Strength...

I did more of a strength training session today.

Snatches - 20kg bell - 100 reps
Smith Machine Incline Press - 225lbs - 25 reps
Swings - 24kg bell - 100 reps

Snatches & Misc....

My training looked like this:

Snatches - MV02 - 16kg bell - 9:45 - 160 reps
Walking Presses - 16kg bells - 150 feet with 8 presses each rep - 4 reps - 32 presses
L Seat Pull Up/Hanging Pike - 4 sets of 5/5 - 20 reps each

I finished with:

Snatches - 24kg bell - 50 reps

Snatches, Push Ups & Swings...

I kept it simple this morning and focused on 3 exercises: Snatches, Push Ups and Swings.

My training looked like this:

Snatch - 16kg bell - 200 reps
Push Ups - 100 reps
Two Handed Swings - 32kg bell - 100 reps

Fast & Furious...

I got the following training from Ross Enamait's book - Infinite Intensity -(http://www.rosstraining.com/) . It blends strength and conditioning work with explosive bodyweight exercise. After building fatigue with pull ups and swings, you must explode with plyometric push ups and knee tucks. I did three rounds.

My training looked like this:

Pull Ups - 10 reps
Snatch - 16kg bell - 10 reps each arm
Plyometric Push Ups - 10 reps
Knee Tucks - 10 reps

I did the above 3 times

I plan on doing some more snatches toninght at home.

Snatches...

I am leaving my current job and gave my notice last night. It played havoc with my sleep as I have been there 9 years so I just did some snatches today.

Snatches - 16kg bell - 200 reps

No Training - Light Stretching...

I took a day off from training today and did some light stretching and yoga. My shoulders definitely took the brunt of the Turkish Get Ups yesterday but in a good way. They are sore but not painfully sore.

Turkish Get Ups, Snatches & Misc....

I started my training today with 10 minutes of Turkish Get Ups with the 16kg bell and then moved into snatches. 10 strait minutes seems pretty easy but it gets you breathing in a different way than MV02. It was nice to work on my form and keep my breathing steady.

My training looked like this:

Turkish Get Ups - 10 minutes
Snatches - 16kg bell - 150 reps
Walking Presses - 16kg bells - 4 reps @ 150 feet with 10 presses per rep - 40 presses
Farmers Walk - 32kg bells - 4 reps @ 150 feet

I finished with 5 minutes on the Elliptical Machine just to mix it up.

C & P/Snatch Ladders..

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

The 3 ladders looked like this:

C & P - L & R then Snatch
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 5times.

There were 15 reps each ladder for a total of:

75 C & P reps left
75 C & P reps right
150 total C & P reps

75 Snatch reps left
75 Snatch reps right
150 total Snatch reps


I finished with 50 Dips

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Snatches & Combo Exercises...

I did timed snatches with the 16kg today. I did sets of 8 (16kg) with each arm with approximately 15 second rest between hand switch. I did 30 sets of 8 in 14:45 minutes. Then I did some combo exercises. I did a L Seat Pull Up into a Hanging Pike for combo #1 and finished with Explosive Clap Push Ups and Two Hand Swings.

My training looked like this:
Snatch - 16kg bell - 30 sets of 8 - 240 reps

Combo #1:L Seat Pull Up/Hanging Pike - 3x5 of each - 15 reps each exercise - 30 reps total

I finished with:
Explosive Clap Push Ups - 3 sets of 5 - 15 push ups
Two Handed Swings - 24kg bell - 75 reps

Snatches & Turkish Get Ups...

I did not sleep well last night so I took it very easy this morning. Just snatches and TGUs. I have not done turkish get ups in a long while and am going to start working them in to my training on a regular basis. I alternated snatches and turkish get ups for the workout.

My training looked like this:

Snatch - 24kg bell - 5 sets of 5/5 - 50 reps
TGUs - 16kg bell - 16kg bell - 5 sets of 1/1 - 10 reps

Strength - 5x5

I wanted to focus on strength today while keeping it simple. I have not done 5x5 in a while so that was the plan.

My training looked like this today:

Smith Machine Incline Press - 225lbs - 5x5
Long Cycle C & P - 24kg bells - 5x5
Double Front Squat - 24kg bells - 5x5
L Seat Pull Ups - 5x5

I finished with:

Snatch - 16kg bell - 50 reps

No Training - Light Stretching...

I took a day off from training today (my last was 2/6) and did some light stretching and yoga. Felt good. I am going to try to work yoga back into my routine at least 2 to 3 times a month.

Snatches & Core...

I kept it simple today: Snatches.

Snatches - 16kg bell - 20 sets of 10 each arm - 400 reps

I finished with:

Standing Ab Wheel Roll Outs - 25 reps

Continuous Squat Jump & Gorilla Pull Up, Medicine Ball Push Ups & Snatches...

I wanted to keep my training simple while getting a cardio workout and some core training as well so I started my training with the "Continuous Squat Jump & Gorilla Pull Up".

The exercise is done like this:

Find a pull up bar
Standing underneath the bar, squat down until your thighs are parallel to the the floor and jump to grasp the bar with a wider-than-shoulder-width grip
Immediately perform a pull up while simultaneously doing a knee raise, bringing your knees as high as possible toward your chest
Lower your body under control, drop to the floor, squat and repeat with no rest in between reps
Try to make the motion as smooth and fluid as possible by landing on the balls of our feet in addition to being a great strength and core exercise if done for reps with not stopping it is a great cardio exercise!

I did 5 sets of 10 reps today for 50 total reps.

The rest of my training looked like this:

Snatches - 16kg bell - 100 reps
Medicine Ball Push Up - 50 reps
Farmers Walk - 32kg bells - 4 reps @ 150 ft each

I finished with:

Snatches - 24kg bell - 100 reps

This one smoked me!

Triples, Core & Snatches,,,

My training looked like this today:

First I did some heavy triples:
Incline Press - 40kg - 3x3 - 9 reps
Military Press - 32kg - 3x3 - 9 reps
One Arm Rows - 40kg bell - 3x3 each arm
Double Cleans - 32kg bell - 3x3 - 9 reps
Renegade Rows - 40kg bells - 3x3 -9 reps

Then I concentrated on my core:
L Seat Pull Up/Hanging Pike - 3x5 of each - 15 reps each exercise - 30 reps
Gladiator - 16kg bell - 3x30 seconds each side
Windmill - 16kg bell - 3x10 each side - 60 reps

I finished with:
Snatches - 16kg bell - 100 reps

Snatches & Combo Exercises..

I did timed snatches with the 16kg today. I did sets of 8 (16kg) with each arm with approximately 15 second rest between hand switch. I did 30 sets of 8 in 14:45 minutes. Then I did some combo exercises. I did a L Seat Pull Up into a Hanging Pike for combo #1 and Explosive Clap Push Ups into Snatches for combo #2. I did not rest in between combo exercises.

My training looked like this:

Snatch - 16kg bell - 30 sets of 8 - 240 reps

Combo #1:
L Seat Pull Up/Hanging Pike - 6x5 of each - 30 reps each exercise - 60 reps total

Combo #2:
Explosive Clap Push Ups/Snatch (24kg bell) - 3 sets of 5 & 5/5 - 15 push ups and 30 snatches total

EDT & Snatches...

My training look like this today:

PR One - 10 Minutes:
Military Press - 24kg bells - 50 reps
One Arm Row - 24kg bell - 50 reps each arm

5 Minute Rest

PR Two - 5 Minutes:
Pull Ups - 45 reps
Dips - 45 reps

I finished with:
Snatches - 16kg bell - 150reps

390 total reps

Snatches...

I was pretty tired this morning @ 5am when I got up so I just concentrated on snatches.

Snatches - 16kg bell - 300 reps

Continuous Squat Jump & Gorilla Pull Up, Explosive Clap Push Ups, Snatches & Swings...

I wanted to keep my training simple while getting a cardio workout and some core training as well so I tried a new exercise I got from muscle and fitness called the "Continuous Squat Jump & Gorilla Pull Up".

The exercise is done like this:

• Find a pull up bar
• Standing underneath the bar, squat down until your thighs are parallel to the the floor and jump to grasp the bar with a wider-than-shoulder-width grip
• Immediately perform a pull up while simultaneously doing a knee raise, bringing your knees as high as possible toward your chest
• Lower your body under control, drop to the floor, squat and repeat with no rest in between reps

Try to make the motion as smooth and fluid as possible by landing on the balls of our feet in addition to being a great strength and core exercise if done for reps with not stopping it is a great cardio exercise!

I did 5 sets of 5 reps today for 50 total reps.

The rest of my training looked like this:

Explosive Clap Push Up - 25 reps

Snatches - 16kg bell - 100 reps

Swings - 24kg bell - 100 reps

Snatches & L Seat Pull Ups...

I did timed snatches with the 16kg & 24kg bell today. I did sets of 8 (16kg) with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8 in 10 minutes. Then I did 100 snatch reps with the 24kg bell and finished with L Seat Pull Ups for a total of 300 reps.

My training looked like this:

Snatch - 16kg bell - 20 sets of 8 - 160 reps
Snatch - 24kg bell - 10 sets of 10 - 100 reps

I finished with:
L Seat Pull Up - 8x5 - 40 reps

Core & Snatches...

My training looked like this today:

Windmills - 16kg bell - 60 reps
Figure 8/Hold - 16kg bell - 60 reps
H2H Clean - 16kg bell - 60 reps
Plank - 3 reps of 30 seconds
Gladiator - 16kg bell - 3 reps of 3o seconds each side
Hanging Pikes - 30 reps

Snatch - 16kg bell - 200 reps

MV02 & Mixed Bag....

I felt pretty strong today after going back to carbs last night and about 9 hours sleep.

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 20 minutes. Then I did some other strength/strength endurance combo exercises.

My training looked like this:

Snatch - 16kg bell - 40 sets of 8 - 320 reps
Walking Press - 16kg bells - 10 reps @ 150 feet - 10 presses per set - 100 presses
Medicine Ball Close Push Up - 100 reps

I finished with:

L Seat Pull Up - 3x5 - 15 reps

535 total reps!

Day Off...

I took the day off from training today. Back at it tomorrow.

Bodyweight Training & Snatches...

I got the first exercise of my bodtweight training from Steve Maxwell's blog -

http://maxwellsc.blogspot.com/2009/02/forget-economy-why-you-cant-afford-to.html.

It is called the L - Seat Pull-UP. It was a nice change of pace from my regular pull ups. It is performed like this:

L-Seat Pull-Up (with overhand grip)

• Palms facing-away grip
• Thumbs lined up with the outside of the shoulder
• Start from a dead-hang
• Legs held straight at 90-degrees to the torso, knees LOCKED
• PULL yourself up until the THROAT touches the bar

My training looked like this:

L - Seat Pull-Up - 25 reps

Explosive Clap Push Up - 25 reps

Handstand Push Up - 25 reps

Prisoner Squats - 50 reps

I finished with:

Snatches - 16kg bell - 100 reps

EDT & Snatches...

My training look like this today:

PR One - 10 Minutes:
Military Press - 24kg bell - 50 reps
Goblet Squat - 24kg bell - 50 reps

3 Minute Rest

PR Two - 5 Minutes:
Pull Ups - 45 reps
Dips - 45 reps

I finished with:

Snatches - 16kg bell - 110 reps

300 total reps

40th Birthday - MVo2 - Snatches: 80 Sets of 8

As a 40th birthday present to myself I planned on doing 125 sets of 8 for 1000 snatches but my hands/grip/cardio went at about 35 minutes and made it to 40 minutes before I could not keep up with the protocol. I wanted to be strict on time and had to stop. Oh well, maybe it will be 50 minutes next time and then eventually 1000 reps. I WILL MAKE IT THIS YEAR!


I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 80 sets of 8 in 39 minutes and 45 seconds.

Snatch - 16kg bell - 80 sets of 8 -640 reps

Triples & Snatches....

My training looked like this today:

Incline Press - 40kg - 3x3 - 9 reps
Military Press - 32kg - 3x3 - 9 reps
One Arm Rows - 40kg bell - 3x3 each arm
Double Cleans - 32kg bell - 3x3 - 9 reps
Renegade Rows - 40kg bells - 3x3 -9 reps

I finished with:

Snatches - 24kg bell - 100 reps

Fast & Furious, Snatches, Walking Presses & Core...

I got the following training from Ross Enamait's book - Infinite Intensity -(http://www.rosstraining.com/) . It blends strength and conditioning work with explosive bodyweight exercise. After building fatigue with pull ups and swings, you must explode with plyometric push ups and knee tucks. I did three rounds and then mixed in some snatches, walking presses and core exercises.

My training looked like this:

Pull Ups - 10 reps
Snatch - 16kg bell - 10 reps each arm
Plyometric Push Ups - 10 reps
Knee Tucks - 10 reps

I did the above 3 times

Then I did:

Snatch - 16kg bell - 100 reps
Walking Press - 16kg bells - 10 reps @ 100 feet - 6 presses per rep - 60 presses

I finished with:

Spiderman Plan - 3 sets
Gladiator - 12kg bell - 3 sets of 30 seconds each side