Lift something

2 - 18 - 11

Pullups
T grip - 6/4/4/3/3
Reverse Grip - 5/5/4/4/3

40KG bag one arm clean
L 2 X 3 / R 2 X 3

Handstand Hold
4 X 20seconds

AB Wheel S/L/S/R
3 X 4
 
2-23-11

60KG Bag Zercher SQ
5 X 10

40KG Bag Head SQ Bag sits on top of head
3 X 5

Neck bridge
5 X 5

1 leg Rotational AB Work
L 5 X 5 / R 5 X 5
 
2-25-11

Pullups
T grip - 4/3/4
Reverse - 5/4/4

Handstand Hold
3 X 25 seconds

40KG 1 arm bag holds
L2X30 seconds / R 2x30 seconds
 
2-28-11

60KG Zercher SQ
5X10

Squat Jumps
5X10

AB Wheel S/L/S/R
5 X 4

BW SQ
30 / 30 / 30
 
3-4-11

Pullups
Tgrip - 4 / 4 / 4
Reverse - 5 / 5 / 4

60 KG Bag Shouldering (floor to shoulder: shoulder to floor = 1 rep)
L 2X2 / R 2X2

40KG Bag Swing
5X10

1 leg Rotational AB Exercise
L 5X5 / R 5X5
 
CARNAVAL WEEK OFF 3/5/11 - 3/13/11

-new bag is on the way. USN sea bag, hope its a lot easier to deal with then a sweat-soaked, pvc coated bag.
 
Simple GPP Week

3/21/11
60 KG Bag Zercher 5X10

3/23/11
40KG bag MP - 3X10

3/25/11
Pullups
Tgrip - 5/5/5
Reverse - 5/5/5

3/28/11
60KG Bag Zercher
5X6 (90 sec rest)

40KG Bag Swings w/o using grip handles
4X10

Neck bridge
3X5

1 leg rotational Ab movement
L3X5 / R3X5

still waiting USN Bag. Have a feeling it was stolen :eek:(
 
3 - 29 - 11

Spoke too soon. Sea Bag arrived today after workout. Will mess with it tomorrow

Wall Assisted HSPU
1/2/1/2/1

Handstand Static Hold
20 sec / 30 sec

Pushups
20/18/15/15/10

Ab Wheel S/L/S/R = 1
4/4/4
 
04 - 01 - 11

Pullups
T grip - 7 / 5 / 5
Reverse - 5 / 7 / 5

60KG Bag Hang Clean
4 X 10

60KG Bag MP
3x2

USN Bag is a bit of a different monster. Has a really large base so the rocks resemble a smaller, ball-shaped canvas bag to lift. No grip slip. Really good bag for lifting.

usnseabag7.gif
 
04 - 05 - 11

60 KG Bag Zercher SQ
5 X 10

40KG bag Swing
2 X 10

Neck Bridge
5 X 5

Time to add a little weight to the bag
 
04 - 06 - 11

HSPU Wall Assisted
3/2/2/1

60KG Bag Floor Press
4X10

40KG Bag Situps (cheat)
5/10/5/6

Ab Wheel (s/l/s/r = 1)
3X4
 
04 - 11 - 11

Pullups
T - 6/5/5
Reverse - 5/5/5

HSPU wall assisted
3/2/2/2/2

60KG Bag C & P
1/1/1/1/1

This Sea Bag is a different monster. the saco de estanque was a lot smaller space wise. It resembled a smaller heavy bag when filled. The USN bag has a really large base. There is much more space in it (more room for the rocks to slide around) which makes it so much more difficult to get into position.
 
04 - 15 - 11

Going to switch some things up. 1 week of BW stuff and 1 week of Bag or maybe 1 month of BW and 1 month of bag, we'll see.

Pullups - 3 reps every 10 seconds, when can't do 3, 3 reps every 20 seconds. When can't do 3, 3 reps every 30 seconds and so on. Done for 15 minutes.

reverse grip - 3/3/3/1 10 sec rest
3/2 20 sec
3/2 30 sec
2 40 sec
3/1 50 sec
3/3/3/2 60 sec

TOTAL 33

1 leg ab rotation L5X5/R5X5
 
04 - 18 - 11
Pushups - 3, rest 10 sec, repeat, add 10 sec rest when can't do 3...15 minutes long

3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/2 = 50 10 sec
3/3/3/3/3/3/3/3/3/2 = 29 20 sec
3/3/3/3/3/3/3/3 = 24 30 sec

TOTAL = 93

Ab Wheel S/L/S/R = 1
5 X 4

Neck Bridge
3 X 10
 
4/20/11

BW SQ 3, rest 10 sec, repeat, add 10 sec rest when can't do 3...15 minutes long

3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3 10 sec rest

TOTAL = 180 15 minutes

switching to jumps next week

1 leg abdominal rotation
L 5X5 / R 5X5

Neck Bridge
3X10
 
Sick again :( Never been sick so much before

Better now

5/3/11
Messing around
Added 20kg to the bag, not sure if such a big jump is a good idea, we'll see

80KG Zercher SQ I can get bag into position, but in the hole of the squat, the rocks shift and the bag falls forward - 0/0/0

80KG Bag Floor Press
2X7 / 1X0 tough to get into position

80KG Bag Twist grip Partial DL
6 / 5 / 5

80 KG Bag Powerclean
1 / 0 / 1 / 1 / 0

80KG Bag Walk for time
10s / 22s / 30s / 10s
 
5-6-11

Pullups
Tgrip - 6 / 6 / 5 / 4 / 4
Reverse - 6 / 5 / 5 / 5 / 4

mixed with

HSPU wall supported
2/3/3/2/2/2/1/2/1/1
 
05-09-11

80 KG Bag Shoulder SQ
L 2X5 / R2X5

80 KG Bag Wrestle 10s / 21s / 20s / 25s / 15s
 

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