Lift something

[LightningRod]

05-11-11

HSPU wall assisted
4/3/1/3/1

Pushups 3 every 10 sec ---etc
3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/2 - 10s rest 68
3/3/3/3/3/3/3/3/3/3/3/3 - 20s rest 36

15 minutes. think i rested a little longer than 10 sec for some?

Ab Wheel S/L/S/R
5x4

 

[LightningRod]

5-13-11

80KG Bag Powerclean
3/4/3

80KG Bag Wrestle
25s/30s/25s/15s

80KG 1 hand Bag Drag
L6 X 6m / R6 X 6m




5 - 16 - 11
SQ Jumps 3 every 10 sec....etc
3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3 = 54 10 sec rest
3/3/3/3/ = 12 20 sec rest
3/3/3/3/3/3/3/3/3/3 = 30 30 sec rest
TOTAL = 96 15 minutes

1 leg Ab rotation
L5x5 / R 5x5

stretching

 

[LightningRod]

5 - 16 - 11

SQ Jumps 3 every 10 sec, etc
3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3 = 54 10 sec rest
3/3/3/3 = 12 20 sec rest
3/3/3/3/3/3/3/3/3/3 = 30 30 sec rest

TOTAL = 96 reps

1 Leg Ab Rotation
L 5x5/R5x5


5-18-11
80KG Floor Press
2X8
3X10

40KG OH Bag Walk
30s/32s/22s/22s

 

[LightningRod]

5 - 20 - 11
Pullups
t-grip - 4/5/4/3
chins - 4/4/4/3

crappy pullup day

5 - 23 - 11
40KG Bag Rotational movement - left shoulder, center, right shoulder, reverse
complete rotations - 2/3/2/2

80KG Bag Bear Hug Walk
35s / 24s / 25s

40KG Bag 1 hand bag carry
L3X20sec / R3X20sec

 

[LightningRod]

5 - 25 - 11

Pullups
T - 6/5/5/4
Chins - 4/4/5/4

HSPU
4/2/3/3

80KG Bag Lift and Hold
35s/33s/35s/20s

 

[LightningRod]

5 - 30 -11

Chin Ups reps done every 60 second
8X3
5X2



06 - 01 - 11 (90 sec rest between sets ---- 5 min between exercises)
HSPU
3/3/2/3/1/2/1/1/1

80 KG Bag Floor Press
8/9/6/9

40KG Bag Push Press
10/6/9/5/6

Ab Wheel S/L/S/R = 1 rep
4X3

 

[LightningRod]

06-03-11

Pullups reps done every 60 second
T grip - 8X3 / 6X2 / 1X3 / 1X2

80KG Bag to Shoulder
3/4/3

40KG bag 1 arm hold for time
L 3X35sec / R3X35sec


06 - 06 - 11
Pullups reps done every 60 seconds
Reverse grip - 8X3 / 6X2

06 - 07 - 11

80KG Bag SQ from Shoulder
L 2X5 / R 2X5

bag came untied at end of 4th set lol took about a 10 minute break to clean up the rocks and dust. One good thing did come out of it, when I retied, the stone were much more compact and I could finally get the Zerchers with 80KG

80KG Bag Zercher SQ
2X5

 

[LightningRod]

06 -08 - 10

HSPU
1/2/5/1/2/1/0

80KG Bag Clean and Press
1 / 0 / 0 / 0
failed the press 3X...clean position is tough on this

40KG Bag MP
10 / 6 / 5 / 2 - grip issues


06-10-11
Pullups one set every 60 seconds
T grip - 5X3 / 7X2
not so good today

 

[LightningRod]

6 - 11 - 11 to 6 - 20 - 11 REST

6 - 21 - 11 switching to GTG for pullups 3X/wk. and more neck exercises.
Pullups underhand
2/3/6/4/4/4/4/3/3 - 33

80KG Bag Zercher SQ
8/8/6/8/1

6 - 23 - 11
Pullups
over-hand grip - 1/1/1/2/2/2/2 - 11

HSPU - 4/5/5

6 - 27 - 11
Pullups
underhand grip - 6/4......to be continued

80KG Bag Zercher - 8/7/8/8/1

1 leg rotational movement
L5X5 / R5X5

Neck bridge 3X5

Neck Bridge Forward (wall) - 4X10