Monday April 13, 2009  7:42am - 7:47am

• Row 30 sec. work / 30 sec. rest x 5: 799m.

10:55am - 11:16am

• Superset of 60lb Dumbbell Bench Press, Strict Pull Ups, Ring Push Ups, and 60lb One-arm Row.  1 minute rest between supersets.
• Dumbbell Bench Press: 15, 8, 6, 6.
• Pull Ups: 10, 6, 4, 4.
• Ring Push Ups: 10, 6, 5, 5.
• One-arm Row: 5, 4, 4, 4.

• Followed by Sledge Hammer drills 30 seconds work / 30 seconds of rest x 4 (2 each side).

Tuesday April 14, 2009 7:31am - 7:36am

• Jump Rope 30 sec work / 30 sec rest x 5.

Wednesday April 15, 2009 6:40am - 6:45am

• Row 30 sec work / 30 sec rest x 5: 821m.

10:19am - 10:39am

• Power Snatch: 55lb x 8, 75lb x 5, 75lb x 5, 75lb x 5, 75lb x 5.
• 1 minute rest between sets.

• 44lb. Double Kettlebell Clean, Press, Overhead Squat: 5, 3, 3.
• Untimed rest between sets.

• Knees to Elbows supersetted with 30 seconds of Hopscotch. No rest between sets, repeat three times.
• Knees to Elbows: 14, 6, 6.

Thursday April 16, 2009 11:10am - 11:45am.

• 1 Muscle Up every 30 seconds: 10 reps total.

• Superset of Rope Climb, 150lb Bench Press, Kipping Pull Ups, Plyo Push Ups, and Body Rows with heels elevated.  1 minute rest between supersets.
• Rope Climb: 4, 2, 2.
• 150lb. Bench Press: 10, 7, 5.
• Pull Ups: 12, 9, 10+6.
• Plyo Push Ups: 12, 10, 8.
• Body Row: 10, 6, 6.

Friday April 17, 2009 11:17am - 11:32am

• 32″ Box Jump x 10.
• 55lb. Kettlebell Swing x 20.
• Repeat 5 rounds for time: 14:25.

Saturday April 18, 2009 10:10am - 10:40am.

• Bootcamp Class: various high impact cardio and other bodyweight drills like squats, lunges, and squat thrusts.

Sunday April 19.  Untimed Workouts x 2.

• Took pics and video twice today for use with GymJunkies.  Prior to both sessions I completed a “pump” workout of pushing and pulling exercise.  I also did 4 karate forms for the second session.  Needless to say, although I did not write down the workouts, they were tough ones.  Tough enough that I’m taking the entire next week off from training.  Next workout will not happen until the week of April 27 - May 3.

I’ve been training lots of clients the past few weeks and trying to stay on top of business.  My fitness training is going great.  Blogging about it. . . not so much.  That being said, the last three weeks of my training follow:

Monday March 16, 2009  10:14am - 10:26am

• Power Clean: 95lb. x 8, 115lb. x 5, 125lb. x 3, 115lb. x 5.
• Followed by 45lb Overhead Walking Lunge: 30 steps x 2.
• Untimed rest between each.

Wednesday March 18, 2009  1:13pm - 1:26pm

• Muscle Up Practice: 2 reps.
• Superset of Ring Dips, Strict Chin Ups, Ring Push Ups w/Feet Elevated, and Rope Climbs.  One minute of rest between each superset.
• Ring Dips: 7, 4, 2, 2.
• Chin Ups: 10, 4, 3, 3.
• Ring Push Ups: 8, 6, 5, 4.
• Rope Climb: 2, 2, 1, 1.

Friday March 20, 2009 12:35pm - 12:52pm.

• Front Squat: 135lb. x 6, 135lb. x 4.
• Back Squat: 135lb. x 6, 185lb. x 5, 205lb. x 3, 225lb. x 2, 205lb. x 2, 135lb x 8.
• Untimed rest between each.

Monday March 23, 2009 10:45am - 11:00am.

• 5 Kipping Pull Ups, 10 Push Ups, 15 Squats.  As many rounds as possible in 15 minutes.  11 rounds completed plus 5 pull ups and 7 push ups.

Wednesday March 25, 2009  1:16pm - 1:27pm

• Rope Climb (No Feet) x 1.
• Rope Climb (With Feet) x 2.
• Untimed rest between each.  Then kettlebell work with 44lb. kettlebells. . .

• Kettlebell Snatch: 10 x each.
• Double Clean and Press: 8.
• Kettlebell Snatch: 6 x each.
• Double Clean and Press: 6.
• Double Swing Russian Style: 8.
• 2 Hand Swing, American Style: 20.

Friday March 27, 2009 12:50pm - 1:01pm.

• Bench Press: 135lb. x 8, 185lb. x 3, 195lb. x 3, 205lb. x 1, 195lb. x 2, 185lb. x 4.

Monday March 30, 2009 9:35am - 9:53am

• Kipping Pull Ups: 1 first minute, 2 second minute, etc.
• 1,  2, 3, 4, 5, 6, 7, 8, 9. 10, 11, 9.

• Kettlebell Front Squat with two 44lb. bells: 15, 12, 10.
• 1 minute rest between sets.

Tuesday March 31, 2009 11:34am - 11:42am.

• Tabata Jump Rope.
• Tabata Push Ups.

Wednesday April 1, 2009 9:23am - 9:38am.

• 20 American Style 44lb. Kettlebell Swings.
• 15 Box Jumps on 24″ box.
• 10 Knees to Elbows.
• Complete four rounds for time: 14:21:74.

Thursday April 2, 2009 11:28am - 11:38am.

• 75lb. Push Press x 10.
• 75lb. Overhead Carry 100 feet.
• 75lb. Front Squat.
• 75lb. Overhead Carry 100 feet.
• Three rounds for time: 8:57:16.

Friday April 3, 2009 1:25pm - 1:55pm.

• Muscle Up: 1 every minute on the minute: 6 complete, failed on attempt 7.
• Followed by circuit of Strict Chin Ups, 95lb. Hang Power Clean, Dive Bombers, 95lb. Hang Power Clean, 60lb. Dumbbell One Arm Row, 95lb. Hang Power Clean, 60lb. Dumbbell Bench Press, 40lb. Dumbbell Hang Power Clean, Close Hand Push Ups.  Three circuits complete, 1 minute rest between circuits.
• Chin Ups: 11, 7, 5.
• Hang Power Clean: 5, 5, 5.
• Dive Bomber: 7, 5, 4.
• Hang Power Clean: 5, 5, 5.
• One Arm Row: 5 each, 4 each, 3 each.
• Hang Power Clean: 5, 5, 5.
• Dumbbell Bench Press: 10, 7, 7.
• Dumbbell Hang Power Clean: 5, 5, 5.
• Close Hand Push Ups: 6, 6, 5.

Sunday April 6, 2009 10:12am - 10:34am.

• Power Snatch to Overhead Squat: 55lb. x 6, 65lb. x 5, 75lb. x 4, 65lb. x 6.
• Double 35lb. Kettlebell Snatch to Overhead Squat: 5, 4.
• One Arm 44lb. Kettlebell Snatch to Overhead Squat: 4, 3.
• Twisting Knees to Elbows: 12, 8, 6.
• Rest as needed between sets.

9:00am  Large cup of coffee black.  1 donut.

10:45am  1 banana.  2 handfuls trail mix.

11:25am - 11:51am  FITNESS TRAINING

• Back Squat: 135lb x 8, 135lb x 6, 185lb x 5, 185lb x 5, 185lb x 4.  1 minute 30 sec rest between sets.
• Slosh Pipe Step Ups on 18″ box: 2 reps each leg.
• Slosh Pipe Over Head Squats: 3 reps.
• Alternating 44lb Kettlebell Snatch - Over Head Squat Combo: 4 reps each arm.
• Strict Pull Up - Knees To Elbows Combo: 7, 4, 3.  1 min rest between sets.
• Unsupported 1-arm 50 lb. Dumbbell Rows: 6, 6, 6 each arm.  45 seconds rest between sets.

12:00pm  1 pint chocolate milk.

1:30pm  Burrito with grilled steak, white rice, flour tortilla, green pepper, onion, tomato salsa, cheese, and lettuce.  Large iced tea.

3:00pm  1 cup green tea.  1 sleeve of Thin Mint Girl Scout Cookies.  Damn the Girl Scouts!

6:30pm  1 handful trail mix.

9:30pm  Grilled chicken with barbeque sauce.  Small amount of potato chips and dip.

Damn. . . donuts and cookies and chips, oh my!

9:30am  Omelet with ham, green pepper, onion, tomato and cheese.  Homefried potatoes.  1/2 piece of wheat toast.  2 cups of coffee black.

12:16pm - 12:38pm  FITNESS TRAINING

• Deadlift 75lb x 10
• Thruster 75lb x 10

• 95lb Thruster supersetted with 24″ box jump.
• 10, 8, 6, 4 reps each completed as fast as possible.

• Superset of push ups on push up bars, strict pull ups, and ab wheel roll outs.
• Push Ups:  18, 11, 7.
• Pull Ups:  7, 5, 4.
• Ab Wheel:  6, 4, 3.
• 1 minute rest between sets.

1:00pm  1 pint chocolate milk.

1:45pm  Bowl of chili with 6 whole wheat crackers.  Large glass of water with juice of half lemon.  Multi-vitamin and Omega-3 supplement.

4:15pm  Handful of walnuts.

7:00pm  3 pieces peperoni pizza.