Workout 123109

Squat
150x3
175x3
195x6

Plate Pinch 2 25's 4x1 l/r

Leg Curls 4x6

Janda 4x6

Thumb Pinch 3x3

COC #1 2x2
COC #2 4x1

Workout 123009

5 minutes Snatches 16kg

Workout 122809

Weighted Chin
40x5
40x5
45x5

Hanging Leg Raise 3x6

Twisting Knee Raise 3x10

Pullups have felt weak lately so adding in the weighted chins.

Workout 122709

Planche Tuck Hold x3

Front Lever Flat Tuck w/ one leg straight x2
Front Lever Flat Tuck x1

COC #1 2x1
COC #2 3x1 (hit on right, miss on left)
COC #2 3x1 Overcrush (extra on left)

Dips 5x5

One Hand Uneven Chinups 3x3

Expands 3x10 Yellow

Workout 122409

Squat
140x5
160x5
180x6

Leg Curl 3x5

Plate Pinch 2 25's 3x1

Janda 3x5

Kneeling Ab Wheel w/ 5 second hold at top 3x3

COC #1 2x2
COC #2 2x1

Not happy with leg strength from pistols and they bother my knees sometimes so switching to barbell squats.

Workout 122209

Planche Tuck Hold x3

Front Lever Tuck Hold x3

Ring Dips 4x5

One Hand Uneven Chinups 3x4

Bridge x3

Workout 122009

Pistols
1x1,2,3,4
2x1,2,3

COC #1 2x2
COC #2 3x1 (hit on right, miss on left)
COC #2.5 3x1 negatives

Expand Bands 3x10 yellow

10 minutes 32kg Swings

Janda Situps 3x5

Diaphragm Breathing x3

Workout 121809

Planche Tuck Hold x3

Front Lever Flat Tuck x3

Handstand Pushups 3x2

One-hand Uneven Pullups 3x3l/r

Ring Dips 3x6

Hanging Knee Raises 3x10

Bridge x3

COC #1 2x2

Been going to BJJ everyday and have been sore/injured. Shoulders killed me after diamond pushups on Sunday so those are out. Grip was fried from grabbing the gi so just did a couple sets with #1.

Workout 121309

Planche Tuck Hold x3

Diamond Pushups 3x10

Ring Dips 3x5

Hanging Knee Raise 3x12

COC #1 2x3
COC #2 2x1 (got both on right and neither on left)

Workout 121109

Planche Tuck x3

Ring Dips 4x5

Weighted Pullups +37 lbs
10x1

Chinup Holds 1x top, middle, bottom

Side Bends 28kg 3x5

Kneeling Ab Wheel 3x10

COC #1 2x2
COC #2.5 2x1 negatives
COC #2 2x1

Skipped front lever stuff because I pulled a muscle in midback last time.

Workout 120909

Burpees 50 4:15

Deck Squats 50 5:20

Clubbell Swipes 25lb 25l/25r


COC #1 3x3
COC #2 2x1 attempts
COC #2.5 negatives

Besides sprints, i don't think anything gets my heart rate going like burpees

Workout 120809

Pistol Ladders
3x1,2,3
1x1,2

Ladders are starting to take too long, may switch to different rep scheme

Workout 120709

Planche Tuck Hold 3x

Front Lever Flat Tuck 3x

Ring Dips 4x5

Weighted Pullups +26lbs 4x5

Side bends 28kg 3x5

Hanging Knee Raises 3x15


Gymboss broke so couldn't time my sets

COC #1 3x5
COC #2 3x1 attempts

Couldn't quite close the #2 but both hands were close and haven't used grippers in a while due to constant BJJ hand injuries.

Workout 120509

100 Burpees 9:51

Missed BJJ so I did this

Workout 120409

Pistol Ladders
2x1,2,3
2x1,2

Workout 120309

Planche Flat Tuck 5x3sec

Front Lever Flat Tuck 5x3sec

Dips 3x6

Pullups 3x10

Side bends 28kg 3x5l/r

Workout 120109

Pistol Ladders
1x1,2,3
4x1,2