Calvo's Thickbar Training (grip + lifting)

[Calvo]

Saturday
6 rounds
20 minutes

5 65lb Barbell Shoulder Presses

10 Pullups

5 30lb DB Hang Power Cleans

10 Pushups

Run 200m

Sunday:
Cheapo hand gripper 1x30
SledgeHammer Levering
20 minutes of hand stands/headstands

 

[Calvo]

CoC # 1.5 5 per hand

ATG Squats
1x5
135, 185, 225, 295, 300, 305
315 x1

DB Bench
1x10 45
3x5 80

Cable Rows
1x5 200, 195
3x5 180

DB Shrugs
5x5 80,85,90,90,90

 

[Calvo]

Sledge Hammer levering
Wrist rolling dragging 25lb plate.

 

[Calvo]

Standing Long Jump
108, 108, 111, 108, 110, 109,104, 102, 110, 111 inches

Thickbar Clean and Jerk
168x5

Wrist roller 1x5 25lbs

CoC #2

1x right hand
2x assisted close left hand

 

[Calvo]

ATG Squat
1x5 135, 185
1x3 295
5x5 275

Pullups 16, 8, 8, 8

Speed DB Bench
5x5 65

Sorry for being weak today. I have a cold.

 

[Calvo]

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Thickbar Deadlift
1x5 168, 218, 278
1x2 343 (all the weight I have)

Thickbar OHP
5x5 128

Thickbar Rows
5x5 128

One handed Kettlebell Clean + push press
1x5 70.5

Wrist roller
1x 25lbs

Swimming 15 minutes

 

[Calvo]

ATG Front Squats
1x5 bar, 135, 185, 225
5x5 235

Pullups +50 5x3
-Superset-
Dips +50 5x5

Seated Dumbell overhead Press
1x5 50
3x5 60

 

[Calvo]

ATG Squat
1x5 135, 185, 225
5x5 285

BB Bench
1x5 135, 155, 175
3x5 180

Pullups 3x10
-SuperSet-
Dips 3x10

DB Shrugs
3x10 85

Cable Chest Press
3x10 70

My chest is just so weak.

 

[Calvo]

ATG Squat
1x5 135, 185, 225
3x5 295

ATG Front Squat
2x5 225

Stiff leg deadlift
1x10 135

BB Bench
1x5 135
5x5 175 (+1 rep last set)

Rope Pulldowns
3x10 65(heavy setting)

Threw in some curls and called it a day.

What do you guys think of my Leg workout this session?

 

[Calvo]

Saturday:

Walking DB lunges
3x30 steps 50lbs

Sledgehammer levering
Wrist rolling 1x3 25lbs

DB Shrugs 3x12 50lbs

DB OHP 8, 6, 5 50lbs

Monday:

Stadium sprints 7 seconds.
jog at the top for 15 seconds
walk at the bottom 20 seconds

for 20 minutes

 

[Calvo]

Dymanic warmup for 10 minutes.

Deadlifts
warmup 135,135

5x3
225, 250, 295, 315, 325

Push Jerks
warmup 95, 95

5x3
115, 135, 155, 185, 205(failed last rep)

Stretched

 

[Calvo]

Saturday:
Dymanic warmup for 10 minutes.

Standing OHP
warmup 95, 95

5x5
115, 135, 135, 135, 135

Cleans
warmup 115, 115

5x3
135, 155, 185, 185, 205

Stretched

 

[Calvo]

ATG Squat
1x5 135, 185, 225, 275, 295
2x5 300

ATG Front Squat
1x5 230

Close Grip BB Bench
1x5 135, 155
2x5 175
1x5 180

 

[Calvo]

Conditioning

Dymanic warmup for 10 minutes.

4 rounds of:
35 Thrusters 65lbs

400m sprint

Stretched

Sweat angels

 

[Calvo]

10x10 CoC #1 1/2 of which are metal to metal.
Tearing a whole box of business cards 15 at a time.

 

[Calvo]

Hang Power Cleans
2x5 115
3x5 185

Weighted Pushups
20x1 bw
10x5 +45lbs

 

[Calvo]

ATG Squat
1x5 135, 185, 225, 275
2x5 300
1x5 305

BB Bench
1x10 135
1x5 155
3x3 185

Cable Chest Press
5x5 90

Rope Pushdown
5x5 85(heavy setting)

 

[Calvo]

Dymanic warmup for 10 minutes.

Ran 200m

Deadlifts
warmup 135,155

5x3
225, 250, 295, 320, 365

Pullups
2x3
2x3 +35
3x3 +45
1x3 +55

Ran 200m

Planks
Stretched

 

[Calvo]

Saturday:
Cut down some unwanted trees and cleared them out of Fairmount Park for 3 hours.

Sunday:
Stacked firewood for 2 hours.

Sunday:
Thickbar day at home

Floor presses
5x5 168lbs

Explosive Front Squats
5x5 168lbs
Cleaned to Front Squat and Zerchered it down.

Bent over rows
3x10 32kg KB

 

[Calvo]

5 rounds:

Speed Snatch Grip Deadlift 135lbs x15

20 T-Pushups

then

5 rounds:

Overhead Walking Lunges 30lbs x20

24inch Box Jumps 10x