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Old 07-23-2008, 11:51 AM   #1
R. Alan Hester
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Join Date: Nov 2006
Posts: 290
Default Traversing the Obstacles of Life and BJJ

Goals:
--longevity and health
--stay in shape for hiking, traveling, being husband, and life
--Now BJJ

I don't want to work at the extremes of the strength <-----> endurance spectrum to often. Why? Because I find both extremes BOOOOOOORINGGGGG. But that is just me.

Old injuries: Right hip from excessive running when training for 50 mile foot race.
--Medial Meniscus troubles that flare occasionally.



1 Jul 08
JM
Sandbag Shouldering 50reps/8 min @ 50 lbs
Pull-up/Ring dip 3reps X 3sets pull-ups (BW, + 16 Kg X 4)


7 Jul 08
JM
Sandbag Shouldering 32reps/10 min @ 100 lbs
Pull-up/Ring dip 3reps X 3sets pull-ups (BW, + 16 Kg X 4)


9 Jul 08
45min walk w/ 25lbs Weightvest

10 Jul 08
JM
Keg Shouldering 40reps/10 min @ ~90 lbs
Pull-up/Ring dip 4reps X 4sets pull-ups (BW, + 16 Kg X 4)

14 Jul 08
JM
Keg Shouldering 50reps/10 min @ ~90 lbs
Pull-up/Ring dip 4reps X 4sets pull-ups (BW, + 16 Kg X 4)

Notes: lower-back spasm at rep 12. Stretched it out for 1 minute then continued.
Need to warm up with complexes or lighter sand bag.



17 Jul 08
JM
Barbell Complex 6 reps of each w/ 90 sec rest between complex @ 45lbs, 65lbs, 85lbs, 95 lbs

1. Deadlift
2. bent-over row
3. hang powerclean
4. front squat
5. standing press
6. backsquat
7. pull-ups
Run for 20 minutes (sprint hills)


18 Jul 08
JM
Barbell Complex 6 reps of each w/ 90 sec rest between complex @ 45lbs, 65lbs, 85lbs, 105 lbs
1. Deadlift
2. bent-over row
3. hang powerclean
4. front squat
5. standing press
6. backsquat
7. pull-ups
Airdyne Bike for 20 minutes (40sec sprint/2min active-recover)


20 Jul 08
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/dips
squats/sit-ups
body rows/push-ups
squats/hyper-extensions
mountain climbers/burpees (broken)
22:39
Lower-leg band stretch routine

21 Jul 08
JM
10 minutes AMAP of:
30 yard hill sprint
5 X 80lbs overhead sandbag press
Walk to bottom of hill, repeat
13 trips

2 min rest, then:
15 min run (sprint hills)
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