Ironwarrior's New Log

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ironwarrior1
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Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Tue Jul 10, 2012 5:18 am

July 10, MMXII
Conditioning
20 minute round wearing weighed vest:
Each exercise was assigned a point value:
A. Burpees = 4 points each
B. Sledgehammer swings = 3 points each
C. Divebomber pushups = 2 points each
D. Bodyweight squats = 1 point each

During the 20 minute workout, I completed the following reps:
A. Burpees: 75 x 4 points = 300 points
B. Slegehammer swings: 80 x 3 points = 240 points
C. Divebomber pushups: 35 x 2 points = 75 points
D. Bodyweight squats: 65 x 1 point = 65
Total points = 680
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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ironwarrior1
Posts: 1542
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Wed Jul 11, 2012 4:47 am

July 11, MMXII
Kettlebell + conditioning
1. Double kettlebell jerks: 5 x 3
2. Sandbag push-press: 3 x 3
3. 1-arm kettlebell push-press: 3 x 5 each arm
4. Double kettlebell row: 3 x 6
5. Double kettlebell floor press: 6, 5, 4, 3, 2,

Conditioning
10 minute round
At the top of each minute-Run for 20 seconds/walk for 40 seconds
Completed 10 rounds

Core
Ab wheel rollouts: 3 x 5
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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ironwarrior1
Posts: 1542
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Thu Jul 12, 2012 3:44 am

July 12, MMXII
Conditioning
Completed 6 rounds of the following circuit in 20 minutes (with weighted vest):
1. Sandbag deadlift x 10
2. Sledgehammer swings x 20
3. Sprint 25 yards/walk back
4. Burpees 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: 1542
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Fri Jul 13, 2012 4:34 am

July 13, MMXII
Kettlebells + conditioning
1. Double kettlebell clean and jerk: 5 x 2
2. Shoulder sandbag: 5 x 1 each shoulder
3. Double kettlebell front squat: 4 x 5
4. Double kettlebell swing: 3 x 5
5. Mile run: 9 minutes
6. Core: Plank + side plank right/left-each for 30 seconds: 2 sets
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: 1542
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Sat Jul 14, 2012 5:03 am

July 14, MMXII
1. Five-minute snatch test: I performed 1-hand snatches, switching hands every five reps. I completed 64 total reps (32 each arm).

2. 25 minute walk wearing weighted vest.
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: 1542
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Mon Jul 16, 2012 4:30 am

July 16, MMXII
Kettlebells + conditioning
1. 20 minutes of 1-hand kettlebell snatches: Completed 184 reps...switched hands every 5 reps until the very end.

2-minute rest

Tabata sprints: 8 rounds of 20 second sprints/10 seconds rest
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: 1542
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Tue Jul 17, 2012 3:50 am

July 17, MMXII
Conditioning
Completed 6 rounds of the following (with weighted vest):
1. Sandbag clean and press x 3
2. Sledgehammer swings x 20
3. 50 yard sprint/walk back to start
4. Burpees x 5
This one was tough in 90 degree + heat.
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: 1542
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Wed Jul 18, 2012 4:57 am

July 18, MMXII
Kettlebells
1. Double kettlebell swing: 10 x 10...30 seconds rest between sets
2. Double kettlebell front squat: 5, 4, 3, 2, 1

Core-Repeated the following circuit 3 times:
1. Ab wheel rollouts x 5
2. Medicine ball russian twists x 10 each side
3. Plank x 30 seconds
30 seconds rest between sets
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: 1542
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Thu Jul 19, 2012 4:18 am

July 19, MMXII
Kettlebells + conditioning
1. Double kettlebell clean and press: 30 seconds work/30 seconds rest. Completed 10 sets.
2. 1-arm snatch: 60 seconds right hand/60 seconds left hand...rest 60 seconds.
Completed 3 sets

3. 10 minute round-Interval running with weighted vest: At the top of each minute, I ran 20 seconds/rested/walked for 40 seconds. Completed 10 rounds.

Core-Completed 4 rounds of the following circuit wearing weighted vest:
1. ab wheel rollouts x 5
2. medicine ball russian twists x 10 each side
3. plank x 30 seconds
Rested 30 seconds between sets.
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: 1542
Joined: Sun May 07, 2006 12:02 pm
Location: Elysian Fields

Re: Ironwarrior's New Log

Postby ironwarrior1 » Mon Jul 23, 2012 6:07 am

July 23, MMXII
I didn't work out last Friday because I got married. My wife Kathy and I then drove to Mackinaw City, Mi. We spent the weekend on Mackinac Island.
Monday workout:
1. 20 minute round: 1-arm snatches
Completed 150 snatches

Rest 3 minutes

2. Sprints
20 yard sprints x 3
50 yard sprints x 3

Core
Ab wheel rollouts x 5 (3 sets)
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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