Category Archives for "Training Log"

ME Upper – 12.13.13

@FFL Me, David Silver from 90210, Frank Rock, EL MAYOR, Chris Fan, Man Mountain Rock Warmup: Fast & Loose 1-Board Press (IWB, thumb+ off smooth, 5s eccentric) 185 + 40# chains x5 215 + 40# chains 2×5 215 + 40# chains x3 195 + 40# chains x4 Band Pushdowns / Rollouts (Ab Wheel) / TRX […]

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  • December 14, 2013

12.5.13 – 12.12.13

12.5.12 28kg Swings 11x top of the minute, 20′ 12.11.12 28kg Swings 12x top of the minute, 20′ 12.12.12 Ropes (1.5″, double waves) 25′ 20/40

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  • December 14, 2013

11.22.13

Me, Matt, Chris Fan, David Silver from 90210, Frank Rock, EL MAYOR Warmup: VibraRoll, Tactical Frog, Inverts, Skipping 6 rounds (with warmup) Bench Lockouts (thumb off smooth) – 315×3 El Gordo Bench Press (thumb+ off smooth) – 165×4-5 DB Bench Press – 40×10 MB Chest Pass – 12lb x10 Full Body Plyo Pushups – x3-4 […]

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  • November 22, 2013

11.21.13

Warmup: VibraRoll, Tactical Frog, Inverts on Rings, Skipping 5 Rounds (after warm-up) Military Lockouts (from Forehead) – 135×3 Double KB Clean to Press – 24s 1+5 Double KB Clean to Push Press – 32s 1+3 MB Vertical Throw – 12lb 1×5 Clap Pushups – 1×5

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  • November 22, 2013

11.16-19.13

11.16 Woodway Desmo — 15/45, 12mph, 20′ 11.17 Cybex Arc Trainer — “Interval Hills,” 30′ –This elliptical actually allows me stay around 140-145. –Interval Hills, hehehe 11.19 VibraRoll 2″ Ropes, 15/45, double waves 1″ Ropes, 3x 4×25/35 – 1′ rest, double waves

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  • November 19, 2013

11.12.13

Warmup: VibraRoll, Tactical Frog, Rib Roll KB Swings 28kg 3×5 28kg 10x @ top of the minute, 20′ Leg Lowering 2 w/Assistance / Hanging Abs x8/8, 2×10/10 3×3

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  • November 12, 2013

10.22.13

Warmup: VibraRoll, Tactical Frog, Skipping Deficit DL (1″, El Gordo, no belt) 165 3×5 255 1×2 290 4×4 330 1×2 370 1×2 290 8×1 {1 every 20s} –blister on hand was much more annoying than I thought it would be

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  • October 22, 2013

10.15.13

Warmup: VibraRoll, Tactical Frog, Inverts on Rings Deficit DL (1″, El Gordo, no belt) 165 3×5 255 1×2 280 4×4 320 1×2 360 1×2 280 8×1, 1x/20s Hanging Abs 3×4 1×3

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  • October 15, 2013

10.14.13

Me and Don @ Drive Warmup: VibraRoll, Tactical Frog, Frog Squats KB Swings 28kg 5×5 28kg 8x @ top of minute, 20 minutes Sled Push up to 6 wheels ~20+ yards –all hell doing barefoot on the floor @ Drive

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  • October 15, 2013