Wednesday, September 19th 2018
7AM, Gym with Steve
2 mins bike rope. 8642 wide pull. 4321 chin up. 10 swoop push ups. 1 wall hold 30 sec. 1 wall walk plus 3 push. 4321 rope pull ups. 10 push. 10 diamond push.
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Monday, September 10th 2018
7PM, WeHo with Sam
4x 50lb KB singles/ 6x 45lb KB doubles 8x TUR clean press/ 10x hoist.
Round 2 Same except: 8*45lb KB doubles.
Great session.
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Sunday, September 9th 2018
430PM, Gym with Steve, +25lb weight vest
10,8,6,4,2 + hold, chin ups. 4,3,2,1 + hold, wide grip. Floor push, fingers, knuckles, hands, close grip. 10,8,6,4,2 med ball push, +1 min hold. 15sx15lb shoulders. 30lb bicep. ~25 mins.
3*20 sec 100+ airdyne -3 min rounds. Blind and deaf afterwards!
8PM, WeHo with Sam, ~12 mins
20 mins continuous 10lb mace. 22 mins kihon.
20 push pike/ 50 body rows/ 10,10 50lb kb ovh lunges/ 10x double 50lb kb squats - 2 rounds
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Saturday, September 8th 2018
6PM, WeHo with Sam, 35 mins
4sx 50lb kb singles/ 4sx double 45lb kb/ 4x TUR/ 4x Hoist - 5 rounds - 7 mins per round
Round 4 was a beast.
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Friday, September 7th 2018
9AM, LockBox, ~45 mins
10x push pike/ 10,10x 180 Bulgarian bag/ 10x hang leg raises/ 25x rope slam - 3 rounds - 12 mins.
500m row/ 1 up 1 down 45lb kb farmer/ 90lb sled - 2 rounds - 14 mins.
2 x ring mu/ 25 cal ski/ Single arm hang 20/20 - 2 rounds - 9 mins
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Wednesday, September 5th, 2018
1030AM, Lockbox
20x lunges-20,25,35lb db/ 10x bench - 135lb/ 10x trap bar deadlift - 90lbs/ 10x10lb slam/ 3 rounds - 15 mins
10x bar squat 95lb/ 10,10x 55lb db snatch/ 10x 14lb slam/ 2x ring mu/ 2 rounds - 10 mins
500m row/ Sledx 45,90/ 2 rounds - 10 mins
4 weeks later and still can't bend my left leg all the way.
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Wednesday, August 29th 2018
7AM, Steve's Gym, ~30 mins
1 min jump rope/ 1 min bike/ 1 min bag work/ 1 min rope
5,4,3,2,1 hold - rope pull ups +25lb weight vest/ 10 wide pull ups + hold/ 10 chin ups + hold
Fingers/ Knuckles/ Hands/ Narrow - Push ups x5s
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Tuesday, August 28th 2018
11AM, LockBox, ~30 mins
500m ski/ 10x 100lb db rows/ 10x ring push pike/ 5x ring mu - 3 rounds @8mins per round
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Monday, August 27th 2018
4PM, Brentwood with Kris, Sam and Danny, 30 mins
10x kb pull clean press/ 30x 75lb db rows/ 10x jump push up/ 20x strict row/ 10x kb windmill - 3 rounds
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Sunday, August 26th 2018
1015AM, Gym with Steve, ~25 mins + 25lb weight vest
Bike-Rope x2/ 10x 55lb pullovers/ 3x wall walks + holds x3/ Stomach x 10s/ Push up variants
630PM, WeHo with Sam, 1 hr
Double mace/ Kihon - 90 sec sets/ 4 min arm conditioning
5,5,5,5 x45lb kb seated press/ 20,20,10 x incline 50 lb kb row/ 15s x 15lb db - 3 rounds
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Sunday, August 12th 2018
4PM, WeHo, 24 mins.
20 push pike off bench/ 20x 45lb kb bench rows/ 5,5,5,5 x 45lb kb press - 5 rounds
Injured myself surfing so can't use my left leg.
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Monday, August 6th 2018
7AM, 2 hour climb with Sam at Id
345PM, Brentwood with Kris, Sam and Danny ~35 mins
1 mile <6:30/ 20x kb windmills/ 10x 55lb db manmakers/ 20x 35lb kb clean press/ 20x jump push ups/ 1 mile <7:30
Solid.
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Sunday, August 5th 2018
1015AM, Gym with Steve, <25 mins + weight vest for first half
10x double jump lunge squat/ 20x tuck jump - 8x double jump lunge squat/ 20x tuck jump + 20x kb ovh walking lunges
20 sec airdyne (>100 rpm for as long as possible)/ 1 min bag hits - 3 min round - 4 rounds less 1 set of bag at the very end. Death.
2x 30 sec handstands.
The recovery is worse than the work.
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Thursday, August 2nd 2018
7AM, Gym with Steve, <25 mins
20x 75lb ovh ball slams/ 5,5 TUR/ 8x Renegades/ 5x wall walks/ 10x burpee pull ups/ 8s push ups/ 15lb db shoulder combination
3x 100 rpm 20 sec airdyne sets - horrendous!
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Tuesday, July 30th 2018
830AM, Kris's class at WeHo
515PM LockBox with Sam
Karate/ Boxing - 25 mins
250m ski/ 8,8 plate rotation press/ 8 push dip/ 8 box jumps - 3 rounds - 15 mins
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Monday, July 30th 2018
8PM, WeHo with Sam, 30 mins
0.2 @ 9.0/ 20x push pike/ strict pull/ 45lb KB Press/ 45lb KB Windmill
15/10/5
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Sunday, July 29th 2018
3PM, Gym with Steve
1 min @ 55 AirDyne +10x KB Goblets + 10x KB walking lunges + Farmer Walk - 2 rounds
20 seconds at 100+ AirDyne x3 with 2 min and 3 min breaks. Couldn't keep 100+ for very long. Total failure. Sick afterwards and whole body in shock. Couldn't breathe or relax for easily 10 mins. Set #3 gave me the worst feeling I have ever had during and after a workout. Lightheaded, nauseous, shaking.
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Wednesday, July 25th 2018
8AM, Lockbox with Sam - 25 mins boxing and karate/ 15 mins stretch
3PM, Brentwood Burn 60 with Kris and Danny, <45 mins
1 mile (8,8.5,9)/ 20,20 70lb kb windmills/ 20,20 55lb db snatches/ 40x75lb db rows
0.75 mile (8,8.5,9)/ 15,15 70lb kb windmills/ 15,15 55lb db snatches/ 30x75lb db rows
0.5 mile (8,8.5,9)/ 10,10 70lb kb windmills/ 10,10 55lb db snatches/ 20x75lb db rows
0.25 mile (8,8.5,9,9.5)/ 5,5 70lb kb windmills/ 20,20 55lb db snatches/ 10x75lb db rows
Amazing workout.
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Tuesday, July 24th 2018
830AM, Kris's Class at Weho
4PM, LockBox with Sam
20 mins boxing-karate - kb rack hold/ ring swing + 100lb db crawl + kb farmer walk - 2 rounds - ~15 mins
Brutal with the heat.
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Monday, July 23rd 2018
655AM, Gym with Steve, Stomach/ Weighted Pull ups + push ups - 17 mins
9AM, LockBox with Sam
20 mins boxing-karate/ 20 mins movement (crawl,hang,jump, climb, swing...)/ 10 mins body strength (muscle ups/ push dips)/ 5 mins stretch
Invigorating session.
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Sunday, July 22nd 2018
1015AM, Gym with Steve, with weight vest for first half
2 mins airbike @ 60+/ 10 kb high hold squats + 10 kb swings + 20 walking lunges/ 1 min recovery -2 rounds (+half round)
2 mins air bike @ 50+/ 5 pull ups + 15 push ups + wall walks - 2 rounds
Very tough.
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Monday, July 9th 2018
7PM, Sam's class - 45 mins
8PM, 25 TUR - sets of 5/ 50 Double 50lb kb snatch - sets of 10/ 100 double 50lb kb cleans - 20,20,10 x2 - 32 mins
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Sunday, July 8th 2018
730AM, Gym with Steve. +25lb weight vest
10x High hold 72lbs kb squat/ 10x 72lbs kb swing/ 10,10 45lb kb walking lungs - 2 rounds
80 reps. crippling workout!
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Wednesday, June 27th 2018
1015AM, Gym with Steve. +25lb weight vest, ~25 mins
1 min bike/ 1 min jump rope x2
76 lunges down driveway/ sprint back up
Push Ups/ Rope pull ups
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Monday, June 25th 2018
1PM, Rancho, 20 mins
25,25x 360 Bulgarian bag spins/ 25,25x bag 180 spins/ 25x bag squat to behind neck
KB cleans etc
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Sunday, June 24th 2018
1015AM, Gym with Steve. +25lb weight vest, ~20 mins (~5 mins of actual work!!)
2 min bike ~55 +15x high hold kb squats + 15x squat swings + 20 walking kb lunges
2 min bike ~55 +15x hh kb squats + 15x kb squat swing + 10 walking kb lunges
Absolutely brutal. Could not even start the last 10 walking lunges. One of the hardest workouts ever. Less than 100 reps.
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Friday, June 22nd 2018
715AM, Gym with Steve. +25lb weight vest
5x TUR/ 5x Double push renegades/5x ball slam/ 5x wall walks
TUR + weight vest is the limit. Not possible to do more.
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Monday, April 23rd 2018
230PM, Brentwood
10 mins 15lb mace combinations
0.25 @9.0-10.0-11.0-12.0 +8x 75lb renegades/ 8,8 kb cleans/ 16x 45lb db lunges/ 8,8 kb snatches: 4 rounds - <30 mins
530PM, WeHo with Sam
3x 10sx 45lb kb + 10 min stretch
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Wednesday, March 14th 2018
230PM, Brentwood with Sam
5(l,r)x 35lb,45lb kb upside down press/ 3(l,r)x 67lb kb strict press/ 5(l,r)x 48lb kb strict press/ 20x 40lb/45lb db walking lunges/ 20x 65lb/75lb db rows
5 rounds - <7 min rounds
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Thursday, February 1st 2018
430PM, WeHo with Sam
2 min mace/ 10,10 50lb KB snatch + drop lunge/ 10x 25lb kb ovh walking lunge/ 2x glider drag/ 20x 45,50lb kb clean
4 rounds - <10 min rounds
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Wednesday, January 31st 2018
3PM, Brentwood with Joe and Danny
5,5x KB snatch + drop lunge/ 10x (75/65/55)lb db renegades/ 5x glider drag/ 0.2 sprint
5 rounds, <5 mins per round, 25 mins total work
The gliders were hell.
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Tuesday, January 30th 2018
4PM, WeHo with Sam
2 min jump rope/ 30 sec break/ 90 sec mace/ 50lb KB Get Up + 5x windmill + 5x press
4 rounds @ 7 mins each for 28 min total of work
90 sec mace/ 45lb db snatch (20/20, 15/15, 10/10, 5/5)
4 rounds for 14 min total of work
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Thursday, January 25th 2018
10AM, Climb with Kris and Sam, ~1 hour
1230PM, Surf with Sam, 100 paddle sprint x5, ~1 hour
5PM, WeHo with Sam, ~50 mins
50x Snatch/ Pull/ Clean/ Swing/ Windmill/ Press
All sorts of combinations to get the numbers done. Total of 300 reps.
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Wednesday, January 24th 2018
7AM Gym with Steve
4 mins bike - 60 cal, >50
Bear crawl 5 push/ reverse crawl/ 45degree wall push/ 2 nose touch/ 5 finger tip push/ 5x pull ups + 3 x negatives/ 50lb pullovers/ 15x db: push-raise-flye/ 15x 35lb db curls
1 round with vest/ 1 round without
Excruciating!
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