Wednesday 11th April 2012

Session specifics:
AM: Neural charge x 3, walk/jog, mobility work

PM: Back
A1: Front Squat from Pins: 47.5x4,4,4
A2: One arm Barbell Row w/ band: 20 x 12,12,12 + Jump
A3: Rings: Iron Cross

B1. Military Press from Pins (Med): 30x4; 32.5x4; 35x5
B2. Meadow Rows: 28.75x 12,12,12 + Jump
B3: Rings: Front Lever

C1. RGBP from Pins (high): 60x5; 65x4,4
C2: Single Arm Lat Pulldown: 26.25x12,15,15 + Jump
C3. Rings: Maltese Cross

D1. Power Snatch from Pins: 15 x 5,5,5
D2. Glute Ham Raises: BW x 5,5,5
D3. Rings: Back Lever
D4: Low Cable Row: 28.75x12,15,15

PM 2: Cold Water Swimming, 15min

Calories 3000 Cal (32% Fat, 34% Carbs, 34% Protein)

Thursday 12th March 2012

Schedule was thrown out the door by unexpected work commitments. Training was short and sweet, perfect peak week workout.

Session specifics:

PM: Shoulders
A. Twitch Reps: Bar x 10,10,10
AR: Rings: Back Lever

B1. Push Press 3 rep ramp: 27.5x3; 30x3; 30x3;;32.5x3;35x3; 37.5x2
AR: Rings: Back Lever

HFSW
C. Front Squat from Pins: 47.5 x 4,4,4
D. Military Press from Pins (low): 27.5 x 4,4,4
E. RGBP from Pins: 52.5 x 4,4,4
AR: Bands: Back + Jump

F1. Romanian Deadlift w/band: 80x6,6,4
F2. Power Snatch from Pins: 15 x 5,5,5

Friday 13th April 2012

End of peak week and I just felt like doing arms instead of HFSW; which worked out well. Improvement each week, but took all of peak week to get back to feeling normal and energetic.

Session specifics:
AM: Neural charge x 3, walk/jog, mobility work

PM: Arms

Between Sets: Deadlift:40x3,3; 70x3; 90x3; 110x3; 120x2 + Jump

A1. Rope Extensions: 28.75x15; 30x12;31.25x10; 32.5x8
A2. Cross Body Hammer Curls: 16x12,12,12,12

B1. Dip Machine (double then single arm): 95/75x15/10; 95/85x15/8,15/8; 95 Negatives x 8
B2. Seated DB Curl (3sec eccentric): 16x10,10,10
AR: Reeves Deadlift: 40x3,5,5,8

C1. L-Extension: 14x12,12,12
C2. Incline Concentration Curls: 12 x 12,12,12
AR: Power Snatch from Hang: 10x 5,5,5

D. Smith Machine JM Presses w/bands: 30x11,8,10,9
AR: Power Snatch from Hang: 10x5,5,2

E. Seated Calf Raises w/ bottom partials: 50+Bands x 8/8,8/8,8/8,8/8,8/8,8/8,8/8,8/8
AR: Pulldown Crunches: 77 x 12,12,12,12,12,12,12,12,12 + Jump

Cold Water Swimming: 20min

Calories 3000 Cal (33% Fat, 30% Carbs, 37% Protein)

Hopefully I am starting to get somewhere again. Its taken four months to start feeling strong again. Alot of work and learning to go. Need to put alot more back work in. lol.

Saturday 14th April

Having done the 'allowed' 5 main peak week workouts, just did a short prowler session in the morning and then did some light explosive work (power snatches, jumps, medicine ball throws, etc) and holds in a short afternoon session.

Session specifics:

AM: Prowler: Forward Push: 8 x 18m x 75; Backward Push: 4 x 18m x 75

PM 1: Power snatch, jumps, medicine ball throws, holds
PM 2: Cold Water Swimming: 20min

Monday 16th April 2012

Training with a friend this week so there is more of a bodybuilding focus; but still trying to be explosive. Also incorporating a small HFSW component as time allows. But really good session today, legs are toast.

Session specifics:
AM: Neural charge x 3, walk/jog, mobility work

PM: Quads
A. Leg Press (close stance): Dropset 1: 140 x 8,8; 120x6,6; 100x8,8; Dropset 2 (with bands): 140x5,5; 120x5,5; 100x5,5
B. Hack Squat (with bands): Dropset 1: 105x6,2; 85x4,4; 65x5,7; Dropset 2: 95x8,6; 85x5,3; 65 x6,7
C. Singe Leg Extension (with bands): Dropset 1: 26x8,6; 24x6,6; 21.5x7,8; Dropset 2: 26x10,8; 24x6,6; 21.5x6,6
D: Seated Leg Curl (with bands): Dropset 1: 68x5,5; 61x4,4; 54x4,4; Dropset 2: 68x6,5;63.5x5,3; 56x5,3
AR (Between Dropsets): Band Back Work + Jump

HFSW:
E. Glute Ham Raises (Myo Reps): BWx7,3,2,1,3,2
F. Military Press from Pins (Myo Reps): 20x8,3,3,3,3,3
G: Rings Iron Cross: 5sets

Prowler Session:
Heavy Pushing: 8 x 18m x 75; Heavy Backward Push: 4 x 18m x 75

Calories 3200 Cal (23% Fat, 42% Carbs, 35% Protein)

Tuesday 17th April 2012

Another hard session, but I'm enjoying doing something different for a week. Plus I'm feeling good and recovering well.

Session specifics:
AM: Neural charge x 3, walk/jog, mobility work

PM: Chest
A. Avenger Chest Press: Dropset 1: 40x5,2; 30x4,3; 40x3,4; Dropset 2: 40x5,1; 30x5,2; 40x5,6
B. DB Power Flies: Dropset 1:22x8,4; 20x5,5; 18x4,7; Dropset 2: 22x9,5; 20x5,4; 18x4,9
C. DB Pullovers (with bands): Dropset 1:32x6,5; 30x4,4; 28x3,2; Dropset 2: 32x8,4; 30x5,2; 28x4,3
D: EZ Bar Curl w/ fat gripz: Dropset 1:25x6,4; 20x5,6; 15x6,5; Dropset 2: 25x5,4; 20x6,5; 18 x 6,8
AR (Between Dropsets): BW Pullups + Jump

E: DB Hammer Curls: Dropset 1:16x8,6; 14x6,6; 12x4,4; Dropset 2: 16x6,6; 14x5,5; 12x7,7

HFSW:
F. Low Pulley Squats (Myo Reps): 38.75x8,3,2,2,1
F. RGBP from Pins (Myo Reps): 50x7,3,1; 30x3,3,1
G: Rings: Front Lever: 2sets

Prowler Session:
Heavy Pushing: 8 x 18m x 75; Heavy Backward Push: 4 x 18m x 75

Calories 3200 Cal (23% Fat, 39% Carbs, 38% Protein)

Wednesday 18th April 2012

Session specifics:
AM: Neural charge x 3, walk/jog, mobility work

PM: HFSW
A1. Front Squat from Pins w/chains: 32.5x8x3
A2A. Rings: Iron Cross + Seated Jump (4 sets)
A2B. Rings: Front Lever + Seated Jump (4 sets)

B1. Military Press from Pins w/ chains (low): 20x8x3
B2A. Rings: Back Lever + Seated Jump (4 sets)
B2B.Bands: Back Work + Seated Jump (4 sets)

C1. RGBP from Pins w/ chains (low): 40x3; 45x3; 47.5x3; 45x3
C2A. Rings: Maltese Cross (4 sets)
C2B. Reverse Hypers (4x8)

D1. Power Snatch from Hang: 10x3; 15x3; 17.5x6x3 (best so far, much improved)
D2B. Seated Glute Bridge: 80x8,8,8,8
B2B: Banded Hyperextension: BW x 19,20,20,14

Cold Water Swimming: 20min

Thursday 19th April 2012

Took 3 days of hard training, but very sore today.

Session specifics:
AM: Neural charge x 3, walk/jog, mobility work

PM: Shoulders
A. Seated Machine Shoulder Press w/bands: Dropset 1: 51x5,4; 46x3,4; 44x 4,4; Dropset 2: 51x7,4; 46x4,3; 39x 5,4;
B. Standing 1-arm Cable Lateral Raise: Dropset 1: 7.5x8,6; 5x8,8; 2.5x10,10; Dropset 2: 7.5x10,8; 5x8,8; 3.75x10,10
C. Incline DB Lateral Raises: Dropset 1: 10x10,9; 9 x8,8; 7x10,10; Dropset 2: 10x8,8; 8x8,8; 7x8,8
AR (Between Dropsets): BW Pullups + Jump

D: Barbell Triceps Extension/Press combo: Dropset 1: 30x8,8;20x7,7,6,6; Dropset 2: 30x11,7; 25x6,6; 20x5,5
AR (Between Dropsets): Jump

E: Cable Triceps Pressdown: Dropset 1:30x8,7; 27.5x7,4; 20x8,8; Dropset 2: 30x8,4; 27.5x7,5; 25x7,9

HFSW:
F. Overhead Press from pins: 20x8,8
G. Low Pulley Squats: 38.75x8,8

Prowler Session:
Heavy Pushing: 8 x 18m x 75; Heavy Backward Push: 4 x 18m x 75

Calories 2900 Cal (33% Fat, 29% Carbs, 38% Protein)

Friday 20th April 2012

Session specifics:
AM: Neural charge x 3, walk/jog, mobility work

PM: Back
A. Kayak Row: Dropset 1: 24.5x9,6; 22.5x5,6; 21x10,7; Dropset 2: 24.5x14,6; 22.5x7,6; 21x12,8
B. Close Grip Lat Pulldown w/bands: Dropset 1: 48.25x9,6; 47x6,7; 47x5,5; Dropset 2: 57x6,7; 52x6,4; 48x5,5;
C. Seated Cable Rowing: Dropset 1:47x8,6; 42x8,8; 40x6,6; Dropset 2: 47x6,7; 42x9,6; 40x6,7
D: Face Pulls: Dropset 1: 26x8,7; 24x8,8; 21x8,9; Dropset 2: 28.75x9,6; 27x8,8; 26x9,11
E: Rear Delt Machine: Dropset 1: 54x6,6; 51x6,5; 47x5,5; Dropset 2: 54x6,4; 51x3,3; 40x7,7
AR (Between Dropsets): Back Band Work + Jump

HFSW:
F. RGBP from Pins: 30x8,8; 50x5
G. Single leg DB Romanian Deadlift: 14x8; 16x8

Cold Water Swimming: 15min

Calories 2800 Cal (37% Fat, 29% Carbs, 34% Protein)

Saturday 21st April 2012

Great day, back to HFSW and improving.

Session specifics:
AM: Prowler Session: Heavy Pushing: 8 x 18m x 75; Heavy Backward Push: 8 x 18m x 75

PM: HFSW
A1. Front Squat from Pins w/chains: 37.5x8x3
A2A. Rings: Iron Cross + Seated Jump (4 sets)
A2B. Rings: Front Lever + Seated Jump (4 sets)

B1. Military Press from Pins w/ chains (low): 20x8x3
B2A. Rings: Back Lever + Seated Jump (4 sets)
B2B.Bands: Back Work + Seated Jump (4 sets)

C1. RGBP from Pins w/ chains (low): 47.5x8x3
C2A. Rings: Maltese Cross (4 sets)
C2B. Reverse Hypers (4x8)

D1. Power Snatch from Pins: 15x8x3
D2B. Seated Glute Bridge: 80x8,8,8,8
B2B: Banded Hyperextension: BW x 20,20,20

Cold Water Swimming: 15min

Sunday 22nd April 2012

Kept today's session a bit shorter than yesterdays to make sure that I am able to maintain performance and continue improving this week. I donâ??t know if anyone reads my log since it is a bit dull, but my dream of travelling to the US to train are coming closer.

Session specifics:
PM: HFSW
A1. Front Squat from Pins w/chains: 37.5x6x3
A2A. Rings: Iron Cross + Seated Jump (3 sets)
A2B. Rings: Front Lever + Seated Jump (3 sets)

B1. Military Press from Pins w/ chains (low): 20x6x3
B2A. Rings: Back Lever + Seated Jump (3 sets)
B2B.Bands: Back Work + Seated Jump (3 sets)

C1. RGBP from Pins w/ chains (low): 47.5x6x3 (killed this)
C2A. Rings: Maltese Cross (3 sets)
C2B. Reverse Hypers (3x9)

D1. Power Snatch from Hang: 15x2x3; 17.5x4x3
D2. Overhead Holds: 40x6x15-20sec

E. Pulldown Crunches: 77x12,12,11,12,12,12
AR: Pelvic Holds.

F. Medicine Ball chest throws, overhead throws, slams

Cold Water Swimming: 15min

Monday 23rd April 2012

Back to HFSW and finished session feeling better than when I started. Just didn't seem like I put in enough effort, so did a few extra rounds with the Prowler. And set a 3RM PR for back squat.

Session specifics:
AM: Neural charge x 3, walk/jog, mobility work

PM: Quads
A. Seated Leg Curl: 51 x 20,15,18
AR: Rings: Iron Cross

B1. Back Squat 3 rep ramp: 60x3; 65x3; 70x3; 75x3; 80x3; 85x3; 90x1
AR: Rings: Iron Cross

HFSW
C. Military Press from Pins (low): 22.5 x 8,8,8,3,3
D. Front Squat from Pins: 37.5 x 8,8,8,3,3,3,3
E. RGBP from Pins: 45 x 8,8,8,3,3,3 (killed this, bench is improving rapidly)
AR: BW Pullups sets of 8 + Jump

F1. Glute Ham Raises: BW x 8,8,8,3,3,3
F2. Power Snatch from Pins: 15 x5; 17.5x 5,5 (best so far)

G1. Overhead Holds: 40x1; 45x3x15-20sec
G2. Explosive single leg 90deg Leg Press

PM2: Prowler Session:
Heavy Pushing: 10 x 18m x 75; Heavy Backward Push: 10 x 18m x 75

Calories 3200 Cal (26% Fat, 39% Carbs, 35% Protein)

Tuesday 24th April 2012

Another strong session; plus really enjoying my training.

Session specifics:
AM: Neural charge x 3, walk/jog, mobility work

PM: Chest
A. Plyo Pushups w/band: 10,10,10
B. Avenger Chest Press 3 rep ramp: 30x3; 32.5x3; 35x3; 37.5x3; 40x3; 42.5x3; 45x2.5 (just missed lockout for PR)
AR: Rings: Front Lever

HFSW
C. Front Squat from Pins: 37.5 x 8,8,8,3,3,3,3 (3's with 15 sec rest)
D. Military Press from Pins (low): 22.5x 8,8,8; 20x 3,3,3 (3's with 15 sec rest)
E. RGBP from Pins: 47.5 x 8,8,8; 45x 3,3,3 (3's with 15 sec rest)
AR: Bands: Back + Jump

F1. Romanian Deadlift w/band: 80x8,7,6,3
F2. Power Snatch from Pins: 15 x 5; 17.5x5,5

G1.Pelvic Holds x 5 sets
G2. Speed Deadlifts from Deficit w/bands x 4 sets
G3. Ring Dips x 5sets
G4. Overhead Band Holds x 4sets

Prowler Session:
Heavy Pushing: 10 x 18m x 75; Heavy Backward Push: 10 x 18m x 75

Calories 3300 Cal (25% Fat, 38% Carbs, 37% Protein)

Wednesday 25th April 2012

Session specifics:
AM: Prowler Session: Heavy Pushing: 10 x 18m x 75; Heavy Backward Push: 10 x 18m x 75

PM: HFSW & Back
A1: Front Squat from Pins w/chains: 37.5x6x3
A2A: One arm Barbell Row w/ band: 20 x 8,8,8,8 + Jump
A2B. Meadow Rows: 30x8,8
A3: Rings: Iron Cross: 4 sets; Front Lever: 2 sets

B1. Military Press from Pins (low) w/chains: 20x6x3
B2A. Meadow Rows: 30x8,8+ Jump
B2B: Back Band Holds: 4sets + Jump
B3: Rings: Front Lever: 2 sets; Back Lever: 4 sets

C1. RGBP from Pins w/chains: 50x6x3
C2A: Bent-over Straight arm Pulldown: 31.5x7,7,8 + Jump
C2B: Banded Hyperextensions: 3x20
C3. Maltese Cross: 4sets

D1. Power Snatch from Pins: 15 x 3; 17.5x5x3
D2A. Reverse Hypers: 4sets
D2B: Low Cable Row: 31.25x12,15

E. Overhead Holds: 2sets

PM 2: Cold Water Swimming, 15min

Thursday 26th April 2012

Session specifics:
AM: Neural charge x 3, mobility work

PM: Overhead
A. DB Twitch Reps: 12 x 12,12,12
AR: Rings: Back Lever
B1. Push Press 3 rep ramp: 25x3; 30x3; 32.5x3; 35x3; 37.5x3; 40x3 (PR!!!)
AR: Rings: Back Lever

HFSW
C. Military Press from Pins (low): 22.5 x 8,8,8,3,3,3
D. Front Squat from Pins: 37.5 x 8,8,8,3,3,3,3,3
E. RGBP from Pins: 47.5 x 8,8,8,3
AR: BW Pullups sets of 7-8 + Jump

F1. Romanian Deadlift w/bands: 80 x 4,6,7 (grip kept giving out)
F2. Power Snatch from Hang: 17.5x 5,5,5

G2. Speed Deadlifts from Deficit w/bands x 4 sets
G3. Ring Dips x 4sets
G4. Overhead Band Holds x 6sets

PM2: Prowler Session:
Heavy Pushing: 8 x 18m x 75; Heavy Backward Push: 8 x 18m x 75

Calories 3100 Cal (34% Fat, 31% Carbs, 35% Protein)

Friday 27th April 2012

Felt some fatigue today and just could not bring it for the whole session. Had a splitting headache so kept it short and simple.

Session specifics:
AM: Neural charge x 3, walk/run, mobility work

PM: Posterior
A. Power Clean from hang: 15x5; 17.5x5,5
AR: Rings: Maltese Cross
B1. Deadlift 3 rep ramp: 70x3; 80x3; 90x3; 100x3; 110x3; 120x2; 125x1 (PR)
AR: Rings: Maltese Cross

HFSW
C. Front Squat from Pins: 37.5 x 8,8,8
D. Military Press from Pins (low): 22.5 x 8,8,8
E. RGBP from Pins: 47.5 x 8,8,8
AR: Band Back Work + Jump

F1. Glute Ham Raises: BWx8,8; BWw/Bandx3,3
F2. Power Snatch from Pins: 17.5x 5,5,5

G1. Pelvic Holds x 3sets
G2. Ring Pec Minor Dips x 3sets
G3. Overhead Band Holds x 3sets

PM2: Cold Water Swimming: 15min

Calories 3000 Cal (33% Fat, 35% Carbs, 32% Protein)

Saturday 28th April 2012

Another great HFS Workout.

Session specifics:
AM: Prowler Session: Heavy Pushing: 10 x 18m x 75; Heavy Backward Push: 10 x 18m x 75

PM: HFSW
A1. Front Squat from Pins w/chains: 37.5x8x3
A2A. Rings: Iron Cross + Seated Jump (4 sets)
A2B. Rings: Front Lever + Seated Jump (4 sets)

B1. Military Press from Pins w/ chains (low): 22.5x8x3
B2A. Rings: Back Lever + Seated Jump (4 sets)
B2B.Bands: Back Work + Seated Jump (4 sets)

C1. RGBP from Pins w/ chains (low): 47.5x8x3
C2A. Rings: Maltese Cross (4 sets)
C2B. Reverse Hypers (4x8)

D1. Power Snatch from Hang: 17.5x8x3
D2B. Seated Glute Bridge: 82.5x8,8,8,8
B2B: Banded Hyperextension: BW + Green Band x 14,15,15,14

Cold Water Swimming: 15min

Sunday 29th April 2012

Trained with a friend today who wanted to train arms, of course! Negotiated and did an explosive complex at start and end of session. This worked as at start struggled to jump onto block but by end was landing easily.

Session specifics:
AM: Mobility work, walk, neural charge

PM: Arms
A1. Low Pulley Jump Squat + Jump x 3
A2. Feet elevated pylo push-ups with band + Jump x 3
A3. Neutral grip DB Push Press + Jump x 3
A4. Glute Push Backs + Jump x 3
A5. Face Pulls+ Jump x 3

B1. Rope Extensions: 28.75x15; 30x12; 31.25x10; 32.5x8
B2. Cross Body Hammer Curls: 16x10; 18x 10,10; 20x7
AR: Incline Serratus Crunch: 12 x 10,12,10,10,8

C1. Dip Machine (double then single arm): 95/75x15/10; 15/8, 15/8; 95 Negatives x 6
C2. Seated DB Curl (3sec eccentric): 16x8,8,8
AR: Pulldown Crunches: 77 x 12,14,12

D1. L-Extension: 14x12,12,10
D2. Incline Concentration Curls: 12 x 8; 10 x 12; Rope Hammers: 21.5x12
AR: Pulldown Crunches: 77 x 12,12,10

E. Smith Machine JM Presses w/bands: 30x 8,10, 10
AR: Hanging Leg Raises: BW x 20,20,18

F1. Medicine Ball Chest Throw x 3
F2. Medicine Ball Overhead Throw x 3
F3. Medicine Ball Slams x 3
F4. Overhead Squat x 3

Calories 2900 Cal (31% Fat, 33% Carbs, 36% Protein)

Monday 30th April 2012

No where near as explosive and strong as last week; cluster sets really took it out of me, but most I have lifted for them. Still positive progress.

Session specifics:
AM: Neural charge x 3, walk/jog, mobility work

PM: Quads
A. Seated Leg Curl: 51 x 20,20,16
AR: Rings: Iron Cross

B. Back Squat 3 rep ramp: 60x3; 65x3; 70x3; 75x3; 80x3; 85x3; Clusters: 85x7
AR: Rings: Iron Cross

HFSW
C. Front Squat from Pins: 42.5 x 6,6,6; 37.5x 3,3,3
D. Military Press from Pins (low): 25 x 6,6,6; 20x3,3,3
E. RGBP from Pins: 52.5 x 6,6,6; 45 x 3,3,3
AR: BW Pullups sets of 6-8 + Jump

F1. Glute Ham Raises: BW x 8,8,6,4
F2. Power Snatch from Pins: 20x3; 15x5; 17.5x 5,3 (not explosive; form off)

G1. Overhead Holds: 40x20sec; 45x3x15-20sec
G2. Explosive single leg 90deg Leg Press: 55x6; 45x8,13(8+6), 9(6+3)

PM2: Prowler Session:
Heavy Pushing: 10 x 18m x 75; Heavy Backward Push: 10 x 18m x 75

Calories 3300 Cal (27% Fat, 37% Carbs, 36% Protein)

Tuesday 1st May 2012
Repeat of yesterday with strength levels slightly down on last week; but morning work much improved.

Session specifics:
AM: Neural charge x 3, walk/jog, mobility work

PM: Chest
A. Plyo Pushups w/band: 10,10,12
B. Avenger Chest Press 3 rep ramp: 30x3; 32.5x3; 35x3; 37.5x3; 40x3; 42.5x3; 45x1; clusters: 42.5x3; 40x3
AR: Rings: Front Lever

HFSW
C. Front Squat from Pins: 42.5 x 6,6,6; 37.5x3,3,3 (3?s with 15 sec rest)
D. Military Press from Pins (low): 25x 6,6,6; 20x 3,3,3,3 (3?s with 15 sec rest)
E. RGBP from Pins: 52.5 x 6,6,6; 45x 3,3,3 (3?s with 15 sec rest ? explosiveness down)
AR: Bands: Back + Jump

F1. Romanian Deadlift w/band: 80x7,7,6
F2. Power Snatch from Pins: 15 x 5,4,4

G1.Pelvic Holds x 4 sets
G2. Speed Deadlifts from Deficit w/bands x 4 sets
G3. Ring Dips x 4sets
G4. Overhead Band Holds x 4sets

Cold Water Swimming: 15min

Calories 3200 Cal (24% Fat, 39% Carbs, 37% Protein)

Wednesday 2nd May 2012

Very sore today; weight felt heavy.

Session specifics:
AM: Neural charge x 3, walk/jog, mobility work

PM: HFSW & Back
A1: Front Squat from Pins w/chains: 40x6x3
A2A: One arm Barbell Row w/ band: 20 x 10,10,10,10 + Jump
A2B. Meadow Rows: 30x10,10
A3: Rings: Iron Cross: 6 sets;

B1. Military Press from Pins (low) w/chains: 20x6x3
B2A. Meadow Rows: 30x10,8+ Jump
B2B: Back Band Holds: 4sets + Jump
B3: Rings: Front Lever: 6 sets;

C1. RGBP from Pins w/chains: 50x6x3
C2A: Bent-over Straight arm Pulldown: 31.5x6; 28x7,8 + Jump
C2B: Close Grip Bentover Cable Row: 31.5x10,12,12
C3. Maltese Cross: 6sets

D1. Power Snatch from Pins: 17.5x4x3; 15x3
D2A. Reverse Hypers: 1sets
D2B: Banded Hyperextensions: 4x18,12,12,9
D4. Back Lever: 5sets

PM2: Prowler Session: Heavy Pushing: 8 x 18m x 75; Heavy Backward Push: 8 x 18m x 75

Calories 3000 Cal (35% Fat, 33% Carbs, 32% Protein)

Thursday 3rd May 2012

100% better than yesterday; everything felt much lighter.

Session specifics:
AM: Neural charge x 3, mobility work

PM: Overhead
A. DB Twitch Reps: 12 x 12,12,12
AR: Rings: Back Lever
B1. Push Press 3 rep ramp: 27.5x3; 30x3; 32.5x3; 35x3; 37.5x3; 40x3; 42.5x1; cluster: 40x5
AR: Rings: Back Lever

HFSW
C. Military Press from Pins (low): 25 x 6,6,6
D. Front Squat from Pins: 42.5 x 6,6,6
E. RGBP from Pins: 52.5 x 6,6,6
AR: BW Pullups sets of 7-8 + Jump

F1. Romanian Deadlift w/bands: 80 x 8,6,6
F2. Power Snatch from Hang: 15x 5,5,5

G2. Speed Deadlifts from Deficit w/bands x 3 sets
G3. Ring Dips x 3sets
G4. Overhead Holds 45;50;60x 20-30sec

PM2: Prowler Session:
Heavy Pushing: 8 x 18m x 75; Heavy Backward Push: 10 x 18m x 75

Calories 3100 Cal (28% Fat, 32% Carbs, 40% Protein)

Friday 4th May 2012

Hit a PR on the Deadlift and everything was hard from then on; not enough nutrients.

Session specifics:
AM: Neural charge x 3, walk/run, mobility work

PM: Posterior
A. Power Clean from Pins: 12.5x5,5,5
AR: Rings: Maltese Cross
B1. Deadlift 3 rep ramp: 70x3; 80x3; 90x3; 100x3; 110x3; 120x2; 130x1
AR: Rings: Maltese Cross

HFSW
C. Front Squat from Pins: 42.5 x 6,6,6
D. Military Press from Pins (low): 25 x 6,6,6
E. RGBP from Pins: 52.5 x 6,6,6
AR: Band Back Work + Jump

F1. Back Extension: 20x8,8,8
F2. Power Snatch from Hang: 12.5x 5,5,5

G1. Pelvic Holds x 3sets

PM2: Cold Water Swimming: 20min

Calories 3000 Cal (34% Fat, 39% Carbs, 27% Protein)

Saturday 5th May 2012

Another great HFS Workout.

Session specifics:
AM: Prowler Session: Heavy Pushing: 10 x 18m x 75; Heavy Backward Push: 10 x 18m x 75

PM: HFSW
A1. Front Squat from Pins w/chains: 37.5x8x3
A2A. Rings: Iron Cross + Seated Jump (4 sets)
A2B. Rings: Front Lever + Seated Jump (4 sets)

B1. Military Press from Pins w/ chains (low): 20x8x3
B2A. Rings: Back Lever + Seated Jump (4 sets)
B2B.Bands: Back Work + Seated Jump (4 sets)

C1. RGBP from Pins w/ chains (low): 50x8x3
C2A. Rings: Maltese Cross (4 sets)
C2B. Reverse Hypers (4x8)

D1. Power Snatch from Hang: 15x4x3; 17.5x4x3
D2B. Seated Glute Bridge: 80x8,8,8,8
B2B: Banded Hyperextension: BW + Green Band x 12,16,18,20

Cold Water Swimming: 15min