Training 1/8/10 Spartacus Circuit

So I finally did the Spartacus workout that is in the Men's Health. My client thought I should try it out. He and his wife tried it and thought i t was tough. So I gave it a whirl.

Goblet Squat 20kg- 1 min (25)
15 sec rest
Mountain Climber- 1 min (80)
15 sec rest
Swing 20kg- 1 min (25/25)
15 sec rest
Weighted T- Pushup 15lbs- 1 min (14)
15 sec rest
Split Jump- 1 min (50)
15 sec rest
Kb Row 2 x 16kg- 1 min (15)
15 sec rest
Side Lunge & Touch 2 x 12kg- 1 min (7/7)
15 sec rest
Renegade Row 2 x 16kg- 1 min (6/6)
15 sec rest
Lunge & Twist 12kg- 1 min (14)
15 sec rest
KB Push Press 2 x 20kg- 1 min (12)

Boxing- 3 x 3 min/ 1 min rest

It was a good training session. I have to try it again earlier in the day. Back to GS training.

Training 1/4/10 Another Quick Circuit

Training Circuits

Battling Ropes: 30sec
2x24kg Jerk: 15 reps
BW Ring Row: 15 reps
3x

20kg Snatch: 10/10
20kg Clean + Jerk: 10/10
20kg OH Squat: 5/5
3x

That's all. I know its not much. Will do more today hopefully!!

Training Log 1/2/10

Short and Quick Circuits

Deadlift- 135 x 10 reps
Inverted Row- 10 reps

4x non stop

BB Push Press- 85 x 10
2 x 16kg Clean & Squat- 10 reps
24'' Box Jump- 10 reps

2 x

Nothing to exciting today just something to get my body moving. Monday I start my Kettlebell Sport training again which should be interesting. I have a few different volume and timed sets I will be doing.

Workout from early this week and late last week

Here are a few workouts I have been able to get in. Like I said I was going to work on level 11 in the AKC manual. 2 mins per arm with 30 sec rest between exercises.

5/7/09

Warm-up: Joint Mobility (Full Body)

Workout:
Level 11 WKC Fitness:
2 mins /2 mins w/ 30 sec rest

Jerk @ 16kg @ 17 rpm (reps per min)
Snatch @ 16kg @ 20 rpm
Clean and Jerk @ 10 rpm

Level 10 WKC Fitness:
2 mins/2 mins w/ 1 min rest

Clean @ 12kg @ 18 rpm
Clean & Jerk @ 12kg @ 14 rpm
Jerk @ 12kg @ 20 rpm

Cool Down- Expresso Bike- 2. 92 mile- 8.55 mins

5/11/09

Light Sparring- 3 rounds @ 3 mins/ 1 min rest
Heavy Bag- 3 rds @ 3mins / 1 min rest

Circuit- 3x
Push-up- 15 reps
24" box jump- 20 reps
Pull-up- 10 reps
Full Contact Twist @ 20lbs- 20 reps
12lb Med ball Slam- 20 reps

5/12/09

Warm-up:
Jump Rope- 5 mins
Stretch Band for Shoulders

Workout- Boxing
5 x 3 min rds/ 1 min rest

Expresso Bike- Monkey Pass- 37 mins- 11 miles

Feeling much better about the workouts. Circuits and GS are feeling good. Just waiting on a couple new kettlebells I order so I can do some sprint work with heavier kettlebells. Still doing high tension RKC drills. They both compliment each other with helping me increase power and stamina for boxing/kickboxing. Soon to start grappling as soon as my schedule clears up. Work is good.

Recent Workouts!! Got a New Tire for flipping and sledgehammer training!!

Hope everyone had a great Easter and didn't snack to much on the chocolate. If you did I hope it was Dark Chocolate bieng that it is better for you. Anyways I was able to get in a few good sessions of training before the weekend came. And I started right back up afterwards with a new toy. I got my first tractor tire!! It's not too big but good enough to get a good workout with. I am hoping to get a larger tire soon. This one weighs about 175 to 200lbs. Its fun either way and makes training a bit more interesting. Here are the workouts!!

4/7/09 -More of recovery workout

Jump Rope- 5 mins
Boxing (Heavy Bag)- 5 x 4 min rds/ 1 min rest
20lb Weight Vest box jump (24") x 15 reps + 30 sec Rope undulation- x 4

4/8/09

Warm-up: Joint mobility, Stretch band shoulder mobility

Workout:
Swing @ 16kg- 2 x 25/25
Front Squat @ 2 x 16kg- 3 x 10
@ 2 x 24kg- 2 x 5
Press @ 24kg- 3 x 8
Clean & Jerk @ 24kg- 3 x 8
Dragon Twist @ 16kg- 3 x 5/5
Snatch @ 16kg- 2 x 10/10 (working on OK grip with the bell)

4/9/09

Boxing (Heavy Bag) - 8 x 3 min rds/ 1 min rest

Circuit Training:
Bench press @ 135lbs- 10 reps
Ring Rows- 12 reps
Trap Bar Deadlift@ 135lbs
KB ThrusteR @ 24kg- 5/5
Rope Undulation - 30 secs
Burpees- 10 reps

3 times

4/13/09

Warm- up: Jump rope 3 mins

Workout:
Boxing( Heavy Bag) 5 x 3 mins/ 1 min rest

Circuit Training

Plyo Push-up- 10 reps
Snatch @ 16 kg- 10/10
Tire Flip + Jump Through- 10 Flips & 10 Jumps
Ab Rollout- 10 reps
Pull-ups- 5 reps

Towards the end of the workout I started to feel a lil pain in the right side. Don't really know what it's from but hopefully it will pass soon so I can start do a good amount of pull-ups again.
That's all for now I'm taking off today from working out..Be back asap!!!

Great Workout Circuit with kettlebells, rope, and a pull-up bar!!

So today I finally received my first set of ropes (40' x 1.5" & 6' x 1.5") and I couldn't wait and had to try them out. They provide a great way to get a cardio workout in just a matter of minutes. I was a bit taxed after trying the different undulations that can be done with the rope. I went to full intensity with the rope being so excited. I was also able to hook it to a cable crossover pull-up bar and make a set of climbing ropes with it. I was definitely hooked and it was a great purchase.

Today's workout looked like this.

3/26/09

Warm-up-
Push-up- 25 reps
Handstand Push-up- 10reps
Hindu Squat- 25 reps

Workout- 4 times
Pull- ups- 15 reps
Clean and Jerk @ 24kg- 5/5 reps
Floor Press @ 2 x 24kg- 10 reps
Deadlift @ 135lbs- 10 reps
Rope training- 45 secs

Then -
Snatches @ 16kg- 15/15 reps, 24kg- 2 x 12/12 reps

Cool down- rope training - 2 mins

After that I was done. Snatches really got me afterward. Ropes got my arms and lungs tired (good thing). It was the second time i was able to workout out this week. Work is a bit tough but I will deal. More to come!!! This is going to be GREAT!!!!