Friday 11/28/08

Morning:

Pushup and pullup superset ladders down - 20 pushups, 9 pullups, 15 pushups, 6 pullups, 10 pushups, 3 pullups, 5 pushups, 1 pullup, 15 pushups, 6 pullups, 10 pushups, 3 pullups, 5 pushups, 1 pullup, 10 pushups, 3 pullups, 5 pushups, 1 pullup, 5 pushups, 1 pullup.

Afternoon:

Pistols - 1 set of 3
Zero momentum situps - 2 sets of 3, 1 set of 2

I was pretty tired after the week of helping Margaret's grandparents and the routine I was doing. I'm looking forward to two days off this weekend and then starting back up on the ROP.

Thursday 11/27/08

Afternoon:

TGU 4x3 each side with 24 kg bell

Brutal Minimalist Fitness 50 swings, 10 hindu squats, 40 swings, 20 hindu squats, 30 swings, 30 hindu squats, 20 swings, 40 hindu squats, 10 swings, 50 hindu squats. 24 kg bell and it was all done in around 18 minutes.

The "cardio" section took me longer but there was an audience in the hotel room at the time so I was distracted.

Wednesday 11/26/08

Morning:

Pushup and pullup superset ladders down - 20 pushups, 9 pullups, 15 pushups, 6 pullups, 10 pushups, 3 pullups, 5 pushups, 1 pullup, 15 pushups, 6 pullups, 10 pushups, 3 pullups, 5 pushups, 1 pullup, 10 pushups, 3 pullups, 5 pushups, 1 pullup, 5 pushups, 1 pullup.

Afternoon:

Pistols - 3 sets of 4, 2 sets of 3
Zero momentum situps - 3 sets of 3

More volume than the previous day. This hit me pretty good for sure.

Tuesday 11/25/08

Afternoon:

TGU 4x3 each side with 24 kg bell

Brutal Minimalist Fitness 50 swings, 10 hindu squats, 40 swings, 20 hindu squats, 30 swings, 30 hindu squats, 20 swings, 40 hindu squats, 10 swings, 50 hindu squats. 24 kg bell and it was all done in around 16 minutes.

Felt stronger today than the first day I did this routine so I added 1 set of tgu.

The "cardio" section really gets me sucking oxygen and my heart pumping so I need to keep the active recovery while resting.

Monday 11/24/08

Morning:

Pushup and pullup superset ladders down - 20 pushups, 9 pullups, 15 pushups, 6 pullups, 10 pushups, 3 pullups, 5 pushups, 1 pullup, 15 pushups, 6 pullups, 10 pushups, 3 pullups, 5 pushups, 1 pullup.

Afternoon:

Pistols - 5 sets of 3
Wheel rollouts - 3 sets of 3

Sunday 11/23/08

Afternoon:

TGU 3x3 each side with 24 kg bell

Brutal Minimalist Fitness 50 swings, 10 hindu squats, 40 swings, 20 hindu squats, 30 swings, 30 hindu squats, 20 swings, 40 hindu squats, 10 swings, 50 hindu squats. 24 kg bell and it was all done in around 16 minutes.

I decided since we are going out of town for the week to take care of Margaret's grandparents that I would keep my workouts simple, but I wanted to keep the intensity. This workout does that in a short period of time.

I thought since I have been doing the squats for a while that they would be the simple part of this. Those last 50 were tough and my legs felt a bit wobbly afterwards. Good stuff.

I'm bringing an Iron Gym doorway pullup bar with me along with an ab wheel for some work on the days I don't do this.

Thursday 11/20/08

Evening:

Jump rope 5 rounds of 2 minutes with 10 24 kg two handed swings in between and after rounds.

Deadlift - 1x5 135, 1x5 135, 1x5 175, 1x5 160

5 sets of 5 loaded cleans with the 24 kg bell each arm alternating with 5 sets of 1 tgu each arm
2 sets of 1 press each arm in the second and third sets of cleans
3 sets of 3 high pulls with the 24 kg bell

I felt strong today. The presses with the 24 kg bell felt much better than they ever have on my left arm. It helps that my lat is getting more active now for sure.

It also helps that I ate great last night and all day today. I also got great sleep last night. That stuff matters!

Wednesday 11/19/08

Evening:

5 ladders of 4 rungs C&P ladders with the 16 kg bell with pullup ladders 20 lb plate for 2 ladders, 15 lbs for 2 and 10 for 1.

Rolled the dice and did 7 minutes of 20 swings on the minute for 140 swings with the 24 kg bell.

I didn't feel strong today as my pullups showed quite clearly. I'll attribute that to the terrible dinner we had last night and the fifty pounds of salt that must have been mixed in my one piece of lasagne.

Tuesday 11/18/08

Morning:

100 hindu squats

Evening:

Jump rope 5 rounds of 2 minutes with 10 24 kg two handed swings in between and after rounds.

Deadlift - 1x5 135, 1x5 135, 1x5 170, 1x5 155

50 hindu squats

I also did 5 gtg pushup sets of 16 throughout the day.

Monday 11/17/08

Evening:

5 ladders of 3 rungs mp ladders with the 16 kg bell with pullup ladders with 20 lb plate matching in between rungs for 3 ladders and 15 lbs for the last 2 ladders.

Rolled the dice and did 5 minutes of snatches with the 16 kg bell.

I did 76 snatches in that time. I know I should have done less since it's the easy day but I wanted to see what a few more would be like. My form needs work definitely.

Saturday 11/15/08

Afternoon:

Jump rope 5 rounds of 2 minutes with 10 16 kg two handed swings in between rounds and after.

3 ladders of 5 rungs C&P ladders with 16 kg with pullup ladders 1, 2, 3 with 20 lb for 3 ladders. 2 ladders of 4 rungs C&P ladders with 16 kg with pullup ladders 1, 2 with 20 lb, 3 with bw.

Rolled the dice and did 9 minutes of swings with the 24 kg bell.

I didn't get a good count (again)....I'll work on that. Around 180 swings. I started with 2 sets of 25 and then 20 and then they started breaking down into smaller sets for a bit and then I got some more 20 rep sets in there. I was huffing and puffing no doubt.

Doing the pullup ladders like that (to 3) gave me a rest for a bit when I did the c&p rungs of 4 and 5. I still couldn't get a fourth ladder with the 20 lbs (yet) but my bw pullups felt like I was rocketing up to the bar. Hopefully next week I'll be able to do a fourth (or even fifth) ladder.

I felt my lats helping out on my presses for the first time today. I've been concentrating on getting my lats to kick in on presses for the last week and I felt them help press it up and pull it down. Good progress.

Thursday 11/13/08

Evening:

Jump rope 5 rounds of 2 minutes with 10 16 kg two handed swings in between rounds.

Deadlift - 1x5 135, 1x5 135, 1x5 165, 1x5 155

10 Minutes of 24 kg tgu taking it slow.

I worked in some bu cleans with the 16 kg bell concentrating on crushing the handle and holding it up for about 30 seconds. Did my first snatches with the 24 kg bell - 2 sets of 2 each arm. Also did a set of 5 loaded cleans with the 24 kg each arm.

Wednesday 11/12/08

Evening:

5 ladders of 3 rungs C&P ladders with the 16 kg bell with pullup ladders 20 lb plate for 3 ladders, 15 lbs for the last 2.

Rolled the dice and did 8 minutes of 20 swings on the minute for 160 swings with the 24 kg bell.

I think I'm going to break my light, medium and heavy days into sets of 15, 20 and 25 swings on the minute for however minutes the dice tell me.

The 24 kg bell requires me to focus on technique 100% of the time to keep myself from getting hurt.

Tuesday 11/11/08

Evening:

Jump rope 5 rounds of 2 minutes with 10 16 kg two handed swings in between rounds.

Deadlift - 1x5 135, 1x3 135, 1x5 160, 1x5 150

Monday 11/10/08

Afternoon:

5 ladders of 2 rungs mp ladders with the 16 kg bell with pullup ladders with 20 lb plate matching in between rungs.

Rolled the dice and did 7 minutes of snatches with the 16 kg bell.

As I'm feeling these out I did 6 snatches each arm on the minute. I actually did 84 snatches but 72 of those were within the 7 minute round.

Saturday 11/8/08

Evening:

5 ladders of 4 rungs C&P ladders with the 16 kg bell with pullup ladders 1, 2, 3, 2, with 20 lb plate for 1 ladder, 15 lbs for 1 ladder and 10 lbs for the rest.

Rolled the dice and did 7 minutes of swings with the 24 kg bell.

I couldn't count em after a bit but I started with 2 sets of 30 swings on the minute mark that had me sucking some wind and moving down to sets of 20 and then going for a couple sets of 10 in the last 2 minutes.

Thursday 11/6/08

Evening:

5 sets of 5 loaded cleans with the 24 kg bell each arm alternating with 5 sets of 1 tgu each arm
3 sets of 10 swings with the 24 kg bell

I worked in some bu cleans with the 16 kg bell and tried some high pulls with the 24 kg bell

Deadlift - 1x5 135, 1x5 155, 1x5 145

Wednesday 11/5/08

Evening:

5 ladders of 3 rungs C&P ladders with the 16 kg bell with matching pullups with 10 lb plate
Rolled the dice and did 6 minutes of swings with the 24 kg bell.

I got 140 swings in the 6 minutes. I should have been more around 120 or so as it was supposed to be a medium day but I'm still feeling out what I can do.

Monday 11/3/08

Throughout the day:

Sets of pullups

Bodyweight 9
With 10 lbs 13x3
Bodyweight 5

Total of 50

Few sets of pushups and some squat holds with thighs parallel to the ground for 60 seconds.

Sunday 11/2/08

Evening:

12 minutes tgu with the 24 kg bell
16 minutes of 24 kg swings 30/30

More bu cleans, cleans and presses in between. A few sets of 10 snatches.

I was kicking myself for not finishing my 20 minutes of swings with my 16 kg after my form started breaking down with the 24 but I wasn't thinking too clearly. It's a really noticeable step up from swinging the 16.

Friday 10/31/08

Early afternoon:

Deadlifts - 135x3, 135x3, 145x3, 145x3, 155x3, 155x3, 165x3, 165x3

Deadlifts felt good. Got some tips from Jordan later on in the afternoon.