3 Sets of 5...

My training looked like this today:

Smith Machine Incline Press - 245lbs - 3 sets of 5
One Arm KB Row - 48kg bell - 3 sets of 5 each arm
One Arm Clean - 40kg bell - 3 sets of 5
Crush Curl - 32kg bell - 3 sets of 5

"300"...

My training looked like this:

Hand 2 Hand Cleans - 20kg bell - 50 reps
Incline Push Ups - 50 reps
Hand 2 Hand Swings - 24kg bell - 50 reps
Reverse Machine Fly - 105lbs - 50 reps
One Arm Row - 32kg bell - 50 reps
Standing Alternating KB Hammer Curl - 16kg bells - 50 reps

Day Off..

I did not train today.

Triples...

My training looked like this today:

Smith Machine Incline Press - 245lbs - 3 sets of 3
One Arm KB Row - 48kg bell - 3 sets of 3 each arm
One Arm Clean - 40kg bell - 3 sets of 3
See Saw Press - 28kg bells - 3 sets of 3
Crush Curl - 32kg bell - 3 sets of 3

Cleans, Swings & Snatches...

My training looked like this:

Hand to Hand Cleans - 16kg bell - 50 reps
One Hand Swings - 16kg bell - 25 reps each arm - 50 reps
Snatches - 16kg bell - 25 reps each arm - 50 reps
Hanging Leg Raises - 2 sets of 10

Day Off...

I am taking today off from training.

"300"...

My training looked like this today:

Hand to Hand Cleans - 16kg bell - 50 reps switching hands every 5 reps
Swiss Ball Incline One Arm Chest Press - 20kg bell - 50 reps switching hands every 5 reps
Two Hand Swings - 20kg bell - 50 reps
See Saw Press - 16kg bell - 50 reps
One Arm Row - 32kg bell - 50 reps switching hands every 5 reps
Triple Crush - 12kg bells - 50 reps

Triples...

My training looked like this today:

Smith Machine Incline Press - 225lbs - 3 sets of 3
One Arm DB Row - 120lb DB- 3 sets of 3 each arm
DB Sumo Squat - 120lb DB - 3 sets of 3
Iron Cross - 24kg bells - 3 sets of 3
Crush Curl - 32kg bell - 3 sets of 3

I finished with:

Farmers Walk - 40kg bells - 4 sets of 150 ft each

Core...

My training looked like this today:

Hanging Leg Raises - 3 sets of 10 - 30 reps
Gladiator - 16kg bell - 3 sets of 30 seconds each side
Figure 8/Hold - 16kg bell - 3 sets of 10 each direction
Slingshot -16kg bell - 3 sets of 10 each direction

"300"...

I did a full body workout today completing 6 exercises of 50 reps each for a total of 300 reps. I tried to rest as little as possible between sets.

My training looked like this:

Hand to Hand Cleans - 16kg bell - 50 reps switching hands every 5 reps
One Arm Chest Press - 20kg bell - 50 reps switching hands every 5 reps
Two Hand Swings - 20kg bell - 50 reps
One Arm Military Press - 20kg bell - 50 reps switching hands every 5 reps
One Arm Row - 24kg bell - 50 reps switching hands every 5 reps
Standing Alternating KB Hammer Curl - 16kg bells - 50 reps

Swings & Cleans..

I wanted to train legs today but keep my workout simple.

My training looked like this:

Swings - 48kg bell - 5 sets of 10 - 50 reps
One Arm Cleans - 24kg bell - 5 sets of 5 each arm - 25 reps each arm

Snatches & Hanging Leg Raises...

My training looked like this today:

Snatches - 16kg bell - 1 set of 10 each arm
then
Hanging Leg Raises - 1 set of 10

I did the above 5 times without resting in between sets for a total of 100 snatches and 50 HLR. It was a good cardio/total body/core workout in about 10 minutes total time.

3 Sets of 5...

My training looked like this today:

Smith Machine Incline Press - 225lbs - 3 sets of 5
Pull Ups - 24kg bell - 3 sets of 5
One Arm KB Cleans - 32kg bell - 3 sets of 5 each arm

Day Off...

I took the day off from training today.

Core...

I am a bit sore today after going heavy with my incline presses (40kg bells). My back, traps and tris are fried so I wanted to ease into training. I finished with some hand-to-hand cleans for a good core/cardio combination. It was a nice change of pace since I have not done them in a long while.


My training looked like this today:

Hanging Leg Raises - 2 sets of 10
Gladiator - 16kg bell - 2 sets of 30 seconds each side
Windmills - 16kg bell - 2 sets of 10 each side
Figure 8/Hold - 16kg bell - 2 sets of 10 each direction
Slingshot - 16kg bell - 2 sets of 10 each direction



I finished with:

Hand to Hand Cleans - 16kg bell - 50 continuous reps switching hands every 5 reps

EDT - Upper Body

My training looked like this today:

PR One - 10 Minutes

Incline KB Presses - 40kg bells - 18 reps
Seated Incline Alternating KB Hammer Curls - 16kg bells - 18 reps each arm

2 Minute Rest

PR Two - 5 Minutes

Pull Ups - 35 reps
Dips - 35 reps

I finished with:

Reverse Curls - 60lbs - 3 sets of 10 - 30 reps

Snatches & Core...

My training looked like this today:

Warm Up:

Snatches - 16kg bell - 100 continuous reps switching hands every 5 reps

Then I did the following:

Windmills - 24kg bell - 2 sets of 5 each side
Figure 8/Hold - 24kg bell - 2 sets of 5 each direction
Slingshot - 24kg bell - 2 sets of 5 each direction

I finished with:


Hanging Leg Raises - 5 sets of 10

EDT - Legs...

My training looked like this today:

PR One - 10 Minutes

Goblet Squat - 24kg bell - 30 reps
One Leg DL - 24kg bell - 15 reps each leg

1 Minute Rest

PR Two - 5 Minutes

Prisoner Squats - 25 reps
Dragon Walks - 25 steps each leg

I finished with:

Farmers Walks - 32kg bells - 6 sets of 150ft each

Core....

My training looked like this today:

Windmills - 16kg bell - 2 sets of 5 each side
Figure 8/Hold - 16kg bell - 2 sets of 10 each direction
Slingshot - 16kg bell - 2 sets of 10 each direction
Hanging Leg Raises - 2 sets of 10
Spiderman Plank - 2 sets

I finished with:

Snatches - 16kg bell - 50 continuous reps switching hands every 5 reps

EDT - Upper Body (short)

My training looked like this today:

PR One - 10 Minutes

One Arm Clean & Press - 24kg bell - 20 reps each arm
Standing Alternating KB Hammer Curls - 20kg bells - 20 reps each arm

2 Minute Rest

PR Two - 5 Minutes

Chin Ups - 40 reps
Dips - 40 reps

Snatches...

My training looked like this today:

Snatches:

24kg bell - 50 continuous reps switching hands every 5 reps
20kg bell - 50 continuous reps switching hands every 5 reps
16kg bell - 50 continuous reps switching hands every 5 reps

150 snatches total with about 1 minute rest in between sets

EDT - Legs (Short)...

My training loo0ked like this today:

PR One - 10 Minutes

Sumo DL - 24kg bells - 50 reps
One Arm Cleans - 24kg bells - 25 reps each

2 Minute Rest

PR Two - 5 Minutes

Prisoner Squats - 30 reps
Dragon Walks - 30 steps each leg

Triples...

My training looked like this today:

Smith Machine Incline Press - 275lbs - 3 sets of 3
One Arm KB Row - 48kg bell - 3 sets of 3 each arm
One Arm KB Cleans - 40kg bell - 3 sets of 3 each arm
Iron Cross - 24kg bells - 3 sets of 3
Standing KB Bottoms Up Hammer Curls - 20kg bells - 3 sets of 3
Shrugs -120 lb DBs - 3 sets of 3

Day Off...

I took another day off from training.

Snatches...

My training looked like this today:

Snatches:

20kg bell - 50 continuous reps switching hands every 5 reps
16kg bell - 50 continuous reps switching hands every 5 reps
12kg bell - 50 continuous reps switching hands every 5 reps

150 snatches total with about 1 minute rest in between sets

EDT _ Upper Body (Short)

I did EDT for the first time in about 3 months so I kept it short.

My training looked like this today:


PR One - 10 Minutes

Swiss Ball Incline Presses - 32kg bells - 40 reps
Standing Alternating KB Hammer Curls - 20kg bells - 20 reps each arm

2 Minute Rest

PR Two - 5 Minutes

Neutral Grip Pull Ups - 40 reps
Dips - 40 reps

Snatches & Core...

I plan on incorporating snatches a few days a week in between my strength workouts as a way to stay lean and get my heart rate going. I will mix up the poundage and total reps/time.

My training looked like this today:

Snatches - 16kg bell - 100 continuous reps switching hands every 10 reps

Then I did some core movements:

Gladiator - 16kg bell - 2 sets of 30 seconds on each side
Hanging Leg Raises - 2 sets of 10

Day Off..

After my 300 rep session yesterday - I am taking today off from training.

"300" For Strength...

After yesterdays low volume heavy training I wanted to use a medium poundage for high reps. I built it around the '300' test from Gym Jones ( http://www.gymjones.com/knowledge.php?id=35) but did not focus on amount of time until completion. I focused on quality reps and doing a full body workout.

My training looked like this:

Split Snatch - 16kg bell - 8 sets of 5 each arm - 40 reps each arm - 80 total reps
Chin ups - Bodyweight - 8 sets of 10 - 80 total reps
Bench Pullovers - 20kg bell - 8 sets of 10 - 80 total reps

I finished with:

Shrugs - 40kg bells - 6 sets of 10 reps - 60 total reps

Triples...

My training looked like this today:

Smith Machine Incline Press - 275lbs - 3 sets of 3
One Arm KB Row - 48kg bell - 3 sets of 3 each arm
One Arm KB Cleans - 40kg bell - 3 sets of 3 each arm
Standing KB Bottoms Up Hammer Curls - 20kg bells - 3 sets of 3

I finished with:

Shrugs - 40kg bells - 3 sets of 10

C & P/Pull Up Ladders & Dips...

Today I did ladders with the 24kg bell on the C & P and pull ups. I did 5 ladders with 3 rungs on each ladder.

The 5 ladders looked like this:

C & P - L & R then Pull Up

1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps

did the above 5 times.

There were 6 reps each ladder for a total of:

30 C & P reps left
30C & P reps right
60 total C & P reps

30 total Pull Ups

Then I did:

Dips - Bodyweight - 10 sets of 5 - 50 reps