Workout 113008

Thursday did some grippers and a few assisted one arm chins

Today
Assisted one arm chin x1 7 fist length
x2 8 fist length
Frenchies 3x1 +25lbs

Stacked wood

Workout 112408

One Arm Comedowns 5x1L,R
Weighted Chinups 3x1 80lbs
Frenchies 3x1

TGU 32kg 5 minutes
Pistol 5x1 12kg

Swings 32kg 12 minutes

Janda 3x3
Pinch Grip 30lbs x30

Comedowns are very hard. My right arm was OK but I about ripped my shoulder out of the socket on the left. Pullups were a little weak, barely got chin to bar. Frenchies are great, just do a pullup and do isometric holds at various points on the way down.

Swings were nice and easy;sets of 10-15 just to get heart rate up. Solid workout.

De La Riva

this is badass

Workout 112208

20 Minutes-
7 Rounds of
5 Chinups
10 Hindu Pushups
10L/10R 16kg Snatch

This was tougher than expected because I rolled fairly hard at BJJ earlier

Workout 111808

TGU 5 min 32 kg

Workout 111508

Bas Rutten All-around Workout

This is a 28 minute workout that is on a cd. It is a combination of shadowboxing and bodyweight exercises (but it is very easy to sub other implements as well). Bas yells out various boxing combos and mixes in calisthenics as well. It's tough

Workout 111308

Swings 32kg 5 minutes

Clean to Order 3x5 25lbs
Rock its 3 sets
Shield Cast 3x10L/R 25lbs

Ab wheel 2x10

Missed BJJ so decided to do a quick workout

Workout 111108

3 x
1A. Hindu Pushups +~20lbs x5,10,15
2A. Hindu Squats +~20lbs.x5,10,15

Swings 24kg 3x25

Ab circuit

Workout 110908

This whole workout was a clusterfuck.

Chinups +70lbs 1x2
+80lbs 5x1
C&P 32kg 4x4L,R

Swings 24kg 8 min

Clubbell Clean to Order 3x5 25lbs
Hindu Squats x25
Hindu Pushups x25
Ab circuit

I was going to do the C&P with the 88 but couldn't get it. My shoulders take a beating from BJJ so I am contemplating dropping C&P. The second half of the workout was great and I would like focus more on those exercises. Seems like I am heading back to program minimum plus bodyweight exercises.

I also ordered a 2.5 COC and a 3 COC. I have been GTG bending and grippers at work.

Workout 110508

Swings 24kg 2x20L,R
2x15L,R
3x10L,R
Inward Pendulum 25lbs 3x6
Outward Pendulum 25lbs 3x6

Janda 3x3
Kneeling ab wheel 3x10
Side Bends 32kg 3x5

Was going to do snatches but shoulders are a little tender. Nice easy workout but got heart rate up. Haven't done much ab training in a long time, felt good. Watched Flowfit but really don't like it as much as ginastica natural, I'll have to see how it goes.

Workout 110208

3 Rounds

1 25 ft. No legs rope climb
15 2x24kg Swings
5 2x24kg Snatches
5 2x24kg Thrusters