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Hugh Rae's Blog (71)

6/19

Warm up:

3RDS

10x fat bar OHS @ 65#

10 x push up

3x chin up

Work out:

5RDS

15x DL@ 210#

15 x elevated push up @37"

then ab wheel roll outs and PVC Rolling

Added by Hugh Rae on June 19, 2013 at 5:24pm — No Comments

6/18

Warm up:

5RDS

5x (ea) TGU @ 10#

5 x burpee

10x (ea) 20" step up @ 35#

Work out:

Sprint 100m + 20x MB Slam @ 25#

"                    " + 15 x "                       "

"                    " + 10 x "                       "

"                    " + 5 x "                        "

As little rest as possible between sets

Added by Hugh Rae on June 18, 2013 at 5:41pm — No Comments

6/17

5am Work out:

Warm-up:

5RDS

10x WB@25#

20x sit up

5x shoulder stretch

Work out:

11 RDS

5x MB Slam @ 25#

10 x push up

15x KB swing @ 60#

6PM-7PM:

BJJ

Added by Hugh Rae on June 17, 2013 at 9:10pm — No Comments

6/13

Warm up:

Stretching, PVC rolling, and rope skips

Work out:

30/20/10/5/4/3/2/1

25# MB Slam

20" step up @ 2x35# plates (ea leg)

THEN:

45# Weighted plank 

Front : 3x 1min with 30 sec rest in between

L side 1 min

1 min break

R side 1 min

Added by Hugh Rae on June 13, 2013 at 7:55pm — No Comments

6/12

Warm up:

5RDS

10x squat jump

10x push up

5x pole press @ 35# (ea)

5 x PVC halo

Work out:

3 RDS (rest as needed)

8 x front squat @170#

20m sled drag @ 100#

Added two more 20m sled drags @ 170# as a finisher

Added by Hugh Rae on June 12, 2013 at 6:58pm — No Comments

6/11

Warm up:

5RDS

10x DL @ 135#

10 x KB swing @60#

Work out:

PROGRESSION/DIGRESSION

Bench press @135#/ Burpees

10x10/1x9/2x8/3x7/4x6/5x5/6x4/7x3/8x2/9x1/10x10

Arm still jacked. Can't do cleans.  Had to keep wrists locked straight during bench press or I wouldn't be able to do them.

Added by Hugh Rae on June 11, 2013 at 8:10pm — No Comments

6/10

Back from a one week stand down. It drove me nuts but I had to do it. My joints were starting to hurt and no recovering  I'm still nursing a screwed up left arm. I think being put in too many arm bars has done some tendon damage. Anyways, enough crying!

Tonight:

BJJ : 2.5 hrs of technique and rolling rounds of 6 min.

We will see how the arm feels tomorrow.....

Added by Hugh Rae on June 10, 2013 at 10:12pm — No Comments

6/2

Warm up:

5RDS

20x KB swing @ 50#

7 x jumping lunge (ea)

10 x push up

5RDS

3x DL @ 310# (all the plates I have)

6 x depth/broad jump combo

5 min. Rest between RDS

Added by Hugh Rae on June 2, 2013 at 5:14pm — No Comments

5/31

BJJ + Rolling for one hour

Added by Hugh Rae on June 1, 2013 at 12:33am — No Comments

5/30

BJJ

Added by Hugh Rae on May 30, 2013 at 9:00pm — 1 Comment

5/28

Warm up:

5RDS

20x IN swing @ 50#

7 x jumping lunge (ea)

10 x push up

Work out:

5RDS

2x DL @ 255#

10 x poor man hyper

10x bench dip

7RDS

6x C&P @ 80# AN

30m propeller @ 135#

10 x pull up

5RDS

Mini leg blaster: 10x air squat/5x lunge (ea)/5x jumping lunge (ea)/5x squat jump

5x ATB

Added by Hugh Rae on May 28, 2013 at 6:15pm — No Comments

5/24

BJJ practice

Added by Hugh Rae on May 25, 2013 at 1:37am — No Comments

5/23

BJJ practice. Technique and rolling. Legs are torched from Monday's squat session.so that was fun. 

Added by Hugh Rae on May 23, 2013 at 9:11pm — No Comments

5/21

BJJ practice. Fundamentals and rolling

Added by Hugh Rae on May 21, 2013 at 8:46pm — No Comments

5/20

Warm up:

3RDS

10x OHS @ 75#

10x push up

3x pull up

Work out:

1) work up to 1 RM Front squat

135x3/155x3/175x3/195x3/215x3/225x3/235x2/240x1/245x made it half way down 240 is new OR by 5#

2) 3x front squat @ 75% 1 RM (180#) every 40 sec for 10 RDS

3) 5 RDS

8x DL @ 185#

30m farmer walk @ 2 IN (50/60#)

5 x (ea arm) weighted sit up @ 35#

4) 3 RDS

10 x elevated push up…

Continue

Added by Hugh Rae on May 20, 2013 at 7:56pm — No Comments

5/16

BJJ class: technique and rolling

Added by Hugh Rae on May 17, 2013 at 5:57am — No Comments

5/14

BJJ: double class technique and rolling

Added by Hugh Rae on May 14, 2013 at 10:50pm — No Comments

5/10

BJJ practice: double class  echnique and rolling.  two hours

Added by Hugh Rae on May 10, 2013 at 10:19pm — No Comments

5/9

BJJ: double session. tecnique and practice first hour , rolling second hour.  

Added by Hugh Rae on May 10, 2013 at 5:31am — No Comments

5/8

Warm-up:

5RDS

10x Fat bar DL @ 135#

5x 1 arm C&P @ 50# KB

Work out:

5 RDS

1 min. KB swing @ 50#

10x cauldron (ea) @ 45# bar + 30# plates

15x Ankle to bar

20x sit up

20x Poor man's hyper

Added by Hugh Rae on May 8, 2013 at 6:07pm — No Comments

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