Wednesday, March 31, 2010

Medium Day

10 min work intervals with the 20KG. 3 min rest periods between exercises except TGU's which was 4 min

Swings: 130 (6x20 + 1x10)

TGU's: 4/4

Goblet Squats: 30 (6x5). Quit with 2 min left b/c lower back was starting to feel tight

Pull Ups: 39 (6x5 + 3x3) This was a new record

I think I am going to use this week as my baseline for the periodization of this workout program. Heavy day is up Thursday. Going to take today off so I am rested and ready for it as this will be my first WO with the 24KG in almost 2 months. I am expecting destruction.

Sunday, March 28, 2010

Post Tax Celebration Work Out

Soooo... felt sick, Slept for 2 days straight. Felt better. Skipped heavy day in a rare act of prudence. GTG on tactical pull ups Friday night at job #2.

Rested Saturday.

Started light day again today after finishing taxes.

Used 16KG bell. 10 min work sets for each drill. 3 min rest period between each except for TGU's, rested 5

swings: 7 sets of 20 = 140
TGU's: 4/4
squats: 5 x 6 (all goblets) = 30
tactical pull ups: 11 x 3= 33


Thursday, March 25, 2010


Hard day is going to have to wait b/c I feel like TOTAL SHIT! I am sick. ARG!!!! With two jobs and things really going well and super busy with career job #1- I do not have time to be sick. SO not happy.

Wednesday, March 24, 2010

1st week on the new plan

Mon was free day.
Did 3 x 5 HS tactical pull ups and 3 5-7 second hold dragon flags
then 3 handstand push up practice and walking planks to walk outs

Tuesday was medium day with the 20KG and it felt absolutely, fucking amazing!
10 min work sets, 3 min rest between drills
swings: 135
HS TGU's: 4/4
squats: 40 (assorted- goblet, front, rack R/rack L
tactical pull ups: 32 (9x3 + 1x5)

Today is REST and tomorrow is HARD DAY with the 24KG- can't wait suckas!

Monday, March 22, 2010

progressing to the next phase!

more TGU's and swings and a sneaky BW day on TH w/ jogging 1/3mi then 3 rounds of 2-5-hold underhand grip pull ups, 10 perfect push ups, alt leg raise bicycles, and 10 shoulder stand squats

fri/sat off

got back with Dou D, RKC to check my progress and my form is 110% better! wahooo! so that means he put me on a new program that is more working out than practice which i am STOKED about. has a light, medium and hard day of 10 min work zones for swings, TGU's, squats and pull ups. L/M/H is determined by bell weight.

cant wait to get on it.

Wednesday, March 17, 2010


5x20 HS swings
5x 20R/20L btwn leg passes
5x5 strict pull ups
5x5 walking planks w/ walk outs

Sat- HS swing practice total of 180 reps

Sunday bike rides and long walks

Mon- Swing and TGU practice 5x20 and 5x 2/2 then 3x3R/3L 24KG renegade rows (sorry doug, couldn'y help it)

Tues- OFF

Thursday, March 11, 2010

Keeping with it

Tuesday was off

Wed was on 5 sets 20 HS swings and 5 sets of 2/2 HS TGU's- i know that's not protocol Doug but I had to get it all in...

Yesterday was same 5 of 20 and 5 of 2/2

Today will be TGU practice with no weight fire hose work and assorted planks and walk outs.

Tuesday, March 9, 2010

week recap

every day for the last week.... 100 hard style swings and 10 x1/1 hard style TGU's except...

one day last week i was out of town so hotel workout
4 times through
hand walk outs w/ feet on wall x 3
clap push ups x 5
squats x 20
deck squats with jumps x 5
shoulder stand squats x 10

and then saturday
assorted core work

Wednesday, March 3, 2010

yesterday did 5 in a row 10 HS swings and 1/1 HS TGU's. felt good. also did my mobility warm up, halos an d goblet squats. I get my progress checked this weekend and i hope i get approved for more work/work load.

ALSO i have some new fave sites- check these out. they are BAD! ASS!

get some!

Tuesday, March 2, 2010

last week

of hardstyle swings and TGU's for 100/10. not sure what Doug D, RKC is gonna move me to next but I have DEF seen improvement. Did my 100/10 last night and my goblet squats and my mobility drills and it went really well.

here are some vids of my swings and TGU's from last week. Sorry they are late Doug.