Thur 7-10-14: Snatch

A few park workouts the last week but today was similar to last Thur…

Snatch

5 Min misc warmup

Snatch
10 reps: 45 (Hang Snatch)
3 reps: 75,75,95,115,125,125,135
1 rep: 145,145
3 reps: 125,115,105

Muscle Up Variations
Standard x 2
With Step Up x 4 (2 sets)
With Plyo Push x 4
With Overhead Reach x 4

Thur 7-3-14: Snatch

After a few weeks of random, unstructured and playful work at local parks, I felt like working on a traditional weightlifting move, the barbell snatch. It’s been a while so I kept it simple…

Snatch

15 min walk with some dancing, footwork drills, hanging and fingertip pushups to loosen and warm up.

Snatch

3 reps all sets…

45,65,75,95,105,115,125,135,105,75

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Later in the day went to the park for some Ninja Warrior Training…
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Tues 6-10-14: Park, TRX and Full Body

Today was a rare occurrence: two workouts within a couple hours. I was planning on joining my friend for a workout later but got an unexpected hour break so I took my TRX to the park to experiment with a few things. Before I knew it, I had worked out…

Park
Warmup:
TRX Squat Row
Lunge Fly

Draped the TRX over a basketball hoop support bars to simulate rings and started messing around…

Ring Hold (from top and below)
Ring Dip
Skin The Cat
Ring Dip Leg Raise
Iron Cross (mini)
90 Degree Hang Hold w/ Knee Raise

Then I did 4-5 circuits:
Hanging Holds to 3 Skin The Cats
– 3-4 Ring Dips to Leg Raise
– Jump to bar, curl ups, bar work, swing jump off
Handstand ~20 sec

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An hour and a half later I joined my buddy Bryan from Frontdive Fitness and his client for a 3 person workout. This was rougher than I’m used to as my workouts the last couple months have been pretty mild…

Full Body

1 min of med ball chest pass throw and run

3 consecutive rounds of 5 reps each:
Slam Ball Slams 30lb
Box Jump 36″
Burpees

3 consecutive rounds of 10 reps each:
Ring Body Rows
Core Board Crossover Push-up
KB Swings 70lb

3 consecutive rounds of 10 reps each:
Goblet Squat 65lb
Kaiser Dual Cable Standing Press 25lb
Pullups

3 consecutive rounds of 5 reps each:
Bent Right Arm DB Row 80lb
Right Arm Cable Push 50lb
Knee Hop Ups

3 consecutive rounds of 5 reps each:
Bent Left Arm DB Row 80lb
Right Left Cable Push 50lb
PowerPlate Crossover Jumps (10 reps)

3 consecutive rounds of 10 reps each:
Cable Alternating Archer 40lb
Hanging Curl Ups
Alt DB Clean & Press 35lb

3 rounds:
Treadmill Sled Push Sprint (10 sec)

End result: fatigue.

Tues 5-27-14: Full Body

Row Machine 4 min

6 Supersets:
Alternating One Arm DB Snatch
10 total reps: 30, 40, 50, 60, 65(8), 70(6)
Band Assisted Pull-up x 15 reps

6 supersets:
BB Bent Row (differing grips each set)
10 reps: 95,115,125,135,135,135
Rack Pull
5 reps: same weight and grip as above

Incline Bar Cuban Press
3 sets of 10 reps @ 8lb bar

BB Snatch Grip Full Front Raise
2 sets of 12 reps @ 30lb bar

Mon 5-12-14: Shoulders

Mostly shoulders today (from a few different angles), primary work being cleans…

Hang Power Clean & Press
4 sets of 45×5
65×5, 75×5, 95×5
5 sets of 135 x 1
Power Clean & Press
5 sets of 135 x 1
5 sets of 155 x 1

Hang High Pull
2 sets of 135 x 5

Upright Row
3 sets of 75 x 10

5 Supersets of 10 reps each:
BB Shrug – 135
Seated One Arm DB Press – 25, 35, 40, 40, 40

4 Supersets of 12 reps:
DB Iso Planche Leg Raise – 17.5, 20, 25 x 6 reps, 25 x 8 reps
Horizontal Hanging Shrug – legs on bench

Mon 5-5-14: Upper Body

Today was simple but keeping with the trend of the last few Mondays…

Upper Body

10 Supersets of:
Behind Neck Push Press
45×20, 65×12, 85×8, 105×6, 125×5, 145×4, 155×3, 165×2, 175×1, Drop set: 175×1/155×1/125×1
Seated Dual Cable Row
50×20, 70×12, 90×8, 110×6, 130×5, 150×4, 160×3, 170×2, 180×1, Drop set: 180×1/160×1/130×1

5 Trisets of:
BB Shrug
125×10, 175×8, 225×6, 275×4, 175x
Weighted Dip
BWx10, 35×8, 50×6, 35x
DB Iso Planche Leg Raise
17.5×12, 20×10, 20×8, 17.5x

Mon 4-28-14: Upper Body

Today was similar to a few of the last Mondays…

Upper Body

3 Supersets:
BB Press
45×15, 45×15, 65×10
KB Full Swing
35×15, 35×15, 44×10

BB Press
10 reps: 75
8 reps: 85,95
6 reps: 105
125 x 4,3,3

5 Compound Sets (BB w/ 95lb, 10 reps each):
Hang Power Clean
Shrug
Bent Row

3 Supersets of 15 reps:
Dips
Lying DB Iso Planche Leg Raise – 17.5lb DBs
Cable Rev Fly 11,12,13,13

Thur 4-24-14: Jump & Hand Work

Simple workout in the backyard…

Jumping & Handstand Work

5 Supersets:
Broad Jump 3 jumps
Handstand Pushups (supported) 4-6 reps

5 Combos of:
Running Long Jump one leg
Handstand 2-3 attempts
Running Long Jump other leg
Handstand 2-3 attempts

5 Combos of:
Ice Skaters 5 each side
Various hand work:
Round 1: Handstand Pushups 6 reps
Round 2: Cartwheels 5 each side
Round 3: Front Handspring 5 reps
Round 4: Handstand Pushups 4 reps
Round 5: Crouch Hold 30 sec

Mon 4-14-14: Upper Body

After a light week last week, likely a few more workouts this week. Today was similar to the last couple Mondays…

Upper Body

5 Supersets of 10 reps:
DB One Arm Row w/ Leg Up
20,30,40,50,60
BB Bent Row
80 lbs, alternating grips

5 Supersets of 10 reps:
Rev Grip Keiser Bar Row
40,50,60,70,80
BB Press
45,65,75,80,90

5 Supersets of 10 reps:
Dips
Deadlift – 90 lbs, different grips

4 Supersets of 12 reps:
Lying DB Iso Planche Leg Raise – 15lb DBs (17.5lb last set)
Cable Rev Fly 11,12,13,13

4 Supersets of 12 reps:
Outward Hammer Curl 25lb
Underhand Posterior Plate Raise 10lb

Mon 4-7-14: Upper Body

Similar to last couple Mondays…

Upper Body

10 Supersets of 10 reps:
BB Bent Row
45,75,95,115,135, 5 sets @ 155
Seated One Arm DB Press
15,20,25,30,35,40,45,50,55,55

5 Supersets:
Decline Body Row
10 reps: different grip each set
BB Push Press
5 reps: 95 lbs

4 Supersets of 12 reps:
Dip
Lying DB Iso Planche Leg Raise – 12lb DBs (15lb last set)

Cable Rev Fly Tricep Extension Combo – 3 sets of 10 lb x 12 reps