Training Blog: 04/17/2013 - 05/01/2013 Wrap-up

[J. Stanton]

I got off-track posting, but I've kept really good notes of my workout sessions over the last couple of weeks. So, here goes . . .

04/19/2013 - 04/26/2013

Ladder:
Min 1 - 1 Press L/1 Press R
Min 2 - 15 Swings
Min 3 - 2 Presses L/2 Presses R
Min 4 - 15 Swings
Min 5 - 3 Presses L/3 Presses R
Min 6 - 15 Swings

04/19/2013: 9 full ladders, no rest, all with a 40kg
04/22/2013: 6 full ladders, no rest, all with a 40kg
04/24/2013: 8 full ladders, no rest, all with a 40kg
04/26/2013: 10 full ladders, no rest, all with a 40kg

Booyakasha!!!

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04/27/2013:
Gym Outfitters kettlebell demo/seminar -- showed various movements and progressions; talked about programming emphasizing full body moves (push, pull, squat, hinge); taught the 2-hand swing

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04/29/2013:
New Ladder:
Min 1 - 1 40kg Press L/1 40kg Press R, 1 28kg weighted pull-up
Min 2 - 2 40kg Presses L/2 40kg Presses L, 2 28kg weighted pull-up
Min 3 - 3 40kg Presses L/3 40kg Presses L, 3 28kg weighted pull-up
Min 4 - 4 40kg Presses L/4 40kg Presses L, 4 28kg weighted pull-up
Min 5 - Rest

2 Ladders today

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04/30/2013:
Suples workout - 3 rounds of...

30 sec Bulgarian bag squat presses
30 sec rest
30 sec Bulgarian bag squat presses
30 sec Bulgarian bag sit-up presses
30 sec rest
30 sec Bulgarian bag squat presses
30 sec Bulgarian bag sit-up presses
30 sec Bulgarian bag burpee rows
30 sec rest
30 sec Bulgarian bag squat presses
30 sec Bulgarian bag sit-up presses
30 sec Bulgarian bag burpee rows
30 sec Renegade Rows (30# dumbbells)
3 min break

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05/01/2013:
Ladder:
Min 1 - 1 40kg Press L/1 40kg Press R, 1 28kg weighted pull-up
Min 2 - 2 40kg Presses L/2 40kg Presses L, 2 28kg weighted pull-up
Min 3 - 3 40kg Presses L/3 40kg Presses L, 3 28kg weighted pull-up
Min 4 - 4 40kg Presses L/4 40kg Presses L, 4 pull-ups
Min 5 - Rest

3 Ladders today -- weighted pull-ups only on min 1 & 2 of 3rd ladder, regular pull-ups on min 3 & 4