Jumping Jacks

Evening

Sling shot 35/35 -24 kg
HLR 5 - BW
Ab Wheel Rolls 5
2KB MP 10 - 24 kg
2KB FSQ 15 - 24 kg
Pull Ups 5 - BW First Pulls Ups since I hurt my arm, May 20th!

2KB MP 5 - 28 kg
Pull Ups 5 - BW
2KB FSQ 10 - 28 kg
HLR 5 - BW

2KB MP 3x2 - 32 kg
Pull Ups 5 - BW
2KB FSQ 5 - 32 kg
HLR 5 - BW
2KB FSQ 5 - 32 kg
HLR 5 - BW


# new
Date: December 13 2008

Morning
Steve Maxwell JM

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

Alternating Clubbell Shield Cast 20/20 - 15 lb these are brutal, did 5-10 rep mini sets to get 20/20
Hindu Push-Ups - 10 reps
2H Shield Cast 15/15 - 25 lb clubbell

Rest 60 seconds


# new
Date: December 14 2008

Sling shot 50/50 - 24 kg
2CB Swipes 20 - 15 lbs
Alternating Clubbell Shield Cast 20/20 - 15 lb
HLR 5 - BW
LCCJ 15/15 - 20 kg
LCCJ 15/15 - 24 kg
LCCJ 15/15 - 28 kg
LCCJ 15/15 - 32 kg
LCCJ 5/5 - 40 kg
LCCJ 1/0 - 48 kg (couldn't get the right locked out)
LCCJ 3x5/5 - 40 kg
HLR 5 - BW
LCCJ 3x5/5 - 40 kg
HLR 5 - BW
Alternating Clubbell Shield Cast 20/20 - 15 lb
2CB Swipes 20 - 15 lbs


# new
Date: December 16 2008

AoS FirePower Plus - 24 kg KBs (PR) took slightly longer breaks here & there


# new
Date: December 18 2008

Afternoon
Steve Maxwell JM

5 HLR
3 Widshield Wipers
55 Burpees
100 Jumping Jacks
60 jump rope

61 Burpees
150 Jumping Jacks
60 jump rope


Evening

Sling shot 35/35 -24 kg
HLR 5 - BW

2KB FSQ 15 - 24 kg
2KB MP 10 - 24 kg
Pull Ups 5 - BW

2KB FSQ 10 - 28 kg
2KB MP 5 - 28 kg
Pull Ups 5 - BW
HLR 5 - BW

2KB FSQ 7 - 32 kg
2KB MP 2 - 32 kg
Pull Ups 5 - BW
2KB MP 2 - 32 kg (slow as possible ecentric)
Pull Ups 5 - BW
2KB MP 2 - 32 kg (slow as possible ecentric)
Pull Ups 5 - BW
2KB FSQ 5 - 32 kg
HLR 7 - BW

2CB Swipes 20 - 15 lbs
Alternating Clubbell Shield Cast 20/20 - 15 lb


# new
Date: December 20 2008

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

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. Swings
15. Getup situps


# new
Date: December 21 2008

Steve Maxwell's Joint Mobility (Evening, 5pm)

(Night time, 7pm)
Sling shot 35/35 - 24 kg
LCCJ 15/15 - 24 kg (long lockouts up top)
2CB Swipes 20 - 15 lbs
Alternating Clubbell Shield Cast 20/20 - 15 lb
HLR 5 - BW

LCCJ 15/15 - 28 kg
LCCJ 15/15 - 32 kg
Pull Ups 5 - BW
LCCJ 3x5/5 - 40 kg
HLR 5 - BW
Pull Ups 3 - BW + 16 kg
LCCJ 3x5/5 - 40 kg
HLR 5 - BW
Pull Ups 3 - BW + 16 kg
Alternating Clubbell Shield Cast 20/20 - 15 lb
2CB Swipes 20 - 15 lbs


# new
Date: December 24 2008

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

Alternating Clubbell Shield Cast 20/20 - 15 lb these are brutal, did quick sets of 5 to get 20/20
Hindu Push-Ups - 10 reps
2H Shield Cast 15/15 - 25 lb clubbell

Rest 60 seconds

2CB Swipes 25 - 15 lbs
Hang from pull up bar


# new
Date: December 26 2008

Sling shot 35/35 - 24 kg
LCCJ 15/15 - 24 kg (long lockouts up top)
2KB FSQ 15 - 24 kg
2CB Swipes 20 - 15 lbs
Alternating Clubbell Shield Cast 20/20 - 15 lb
HLR 5 - BW

LCCJ 20/20 - 28 kg
Pull Ups 5 - BW
2KB FSQ 12 - 28 kg
LCCJ 15/15 - 32 kg
Pull Ups 5 - BW
2KB FSQ 8 - 32 kg
LCCJ 8 - 36 kg
HLR 5 - BW
Pull Ups 3 - BW + 16 kg
FSQ 5/5 - 36 kg
LCCJ 10 - 40 kg
HLR 5 - BW
Pull Ups 3 - BW + 16 kg
FSQ 5/5 - 40 kg
LCCJ 5 - 44 kg
HLR 5 - BW
Pull Ups 3 - BW + 16 kg
FSQ 5/5 - 44 kg
Alternating Clubbell Shield Cast 20/20 - 15 lb
2CB Swipes 20 - 15 lbs


# new
Date: December 27 2008

Morning
Steve Maxwell JM

Late Afternoon
AoS FirePower Plus - 20 kg KBs
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Comments

  1. RiKaCo's Avatar
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    Hello.
    >1H Rocket Side Swing !!!
    What is this ???
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