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.