Friday Oct 30th morning

Great morning today.

Got in my Joint Mobility and Flexibility work

Hit 3 sets of 30 for Hand Extensor work

And nailed some strong Isometric Power Flexes for the midsection.

Great stuff!!

Thursday Oct 29th night

Very fun night of training.

Started out with 6 sets of singles for Reverse Grip Bottom Position Floor Presses with 265 pounds.

Moved onto 6 sets of triples for Snatch Grip High Pulls with 315 pounds.

Then hit a 4 minute set of non-stop, continuous Squats with 135 pounds.

Got in 3 set of 7 for Weighted Standing Abdominal Roll Outs with bodyweight plus 20 pounds in a super set with 3 sets of 10 seconds per side for Isometric Side Bends.

Awesome stuff.

Check out the videos at YouTube or Facebook.

Thursday Oct 29th morning

Good morning today!!

Hit some really nice Joint Mobility drills and Flexibility work.

Got in 3 sets of 10 in each direction for Neck Work.

And nailed some strong Isometric Power Flexes for the Midsection.

Great Stuff!!

Wednesday Oct 28th night

Great night of old time strongman work!!

Started off with 6 sets of singles per side for 1-arm Barbell Clean and Press with 100 pounds.

Then started working on my Barbell Bent Presses. Much harder than the Kettlebell version in my opinion. Hit 6 sets of singles per side with 85 pounds.

Check out the videos at Facebook and YouTube!!

Wednesday Oct 28th morning

A nice morning today.

Hit some great joint mobility and flexibility work.

Got in 3 sets of 10 for Hand Extensions

Also got in some strong Isometric Power Flexes for the midsection.

Great stuff!!

Tuesday Oct 27th night

Awesome conditioning night!!

Hit 5 rounds of 5 for the bear. Felt wonderful.

Followed it up with 3 sets of 10 for DVR Biceps Curls in a super set with 3 sets of 10 for DVR Triceps Extensions.

Awesome night of training!!

Check out the videos at YouTube and Facebook.

Tuesday Oct 27th morning

Good morning today.

Hit my Joint Mobility drills

Got in some strong Isometric Work for the neck

And nailed some strong Isometric Power Flexes for the Midsection

Good stuff.

Monday Oct 26th nigth

A great but interesting training session tonight.

Hit 6 sets of triples for Military Press with 185 pounds.

Nailed 6 sets of 5 per side for 1-arm Bent Row with 216 pounds

Had trouble on the Deadlift, got in 3 successful singles and 3 failed singles with 425 pounds.

Nailed 3 sets of 7 for Weighted Standing Abdominal Roll Outs with Bodyweight plus 20 pounds in a super set with 3 sets of 10 seconds per side for Isometric Side Bends.

Great stuff. Check out the videos at YouTube and Facebook.

Moday Oct 26th morning

Great morning today.

Got in some really nice Joint Mobility work and Flexibility work

Also hit some strong Isometric work for the Hand Extenders.

Nailed some Isometric Power Flexes for the Midsection as well.

Good stuff.

Saturday Oct 24th night

Tonight was a great Bodyweight Blitz night.

Hit 4 sets of Tuck Planche Push ups on the Parallets

Got in 4 sets of Around the World Pull ups on the rings

3 sets of Freestanding Handstand Push ups on the Parallets

3 sets of Front Lever Negatives on the rings

4 sets of Pistols on each leg

And, 4 sets of 1-leg Repetition Hamstring Bridges on each leg.

Finished up with 3 sets of L-sit Walks.

Awesome stuff.

Check out the vids at YouTube and Facebook.

Friday Oct 23rd night

Great night of Kettlebell Mayhem tonight.

Hit a 22 minute round of continuous kettlebell movements without stopping of putting the bell down.

Then hit 3 sets of 10 per side for  DVR 1-arm Biceps Curls in a tri-set with 3 sets of 10 for Reverse Grip DVR Triceps Extensions and 3 sets of 12 per side for 1-leg Calf Raises.

Awesome training!!

Friday Oct 23rd morning

Awesome morning today.

Hit some really nice joint mobility and flexibility work.

Also got in 3 sets of 20 for DVR Hand Extensions

Nailed some strong Isometric Power Flexes for the midsection.

Felt good.

Thursday Oct 22nd night

Fantastic training tonight.

Hit 6 strong set of singles for Bottom Position Floor Presses with 295 pounds.

Then Hit 6 strong sets of 3-6 reps for Shrugs with 555 pounds.

Moved onto 1 set of 3 minutes for Non-stop, As many as you can do Squats with 135 pounds.

Then hit 3 sets of 6 for Standing Abdominal Rollouts with bodyweight plus 20 pounds in a super set with 3 sets of 5 per side for Saxon Side Bends with 53 pounds.

Awesome stuff!! Felt strong.

Check out my Facebook and YouTube for the videos.

Thursday Oct 22nd morning

Feeling awesome this morning.

Hit some good Joint mobility drills and Flexibility work

Also got in 3 sets of 10 per direction for DVR Neck work

And hit some strong Isometric Power Flexes for the midsection.

Great stuff!!

Wednesday Oct 21st night

Awesome old school training tonight.

Didn't go as heavy as I probably should have, but I wanted to get the movements back down.

Hit 6 sets of singles on each side for Barbell 1-arm Snatches with 110 pounds

Moved onto 6 sets of singles for Reverse Grip Clean to Reverse Grip Press with 185 pounds

Hit 5 sets of singles per side for 1-arm Conventional Deadlifts with 165 pounds

Then hit 3 sets of 5 for Reverse Wrist Curls with 65 pounds in a super set with 3 sets of 10 for Wrist Curls with 95 pounds.

Awesome stuff.

Check out my Facebook and YouTube for the videos.

Wednesday Oct 21st morning

Nice morning today.

Hit some strong Joint mobility and flexibility work

Got in 3 sets of 10 for DVR Hand Extensions

Great stuff!!

Tuesday Oct 20th night

Awesome conditioning night tonight.

Went back to one of my all time favorite conditioning routines, "the Bear." And, it was wonderful.

Hit 5 sets of 5, 5, 5, 4 and 4 reps respectively, with 115 pounds. Got the heart and lungs thumping and hit every muscle in the body really well.

Then finished off with 3 sets of 10 for DVR Biceps Curls in a super set with 3 sets of 10 for DVR Triceps Extensions.

Awesome stuff.

Check out the video at YouTube and Facebook.

Tuesday Oct 20th morning

Great morning work today.

Hi some strong Joint Mobility and flexibility drills.

Got in some strong Isometric work for the Neck in each direction.

And got in some strong Isometric Power Flexes for the midsection.

Felt great.

Monday Oct 19th night

Awesome training session tonight.

Started out with 6 sets of 3-6 reps for Behind the Neck Strict Presses with 155 pounds

Moved onto 6 sets of 6 reps for Bent Rows with 335 pounds

Then hit 6 sets of 15 reps for Back Squats with 405 pounds

After that hit 3 sets of 5 reps per side for Saxon Side Bends with 53 pounds in a super set with 3 sets of 6 reps for Standing Abdominal Roll Outs with Bodyweight plus 20 pounds.

Great stuff. 

Check out the vids at either Facebook or YouTube.

Monday Oct 19th morning

Using the morning differently for this particular cycle. Letting some tendonitis in the elbow heal, so I'm not working any gymnastics in the mornings.

This morning was a mixture of joint mobility drills, flexibility work, Isometric work for the hand extenders and Isometric Power Flexes for the midsection.

Great stuff! Totally looking forward to the arse kicking stuff that I have planned for tonight :)

Friday Oct 16th

Had a terrific night of back off week training.

Set the timer for 20 minutes and just played with the clubbells for the entire time. Felt awesome.

On top of that, also hit my joint mobility and flexibility drills.

Great stuff!!

Thursday Oct 15th

Very fun back off week training last night.

Along with my normal joint mobility and flexibility drills I had a fun kettlebell and clubbell night.

Hit 10 minutes of 1-arm kettlebell clean and presses

then moved onto 10 sets of 15 reps for 10 minutes for 1-arm clubbell mills.

Felt great.

Wednesday Oct 14th

Another great back off week night.

Nailed some great joint mobility and flexibility work.

Then had a push up blitz.

Picked 4 different kinds of push-ups and worked the crap out of them

Felt good.

Tuesday Oct 13th

A great night for the back off week.

Got in some really good joint mobility and flexibility work as well as some nice foam (well pvc pipe) rolling.

Then nailed a strong 10 minute round of 1-arm kettlebell snatches

Then moved onto 10 sets of 10 in 10 minutes for 1-arm clubbell mills.

Great stuff.

Monday Oct 12

Started off the back off week with Joint Mobility and Flexibility work.

Felt Awesome!!

Saturday Oct 10th

Awesome training on the High Bars today

Started out with 3 sets of High Bar Direction Change Swings

Then moved onto 3 sets of High Bar Kip to Support

Hit 3 awesome sets of Improvisational High Bar Calisthenics Combos

Got in 3 strong sets of High Bar to High Bar Jump Swings

Then nailed 3 sets of High Bar Radial Pull ups

Got in 3 really nice sets of High Bar Back Rolls to Forward Rolls

And finished up with 3 sets per side of Human Flags off of different apperatti.

Awesome stuff. Check out facebook and YouTube for videos

Friday Oct 9th night

Fantastic night of training.

Nailed 3 nice sets of Parallet Tuck Planch Push-ups

Moved onto 3 sets of 10 for DVR Hercules Flex

Then hit 3 sets of 10 1-arm DSR Chest Presses

Nailed 3 sets of 6 for Prayers Press

Then moved onto 3 sets of 6 for Freestanding Parallet Handstand Push ups

Hit 3 sets of 12 for Lying Rear Delt Larry Scott Raises

Got in 3 sets of 10 seconds for Crusifix Holds

Then moved onto 3 sets of 5 seconds for Straddle L-sit Holds

Finished off with a super set of 3 sets of 5 for Weighted Standing Abdominal Roll outs and 3 sets of 5 per side for Saxon Side Bends.

Awesome stuff. Check out facebook or YouTube for the vids

Thursday Oct 8th night

Awesome training tonight.

Hit 5 strong sets of 6 for Bent Rows with  335 pounds.

Moved onto 5 powerful sets of 3 for Snatch Grip High Pulls from the hang with 295

Got in 3 sets of 10 per side for DVR 1-arm Biceps Curls in a super set with 3 sets of 10 for DVR Reverse Grip Triceps Extensions

Then finished off with an awesome 10 rounds of Wall Drive Sprints.

Great stuff.

Check out the vids at youtube and facebook.

Thursday Oct 8th morning

Pretty nice Parallet Practice this morning.

Hit 3 sets of the Parallet Combo

Then hit 3 sets of Parallet Handstand to Straddle Planche

Got in 3 sets of Parallet V-sits to Straddle Planche

Then hit 3 sets of Parallet Straddle Plache holds

Got in 3 sets of Parallet Straight Bar Handstands

Then hit 3 sets of Parallet Handstand Holds

Also got in 3 sets of DVR Hand Extensions

And some strong Isometric Power Flexes for the Midsection.

A good morning without a doubt

Tuesday Oct 6th night

Damn fine training tonight.

Nailed 3 sets of 5 for Parallel Bar Dips to Straddle Planche

Then hit 3 sets of 15-20 for Parallel Bar Reverse Grip Dips

Nailed 3 sets of 10 for Leiderman's Press

Hit 3 sets of 10 for DVR Full Range Pec Contractions

Then Hit 3 sets of 8 for Jet Rep Military Presses with a 10 second Power Contraction between sets.

Hit 3 sets of 8 for Double Kettlebell Jet Rep Military Presses with a 10 second Power Contraction between sets

Then hit 3 sets of 8 for 1-arm Lateral Raises

Hit 3 sets of 8 per side for Archer Raises

Then got in 5 sets of Parallel Bar V-sit holds

Finished up with 3 sets of 10 for Standing Abdominal Roll Outs in a super set with 3 sets of 5 per side for Saxon Side Bends.

Overall, great stuff.

Tuesday Oct 6th morning

Rough but good morning of High Bar practice.

Hit 3 strong sets of High Bar Direction Change Swings

Moved onto 3 sets of High Bar Kip to Support

Nailed 5 sets of High Bar Radial Pull Ups

Got in 3 sets of High Bar Back Lever Holds

Moved onto 3 sets of High Bar Front Lever Holds

Also nailed some strong Isometric Work for the Neck

And some strong Isometric Power Flexes for the Chest and Midsection.

Overall, good stuff.

Monday Oct 5th night

Great night of training last night

Nailed 5 sets of Deadlifts with 435 pounds.

Hit 3 sets of 8 reps and6 reps respectively for Rings Archer Pull Up/Typewriter Pull Up combos

Nailed 3 sets of 10 for DVR Biceps Curls in a super set with 3 sets of 10 for DVR Triceps Extensions.

Finished off with 10 rounds of Rope Skip  Sprints.

Great stuff!!

Monday Oct 5 morning

Fantastic day of tumbling today. After 3 weeks of rain and really saturated grass, I was able to get back to it and nail everything like I hadn't had a break.

Hit 5 sets of 3 for 5 different handstand entries

Nailed my 1-arm cartwheels

Nailed the Aerial Cartwheels

Nailed the Butterfly kicks

Then nailed 3 run throughs of the Floor Routine

Also got in some nice Isometric work for the Hand Extenders

And some nice Isometric Power Flexes for the shoulders and Midsection.

Great stuff!!

Satruday Oct 3rd

Rough but good High bar practice today.

Hit 3 strong sets of High Bar Direction Change Swings

Then moved onto 3 sets of High Bar Kip to Supports

Hit 3 sets of 3, 3, 1/2 respectively for a brutal and bad series of High Bar Muscle Ups

Hit 3 sets of 3, 4 and 4 respectively for Some really rough High Bar Back rolls to Forward rolls

Hit 3 sets of 1 for Behind the Neck Swan Pull Up Holds on the High Bar

Then hit a strong 3 sets of High Bar Front Straddle Lever Holds.

Tough, rough, brutal but still good.

Friday Oct 2nd

Very nice night of training tonight. Took the morning off, then kicked it hard this evening.

Hit 3 sets of 3 for Strict Tuck Planche Push ups on the Paralletes. Followed each set with a 10 second Power Contraction.

Then hit 3 sets of 10 for DVR Hercules Flexes with a 10 second Power Contraction after each set.

Then moved onto 3 sets of 10 per side for 1-arm DSR Chest Presses with a 10 second Power Contraction after each set.

Hit 3 sets of 6 for Prayers Press with a 10 second Power Contraction after each set.

From there, moved onto 3 sets of 6 for Parallete Freestanding Handstand Push ups.

Then hit 3 sets of 10 per side for Lying Rear Delt Scott Raises with 20 pounds per side

Moved onto 3 sets of 10 second Crusifix Holds with a pair of 35 pounders.

Hit 3 sets of 5 seconds for Straddle L-sit Holds

Then hit a super set using 3 sets of 10 for Standing Abdominal Rollouts and 3 sets of 5 per side for Saxon Side Bends.

Great stuff.

Thursday Oct 1st night

Pretty darn awesome night of training.

Hit 5 sets of 6,6,6,7,7 respectively for Reverse Grip Bent Rows with 335 pounds

Then Moved onto 5 sets of 3 for Clean Grip High Pulls with    335 pounds

Hit 3 sets of 10 per side for 1-arm DVR Biceps Curls

Then Hit 3 sets of 10 for Reverse Grip DVR Triceps Extensions

Finished up with 10 rounds of Wall Drive Sprint Conditioning.

Awesome Stuff.

Thursday October 1st morning.

A chilly but pretty good Rings practice today.

Hit 3 sets of 5 for Rings Iron Cross Pumps

Then moved onto 3 sets of Rings Bent-arm Levers to L-sits

Hit 3 sets of Rings Front Levers

Moved onto 3 sets of Rings Back Levers

Then hit 3 sets of Rings Forward Rolls

Got in 3 sets of Rings Tuck Planche Holds

Then hit 1 set of Rings Reverse Muscle Up Negatives.

Also got in 3 sets of 10 for DVR Hand extensions.

And nailed some really strong Isometric Power Flexes for the Midsection.

Overall a good morning.

Wdnesday Sept 30

Enjoyed the off day with only some Joint Mobility work.

Tuesday Sept 29th night

Very nice training tonight.

Started out with 3 sets of 3 for Parallel Bar Straddle Planche Push ups

Then hit 3 sets of 20 for Parallel Bar Reverse Grip Dips

Moved onto 3 sets of 10 for Liederman's Presses

Then Nailed 3 sets of 10 for DVR Full Range Pec Contractions.

After that, hit 3 sets of 8 for Jet Rep Military Presses

Then Nailed 3 sets of 8 for Double Kettlebell Jet Rep Military Presses

Hit 3 sets of 8 per side for 1-arm Lateral Raises

And hit 3 sets of 8 per side for Archer Raises.

The last 4 movements also included a 10 second Power Contraction for the Shoulders after each set.

Then moved onto 3 sets of 5 seconds for Parallel Bar V-sit Holds

Then super setted 3 sets of 10 for Standing Abdominal Roll Outs with 3 sets of 5 per side for Saxon Side Bends

Great stuff.