Saturday, December 31, 2016

High Rep Heavy Density Training - Shoulders/Traps...

Hammer Strength SP - 3x8-7-5 @120lbs
* finish with 15 reps @ 90lbs
 Bent-Over Rows - 3x8-7-5 @ 25lbs
* finish with 15 reps (seated) @ 15lbs
Barbell Shrugs - 3x8-7-5 @ 275lbs
* finish with 15 reps @ 225lbs
Dumbbell Upright Row - 3x8-7-5 @ 35lbs 
* finish with 15 reps at 25lbs

Cash Out: OH Plate Raise - 3x15 @ 35lbs
* finish with 30 reps (seated) @ 10lbs

High Rep Heavy Density Training - Back & Chest...

Hammer Strength BP - 200lbs- 3x8-7-5
* finish with 15 reps @ 90lbs 

BTN Pull Up - 12lb Kettlebell - 3x8-7-5
* finish with 10 reps @ bodyweight 
Machine Incline Press - 165lbs - 2x8-7
* finish with 15 reps @ 155lbs - Smith Incline 
Hammer Strength ISO Row - 180lbs - 2x8-7-5

* finish with 15 reps @ 55lbs - DB Row 



Friday, December 30, 2016

High Rep Heavy Density Training - Arms...

Barbell Curls - 3 sets - 5/4/3/2/1, 8/7, 5,4,3,2,1 - 100lbs - 45 reps 


Rope Push Downs - 3 sets: 8/7, 1x15, 8/7 - 130lbs then, 15 more reps rest/pause - 5-4-3-2-1 60 reps total


Dips - 2 sets of 15 reps at Bodyweight then, 15 more reps rest/pause - 8/7 - 45 reps


Hammer Curls - 2x8 - 50lbs * after last set of hammer curls: 40x1, 35x2, 30x3, 25x4, 20x5 - 31 reps total each arm 


Sets of 5-4-3-2-1 (15 second rest)


Cash Out - Barbell Curl - Mechanical Drop Sets - 2 sets - reps of 10/10/10 @ 55lbs - 60 reps total 

Wednesday, December 28, 2016

Back Squats & One-arm Kettlebell Jerks...


Back Squats - 155lbs - 10x5 - 50 reps 

One-arm Kettlebell Jerks - 70lbs - 5x5 each arm - 50 reps

Cash Out: One-arm Kettlebell Jerks - 50lbs - 10x5  each arm - 100 reps




Monday, December 26, 2016

5x10 - Shoulders/Traps...

Seated BTN Press - 5x10 - 100lbs
Face Pulls - 5x10 - 100lbs 
Barbell Shrugs - 5x10 - 245lbs
Dumbbell Upright Row - 5x10 - 25lbs
OH Plate Raise - 5x5 - 45lbs  *finish with OHPR - 5x35, 5x25, 5x10

Cash Out; - OH Plate Raise -   100 reps @ 10lbs, Done as rest/pause. 


Sunday, December 25, 2016

Heavy Density Training - Back & Chest...

Hammer Strength BP - 195lbs- 3x5-4-3-2-1

BTN Pull Up - 3x5-4-3-2-1
Pec Fly - 165lbs - 2x5-4-3-2-1

One-arm Row - 95lbs - 2x5-4-3-2-1


Cash Out: Super Slow:
Push Up - 52 seconds
Chin Up - 32 seconds 

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Friday, December 23, 2016

Heavy Density Training - Arms...

Barbell Curls - 2 sets - 95lbs 

Rope Push Downs - 2 sets - 120lbs

Dips - 2 sets - 70lbs  

*then  15 reps at bodyweight


Hammer Curls - 2x8 - 45lbs 

* after last set of hammer curls: 40x1, 35x2, 30x3, 25x4, 20x5  


* Sets of 5-4-3-2-1 (15 second rest)


Cash Out:
Barbell Curls - 21s - 2 sets - 45lbs
Rope Curls - 10-1 - 70lbs - 55 reps 

Thursday, December 22, 2016

10k Row..

56:03 - nice and slow. Got off rower every 1000m.

It was a rest day today.


Wednesday, December 21, 2016

''Floor Press & 1k Row Repeats"...

10 rounds of:
10 Floor Press (135)
1K Row
1:09:46 

* 3x5 floor press after last set with 5 second rest in between sets
* max floor press after I was finished - 27 reps

142 total floor presses 

Tuesday, December 20, 2016

"No Ragrets"...

10 rounds of:
10 Double Kettlebell Snatches (35)
1K Row
1:18:47 - took my time

* Hands are TOAST.  


Sunday, December 18, 2016

Heavy Density Training - Shoulders/Traps...

Seated BTN Press - 3x5-4-3-2-1 - 95lbs 

Face Pulls - 3x5-4-3-2-1 - 90lbs 

Cash Out: 
Barbell Shrugs - 5x10 - 225lbs 
OH Plate Raise - 5x10 - 35lbs

Saturday, December 17, 2016

Heavy Density Training - Back & Chest...

Hammer Strength BP - 190lbs - 2x5-4-3-2-1

BTN Pull Up - 2x5-4-3-2-1
Incline Fly - 50lbs - 2x5-4-3-2-1

One-arm Row - 90lbs - 2x5-4-3-2-1


Cash Out: (Super Set)
Low-to-High Cable Chest - 50lbs - 3x8
Dips - 3x8

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 


Cash Out:
2 reps of: Pull Up & Dips * Super slow reps (30 second positive and 30 second negative.)

Friday, December 16, 2016

400M Yoke Walk...

Yoke Walk
185x4 
365x3
425x2
460x1
460x1
425x2
365x3
185x4 
32:37  

Avg HR - 141/Max HR - 174

* 20 meters each pass
* 400 meters total 
* about 100 meter hill run after each pass 


Heavy Density Training - Arms...

EZ Bar Curls - 2 sets - 90lbs  

Neutral Grip DB Bench Press - 2 sets - 70lbs  

Dips - 2 sets - 60lbs  

Hammer Curls - 2x8 - 40lbs then, after last set: 35x1, 30x2, 25x3, 20x4, 15x5 


* Sets of 5-4-3-2-1 (15 second rest)


Cash Out - 
Ez Bar Curls 21s - 2 sets - 45lbs
Close Grip Push Ups - 2X15

Thursday, December 15, 2016

''Cupid''...

Teams of 2, For Reps: AMRAP 18
50-40-30-20-10
Calorie Airdyne
Box Jump Overs 24/20
One round +25 calories with Nicole Latini





Tuesday, December 13, 2016

Kettlebells Power Swings and One-arm Kettlebell Cleans...

IKettlebells Power Swings, 10x5 @ 106lbs
One-arm Kettlebell Cleans, 5x10 (5 left/5 right) @ 70lbs 


"Tracy called the technique simply : Hike, Swing, Park" as it describes what to do perfectly. But the more I have trained them the more I want to call them Power Swings, as this perfectly describes the intent of each and every rep.

It immediately reminded me of training box squats WSB style. The reason WSB squats onto boxes instead of free squats is that sitting on the box deactivates the stretch reflex, which really helps one coming out of the bottom of a squat strongly.

The same reason touch and go benches are easier than paused benches is that the pause (somewhat) diminishes the stretch reflex and makes the lift harder. Pausing on a box before standing up requires one to overcome way more inertia and teaches one how to increase their starting strength, rate of force development as well as speed strength.

AND you can use less weight and get more results. Nice.

The Power swing does basically the same thing for the kettlebell swings BUT I've found I can actually use MORE weight in each set, although for significantly less reps. Getting more with less, sounds good. Because I get to re set up before each rep and make sure I am in the perfect start position it feels very safe as well." - Mark Reifkind



Click to read article -  The Power Swing


Sunday, December 11, 2016

''Early Dusk''....

10-8-6-4-2 reps of:
Kettlebell Jerks (53)
400M Hill Run
17:53 Rx

* Jerks unbroken (one hand switch) 
* Jerks left then right - 60 total reps 

Max HR - 187
Avg HR - 163


Heavy Density Training - Shoulders...

Strict Press - 2x5-4-3-2-1 - 115lbs 

Upright Row - 2x5-4-3-2-1 - 95lbs 
Overhead DB Lateral - 21s - 2 sets @ 15lbs 
*Sets of 5-4-3-2-1 (15 second rest)
* 4-0-1 tempo

Cash Out:
OH Plate Raise - 5x10 - 35lbs
Bent Over Lateral Raise - 40x10 - 15lbs
Then, 1x10@ 15lbs, 1x10@12lbs, 1x10@10lbs, 1x10@5lbs

Saturday, December 10, 2016

Heavy Density Training - Back & Chest...

Incline DB Bench - 85lbs - 2x5-4-3-2-1

Pull Ups - 21s - 2 sets 
Incline Pullover - 70lbs - 2x5-4-3-2-1

One-arm Row - 85lbs - 2x5-4-3-2-1

Low-to-High Cable Chest - 50lbs - 3x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Friday, December 9, 2016

Heavy Density Training - Arms...

Strait Bar Curls - 2 sets - 85lbs 

Neutral Grip DB Bench Press - 2 sets - 65lbs 

Dips - 3 sets - 50lbs 

Hammer Curls - 3x8 - 35lbs 


* Sets of 5-4-3-2-1 (15 second rest)


Cash Out - 21s - 3 sets - 45lbs

Monday, December 5, 2016

Heavy Density Training - Kettlebell Jerks...

Double Kettlebell Jerks:

2 sets of:

5-4-3-2-1 @ 53lbs

5-4-3-2-1 @44lbs
5-4-3-2-1 @ 35lbs
30 cleans and 90 jerks total 

* One clean before the jerks
* 15 second rest in between sets 



Saturday, December 3, 2016

Heavy Density Training - Shoulders...

Seated DB Press - 2x5-4-3-2-1 - 55lbs 

Upright Row - 2x5-4-3-2-1 - 85lbs 
DB Lateral Raise -  2x5-4-3-2-1 - 35lbs
Bent-over Lateral Raise - 2x5-4-3-2-1 - 30lbs 

Cash Out: 
OH Plate Raise - 5x5 - 45lbs/5x5 - 35lbs

Heavy Density Training - Back & Chest...

Incline BP - 165lbs -  2x5-4-3-2-1

Incline Pullover - 65lbs - 2x5-4-3-2-1

Neutral Strict Pull-Up - 25lbs - 2x5-4-3-2-1

One-arm Row - 80lbs - 2x5-4-3-2-1

Low-to-High Cable Chest :
40lbs - 1x5-4-3-2-1
50lbs - 1x5-4-3-2-1
60lbs - 1x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Friday, December 2, 2016

Heavy Density Training - Arms...

EZ Bar Curls - 2 sets - 80lbs 

Close-Grip BP - 2 sets - 185lbs

Neutral Grip DB Bench Press - 3x8 - 60lbs 

Cable Curls - 3x8 - 42.5lbsx1/37.5lbsx2 


* Sets of 5-4-3-2-1 (15 second rest)


Cash Out - 21s - 2 sets - 45lbs

''Regional Nate''...

For Time: 10 Rounds:

1 Strict Muscle-ups
7 Strict Handstand Push-ups
12 Kettlebell Snatches (53)
*20 minute time cap
7 rounds plus 4 reps
Rx was 4 muscle ups and 70lb snatches 


Wednesday, November 30, 2016

Monday, November 28, 2016

Heavy Density Training - Shoulders...

Seated DB Press - 2x5-4-3-2-1 - 50lbs
Upright Row - 2x5-4-3-2-1 - 75lbs 
DB Lateral Raise -  2x5-4-3-2-1 - 30lbs
Bent-over Lateral Raise - 2x5-4-3-2-1 - 25lbs 

Cash Out: 
Dumbbell Shrugs - 5x10 - 100lbs
Plate Front Raise - 5x10 - 35lbs

* Sets of 5-4-3-2-1 (15 second rest) 


* 4-0-1 tempo 

Sunday, November 27, 2016

Heavy Density Training - Back & Chest...

Incline BP - 155lbs -  2x5-4-3-2-1

Incline Pullover - 60lbs - 2x5-4-3-2-1

Neutral Strict Pull-Up - 25lbs - 2x5-4-3-2-1

One-arm Row - 75lbs - 2x5-4-3-2-1

Low-to-High Cable Fly:40lbs - 1x5-4-3-2-1, 50lbs - 1-5-4-3-2-1, 60lbs - 2x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Saturday, November 26, 2016

Partner Triple “Glen”...

Teams of two complete:
  • 90 Clean & Jerk (135)
  • 3 mile run
  • 30x Rope Climb
  • 3 Mile Run
  • 300x Burpees (scaled to 100)
  • 63:50
*Partners split reps however needed using 1 Barbell and 1 Rope - Partners can run together (1.5 miles each per run, Burpees may be done at the same time.
Fabiana used 35lbs for the C&J and did rope pulls. 

Friday, November 25, 2016

"Black Friday"...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (70) 


*200M Run after each set (100M down hill and 100M back) 


38:30 Rx 


210 Kettlebell Swings and 4000m of running.



Heavy Density Training - Arms...

EZ Bar Curls - 3 sets - 80lbs - 75 reps

Close-Grip BP - 3 sets - 175lbs - 75 reps

Neutral Grip DB Bench Press - 3x8 - 50lbs

Cable Curls - 3x8 - 37.5lbs each arm


Cash Out: Hammer Curls
45x1, 40x2, 35x3, 30x4, 25x5 - AFAP


* Sets of 5-4-3-2-1 (15 second rest)

Wednesday, November 23, 2016

12 Days of Thankfulness...


1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (26 lbs)
4 Burpee Box Jumps (24)
5 Handstand Push-Ups (strict)
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (53lbs)
8 Single-Arm DB or KB Snatches (4 each arm -35lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (35 lbs)
11 Ring Dips
12 Man-Makers (15 lb DBs)
83:23 - I am thankful to be able to do that one! 
Well, it’s not quite Christmas yet, but it might be time for a new monthly tradition of hardening up and slogging through a longer, lower intensity effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
As many of you know the idea behind the WOD is a pretty simple one – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:
Complete 1, then 1&2, then 1&2&3, and so on until you get to 12.
Sounds easy right? Until you realize just how many reps of each movement you are actually going to have to perform.
Exercise 1 – 12 reps
Exercise 2 – 22 reps
Exercise 3 – 30 reps
Exercise 4 – 36 reps
Exercise 5 – 40 reps
Exercise 6 – 42 reps
Exercise 7 – 42 reps
Exercise 8 – 40 reps
Exercise 9 – 36 reps
Exercise 10 – 30 reps
Exercise 11 – 22 reps
Exercise 12 – 12 reps

Monday, November 21, 2016

Shoulders/Traps - 10x10...

Rear Delt Machine Fly - 105lbs
Overhead Plate Raises - 35lbs

Cash Out:
Face Pulls - 5x8 @ 110lbs

Sunday, November 20, 2016

"RJ"...

Five rounds for time of:

Run 800 meters
15 ft Rope Climb, 5 ascents (13 ft rope)
50 Push-ups
48:07
RIP Officer/Sgt. Major Cottle


Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.