12.27

KB C&P 32kgx1-2x5
Pistols 1-2x5
Neck harness 3 sets
Snatch 16kgx90 6min

12.24

Pull-ups 7,6,5,4,3

12.23

Pull-ups 6,6,5,4,3
Swings 24kg 6min 133reps

12.22

Press / pistol 4x1-3
Pull ups 65543

12.20

KB C&P 32kgx5x1-2
Pistols 5x1-2
Pull-ups 6,5,4,4,3
Neck harness 3x10-12
Swing 32kgx5/5x5

12.19

Pull-ups 6,5,4,3,3
Jump rope ~15min, between pull-up sets
Windmill 16kgx5x2

12.18

Pull-ups 6,5,4,3,2
C&P 32kgx5x1
Pistols 5x1
Neck work
Snatch 16kg 3min 30reps

Return to ETK with the goal of 200 16kg snatches in 10 minutes. My side goals are pressing volume, upping pull-up max and pistol practice.

12.13

Ring dips 3x6
Elevated OAPU 5,10
Shrimps 4x8, 10
OARR 3x8, 7, 8
Swings 32kg 14,13,13,12,11

12.11

Oarr 2x8, 2x7, 10
Shrimps 3x8, 7, 10
10min of jump rope with sit-ups mixed in.

12.9

elevated oapu 7, 2x6
ring dips 6,9
Sit-ups 3x12 with 3min of rope between

12.8

oarr 8, 3x7, 10
shrimp 2x8, 2x7, 10
Swing 14,13,12,12,11

12.6

oarr 4x7, 9
shrimp 8, 3x7, 10
dips 3x6
oapu 5, 9
Swing 14,13,12,11,11

12.2

oarr 3x7,6,10
shrimp 4x7, 9
neck harness 4x10-12
swing 14,13,12,11,10

11.30

Shrimps 3x7,6,10
Elevated oapu 3x6
Ring dips 5,9
Neck wrap 4x12
Swings 13,12,11,2x10

11.28

Oarr 2x7,2x6,9
15min jump rope
Sit-ups 2x15 between rope

11.27

Shrimps 2x7,2x6,10 - much easier when its light out and I've been awake awhile
Ring dips 2x6,5
Elevated oapu 5,9
Neck harness 3x10
Swings 32kg 2x12,11,2x10 every 1:30

11.26

OAPU 5, 2x6
Ring dip 5,8
OARR 7,4x6
Neck wrap 4x10
Shuttle run x6 on the minute

11.24

One arm ring row 4x6,8
Shrimps 7,3x6,10
Neck harness 3x10
Swings 32kg 12,12,3x10 every 1:30

11.22

Oarr 3x6,5,8
Shrimps 4x6,9
Ring dips 6,2x5
Elevated OAPU 5,8

11.21

Ring dips 6, 2x5
Elevated OAPU 6,8
Jump rope 15min

11.20

One arm ring rows 2x6, 2x5, 10
Shrimps 3x6, 5, 9
Neck wrap 4x10
Snatch 12,10,8,6,4 starting every 2min

11.14

One arm ring row 6, 3x5, 9
Shrimps 2x6, 2x5, 9
Oapu 6, 2x5
Ring dips 5,8

11.11

Daily dozen with jump rope breaks
32kg swing 12, 10x4 every 1:30

11.10

One arm ring row 4x5,8
Shrimp to yoga block 6,3x5,8
Ring dips 3x5
One arm push up on 3rd step 5,7

11.07

Jump rope 4min on 30sec off x 5
Kneeling ab wheel 3x12

11.06

A bit of a lay off after business and sickness. Starting back with Armor of War template

Shrimps 4x5,8
OAPU on the 3rd step 3x5
Ring dips 5,7
Neck wrap 4 sets
Swings 32kg 5x10 - 4:30

10.30

KB C&P 32kgx1-4x3 - repeat
Pull-ups 7,6,5,5,4
Neck wrap 4 sets

10.28

KB C&P 32kgx1-3x4
Pull-ups 7,6,5,4,4

10.24

Jump rope 4min on 50se off x 5
Pull-ups on breaks 7,6,5,4,3

10.23

KB C&P 32kgx5x1-2
Pull-ups 6,6,5,4,3
Neck wrap 4 sets
Swings 12,12,10,10,8 every 90sec

10.21

Rope 4min, 50sec pull-up breaks x 5
Pull-ups 6,5,5,4,3

10.20

KB C&P 32kgx5x1-3
Pull-ups 6,5,5,4,3

10.18

KB C&P 32kg x5x1-2
Pull-ups 6,5,4,4,3
Neck harness 3 sets
SWing 24kgx12,12,10,8,8

10.17

Rope 4min on 55sec breaks x 5
Pull-ups 6,5,4,3,3 on breaks

10.16

Kb c&p 32kgx5x1
Pull-up 6,5,4,3,2
Neck wrap 4 sets
Swing 24kg 12,12,10,8,6
Pistols GTG

10.13

KB C&P 32kg x 4 x 1-3
Pull-ups 6,5,5,4,3
Pistols GTG

10.10

Rope 4min on 1min off x 5
Pull-ups 6,5,4,4,3 on rope breaks
Ab wheel 3x10

10.09

KB C&P 32kgx1-2x4
Pull-ups 6,5,4,3,3
Neck wrap 2 sets
Swings 24kgx12,12,10,8,6
Some rebounding and tuck levers

10.07

Pull-ups 6,5,4,3,2
KB C&P 32kgx4x1
Farmer's walk 3 laps x2
Rebounding for a few minutes

10.05

KB C&P 32kgx1,2,3x3
Pull-ups 5,5,4,3,2
Swings 12,10,10,8,6 ever 1:30
Rebounding for a few minutes
Pistols GTG

10.04

Pull-ups 5,4,4,3,2
Pistols GTG

10.03

Pull-up 5,4,4,3,2
C&P 3x1,2
Pistols GTG
Swings 12,10,10,8,6

10.02

Pull-ups 5,4,3,2,2
JM and stretching

10.01

Pull-ups 5,4,3,2,1
KB C&P 32kg x1,1,1
Neck wrap 4sets
Swings 24kg 12,10,8,8,6
A few tuck levers

09.29

Pull-ups 2x5
24kg kb press 2x5
Pistols 2x5
Rope 4min on 1min off x 5

09.28

Pull-up 3, 3x16kg ugly, 3
Kb press 5x16kg 3x24kg 2x32kg good
Pistol 3x3
Neck harness 3 sets
Swings every 1:30 12,10,8,6,6

09.27

10 reps of pull-ups, pistols and oapu
Lots of walking at Disneyland.

09.26

10 reps of pull-ups, KB presses, pistols, about 10min of jump rope to finish off.

09.24

Pull-up 3x3
24kg press 2x5
Pistol 2x5
Neck wrap 4 sets
Swings 12, 10, 8, 6, 4 every 1.5 minutes - easy

09.22

Pull up 2x5
24kg kb press 2x5
Pistol 3x3
In a slow circuit with JM between
Front tuck leavers 2x10sec

09.19

Rope 4min on 1min off x5
Neck harness 3 sets
Ab wheel 3 sets
Maxwell daily between stuff

09.18

Chins 4x5,6
Archer push-ups 5,6
Dips 8,9,8
Box pistols 4x5,6
Snatch to waiter walk

09.16

Maxwell daily
Rope 4min on 1min off x 5
Sit-ups with neck wrap 15,12,10

09.15

Chins 5x5
Box pistols (using a 5 gal pail)
Archer push ups 3x5
Dips 2x10

09.09

Rope 3min on 30sec off x6
Roman chair 15,12,10

09.08

Airborne lunge 5x10
Oapu 3x9
Dips 2x10
Snatch 5x10

09.04

Rope 3min on 30sec off x6

09.03

Dips 9 2x10
Oapu 9 10
Oarr 3x9 2x10

09.02

Rope 3min on 30sec off x 6
Roman chair 15, 2x10

08.29

Airborne lunge 9, 4x10
OAPU 3x9
Dips 2x10
Neck wrap 4x12
Snatch 5x10/10 30sec breaks

08.26

Jump rope 3min on, 35sec off x6
Sit-ups 10, 2x12

08.25

Asst OAPU 8, 2x9
Dips 9, 10 repeat
One arm ring row 3x9, 2x10 - repeat
Neck harness 1x10, 2x12
Shuttle run x7

08.22

OARR 4x9, 10
Airborne lunge 9, 4x10
Neck wrap 2x10, 2x12
OALC 5x6

08.21

Rope 3min on 35sec off x 6
Roman chair 2x10,12

08.20

airborne lunge 2x9, 3x10
dips 8, 2x9
asst. oapu 2x9
Neck wrap 2x10,12
snatch 5x10

08.19

Rope 3min on 35sec off x 6
Kneeling ab wheel 3x10

08.18

oarr 5x9
oapu 2x8,9
dips 2x9
neck wrap 4x10-12
shuttle run 7

08.15

Dips 2x8 9
Oapu 8 9
Airborne lunge 3x9 2x10
Snatch 4x10 9

08.13

Airborne lunge 4x9, 10
One arm ring row 8, 4x9
Neck harness 3x10-12
OALC 4x6, 5

08.12

Jump rope 3min on 40sec rest x 6
Kneeling ab wheel 3x10

08.11

One arm ring row 2x8, 3x9
Assisted one arm push up 3x8
Dips 8,9
Neck wrap 4x10-12
Shuttle run on the minute x 7 - sloppy and slow on the last one.

08.09

Oarr 3x8 2x9
Dips 3x8
Asst oapu 2x8
Air borne lunge 5x9
Snatch 4x10 5 - Form breaking down and grip about to go. SAID in action.

08.07

Some practice stuff:
OAPU 3x5 - not bad - long rests between
Pistols 2x5 - flexibility is not there
Shrimps - a couple - really hard to land nicely on the knee
I'll have to graduate to both pistols and shrimps

08.05

Jump rope 3 on 40sec off x6

08.04

Asst OAPU 7,2x8
Dips 7,8
Airborne lunge 8, 4x9
Neck wrap 2x10-12
Snatch 3x10, 2x9

08.01

Airborne lunge 2x8, 3x9
OARR 4x8, 1x9
Neck harness 3x15
OALC 3x6, 2x5

07.30

One arm ring row 5x8
Dips 3x7
OAPU 2x7
Neck wrap 3x10
Shuttle run x6

07.29

Jump rope 3min on 45 off x 6
Roman chair 3x12

07.28

Asst. OAPU 2x7, 8
Dips 2x7
Airborne lunge 3x8, 2x9
Neck harness 3x12-15
Snatch 2x10, 3x9

07.25

Jump rope 3min on 45sec off x 6
Roman chair with 10# neck wrap 3x12

07.24

Airborne lunge 4x8, 9
One arm ring row 1x7 4x8
OALC 2x6, 3x5

07.23

Jump rope 3min on 45sec off x6

07.22

One arm ring row 2x7, 3x8 - hard
Dips 6, 2x7
Assisted OAPU 2x7
Neck harness 3 sets

07.21

Jumprope 3min on 50sec off x6
Roman chair 3x10 with 10#

07.20

Assisted OAPU 6, 2x7
Dips 2x6
Airborne lunge 5x8
Neck wrap 4x10-12
Snatch 2x10, 3x9 - 30sec rest

07.18

Oarr 2x7, 3x8 repeat
Airborne lunge 7, 4x8

07.15

Jump rope 6x 3min on 50sec off
Roman chair x20

07.14

Airborne lunge 2x7, 3x8
Dips 2x5,6
Asst oapu 6,7
Neck wrap 4x12
Snatch 10, 4x9

07.11

Asst oapu 3x6
ring dips 5,6
OARR 3x7, 2x8
Neck wrap 4x15

07.09

One arm ring row 3x7, 2x8
Airborne lunge 3x7, 2x8
Neck harness 10,15,20
OALC 6, 4x5 - 30sec rests

07.08

Jump rope 5x 3min on 50sec off - rope broke again, ordered a pricey one.
roman chair 1x20

07.07

Airborne lunge 4x7, 10
Ring dips 3x5
Asst. OAPU 5,8
Neck wrap 4x12
Swing 10, 4x9

07.03

Assisted one arm push-up 2x5,8 need to find a way to consistently assist
Ring dip 2x5 - just barely, really unstable
One arm ring row - 4x7,8
Neck harness 15,12,10
Shuttle run 4x6

07.01

Jump rope 6x 3min on, 55sec off.

06.30

One arm ring row 6,7,8,7,6
Airborne lunge 5,6,7,8,9

06.26

Jump rope 3min on 55sec off x 6

06.25

Airborne lunge 4x5, 8
Ring push-up 3x10
Incline one arm push up 2x10
Neck harness 3x12-15
Snatch 10,9,3x8

06.24

Jump rope 6 x 3min on, 55sec off

06.23

Incline OAPU 3x10
Ring push-up 2x10
One are ring row 5x6
Neck wrap 2x12, 2x15
Shuttle run 4x6 on the minute

06.19

One arm row 5, 4x6
Airborne lunge 5x5
OALC 6,5,4x3

06.17

Jump rope 3min on 1min off x 6

06.16

Bulgarians 5x10 - move up
Incline OAPU 2x9,10
Paused ring PU 2x10
Neck wrap 2x15,2x10
Snatch 10,9,8,8,8 30sec rest - repeat

06.13

Ring push ups 3x10
Incline one arm push up 8,9
One arm row 2x5, 3x6
Neck harness 3x15
Shuttle run 4x5

06.12

Jump rope 3min on 1 off x 8

06.11

One arm row - 3x5, 2x6
Baby break
Bulgarians 5x10

06.09

Bulgarians 9,10x4
Decline ring push-up 8,9,10
Incline OAPU 8,9
Neck wrap 4x15
Snatch 10,9,8,7,7 - 30sec rest

06.06

Jump rope 3min on 1 off x 3

06.05

Incline OAPU 7,8,9
Decline ring push-up 8,9
OAR 5,6,7,6,5 - handle diaphram level
Shuttle run 4x5 on the minute

06.04

Jump rope 3min on 1 off x 3

06.03

Body row 5x10 - handles crotch level
Bulgarians 8,9,10x3
OALC 6,5,4,3x2

06.01

Bulgarians 7,8,9,10,10
Incline OAPU 7,8,9
Paused decline ring push-ups 10,10
Neck wrap 2x20
Snatch 10,9,8,7,6 30sec rest

05.29

Body row waist level 5x10
Paused Ring pu feet elevated 7,8,9
Incline oapu 6,7,8 oops extra set
Neck harness 3x15
60-90 rest between above sets
Oalc 6,5,4,3,2 - 30 sec rest

05.28

Jump rope 3min x 6 - 1min rest between

05.27

Ring chin 6reps
Incline oapu 5,6,7
Ring push-up feet elevated 7,8
Bulgarians 5,6,7,8,9
Neck wrap 3x12-20
Snatch 10,9,8,7 30sec rest - oops forgot a set

new template

armor of war plus snatches or oalc every other day. long interval jump rope or short interval shuttle run on in between days

Dynamic day

05.22
knee tuck 4x8
power over 4x10
ankle hop 4x10
band pulls 4x6

Minute Drill Attempt

Chins 6,5,4,3,3
10 burpees, montain climbers, jumping jacks, burps, split jumps, grass hoppers
-Too much 4 burpees, 8 mtn climbers, 8 jumping jacks, 4 burps 8 split jumps, 8 grass hoppers, 1min rest x 2
Neck harness 10,11,12,13

05.20

05.20
Chins 6,5,4,3,2

Strempf

A1. KB press 24kgx5,6,7,8
A2. Bulgarians 5,6,7,8
B1. Body row (diaphram level) 4x10
B2. Calf raise 4x10
C1. Swing 24kgx4x10/10
C2. Neck wrap 4x10

05.14

05.14
Chins 54321
KB press 24kg 5x5
Swing 32kg 5/5x5
Neck harness 4x10-15

05.08

05.08
Ladders 4x1-2
Swing 7min - 126reps

05.05

05.05
KB Press, Chin, Pistol ladders 4x1
Snatch 11min - 110reps

ETK Heavy

Chin, C&P, Pistol ladder 3x1-3
Swings 9min 146 reps.

ETK Med

04.29
Chin, C&P, Pistol ladders 3x1-2
Swing 6min - 100reps or so

Variety

04.26
Neck wrap 4x10-12
Crush curls 3x3
Jump rope 10min

Return to ETK

04.25
C&P, Pistol, Pull-up 3x1
Snatch 8min 80reps

Pulls and Aux

04.19
OARR 5,6,7,8,9
Calf raise 7,8,9,2x10
Neck harness 50reps
Swings 160 reps 10min

Push and Legs

04.18
Incline OAPU 2x10
Ring PU 3x10 5 count pause - hard
Airborne lunge 4x5, 6

Pullin

OARR 5,6,7,8,8
Neck wrap 4x10-15
Calf raise 6,7,8,9,10
Swings 110 reps, 5:30

Interrupted

04.11
Incline OAPU 8,9,10
Ring PU feet elevated 5 count pause 2x10
Airborne lunge 5x5
OARR 5,6,7
Duty called

Legs, back n rope

Oarr 3x6,7,8
Bulgarians 5x10
5 min jump rope

Still going

Ring push up 3x10 - start pausing
Incline oapu 7,8
Neck harness 5x10-15
Snatch 60 reps ~5min

Same ole

04.06 One arm ring row 5x5-6
Bulgarians 7, 4x10
Incline oapu 7,8,9
Ring push ups 2x10

All

04.02
Oapu incline at knee 5,6,7
Ring pu feet level with rings 2x10
Swing 150 reps 9min
Calf raise 5x10
Neck wrap 4x15

Again

One arm ring row - ring at waist level 5x5
Bulgarians 5,6,7,8,9
Diamond push-ups 3x10
Ring push-ups 2x10

Moving along

Ring push ups 3x10
Diamond push ups 2x10 - reverse and repeat
Ring rows feet elevated 5x10,br> Split squat 5x10 - move up
25min or so

Legz

Split squat 5x10 - repeat
Calf raise 4x10
Neck harness 3x15
Swings 100 5:20

Push and pull

Diamond push ups 6,7,8
Paused push ups from blocks 2x10 - move to ring push ups
Body row 5x10 - felt ok, move on

In between

Windmill 2x5
Swing 100reps 5:30
Neck wrap 2x20, 2x15
Calf raise 4x5-10

Pumpin

03.23
Hostage get up 5x10
Close grip push up 3x10 - go to diamond
Pause push-up from blocks 2x10 repeat with 6 sec pause
Feet elevated body row 5x10 - reps not that great repeat

Back

Feet elevated body row 7,8,9,2x10
Neck harness 10, 12, 25
Snatch 7min 70 reps, nose breathing

The whole shebang

Pause push-ups on blocks 3x10
Close grip push-up 2x10
Hostage get-up 6,7,8,9,10
Feet elevated body row 6,7,8,9,10
Neck wrap 2x10, 2x20

Armour of hoar

Diamond push-up 5,6,7
Pause push-up on blocks 7,8
Hostage get-up 5,5,6,7,8
Body rows feet elevated 5,6,7,8,9

ETK heavy pt2

Chins 3x5
Windmills 2x5
Swing 8min, 130reps
Neck harness 3x10-12

ETK heavy pt1

03.11
C&P 5x1-5
Chins 3x5

Weights

3.08
Chins 2x5
Bench 135x5, 185x3, 205x2, 185x3
Squat 185x5, 225x3, 275x2
Chins 5

ETK Med Pt2

Goblet squats 24kgx5, 32kgx5
Snatch to OHS 24kgx3
Chins 3x5
Swings 7min - 122 reps
Jog 15min
KTE 3x10

ETK Med Pt1

3.1
C&P 5x1-4
Some pistols mixed in.

ETK Light Pt2

Goblet squat 24kgx5x2, 32kgx5x2
KB row 24kgx8x2, 32kgx6x2
Snatch 10min, 94 reps

ETK light pt1

Chin, C&P, Pistol ladder 5x1-3
Neck harness 2x10, 1x20

ETK Heavy

C&P, Chin ladder 24kg 5x1-4
Neck wrap 4x15 mixed in
Just over 30min and pushing the pace
Swings 2min 60

ETK Med

02.20
Goblet squat 24kgx5, 32kgx5
C&P 24kgx3, 32kgx3x3
Chins 3x3-5
Swings 24kgx140 9 min

ETK Light Pt1

Going to split the workout up over 2 days
Snatches 12min - 112

ETK Heavy Pt2

C&P, Chin ladder 1x1-4
Swing 5min 116

ETK Heavy Broken

2.18
C&P, Chin ladder 2x1-4
Duty called.

ETK Med

2.15
Chin, C&P, Pistol ladder 5x1-3
Swing 7min - 124

ETK Light pt2

Snatch 11min - 94 reps
Neck harness 1x10, 1x20

ETK light pt1

Chin, C&P, Pistol ladder 5x1-2

ETK Heavy

02.09
Chin/C&P ladder 5x1-3
Swings 9min - 154 reps

ETK med

02.06
Chin, C&P, Pistol ladders 5x1-2
Neck harness 3x12
Swings 6min 90reps - 10, 10, 10, 15

ETK light

Chins, C&P, Pistol 5x1
Neck wrap 4x20
Snatch - 5min 60 reps - 5,10,5,10,5

ETK heavy cont'd

Swings 8min 154 - 20,15,15,5,10,5,7

ETK heavy

Chin, c&p, pistol ladder 1-3x4
Neck harness 3x15 between
Cut it short, will do the swings later or tomorrow

ETK Med

C&P Ladder 1-2x4 with chins to match
Pistol singles and neck wrap 4x12 between sets
Swings 7min, 118 total - 10,12,12,10,10,3

ETK Light

C&P 4x1
Chins to match and neck harness for sets of 10-12 between
Snatch 9min - 90 reps - 5,6,7,8,9,5,5

Variety

Goblet squats 24kgx5x2, 32kgx5x2
Crush curl 24kgx3x3
A few pistols for singles

ETK Heavy

1.25
Neck wrap 2x20-30
C&P 1-3x3
Chin ups to match
Swing 4min 100 - 20,15,10,5

ETK Med

Maxwell daily
C&P 1-2x3, pull-ups to match
Swing 9min, 160 reps - 10/10, 11/11,...15/15, 5/5
Yard work for cool-down

ETK Light

Maxwell daily
C&P 24kg 1-3
Chins to match
Snatch 7min 10/10, 11/11, 12/12, 5/5 - 76 total - 11 rpm
Neck harness 3x10
KTE 3x5

Variety

8 random sprints in the park with the dog, 20min or so
Planks 1min front, 30sec side/side
Crush curl 24kg 3x3

Jog

1.18
20min jog with the dog

Grooving

Maxwell daily dozen and extra pumps for a warm up

5 chin-ups, 10 push-ups x 3
3 chin-ups, 1 OAPU, 5 goblet squats
14min or so
Swings 24kg for 7min 5x10/10, 5/5 - easy
10min jog with the dog

OAPUs were easier than I remembered. I have no idea if I'm doing goblet squats correctly.

Something New

I want to workout from home for the immediate future. I have some KBs at my disposal and some adjustable rings. I'll be using the ETK template for now and breaking in this week.

Getting KB groove back:
C&P 24kg 1-5 ladder, 32kg 1-5 ladder - Chins to match most sets
Swings 24kg 10/10, 32kg 10/10, 24kg 10/10, 32kg 5/5
Snatch 24kg 5/5

Dead 8s Realization

1.11
Dead 205x5, 245x3, 295x2, 305x1, 320x12 - misload and hung it up early
Bench 195x5, 215x3, 245x1
Chins 6x6

Press 8s Realization

1.7
Press 65x5, 85x5, 105x3, 125x2, 135x1 145x9
Squat 135x5, 185x5, 255x5, 295x3, 325x1
Chins 7x6 through out

Squat 8s intensification

12.26
Squat 135x5, 185x5, 205x3, 235x3, 255x3x7, 255x15 stubborn
Chins
Press 65x5, 85x5, 95x3, 125x3, 145x3, 155x3 - 10 lockouts
Bent row 135x12x3
Dips 2x10,12
Seated calf 3x12 90
Hlr 2x5