Ironwarrior's New Log

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ironwarrior1
Posts: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Thu May 30, 2019 7:58 am

May 29, MMXVIX

Dynamic warmup

Deadlift-Sadiv sets (Sadist sets)
135 x 3
225 x 1
240 x 1 x 24 sets in 12 minutes

Dbl Kb clean and press: 45's x 1; 50's x 1; 60's x 1

Atlas pushups: 1 x 10

Seated band rows: 2 x 10

Ab wheel rollout; 2 x 5

Stoney lunges
Windmill-T
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: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Sun Jun 02, 2019 9:56 am

June 2, MMXIX

Dynamic warmup

Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 3

Two-hand KB swings: 70 x 10; 60 x 10; 50 x 10

Back planks: 2 x 30 seconds

Ab wheel rollout: 2 x 5

2 sets Sun Salutation: added this for more mobility work

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: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Wed Jun 05, 2019 5:00 pm

June 5, MMXVIX

Dynamic warmup

Deadlift
135 x 3
225 x 1
260 x 1 x 5 sets

Kb clean and press: 45 x 1; 50 x 1; 60 x 1


Snatch-grip RDL: 1 x 8


Ab wheel rollout; 2 x 5

Stoney lunges
Windmill-T
Lying spinal decompression
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: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Sun Jun 09, 2019 9:20 am

June 9, MMXIX

Dynamic warmup

Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 1; 160 x 1

Two-hand KB swings: 70 x 10; 60 x 10; 50 x 10

Back planks: 2 x 30 seconds

Ab wheel rollout: 2 x 5

2 sets Sun Salutation: added this for more mobility work

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: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Wed Jun 12, 2019 12:36 pm

June 12, MMXVIX

Dynamic warmup

Deadlift
135 x 3
225 x 1
275 x 1 x 5 sets

Kb clean and press: 45's x 2; x 3; x 5


Snatch-grip RDL: 1 x 10 @ 140lbs


Ab wheel rollout; 2 x 5

Stoney lunges
Windmill-T
Lying spinal decompression
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: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Sun Jun 16, 2019 9:53 am

June 16, MMXIX

Dynamic warmup

Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 1; 160 x 1

Two-hand KB swings: 70 x 10; 60 x 10; 50 x 10

Back planks: 2 x 30 seconds

Ab wheel rollout: 2 x 5

2 sets Sun Salutation: added this for more mobility work

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: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Wed Jun 19, 2019 12:15 pm

June 19, MMXVIX

Dynamic warmup

Deadlift
135 x 3
225 x 2
290 x 1 x 3 sets

Kb clean and press: 45's x 2; x 3; x 2; x 3


Snatch-grip RDL: 1 x 10 @ 150lbs


Ab wheel rollout; 2 x 5

Stoney lunges
Windmill-T
Lying spinal decompression
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: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Sun Jun 23, 2019 10:49 am

June 23, MMXIX

Dynamic warmup

Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 1; 170 x 1

One-hand Kb snatch: 35lbs x 3; 45lbs x 3; 50lbs x 3 each side

Back planks: 2 x 30 seconds

Ab wheel rollout: 2 x 5

Pinch grip 45's x 30 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: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Wed Jun 26, 2019 1:59 pm

June 26, MMXVIX

Dynamic warmup

Deadlift
135 x 3
225 x 2
275 x 1
315 x 1
330 x 1

Kb clean and press: 45's x 2; x 3; x 2; x 3


Snatch-grip RDL: 2 x 5 @ 155lbs

Sledgehammer grip work-3 sets (finger walks up and down the handle)

Ab wheel rollout; 2 x 5

Stoney lunges
Windmill-T
Lying spinal decompression
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: 2463
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Sun Jun 30, 2019 11:57 am

June 30, MMXIX

Dynamic warmup

Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 1; 170 x 1

One-hand Kb snatch: 35lbs x 3; 45lbs x 3; 50lbs x 3 each side

Back planks: 2 x 30 seconds

Med ball figure-8's: 3 x 30 seconds

Sledgehammer finger walks x 3 sets

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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