Progress Report

[Barney Ring]

October 10, 2009

Warm up:
5 minute Turkish Getup @ 16kg

Training:
(1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Thrusters @ 95#
Weighted Situps @ 45#
Swings @ 24 kg

(2) 4 Rounds
10x Box Jumps
10x Dips
5x Pull ups (Strict)
8x Jingle Jangles

This session took right at an hour.

[Barney Ring]

October 12, 2009

Warm up:
3 Rounds
Mini Leg Blaster
10 Dislocates
5 Pullups

Training:
(1) 8 Rounds
3x Clean & Press (increase weight each round until 3x is hard, but doable)
5x standing broad jumps
Hip Mobility

(2) 8 Rounds
3x Dead Lift (increase weight each round until 3x is hard, but doable)
5x DB or KB Floor Press @ 50% bodyweight
3x dislocates

Up to 135 on the clean and press (press was limiting factor)
Up to 255 on deadlift

[Barney Ring]

October 14, 2009

Warm up:
8 Rounds
5x Burpees
Instep Stretch

Training:
(1)10 Rounds
1x Barbell Complex every 1 minute, 50 seconds @ 95#
Barbell Complex= 5 x Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat

(2) 6 Rounds
5x Pull ups (weighted @ 15#)
8x Dips (weighted @ 25#)
15x Push ups

[Barney Ring]

October 16, 2009

Warm up: 5 Rounds
5 x Hang Squat Snatch + Overhead Squat @ PVC
5 x Pull up

(1) 6 Rounds
300m Shuttle every 2 min 30 seconds

***** Rest 5 Minutes *****

(2) 12 Rounds
30 seconds burpees
30 seconds rest

(3) 5 Rounds
10x Weighted Situp @ 45#
10x Good Mornings @ 55#
Hip Mobility

Then 7 x 3 minute rounds BJJ sparring.l

Now three rest days.

[Barney Ring]

October 20, 2009

Warmup
10-9-8-7-6-5-4-3--2-1
Squat Jump
Feet Elevated Pushups
Stiff Legged Deadlift @ 45#

Training:
(1) 8 Rounds
3x Power Clean (increase load each round until 3x is hard, but doable)
used 95, 115, 135, 155 x 2, 145 x 3
15 plank walk up
Frog Stretch

(2) 5 Rounds for time
10x Goblet Squats @ 45# + 6x Jingle Jangle
5x Pull ups @ 15#
10x Dips @ 15#
5x Shoulder Dislocates

took about 12 minutes

Then one hour of BJJ sparring.

[Barney Ring]

October 21, 2009

Warm up:
3 Rounds
Mini Leg Blaster
15x Swings @ 25#
30/5/30
(30 sec side bridge, 5 pushups, 30 sec side bridge)

Training:
(1) 7 Rounds
8 x Front Squat @ 65% bodyweight (used 115#)
50 step up, unweighted
30 sec. rest

(2) 7 Rounds
8 x Push Press @ 50% bodyweight (used 95#)
Run 200M
30 sec. rest

bodyweight 177#

[Barney Ring]

October 22, 2009


Warm up:
5 Rounds
10 x Jumping Squat
8 x Push Up
5 x Pull Up

Training:
1) 5 Rounds for time
5 x Curtis Ps @ 95# (1 Curtis P=hang squat clean, lunge right, lunge left, push press)
10 x Weighted Situp @ 45#
1 x Rope Climb 15 ft.
5 x Clapping Pushup
200M

24:34

2) 3 Rounds
Hip Mobility
Frog Stretch
10 x Good Mornings @ barbell

[Barney Ring]

October 23, 2009

One hour walk with dog, mix of trail and road with 40# pack.

Approx. 4 miles which if memory serves is road march pace from my old infantry days. Nothing toughens the legs or soul like a road march.

[Barney Ring]

October 24, 2009

Warm up: 5 Rounds
Mini Leg Blaster
5x Clapping Pushups
Hip Mobility Drill

Training:
(1) 8 Rounds
1x Barbell Complex every 1 minute, 40 seconds

(2) 8 Rounds
10x Knees to Elbows
10x Stiff Legged Deadlift @ 45#
10x Seated Russian Twists @ 25#

[Barney Ring]

October 26, 2009

Warm up: 10-9-8-7-6-5-4-3-2-1
Hang power clean & press @ 65#
Stiff Legged Deadlift @ 45#
Dislocates

Training:
(1) 5 Rounds
8x Dead Lift (increase weight each round until 8x is hard, but doable) last two rounds at 185#
6x Jingle Jangles
15 Plank Walk Up

(2) 5 Rounds
8x Push Press (increase weight each round until 8x is hard, but doable) last three rounds at 100#
8x Clapping Push Up
5x KTE

Going to roll BJJ later.