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Old 07-23-2008, 11:51 AM   #1
R. Alan Hester
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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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Old 07-23-2008, 11:51 AM   #2
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23 Jul 08
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/push-ups
squats/sit-ups
body rows/hindu push-ups
squats/supine knees to elbows
mountain climbers/burpees (broken)
24:17
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Old 07-24-2008, 04:51 PM   #3
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24 July 08
JM
Power clean and press (1 min. rest btwn sets)
45 X 5reps
105 x 5
145 x 3
165 x 2
175 x 2

Deadlift (2 min. rest btwn sets)
185 x 2
225 x 2
255 x 2
275 x 1
300 x 1
325 x 1

Note: warming up with PC&P is a bad idea. Do not do again. Also, wrists are still killing me on cleans with bar. feel fine when using dumbbells because of neutral wrists, methinks.
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Old 07-25-2008, 06:40 AM   #4
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25 July 08
20 minute Run (w/ "freerunning"--jump onto obstacles jump off keep running)
6 x 100 yard hills jog to bottom repeat

Note: Tried to be cute on one wall obstacle and ate it. Removed skin from right ring and pinky finger, as well as right shin. Don't be cute, dummy.
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Old 07-27-2008, 01:40 PM   #5
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26 July 08
45 minute walk @ 13 min per mile pace
w/ 25lbs weight vest
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Old 07-28-2008, 05:28 PM   #6
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28 July 08
JM
45 minute walk (5 x 200 m Hill midway)
w/ 25lbs weight vest
Various Stretches
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Old 07-29-2008, 05:49 AM   #7
R. Alan Hester
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29 July 08
JM
Warm-up
--sand bag shouldering 6 x 50 lbs, 6 x 100 lbs

Workout
10 min one-arm alt. (l,r,l,r) C&P from floor w/ 75lbs dumbbell 30 reps

15 min. Airdyne

Various stretches

Notes: adductors (sp?) and calves are too tight. When doing sandbag shouldering, I have to roll forward onto my toes to bearhug the bag. I need to keep my heels down and sit between my legs.
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Old 07-30-2008, 05:47 AM   #8
R. Alan Hester
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JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/push-ups
squats/sit-ups
body rows/hindu push-ups
squats/supine knees to elbows FAILED
mountain climbers/burpees Failed

Notes: Stopped at 17 minutes due to being a wuss. Just not with it. On a side note, I need to add some KB/DB swings after this because it ignores the posterior chain.
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Old 07-30-2008, 06:10 AM   #9
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A good combo for PC flaming is KB band swing with burpees. I did this the other day, whew!
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 07-30-2008, 08:53 AM   #10
R. Alan Hester
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Quote:
Originally Posted by Allen Yeh View Post
A good combo for PC flaming is KB band swing with burpees. I did this the other day, whew!
Nice, I will give it a shot. Thanks.
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