Snatch 70% x 2 x 3

40kg - 50kg -57,5kg

Back Squat 80% x 3 x 5

62,5 - 82,5 - 102,5

Clean Deadlift 110% x 5 x 3

65 - 85 - 105kg

Push Press 75% x 5 x 5

40 - 55 - 67,5kg

Gymnastics:

3 Rounds

10 negative muscle-ups, slow descent

25 v-ups

Just doing work

Work = Force x Distance. Picking heavy shit up, and carying it for time and distance is work in the purest sense. Hence today I decided to play with sandbag carries, fat dumbbell farmer's walks, and sled drags outside.

15 minutes of skill practice: tuck planches in 3-5 second sets.

2 Rounds of:

#110 BodyBag Zercher Carry, 2 phone poles down the alley and back

#110 BodyBag Shoulder Carry, 3 phone poles down and back, 1R/1L

#35 Fat Dumbbell Farmer Carry, 2poles down and back

#45 Tire Drag, 3 poles down and back

Weightlifting + Gymnastics = Love

Snatch Balance 3 x 3

Back Squat 3 x 5

Snatch Pull 3 x 3

Then:

100 Push-ups

rest 2-3 minutes

100 Toes-to-Bar

Assistance Work

A.M. Weightlifting

Front Squats: 3 x 5

worked up to 85 kilos; 5 x 3 sets

Clean Deadlifts: 5 x 3

worked up to 100 kilos; 5 x 3 sets

Snatch Push Press: 5 x 5

worked up to 65 kilos; 5 x 5 sets

P.M. Gymnastics

4 Rounds of:

Max Handstand Hold against wall; ~1minute x 4

Ag Walks, backwards, 30 feet x 4 (feet on a 10 pound plate)

Max L-Hang; ~ 30 seconds x 4

Ring Rows; 5 x 4 ( up fast, down slow )

Finisher:

10 minutes of sandbag walk.

bearhug carry

shoulder carry

Beginning of a new cycle

A.M.
Snatch
40-50-60-70-82,5 (x-x) - 70(1-1)

make smaller jumps in weight near the maximal weight next time.

Clean & Jerk
50-60-70-80-85-90-95(x) - 82,5(1-1-x)


P.M.
50 Ring Pull-ups
50 V-ups
50 Ring Dips

OldTime Strongman Isometric Strength Routine

Isometric Exercises:

Quarter Front Squat: 255lbs x 15 secons

Chin over the bar: 70lbs x 15 secons

Low hang deadlift: 225lbs x 15 seconds

Overhead Press: 205lbs x 15 seconds

High Pull/Shrug: 205lbs x 15 seconds

Flexibility:

Bridge Hold: 45 seconds on/ 60 seconds off x 3 sets

Pancake Split Hold: 45 seconds on/ 45 seconds off x 3 sets

Gymnastics Day !!!

10 minutes skill practice:

Kick up to handstand and hold for 10 seconds.

3 Rounds of:

100lbs, Backward Sled Sprint, 50 yards

Weighted Single Leg Squats: worked up to 25 pounds

Weighted Single Leg Hyperextensions: worked up to 22 pounds

3 Rounds of:

2 Rope Climbs: 1 arms only + 1 legs

50 yard plank walk, feet on a 10 pound plate.

Basic Rings Strength 1.wmv

Weightlifting:
Overhead Squats 3 x 3
Front Squats 3 x 3
Clean Pulls 3 x 3

Gymnastics:
3 Rounds of:
5 Front Pulls - half
10 Pull-ups
5 Back Pulls - half
15 Dips, regular

Warmup Series 1

HeavyBag Workout

In the spirit of Fedor and the StrikeForce, I decided to do a Heavy Bag Boxing Workout. Worked on Flares for the first 10minutes. Got half a flare !!! Getting the feel for them. I need to strengthen my elbow joints however with some assistance exercises. Elbows are too weak.

gymnastics-sled drag- flexibility

I. 1 Round of:

10 cast wallwalks

10 press to handstands , 5 tuck+5 straddle off of 9" box

Nose to Wall Handstand 30seconds on/45seconds off x 10

II. 5 Rounds of the following ladder:

1-2-3 reps of:

strict pull-up,

kipping pull-up

toes to bar

knees to elbows

rest 30 seconds between rungs

rest 1 minute after each round

III. Sled Drags

20 minutes as many rounds as possible of:

Forward , 50yds x 2

Side Step 50yds right/50yds left

Backwards, 50yds x 2

IV. Flexibility

Pike Stretch Hold, 2 minutes

Pancake Stretch Hold, 2 minutes

side split hold 1 minute right/ 1 minute left

bridge hold 1 minute

Wall Slide Hold

30 seconds on/30 seconds off x 4 Rounds