Ironwarrior's New Log

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ironwarrior1
Posts: 2044
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Mon Jan 02, 2017 11:54 am

January 2, MMXVII

Dynamic warmup

Dbl Kb clean and press
2 x 5 @ pair of 50lb Kb's

Dbl Kb front squat
2 x 5 @ pair of 50lb Kb's

Quasi-isometric one arm press
1 rep per side @ 20lb Kb: 30 seconds up/30 seconds down
Quasi-isometric bodyweight squat
1 rep: 30 seconds down/30 seconds up
Quasi-isometric Kb crush-curl
1 rep: 30 seconds up/30 seconds down (20lb Kb)

Ab wheel rollout: 2 x 5


Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.




User avatar
ironwarrior1
Posts: 2044
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Tue Jan 03, 2017 5:41 pm

January 3, MMXVII

Dynamic warmup

One-arm Kb swings: 5 x 10 each arm @ 50lb Kb

One-arm Kb jerks: 5 x 10 each arm @ 35lb Kb

Wanted to do something same but different. I purposely went light on the jerks...I knew I would get smoked.

Ab wheel rollout: 2 x 5

Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2044
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Wed Jan 04, 2017 6:34 pm

January 4, MMXVII

Dynamic warmup

Tonic Day

One-arm Kb press x 10 each side w/35lb Kb
Get-up x 1 each side w/35lb Kb
Glute-ham bridge x 10

One-arm Kb row x 10 each side w/35lb KB
Get up x 1 each side w/50lb Kb
Hindu pushups x 10
Crucifix stretch

Two-hand Kb swings x 30 w/35lb Kb
Get up x 1 each side w/50lb Kb
Bird Dog stretch-right knee down
Bird Dog stretch-left knee down

Goblet squat x 10 w/35lb Kb
Get up x 1 each side w/50lb Kb
Six point zenith-right arm sweeps up
Six point zenith-left arm sweeps up

Plank x 60 seconds
Standing Bird Dog Left Knee up x 30 seconds
Standing Bird Dog Right Knee up x 30 seconds
(30lb Kb)
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2044
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Thu Jan 05, 2017 5:38 pm

January 5, MMXVII

Dynamic warmup

Thick bar deadlift
135 x 2
250 x 1
300 x 1
320 x 1
355 x 1

One-arm Kb snatch: 35lb, 45lb, 50lb, 60lb, 70lb x 1 each side

Medicine ball slams: 2 x 15

Quasi-isometric pushup: 1 rep-30 seconds down/30 seconds up.

Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2044
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Fri Jan 06, 2017 6:49 pm

January 6, MMXVII

Dynamic warmup

Swing ladders: Completed 6 rounds of the following ladders:
70lb Kb x 5
60lb Kb x 10
50lb Kb x 15
45lb Kb x 20

Standing bird dogs: 1 x 30 seconds each side w/35lb Kb
Quasi-isometric Kb press: 1 x side (30 seconds up/30 seconds down) 35lb Kb

Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2044
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Mon Jan 09, 2017 6:25 pm

January 9, MMXVII

Dynamic warmup

Dbl Kb clean and press
2 x 5 @ pair of 50lb Kb's

Thick bar zercher squat
2 x 5 @ 140lbs...haven't done these in about 7 years...changed things up today

Quasi-isometric one arm press
1 rep per side @ 20lb Kb: 30 seconds up/30 seconds down
Quasi-isometric bodyweight squat
1 rep: 30 seconds down/30 seconds up
Quasi-isometric Kb crush-curl
1 rep: 30 seconds up/30 seconds down (20lb Kb)

Plank x 60 seconds


Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2044
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Tue Jan 10, 2017 6:41 pm

January 10, MMXVII

Shoveled driveway prior to training


Dynamic warmup

One-arm Kb swings: 5 x 10 each arm @ 50lb Kb

Get ups: 5 x 1 each side @ 50lb Kb
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2044
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Wed Jan 11, 2017 12:05 pm

January 11, MMXVII

Dynamic warmup

Tonic Day

One-arm Kb press x 10 each side w/35lb Kb
Glute-ham bridge x 10

One-arm Kb row x 10 each side w/35lb KB
Hindu pushups x 10
Stoney lunges

Two-hand Kb swings x 30 w/35lb Kb
Bird Dog stretch-right knee down
Bird Dog stretch-left knee down

Sumo Wall squat x 10 w/35lb Kb
Windmill-T's

Ab wheel rollout: 1 x 10
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2044
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Thu Jan 12, 2017 6:31 pm

January 12, MMXVII

Dynamic warmup

Thick bar deadlift
135 x 2
250 x 1
300 x 1
320 x 1
355 x 1

One-arm Kb snatch: 35lb, 45lb, 50lb, 60lb, 70lb x 1 each side

Ab wheel rollout: 2 x 5

Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

User avatar
ironwarrior1
Posts: 2044
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Fri Jan 13, 2017 6:59 pm

January 13, MMXVII

Dynamic warmup

Swing ladders: Completed 6 rounds of the following ladders:
70lb Kb x 5
60lb Kb x 10
50lb Kb x 15
45lb Kb x 20

Standing bird dogs: 1 x 30 seconds each side w/35lb Kb
Quasi-isometric Kb press: 1 x side (30 seconds up/30 seconds down) 35lb Kb

Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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