Progress Report

[Barney Ring]

Trying out a new direction of training. Today's WO courtesy Rob Shaul at militaryathlete.com

WU:
5 rounds
Mini Leg Blaster (10 squats, 5 lunges/leg, 10 striders, 5 jumping squats
5 Clapping pushups
1 hip mobility series

Workout:
10 rounds every 2 minutes do BB complex of:
6 Deadlift
6 Bent over row
6 Hang power clean
6 Back squat
6 Push press
6 Front squat

I used 65# and was smoked.

then:
5 rounds of
200M run
15 weighted situp @ 45#
10 slasher to halo @ 25#
20 back extension
5 knees to elbow

Holy f%$k, talk about volume.

10

[Barney Ring]

September 18, 2009
Warm up:
10-1
Hang power clean and press @ 65#
Shoulder dislocates
Overhead squat with PVC

1. 5 rounds of: Deadlift @ 185 followed immediately by 5 standing broad jumps
30 second rest between rounds

2. 5 rounds of: Bench press @ 155 followed immediately 5 clapping pushups
30 second rest between rounds

3. 5 rounds of: Front squat @ 115 followed immediately with 5 squat jumps
30 second rest between rounds (front squats should have been 155 but knees protested very loudly)

4. 5 rounds of: Push press @ 135 followed by 5 whip smash
30 seocnd rest between rounds

In all rounds no rest between weighted exercise and followup.

Another Military Athlete workout scaled to meet time contraints.

[Barney Ring]

September 29, 2009

Took a few days off.

Warm up
3 rounds
20 kb swings @ 16kg
1 mini leg blaster
10 shoulder dislocates
10 wall slides

Sumo Deadlift
1-1-1-1-1
Never done them except super light in association with the high pull in Crossfit.
Got up to 275 easy, 315 eluded me twice. Felt more like technique than strength.

20-2 Handstand pushups
2-20 L pull ups
Alternate by twos

25 and change, way too long.

[Barney Ring]

September 30, 2009

Crossfit Classic

Angie
100 of each
Pullup
Pushup
Situp on abmat
Squat

17:52

[Barney Ring]

October 1, 2009

3 rounds
50 squats
7 muscle ups
10 sandbag cleans @ 80#

Was going to do Fight Gone Better but sick child prevented me from getting any gym time. So stayed home and improvised.

[Barney Ring]

October 3, 2009
Swinging Michael
3 rounds
800M
50 situps
50 kb swings @ 24kg

27:01

Military Athlete programming starts Monday.

[Barney Ring]

October 5, 2009

WU:
3 rounds
Mini Leg Blaster (10 squats, 5 lunges/leg, 10 striders, 5 jumping squats
5 Clapping pushups
1 hip mobility series

Workout:
8 rounds every 2 minutes do BB complex of:
4 Deadlift
4 Hang power clean
4 Front squat
4 Push press
4 Back squat

Used 95#

then:
3 rounds of
200M run
15 weighted situp @ 45#
10 cross chops/side @ 16kg
20 stiff legged deadlift @ 65#
5 knees to elbow

11:14

[Barney Ring]

October 6, 2009

Warm up:
10-1
Shoulder dislocates
Hang power clean and press @ 45#
Overhead squat @ 45#

1. 5 rounds of: Deadlift @ 185 followed immediately by 5 standing broad jumps
30 second rest between rounds

2. 5 rounds of: Bench press @ 150 followed immediately 5 clapping pushups
30 second rest between rounds

3. 5 rounds of: Front squat @ 150 followed immediately with 5 squat jumps
30 second rest between rounds

4. 5 rounds of: Push press @ 135 followed by 5 slam ball @ 20#
30 seocnd rest between rounds

Yeah, yeah, yeah

[Barney Ring]

October 8, 2009

Warm up:
3 Rounds
50 ft Overhead Lunge Walk holding 45#
10x plank walk up
5x Pull ups

Training:
(1) 4 Rounds
300m Shuttle every 2:30

********* Rest 5 minutes ************

(2) 10 Rounds
30 seconds burpees
30 seconds rest

(3) 3 Rounds
90 second ab bridge complex (30 sec. side, 30 sec. front, 30 sec. other side)
Hip Mobility Drill


Then:
A few rounds of BJJ sparring just to whip me completly

[Barney Ring]

October 9, 2009

Warm up:
20-15-10-5
Box Jumps Push ups

Training:
(1) 3 Rounds
8x Front Squat @ 50% bodyweight
50 step ups, unweighted, to a 20" box
30 seconds rest

******* Rest 2.5 minutes ************

(2) 3 Rounds
8x Power Cleans @ 50% bodyweight
Run 400m
30 seconds rest

Used 95# @ bwt of 175#