maidenfan Posted May 15, 2009 Author Share Posted May 15, 2009 05/14/09 Jump Rope x 10 mins - intervals - worked hard Front Squats in 5 mins - 225 x 21 Elliptical x 20 mins Bodyweight Circuit (completed in 17:50 - as little rest as possible) - Power Rail HSPU (shoulders to floor) x 5 - Pullups x 22 - Power Rail Ellevated (24") Pushups x 60 - Ring Rows Ellevated (24") x 40 - Hammer Strength 4way Neck - 35x15 ea way, 50x15 ea way Was going to do 10 mins on the F. Squats - knees said no. Otherwise a good workout - heart was pumping good. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 15, 2009 Author Share Posted May 15, 2009 05/15/09 Workout out while mowing the lawn - no particular order, all totals for the workout 1 arm KB Snatch (standing on 13" blocks, full squat ea swing) - 32kg x 10 Double KB Squat Clean & Military Press - 32's x 36 (sets of 10 and 8) Pullups x 23 (sets of 5 and 6) V-Bar Pullups x 23 (sets of 5 and 6) 4way Neck - 50 x 40 1 arm KB Squat Snatch - 32kg x 8 (awkward, need to work on these) 1 rope pullups - Body x 4 Dips - Body x 30 (sets of 10) Alt Hands Pullups - B x 4 Double KB Snatch - 32's x 10 (sets of 5) Power Rail HSPU - B x 3 (sets of 2 and 1) Sledge Rolls w/5' 5/8's chain attached to head - couple ea way (way to go Jedd on this one - best lower arm exercise ever) Feel good today. Got the first installment of my new AKC KB's today - I like them a lot - still needed handle sanding like every other kb I've owned though. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 17, 2009 Author Share Posted May 17, 2009 (edited) 05/17/09 Couple of sets on my new chain roller Threw my 20lb medicine ball around the yard for several minutes 1 arm KB Snatch - 32kg x 100 (50 per arm) in 10 mins (sets of 5 per arm) 1 arm long cycle - 32kg x 50 (25 per arm) in 5:30 - stopped as the callouses on my hands felt like they were gonna rip off Maybe one of you KB gurus can chime in on the skin endurance for these long sets of snatches and clean & jerks. Since I got my new AKC bells, I've tried using the GS style of holding the bell but it just doesnt feel right. I'm able to angle my hand through the handle when I start the press and at the top snatch, but I need a full grip at the bottom of the swing - exactly where its tearing up my hands. Maybe its just a conditioning thing, but I was looking for some tips if there were any. Edited May 17, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
egg_uk Posted May 18, 2009 Share Posted May 18, 2009 ive seen some videos lately on youtube by david whitley about skin tears with snatches and an older one under the account of averagetoelite, or just ask adam glass Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 18, 2009 Author Share Posted May 18, 2009 Thanks. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 21, 2009 Author Share Posted May 21, 2009 (edited) 5/20/09 Felt like crap today - really didnt want to workout. I went out and mowed the lawn and got a short workout in, mainly pullups, dips, PR HSPU, and some kettlebell work. I did several of what I call "Morgan's Man Maker" lol - double Snatch 32's, front Squat and two reps military press, repeat as many times as possible (5-7 reps) - its a killer combo. I'm going to add a sprawl or mtn climber next time. Edited May 21, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 22, 2009 Author Share Posted May 22, 2009 5/21/09 Nothing special - lots of kettlebell double snatches, walking see-saw presses, front squats, pullups, hspu, ring fly attempts (good chest work) and I threw 20 bundles of roofing tiles up on the roof from the ground (great workout). Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 23, 2009 Author Share Posted May 23, 2009 05/22/09 Afternoon Workout (over about 2 hours of basketball, yardwork and playing with the dogs) Pull-ups x 75 HSPU x 20 Dips x 44 Ring Flys x 16 KB Farmers Walks HS 4way Neck x 3 sets Evening Workout Jump Rope x 10 mins - went hard on this - great workout - finally starting to get some timing down Front Squat (30 sec rest between sets) - 275 x 1 x 15 sets Elliptical x 15 mins Treadmill x 25 mins More basketball Spent a lot of time today stretching and working on my shoulder and hip flexibility. I really like the Steve Cotter tea cup exercise for the shoulders - mine feel great today after doing the exercise 6-7 times today - once with a 12lb shotput. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 23, 2009 Author Share Posted May 23, 2009 05/23/09 Workout Totals: 1 Leg Squat x 2 Pullups x 16 HSPU x 9 Ring Flys (partials) x 6 Face Pulls - 70 x 30 4way Neck x 3 KB Clean & Military Press - 48kg x 10 KB Snatch (no swing) - 32kg x 20 Pullup/Dip Circuit: Body + 25lbs - 1 pullup, 1 chin, 10 dips Body + 50lbs - 1 pullup, 1 chin, 10 dips Jump Rope x 10 mins Quote Link to comment Share on other sites More sharing options...
austinslater Posted May 23, 2009 Share Posted May 23, 2009 I think you will like the added weight on pullups. Just cycle between the two if your after higher bwt. numbers. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 24, 2009 Author Share Posted May 24, 2009 Thanks Austin - I'll probably overdo it like everything else I do. I think weighted pullups/chins/dips/hspu are the key to building a powerful upper body, much more so than iron (imho). 05/24/09 Totals for the workout: Weighted Circuit (no rest between exercises): Body + 25lbs - 1 pullup, 1 v-chin, 1 v-pullup, 10 dips Body + 50lbs - 1 pullup, 1 v-chin, 1 v-pullup, 10 dips Power Rail HSPU - 6 Pullups - 15 V-Chins - 15 V- Pullups - 15 1 Leg Squat (on a box, opposite leg stays vertical - cant quite to a pistol yet) - 5 ea leg Ring & Hand Pushups (1 hand on floor/1 on a ring held out) - 30 ea arm Dips - 33 Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted May 25, 2009 Share Posted May 25, 2009 You did 33 consecutive dips at your BW? That's freakin' awesome. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 26, 2009 Author Share Posted May 26, 2009 You did 33 consecutive dips at your BW? That's freakin' awesome. Nope, those were totals. I'm pretty sure I could do that though, dips are one of my stronger exercises. I've done a single's with 158lbs of KB's strapped to my body. 05/26/09 Jump Rope x 8.5 mins (hard, lots of double unders) 1 Leg Squat x 2 ea leg Weighted Circuit (no rest between exercises) B+25 x 2 pullups, 2 v-chins, 2 v-pullups, 10 dips B+50 x 1 pullup, 1 v-chin, 1 v-pullup, 10 dips Double KB Snatch/Front Squat/Military Press - 32's x 5, 32's x 4, 32's x 3 (hard exercise - very anerobic) Hammer Strrength 4way Neck x 3 sets Only had 25 mins, busted out a decent workout - worked up a great sweat. I'm working evenings now so I have to get used to working out in the morning. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 27, 2009 Author Share Posted May 27, 2009 05/27/09 Jump Rope x 10 mins (decent - lots of double unders) 4way Neck x 3sets Ring Flys (as far out as I can) x 3, 4 Ring Rows x 10 x 3 sets HSPU x 4 Strap Pullups x 6 x 2 sets Woke up late - didnt even want to workout, but I did do a crappy, "wake-up" workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 28, 2009 Author Share Posted May 28, 2009 05/28/09 Jump Rope - 10 mins No particular order Power Rail HSPU - Body x 1 x 4 sets Towel Pullups - B x 5 V-Chins - B x 7 x 2 sets HS 4way Neck x 4 sets 1 Leg Squat - B x 2ea leg x 5 sets Metolius Rock Ring Pullups: Top slot - 4 fingers deep - B x 5 Middle slot - 4 fingers on tips - B x 2 Bottom slot - 3 fingers on tips - B x 1 (feet stayed on ground to assist - very hard) Decent workout - The rock rings could develop some serious finger strength! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 29, 2009 Author Share Posted May 29, 2009 (edited) 05/29/09 No particular order Jump Rope - 2 x 5 min rounds - bad day for jumping rope - had to fight through these Double KB Snatch & OHS - 32's x 3 (these were hard - need more shoulder flexibility) Double KB Sots Press - 32's x 5 V-Pullups w/2.5" PVC Sleeves - B x 5 V-Chins - B x 8 Strap Pullups - B x 8 Towel Pullups - B x 5 V-Pullups - B x 9 Double KB Clean & Military Press (1 clean) - 48's x 4 Double KB Walking See-Saw Press - 32's x 75' Double KB Snatch - 32's x 10 (PR - probably could've done 15 - felt really good) Hammer Strength 4way Neck x 2 sets Double KB Clean & Press (30 sec rest between sets) - 48's x 1 x 5 sets (these were hard) Seated KB 1 Arm Snatch - 32kg x 10 x 2 sets Pistols - 1 ea leg (PR - finally got 1 honest pistol left and right) 1 leg squat on a bench - 10 ea leg Its always a good workout when you can throw the KB's around out in the sun Edited May 29, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted May 29, 2009 Share Posted May 29, 2009 Congratulations on all of these, truly impressive for someone your weight! Did you pause your pistol at the bottom? What did your off leg do through the movement? Was the knee locked? And did you lower it as you rose, or did you keep it in front? As you can guess, a leg weighs quite a bit, so if you let it drop down as your torso goes up, you're lifting less weight than if you're keeping it parallel (or as close as you can) at all times. Just food for thought Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 30, 2009 Author Share Posted May 30, 2009 Congratulations on all of these, truly impressive for someone your weight!Did you pause your pistol at the bottom? What did your off leg do through the movement? Was the knee locked? And did you lower it as you rose, or did you keep it in front? As you can guess, a leg weighs quite a bit, so if you let it drop down as your torso goes up, you're lifting less weight than if you're keeping it parallel (or as close as you can) at all times. Just food for thought I'm no Steve Cotter, but I think its pretty good for me. Its not really a leg strength issue for me, its the balance and coordination. Over the years, I've really neglected single leg work and it shows now. I've been doing GTG with pistols a lot lately - I'll get better. Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted May 30, 2009 Share Posted May 30, 2009 Solid, dude. I actually incorporated using a BOSU as like a box squat to progress in these... with a client or two of mine. Works well, because you can use rebound, then work to doing it more strict, then touch-and-go, then the real deal. Works well. Kudos, again. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 30, 2009 Author Share Posted May 30, 2009 Wow, Brouse and a Bosu? You weren't kidding about turning into a California boy! Thanks man, that sounds like a good idea. I've been doing a lot of 1 leg squats on a box - from the top and bottom start - seems to be helping. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 30, 2009 Author Share Posted May 30, 2009 I'll be doing next week no problem. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 30, 2009 Author Share Posted May 30, 2009 ive seen some videos lately on youtube by david whitley about skin tears with snatches and an older one under the account of averagetoelite, or just ask adam glass Thanks man, that was helpful. Heres another video from Steve Cotter that addresses this issue if anybody else is having the same problem Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 1, 2009 Author Share Posted June 1, 2009 06/01/09 Jump Rope x 5 mins Double KB C&P (on 12" blocks) - 32's x 5 x 2 sets Double KB Snatch (12" blocks) - 32's x 5 x 2 sets Pullups - B x 8, 6 Macebell Swings (side to side and diagnol chops) - 2 sets of 10 V-Bar Pullups - B x 6 V-Bar Chins - B x 6, 6 Dips - B x 12, 12 1 Leg Squat (bottom start) - B x 1ea leg, B+25 x 1, B+35 x 1 x 2 sets HS 4way Neck x 2 sets Swinging KB's on blocks really takes the "pop" out of the swing if you focus on squatting ea rep - maybe its a good way to develop explosive leg power? Also, 1 leg squats/pistols while holding weight makes the exercise easier if you dont hold the weight in one place as it acts like a pendulum. A weight vest would probably be better. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted June 1, 2009 Share Posted June 1, 2009 After Brouse mentioned the Bosu and you mentioned you'll be doing a Cotter move soon, I thought you would link to this video: Heh. Cotter is a beast. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 2, 2009 Author Share Posted June 2, 2009 After Brouse mentioned the Bosu and you mentioned you'll be doing a Cotter move soon, I thought you would link to this video: Heh. Cotter is a beast. Thats the ultimate Cali-Boy move there! Quote Link to comment Share on other sites More sharing options...
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