Workout 122910

3 rounds 2x24kg

High Pull x5
Snatch x5
Press x5

Chinup 3x10

Abs

Workout 122510

Incline 150 5x5

Squat 195 5x5

Fatbar Chin 5x5

KB Snatch 2x24kg 3x3

Workout 122110

Squat 190 5x5

Incline 145 5x5

Fatbar Chin 5x5

Workout 121910

Ring Dips 3x8

Chinups 3x8

Planche Frog Hold x3

Front Lever Tuck x3

Abs/grip

121610

Squat 185 5x5

Incline 140 5x5

Fatbar Chin 5x5

Janda 3x5

Workout 121310

Ring Dips 3x8

Chinups 3x8

HLR

Low back was sore and have a cold

Workout 121010

Squat 175 5x5

Incline 135 5x5

Inverted Rows 3x10

Stacked wood

Workout 120710

Squat 170 5x5

Chinup 17.5 5x5

Press 95 5x5

Workout 120510

Squat 165 5x5

Incline 130 5x5

Inverted Row 3x10

Snatch 2x24kg 3x3

Hindu Squats 2x20

Workout 120210

Squat 160 5x5

Chinup 15 5x5

Press 75 5x5

KB MP 24kg 3x5l/r

Fatbar Chin 3x5

Workout 112910

Squat 155 5x5

Incline 125 5x5

Inverted Rows 3x10

Workout 112710

Squat 150 5x5

Press 70 5x5

Chinup 12.5 5x5

Hindu Pushup 2x15

Hindu Squat 2x20

Workout 112510

Squat 145 5x5

Incline 120 5x5

Inverted Rows 3x10

Clubbell Head Cast 3x10l/r

Abs

Workout 112210

Squat 140 5x5

Press 65 5x5

Chinup 10 5x5

Shrugs 2x28kg 3x15

Hindu Squat 2x20

Workout 112010

Squat 135 5x5

Incline 115 5x5

Inverted Row 3x10

Skullcrusher 65 3x10

Fatbar Curl 65 5x5

Ab wheel 3x10

Strained hamstring at bjj last saturday so have to switch workouts up.

Workout 111710

100 Hindu Squats

Workout 111610

Ring Dips 4x6
Chinups 4x6

Hindu Pushups 3x10
Bodyweight Rows 3x10

Abs/grip

Workout 110910

Ring Dips 3x10
Pullups 3x10

Workout 110710

Overhand Deadlift
260x3
295x3
330x3

Bench
155x3
180x3
200x3

Incline
115 3x10

Fatgrip Chin
5x6

Workout 110410

Ring Dips 4x8
Chins 4x8

Workout 110210

Bench
140x5
165x5
190x5

Overhand Deadlift
245x5
275x5
315x5

Keg Clean 4x5

Workout 102810

100 up/downs

102710

Ring Dips 8x5

Chins 8x5

Workout 102610

Yesterday
5 minutes swings
5 minutes hindu squats

Workout 102410

Overhand Deadlift
270x5
305x3
340x1

Bench
165x5
185x3
205x2
140 3x10

Kroc Rows 28kg 3x17l/r

Workout 102110

Ring Dips 4x7
Chinups 4x7

HLR 3x10

Workout 101910

3 rds Bas Rutten MMA

Workout 101710

Overhand Deadlift
250x3
295x3
320x3

50 up downs

3 rds Bas Rutten

Workout 101610

Bench
155x3
185x3
195x3
135 3x10

Kroc Rows 28kg 3x16l/r

Curls 75 3x8

101210

Ring Dips 5x6
Chins 5x6

Ab Wheel

Workout 101010

Overhand Deadlift
245x5
270x5
305x5

Bench
140x5
165x5
185x5
135 3x10

Kroc Row 28kg 3x15 l/r

Situps

Workout 100610

1A. Ring Dips 5x5
1B. Chinups 5x5

Ab Wheel 3x10

Workout 100410

C&P 28kg 3x2,3,5

Pullup 3x2,3,5

5 minutes swings

Workout 100210

Overhand Deadlift
245x5
265x5
300x3
335x2

High Pull 2x24kg 3x10

Shrugs 2x24kg 3x15

Workout 092910

Bench
150x3
170x3
190x4

Dips 3x8

Chins 3x8

Abs

Workout 092610

Overhand Deadlift
245x3
280x3
315x4

Hindu Squats 3x20

Grippers

Workout 092510

C&P 28kg
3x2,3,5
1x2

Pullup
3x2,3,5
1x2

Bent a few nails

Abs

Workout 092410

Bench
135x5
155x5
170x5
185x5

Rows 28kg 3x10l/r

Dips 3x6

Chin 3x6

Workout 091810

Deadlift Overhand
245x5
265x5
300x5

C&P 28kg
3x2,3,5 (30reps)

Pullup
3x2,3,5

Prowler 190lbs 10x20yds

Farmers Walk 2x24kg x6

Workout 091410

C&P 28kg
2x1,2,3,4
2x1,2,3

Pullup
2x1,2,3,4
2x1,2,3

Shrugs 2x24kg 2x20

Workout 091210

Deadlift Overhand
245x3
265x3
275x3
295x3
315x3

TGU 28kg 5x1l/r

Elbows have been sore from pressing and bjj so went with tgu.

Workout 090910

C&P 28kg
3x1,2,3,4
2x1,2,3

Pullup
3x1,2,3,4
2x1,2,3

Crush curl 16kg 3x6

Pinch grip 2 25s 3x1

HLR

Workout 090710

C&P 28kg
1x1,2,3,4
3x1,2,3

Pullup
1x1,2,3,4
3x1,2,3

Swipes 3x10l/r

090510

Deadlift Overhand
265x3
280x3
320x3
350 2x2
320 2x2

C&P 28kg 3x1,2,3
Pullup 3x1,2,3

Workout 090210

C&P 28kg
2x1,2,3,4
3x1,2,3

Pullup
2x1,2,3,4
3x1,2,3

Abs

Workout 083110

C&P 4x1,2,3

Pullup 4x1,2,3

5 minutes high pulls 16kg

5 minutes hindu squats

Workout 082810

C&P 28kg 3x1,2,3

Pullup 3x1,2,3

Bench 135 3x10

One Arm Row 28kg 3x10l/r

Abs

Workout 082610

Swings 24kg ~5 minutes

2x25 Hindu Squats

Workout 082510

C&P 28kg
1x1,2,3,4
4x1,2,3 (34 reps per arm)

Pullup
1x1,2,3,4
4x1,2,3

Swipes 2x10l/r

Shrugs 2x24kg 2x15

ABs

Workout 082210

Yesterday-
10 hill sprints
30 burpees

Today-
C&P 28kg 5x1,2,3
Pullup 5x1,2,3

Abs

Workout 081910

C&P 28kg 4x1,2,3

Tactical Pullup 4x1,2,3

Farmers Walk 2x24kg x3

Hanging Leg Raise 3x12

Workout 081510

Ring Dips 3x10

Rope Pullups 4x6

Fatbar Curls 65lbs 3x9

Swipes 2x8l/r

Hindu Pushups x20

Side Bends 28kg 3x10

Janda 3x10

Workout 081010

5 rds
2x24kg Swing x5
2x24kg High Pull x5
2x24kg Jump Shrugs x5

Ring Dips 3x8

Chinups 3x8

HLR 3x12

Workout 080710

Ring Dips 3x8

Rope Pullups 4x5

Fatbar Curls 65lbs 3x8

Side bends 28kg 3x10

Janda 3x8

Lower back was sore from all the doubles so just did some upperbody stuff.

Workout 080510

3 rds
2x24kg Clean x5
2x24kg Press x5
2x24kg Squat x5

4x5 Rope Climbs

Workout 080310

3 rds
2x24kg Swing x5
2x24kg Snatch x5
2x24kg Seesaw press x5l/r

4x5 rope pullups

3x10 full contact twist

Workout 080110

3 rds

2x24kg high pull x5
2x24kg snatch x5
2x24kg military press x5
2x24kg front squat x5

Workout 072910

3 rds

2x24kg Swing x5
2x24kg Snatch x5
2x24kg C&J x5

Workout 072610

4 rounds of

2x24kg Swing x5
2x24kg High pull x5
2x24kg c&p x5

Abs

Workout 072110

3 rounds of

Swing 2x24kg x5
High Pull 2x24kg x5
C&P 2x24kg x5
Pullup x5

Workout 071910

HLR 3x15

Snatch 16kg 10 minutes

Workout 071810

Press
115x5
135x3
150x1*

Tactical Pullup
x5
10x3
45x1

Dips 3x8

Situps

Workout 071310

32kg Swings 10 min

Janda 3x10

Workout 071110

Press
120 4x5

Tactical Pullup
10 4x5

Full Contact Twist
25 3x10

Ab Wheel
3x10

Box Pistol
4x5l/r

Workout 070910

Press
115x3
125x3
130x6*

Tactical Pullup
x5
15x3
25x3
35x3

Ring Dips
3x7

Bodyweight Rows
3x10

Ab wheel

Box Pistol 3x5l/r

Workout 070610

Press
115 2x5
125 2x5

Sumo Deadlift 245 3x3

Tactical Pullup
x5
10x5
12.5x5
15x5

Shrugs 2x28kg 2x15

Ring Dips 3x7

Press is feeling much stronger, goal is to get 185. Trying to add in some light deads to see if it aggravates back.

Workout 070210

Hill Sprints x10

Workout 070110

Press
95x5
115x5
125x5
130x3
145x2*

Tactical Pullup
x5
5x5
10x5
25x3
45x2

Fatbar Curl 65 3x8

Janda 3x8

Neck

Workout 062710

Press
105x3
115x3
120x7

Ring Dips 8x4

Chinups 8x6

Neck

Workout 062110

Press
95x5
105x5
115x7

Ring Dips
10x3

Chinups
10x5

Abs/Neck

Workout 061610

Keg Clean 5x5

Tactical Pullup 5x5

Ring Dips 5x5

Workout 060610

Ring Dips 4x6

Towel Pullup 4x6

Hindu Pushup 3x15

Ring Row 3x15

Neck/Abs

Workout 053010

Bas Rutten MMA Workout

Workout 052610

16kg Snatch 5x15r/l

Hindu Pushup 5x10

Hindu Squat 3x15

Situps 3x15

Workout 052310

Keg Clean 5x4

Rope Climb x3

28kg C&P 3x3l/r

Hindu Pushup 3x15

Top of chinup 3x15sec

Neck/abs

Workout 051910

Keg Clean 5x3

Rope Climb x3

Hindu Pushup 3x10

Bodyweight Row 3x10

Clubbell Hammer Swing 2x15l/r

Prowler 100lbs 5 high/5 low

Neck

Workout 051610

Keg C&P ~75lbs 6x3

Keg Clean 5x3

Rope Climb x2

Ab wheel/neck

Workout 051310

1A. Hindu Pushup 5x10
1B. Bodyweight Row 5x10

2A. Neck Bridge 3x1 minute
2B. HLR 3x10

Grippers

Workout 050610

Rope Climb x1

Floor Press 215 4x4

Clubbell Inward Pendulum 2x10l/r

Clubbell Outward Pendulum 2x10l/r

Tactical Pullups 8-9x5

Swings 28kg 5minutes

Neck/abs

Workout 050210

3 rds of:

28kg C&J x5l/r
Pullups x5
Shield Cast x5l/r

3x8 janda

Workout 043010

Floor Press 205 5x5

Rope Climb x3

Skullcrusher 75 3x10

Bent Row 28kg 3x10l/r

Heavybag carry x1

Farmers Walk 2x28kg x1

Workout 042710

2 Rope Climbs

28kg Snatch 8 minutes 4l/4r each minute

Neck/Abs

Workout 042510

3 minutes TGU 16 kg

20 minutes
1a. Dips 8x5
1b. Chins 8x5

Janda 3x8

10 minutes Swings 32kg

Hindu Squat 2x10

Bodyweight and kettlebell stuff is so much easier on my body. Hit all of my goals for the year so not really training for anything right now.

Workout 042210

3 minutes TGU 16kg

20 minutes
1A.Ring Dips 7x5
1B.Chinups 7x5

Neck/Abs/Grippers

Changing things up... as school winds down, I will be doing more BJJ and less heavy lifting.

Workout 041810

Floor Press
165x5
190x5
215x7

One Arm Row
28kg 3x12

Ring Pushup
3x12

Janda
3x8

Workout 041410

10 Hill sprints with girlfriend

Workout 041310

Rack Pull 465 3x4

C&P 2x28kg 3x1,2,3

Fatgrip Pullup 3x1,2,3

Janda 3x8

Workout 041010

Prowler Low 100lbs 10x25yds

Workout 040810

Squat
135x5
155x5
175x5

Floor Press
185x2
215x2
240x1
275x1
225 4x2

Tactical Pullups
6x6

Fatbar Curls
3x8

Abs&Neck

Knee felt uncomfortable when I was squatting so stopped on third set.

Workout 040610

C&P
2x24kg 4x2,3,5

Rope Climb x4

Hill Sprint x11

Workout 040410

Floor Press
185 2x2
215 1x2
230 6x1
205 2x3

Fatbar Pullups
11x3

Shrugs
205 3x12

Ring Pushups
2x15

Neck & Grippers

Workout 040310

Prowler high 140lbs 10x40yds

Workout 033110

Squat
135x5
165x5
175x5
185x5
195x5

C&P
2x24kg 3x2,3,5

Rope Climb x3

Fatgrip Pullups
5x3

Janda Situps
3x7

Ring Pushups
2x15

Neck Harness
15 3x12

Neck Bridge

Workout 032810

Floor Press
175 1x2
200 1x2
225 1x2
240 1x1
205 2x2
175 2x3

Deadlift
295 1x2
335 1x2
385 1x2
405 1x1
335 2x2

Tactical Pullup Between Sets
10x6

Overhead walk
24kg x3

Fatbar Shrugs
185 2x10

Hanging Leg Raise
5x10

Workout 032510

Squat
135x5
155x5
165x5
175x5
185x5

Ring Dips
3x 2,3,5

Pullups
3x10

Pressed for time...

Workout 032310

Floor Press
205 10x3

Tactical Pullup
10x5

Deadlift
315 5x1

COC #1 2x2
COC #2 2x1
COC #2.5 1x1 (missed)
COC #1 overcrush 1x1

Hanging Knee Raise
3x15

Workout 031710

Rack Pull
405 2x1
465 2x1
500 2x1

Speed Squat
135 8x2

Rope Climb
x3

Fatbar Curls
65 2x8

Fatbar Shrugs
205 3x8

Plate Pinch
2 25s x3

5 rounds of
1 minute jump rope
24kg snatch 5l/5r

Need more plates...

Workout 031410

Rack Press (2)
265 5x1

Ring Dips
4x8

Getup Situp
12kg 3x5l/r

Fatbar Hold
205 3x15sec

Tactical Pullups (between sets)
10x5

Fatbar Curl
65 2x10

Ring Pushups
2x12


Getup Situps felt great for shoulders and abs.

Workout 031210

Squat
135x8
155x8
175x8
195x8

Bench
125x8
135x8
145x8
155x8

Deadlift
135x8
225x8
275x8

Incline Bench
125x8
135x8

Weighted Crunch
80 2x15

8 Hill Sprints

Workout 030910

Ring Dips
3x8

Rack Press
275x3
280x2
285x1

C&P
24kg 3x6l/r

Skullcrusher
75 3x10

Fatbar Curls
75 2x10

Tactical Pullups (Between sets)
10x5

Side Bends
28kg 2x10

Hanging Knee Raise
2x15

COC #1 2x2
COC #2 2x1

Workout 030710

Squat
135x10
155x10
165x10
175x10

Bench
115x10
125x10
135x10
145x10

Deadlift
135x10
225x10
245x10

Incline Bench
115x10
125x10

Weighted Crunch
60 2x15

Workout 030410

Speed Bench
125 9x3

Rack Press
270x3
275x2
280x1

Weighted Chinups
45 1x3,2,1

Ring Dips
3x6

Twisting Leg raise
3x12

Tactical Pullups (in between sets)
7x5

Workout 030310

COC #1 10x2

Neck Curl 15lb 2x25

Neck Bridge 1 minute Front
Neck Bridge 1 minute Back

10 minute intervals airdyne

Workout 030210

Rack Pull
465x3
475x2
475x1

Fatbar Deadlift
245 3x1

Assisted Pistol
2x10 l/r

Shrugs
245 3x18

Fatbar Curls
55 3x10

Ab Wheel
3x10

Tactical Pullups (between sets)
7x5

Workout 022610

Squat
135x10
145x10
155x10
165x10

Bench
95x10
115x10
125x10
135x10

Deadlift
135x10
185x10
235x10

Reverse Hyper
100x10

Incline Bench
95x10
115x10

Weighted Crunch
50x15
50x15

COC #2 3x1 (still can't get left)
COC #2.5 x1*

One goal down! Still can't quite get 2 on my left but deadlift and fatbar are definitely helping grip.

Workout 022310

Speed Bench
120 9x3

Rack Press
265x3
270x2
275x1

One Arm KB Press
24kg 3x6r/l

Ring Dips
3x5

Fatbar Bodyweight Rows
3x10

Fatbar Curl
55 2x5

Hanging Leg Raise
3x7

Tactical Pullups
10x5 throughout workout

Workout 022110

Squat
135x10
145x10
155x10

Walkout
275 x1

Bench
95x10
105x10
115x10
125x10

Deadlift
135x10
185x10
225x10

Reverse Hyper
120 2x10

Incline Bench
95x10
115x10
115x10

Weighted Crunch
80x10

COC #1 1x2
COC #2 3x1
COC #3 negative 3x1

Expand Blue 3x5

Workout 021810

Speed Squat
90 1x8
135 8x2

Fatbar Deadlift
135 3x10

Weighted Chin
35 3x3

Shrugs
205 3x10

Pullups
5x5

Fatbar Curls
55 2x10

Ab Wheel 3x10

Janda Situps 3x5

Workout 021510

Windmill 16kg 2x5/5

10 minutes of

28kg Swings x10
Up Downs x10
25lb Clubbell Shield Cast x5/5

Workout 021410

Speed Bench 115 9x3

Rack Press (4") 265 3x3

Fatbar Press 75 3x10

Chins 2x10, 2x5

Fatbar Cheat Curls 75 3x10

Rear Delts 5's 2x10

Ring Dips 5x5

Hanging Knee raises 3x10

Workout 021210

Squat
115x10
135x10

Bench
95x10
95x10

Deadlift
135x10
185x10
235x7

Incline Bench
95x10
95x10

Reverse Hyper
100X10
100X10

Weighted Situp
75x10

Pullup
3x8

COC #1 2x2
COC #2 2x2
COC #2.5 negatives 3x1

Workout 021010

Clubbell Warmup 3x
Shield Cast x5
Inward Pendulum x5
Outward Pendulum x5

28kg Swings x5
Up/Downs x20
28kg Swings x10
Up/Downs x15
28kg Swings x15
Up/Downs x10
28kg Swings x20
Up/Downs x5

Wall Sit 1x1min

Squeezed this in between studying for probability and finance

Workout 020910

Weighted Chin 35 5x5

Fatbar Press 115 5x5

Twisting Knee Raise 5x10

Workout 020710

Airdyne 10 x 15sec hard/45 sec easy (10 min)

28kg Swings 100 AFAP

Will be changing things up this week

Workout 020410

Weighted Chin
42.5x5
47.5x3
52.5x1
60x1
85x1*

Fatbar Press
95x5
95x3
105x8*

COC #1 1x2
COC #2 5x1 (still cant get left)
COC #2.5 negatives 3x1
COC #1 Overcrush 1x1

Ring Dips 4x7 (28 reps)

Bodyweight Rows 3x10 (30 reps)

Hanging Leg Raise 5x6 (30 reps)

Expand Blue 3x7

Weakpoint on weighted chins is top.

Workout 020210

Deadlift (Overhand)
245x3
255x3
285x6

Fatbar Dimel Deadlift
135 2x20

Fatbar Shrugs
185 3x6

Shrugs
185 1x20

Assisted Pistols
3x5l/5r

Kneeling Ab Wheel
2x25

COC #1 3x3 (hard, grip was fried from fatbar)

Expand Blue 3x7

Was scheduled for squats today but knee has been bothering me from basketball last week so didn't want to load on it.

Deadlifted 245 with fatbar to try it out and it made it hard, pretty excited about the fatgripz.

Workout 012910

2 hours basketball

Workout 012810

Weighted Chin
40x3
45x3
50x4*

Fatbar Press
80x3
90x3
100x8*

Fatbar Curls 45 3x10

Ring Dips 5x6 (30 reps)

Bodyweight Rows 3x10 (30 reps)

Hanging Leg Raise 5x5 (25 reps)

COC #1 2x2
COC #2 4x1
COC #2.5 Negatives 3x1
COC #1 Overcrush x1

Expand Blue 4x5

It was fucking cold out today

Bought some Fat Gripz and they are awesome. Could've used PVC to create fat bar, but these are so easy to take on and off and travel with. *Created new rule for myself, if I buy something fitness-related, I need to sell 2 things that I no longer use.

Workout 012410

Deadlift (Overhand)
245x5
245x5
265x7

Kneeling Ab Wheel 5x10

Farmers Walk 2x28kg 3x1 minute

25lb. Clubbell Head Cast 2x5

6 Two minute rounds Bas Rutten Boxing

Workout 012210

1 hour of basketball in afternoon (haven't played in about 6 years but played with another grad student and turned out to be fun and good "cardio")

Weighted Chin
35x5
40x5
45x6*

Ring Dips
5x5 (25 reps)

COC #1 2x2
COC #2 3x1
COC #2.5 negative 3x1

Expands Blue 3x5

Front Lever Tuck
x3

2x28kg Shrugs
3x10

Hanging Leg Raise 4x5

Don't think Front Lever Tucks are very good assistance for weighted chin so will probably switch these out.

Workout 011910

Squat
145x5
170x5
190x7*

Hanging Knee Raise 5x10

Expands Blue 5x6
COC #1 5x5

2x28kg Swing 5x5

Switching Gripper routine to one higher volume day and one lower.

Workout 011510

Weighted Chin
25 3x5

COC #1 2x2
COC #2 3x1
COC #3 3x1 negatives

Dips 3x5

Front Lever Tuck Hold x3

Hanging Leg Raise 3x5

Expand Blue 3x5

PM- 5 Two Minute rounds Bas Rutten Boxing

Workout 011210

COC #1 2x2
COC #2 3x1

Squat
135 3x5

Thumb Pinch 3x3

Janda 3x3

32kg Snatch 4r/4l top of each minute for 8 minutes

Was going to do 10 minutes of snatches but hands got too cold and was having trouble hanging on to bell.

Workout 011010

COC #1 2x2
COC #2 3x1
COC #2.5 negatives 3x1
COC #3 negative 1x1

Expands Blue 3x5

Workout 010810

Weighted Chin
37.5x5
42.5x3
47.5x1
60x1
70x1
80x1*

Ring Dips
1x1,2,3,4,5
2x1,2,3,4(35reps*)

Front Lever Flat Hold x3

Static Hold Chin 1x 10sec top, 10sec mid, 10sec quarter, 10sec bottom

For whatever reason planche hold was bothering elbow so skipped it.

Workout 010710

COC #1 3x2
COC #2 w/ 3 second hold 5x1 (hit right, miss left)

Squat
165x5
185x3
205x5

Pinch Grip 2 25's 5x1 (in between squat sets)

Leg Curls 3x7

Janda 3x7

3x2min Rounds Bas Rutten Boxing Workout

#2 is feeling very easy with right but still can't get it with left.

2010 Goals

2010 Goals:

-Get Purple Belt
-Close COC #2.5 with right hand and COC #2 with left
-Chinup +100lbs

Goal of one-arm chinup has eluded me for awhile so I am going to attack it in steps.

Workout 010410

3 rounds of
2x16kg Swing x15
2x16kg Snatch x15
2x16kg Jump Shrugs x15
2x16kg C&J x15
2x16kg Farmers Walk Driveway

Some sets were broken. Tough workout especially in the cold. I would like to do some metcon stuff at least once a week...we'll see how it goes with grappling.

COC #1 2x2
COC #2.5 2x1 Negatives

Expands Yellow 3x10

Workout 010210

Weighted Chinup
35x3
40x3
45x6*

1A. Ring Dips
1B. Perfect Pullup +17 lbs
3x1,2,3,4 (30reps*)

COC #1 2x2
COC #2 5x1 (hit on right, miss on left)
COC #2 Overcrush 2x1

Expands Yellow 3x10

Hanging Leg Raise 3x6

Still can't get #2 on left but grip is getting stronger.