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Old 11-19-2009, 11:52 AM   #1081
Derek Simonds
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I have worked the DeFranco stuff in only on days when I am doing upper or lower. I will look at EC's warm up from Max Strength.

409.89 on the Wendler PR Calc. That was a great lifting session no way around it. P/U's after a rep PR on DL's should suck. Great job!
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Old 11-19-2009, 12:07 PM   #1082
Allen Yeh
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Nice I just looked up 315 x 9 and it's 409.41 so yes this is PR all around.
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Old 11-24-2009, 01:23 PM   #1083
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November 19, 2009
bw = 192???

1. Warmup
Defranco Simple Six and Agile eight -8:40min/6 min respectively

2. Strength
oly back squat- 45 x 8, 95 x 5, 145 x 3, 155 x 3, 175 x 3, 195 x 16
clams - 8L/R
scap pushup - 8
plate halos - 15 x 5CL/CCL, 15 x 5CL/CCL
(superset with no rest - 3 minutes)

bench press - 45 x 8, 95 x 5, 145 x 1, 155 x 1, 135 x 5, 155 x 3, 175 x 3, 95 x 3

Kroc DB row - 30 x 10L/R, 80 x 20L, 80 x 20R

Notes:

Notes:
-5/3/1 week 2 - Hit the main lifts and out, PT test on following day
-bs - Today my mind was much more "in" it and this was 1 rep shy of a rep PR, in May I hit 17 for 195, I probably coudl have tied it knowing that ahead of time, oh well
-bench press - 185 for 7??? UGH
-Kroc Rows - 20 for both arms was happy enough
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Old 11-24-2009, 01:27 PM   #1084
Allen Yeh
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November 20, 2009
BW - 189

APFT
79 pushups
63 situps
16:24 2-mile run
100+79+66

I'll take the pushup score, not happy but accepting of the situp score and unhappy with my run, lately I've been hitting a solid ~7:40 1 mile, not sure what happened that night. I was doing very good up till 0.75 miles and then from the 0.75 to 1 mile mark I dropped down to 7:59 time and then I couldn't maintain even a 2:00/quarter mile pace for the remaining mile. Terrible.
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Old 11-24-2009, 06:39 PM   #1085
Kevin Perry
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Good work on the pushups, whats your best run time?
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Old 11-24-2009, 08:08 PM   #1086
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Quote:
Originally Posted by Kevin Perry View Post
Good work on the pushups, whats your best run time?
Best I've ever done was 14:20 at around 188.
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Old 12-03-2009, 04:30 PM   #1087
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Geez I haven't updated this in a while... here goes!

November 25, 2009

1. Warmup
lacrosse ball - feet, calves, glutes, infraspinatus
The Stick - front of shins, quads, IT band, adductors, lower back
foam roller - lats, thoracic
kb halo - 12kg x 5CL/CCL

2. Energy
KB swing - 24kg - 2H x 12, 1H x10LR, 2H x 15, 1H x 10L/R, 2H x 10, 1H x 20L/R, 2H x 15, 2H x 10
KB C+J - 12kg - 2 min L/R - 22 L/R
KB clean - 24kg - 5L/R
band dislocates - 5, 5
kb halo - 12kg x 5CL/CCL
scap pushup - 12

Superset no rest:
swing - 1 to 7
goblet squat - 1 to 7

jump rope - 1 min
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"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.
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Old 12-03-2009, 04:36 PM   #1088
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November 27, 2009
The Stick - lower body - 20 rolls

November 28, 2009

1. warmup
lacrosse ball - feet
Defranco Agile 6
Defranco Elite 8
jump rope - 1 min x singles, 0:30 L/R, 0:30 singles

2. energy

Sandbag circuit no rest - 110#'s - 3, 5, 5, 5, 7
power clean
squat
row
deadlift

playtime with Connor: Connor would pick things for us both to do and we'd do it, a total blast and it got hard near the end
all lengths down driveway ~10-15m's
farmers walk - 1 x length 24kg KB x R
bear crawl - 2 x length
farmers walk - 1 x length 24kg KB x L
bear crawl - 2 x length
pushups - 10
bear crawl - 2 x length
plank burpees - 10
bear crawl - 2 x length
band good mornings - 10
bear crawl - 2 x length
cartwheels - 5 L/R
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Old 12-03-2009, 04:47 PM   #1089
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November 30, 2009

1. warmup
lacrosse ball - feet, calbes infraspinatus, glutes ~10 minutes
The stick - shins, lower back ~2 minutes
foam roller - IT band, adductors, quads, hip flexors, thoracic, lats ~15 minutes
basic joint mobility - feet to neck - ~10 minutes
hip flexor stretch - 0:30L/R, 0:30L/R

kb halo - 12kg x 5CL/CCL, 5CL/CCL
glute bridge - 110# sandbag - 12, 12
band dislocates - 5, 5
(superset no rest)

dot drill - 63 seconds, 57.4 seconds

2. Energy
2H KB swing - 24kg x 10
KB snatch - 12kg x 30L/R, 24g x 10L/R

Notes:
-More of a recovery session than anything else, the workout was compromised by the kids needing their bikes fixed
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"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."
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Old 12-03-2009, 05:00 PM   #1090
Allen Yeh
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December 1, 2009

1. Warmup
1H farmers walk - 24kg ~300m's with hand switching
2 x KB circuit:
deadlift - 5
high pull - 5
halo - 3CL/CCL
around the world - 5CL/CCL
1H swing - 5L/R
windmill -3L/R
good morning - 5
cossak - 5

2. Energy
5 rounds:
10 high pulls
5L/R T stabilization rotation
5L/R contralateral pushup
Total time - 7:14

kb snatch - 2L/R
kb snatch + windmill - 3L/R

5-4-3-2-1 w/24kg KB
2H swing
Goblet squat
contralateral pushup
Total time: 3:11

kb cleans - 24kg x 5L/R
waiter walk - figure 8's x 2 per arm

1H rack walk back home ~300m's - switch as needed

Notes:
-A great conditioning session, overall, the ideas for the circuits was taking from KettlebellAthletics.com which had some great short workouts in the last few weeks.
-This session was killer on my lats, for some reason my lats are SORE from all this the next day and the day after that.
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"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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