Workout 063009

Maxwell 300 intermediate

Workout 062909

50 burpees (5x10)
rest couple min
50 C&P with rock (5x10)
rest couple min
6 hill sprints

Inverted rows 3x10 to balance out presses.

heart rate maxed at 188 with hill sprints.

Workout 062609

1a. Clapping Pushup 3x10
1b. Band Row Green 3x10l,r

2a. Swing 2x28kg 5x5
2b. knee jumps 5x5

Workout 062409

5 rounds of
5 burpees
1 Hill Sprint
Walk back down hill

Workout 062209

R Phase

Deadlift 1x3 245lbs
1x2 295lbs
1x2 305lbs
1x2 315lbs
1x1 315lbs

C&P 2x28kg 4x3

Maxwell ABC Chinup x1

Felt good at 315 so stopped there. ABC Chinup is hard!

Finally, I am excited to train again and just doing whatever I feel like. Trying to get one or two strength workouts in a week and a couple short, intense conditioning workouts.

Workout 062009

R-phase

5 rounds of
Halo w/ Bulgarian Bag x5l,r
Hill Sprint

3 rounds of
Forward Hop x20
Lateral Hop x20
Box Jump x5

3 rounds of
Walk up hill with Bulgarian Bag around neck

Stretching. Knee was a bit sore afterwards, maybe from jumping.

Workout 061709

Clubbell Inward Pendulum 2x5 25lbs
Clubbell Outward Pendulum 2x5 25lbs

Swings 2x28kg 5x5

Half TGU 28kg 3x2L,R

Hanging Knee Raise 3x12

Still doing R-phase exercises for ankle and it seems like it is improved. Clubbells are magic for my elbows.

Bulgarian Training Bags

Workout 061509

Made a Bulgarian Sandbag from directions on DragonDoor forum. It is sweet, like it more than my old sandbag. Tested it out in a workout...

Halos 3x10L,R
Seoi Nage Move 3x5L,R

3 rds of
Halo x5L,R
Box jumps(bag on shoulders) x10
Hindu Pushups(on bag) x10
Side Jumps(over bag) x10L,R
Bearhug Twists x10L,R
1 minute rest

Great core and grip workout. Lots of fun.

Workout 061409

Deadlift 3x1 295lbs

Sprint 5x80yds

Doing the R-phase exercises for my ankles since they are lacking mobility. Testing to see if any of the ZHealth neurotransmitter BS is true.

Sprints were hard as I haven't done them in awhile.

Workout 061309

R-phase

Deadlift 2x1 295lbs

Workout 061209

Clubbell Warmup w/ various exercises

Deadlift 1x1 295lbs

Bent Press 28kg 2x1L,R (just messing around)

5 minutes TGU 28kg

Hanging Knee Tuck 3x30sec

Wanted to do C&P and Rope Climbs but my elbows were killing me. Clubbells really help the tendonitis in my elbows. Stuck with exercises that don't involve the elbow much and felt great after.

Workout 061009

Hill Sprints 10x40yds

Workout 060809

VPP 2x16kg 1x2,4,6,8
2x2,4,6

1x Rope Climb

Ab Circuit

Workout 060709

5 minutes jump rope

Tabata Sledgehammer

Sledgehammer was very taxing...felt like a hardstyle version of clubbells.

Workout 060609

Clubbell Shield Cast 2x10L/R

Windmill 16kg 3x3L/R

Clubbell Inward Pendulum 2x8L/R

Clubbell Outward Pendulum 2x8L/R

Ab Wheel x10

Pretty worn down from BJJ so just took it easy today

Workout 060209

20 minutes-
C&P 2x28kg 7x3
Tactical Pullup ~25lbs 7x3

Farmers Walk 2x28kg 2x100 ft

Janda 3x3

Hanging Leg Raise 3x10