Friday – chins + gpp

A- Chin ups  2 x 3 +35#

B- Close grip bench  3 x 5 @ 185

C1- Pronated curls, db hammer curls, bb curls…1 x whatever of each

C2- Kneeling reverse fly  2 x 10

D- BB ab rollout  2 x 10

GPP: Pool stands stairs + pyramide push ups…basically running down and up every stair sets….once we did it all, we went back doing push ups every time you come back up from 15 all the way down to 1 (dropping 2 each time)….took 2-3 minutes break and we finished one last round with no push ups….Man, are there a lot of steps at the olympic stadium’s pool!!!

Finished with probably 20-25 minutes of swimming doing….well, pretty much random stuff…

Exhausted.

D

Thursday – squats & elliptical

A1- Front squats  185  2 x 4

A2- ankle drills 2x each

B1- Bulgarian DB split squats  40s  2 x 5#leg

B2- more ankle drills  2x

C1- Hanging knee raise  2 x 10…thx to AlexG for this one…haven’t been using these for a while

C2- Seated row to neck  2 x whatever

C3- Ankle drill  2x

Cardio: Elliptical for 12 minutes increasing resistance every minute (starting @level 8, ended up @level 19)….the idea was to simulate a “Leger-navette” test….which I wasn’t even able to do running…WOW!!

DL

Monday – deload

A1- DB floor press  85s  2 x 5

A2- 1 leg press + foam / band dorsiflexions  2x

B1- push ups 2 x 15

B2- SB leg curl  2 x 15

B3- squat on keiser with bosu  2x

C1- Seated row  2 x 10

C2- Neck work with ball  2x

C3- Ab hold  2 x 20sec.

C4- Pogo jumps on mat  2 x

That was it…no cardio 2day, since I did some yesterday and am now in a deload week…

D

Sunday – deads, rehab & GPP

A- Deads  1rep every 15sec.  x 3min.

B1- 1 leg squat off box  BW x 5,  +15#  2 x 5/leg

B2- Chin ups  BW  x15, x10

B3- 1leg press +foam 2x

B4- miniband dorsiflexions  2x

C1- Cable low to high woodchops  3 x 8/side

C2- Seated reverse face pulls  3 x 12

C3- Keiser squat with Bosu  2x

C4- Neck work with ball vs. wall  2x front/back

D1- 1leg DB calf raise  2x 5/leg

D2- Pogo jumps on mat (concentrating on pushing off with toes) 2x

GPP: Walking lunges + 1 arm DB swing 12 steps, clap push ups x 8, DB squat +press x10, MB stomps x 10, Bear crawl 1trip…45sec. rest repeated for 3 sets.

All.

D

Friday – chin ups & badminton

A- Chin ups  50#  5 x 3

B1- Close grip bench  185 x 5, 205  2 x 5

B2- T-bar  rows  90#  2 x 10-12

C1- Plank roll  v.2  2 x 10

C2- Pronated curls  2 x whatever

D- DBs cuban press  2 x whatever as well with 15s

Then badminton for like 1.5 hour or so…I’m just guessing here…

I’m out and now it’s carbs time..woowoo!!!

D

Wednesday – squat, foot stuff & GPP

A1- 2″ above parallel box squat  255 x 2, 275  2 x 2

A2- mini-band dorsiflexions  2x

A3- Barefoot 1leg press with foam pad + toe raise  2 x 10/leg

B1- Front BB lunges  105  2 x 6/leg

B2- Machine 1/2 squat on Bosu on my toes  2 x

B3- miniband inversion/eversion  2x

C1- BB antirotation  BB+20#  3 x 6/side

C2- Face pulls  3 x 12

C3- 1 leg DB calf raise  2 x 5/leg  with 45#

C4- Straight legs pogo jumps on mat  2 x

GPP: BW circuit (squat + press, SB wrestling, slide board, MB stomps, run sprawls)…30sec. ON/30sec. OFF. Repeated for 3 rounds…if Carl wouldn’t have been there, I would’ve never, EVER done round #3…good thing he was there…it’s cool training with a good partner once in a while.  I did A LOT of ankle work 2day, which is what I’m gonna do for a while to get those shin splints to go away…The specific exercises I used 2day were particularly good, so I’m gonna use ‘em more…There is no way in hell I would EVER do machine squat on a Bosu otherwise…I just need to make things clear if anyone ever reads this post…

Unstable surface training for the lower body is pretty much useful ONLY in cases of ankle rehab/proprioception work…for the rest, well….it’s worthless…

Is that clear enough??

I’m out,

D

Monday – bench + HIIT

A- 3 board press  up to 245 x 2, 255 x 2

A2- ankle stuff  2x

B1- Incline DB press  90s  3 x 3

B2- Clap push ups  3 x 4

B3- natural GHRs  3 x 6

C1- Seated rowing  3 x 8 @ 165

C2- Plank roll v.2  3 x 10

C3- Neck hold  25#plate on bench + SB neck extension  2x each

HIIT: intervals on elliptical  1/2min.  x 12min.

That was it…I really didn’t feel like doing GPP intervals 2day…upper body was kinda beat up. The fuckin’ shin splints are still there and I’m feeling them even after elliptical training….not much, but still….

DL

Saturday – Deads & circuit training

A- Deadlift  225  1rep every 15sec. for 3min. (about 12 reps)…this one is just to keep good form and groove appropriate hip extension movement…

B1- 1 leg squat off box  1 x 6 BW, 1 x 6 +15#…box was too low…but whatever.

B2- Chin ups  BW  1 x 15, 1x 10

B3- Psoas activation + lying int rot  2x

C1- Cable woodchops (parallel)  3 x 8/side

C2- TRX inverted rows BW  3 x 10, 10, 8….I absolutely love those!!! the TRX is great…EVERY FREAKIN GYM should have one.

C3- Side lying  t-spine rot-ext  2x

GPP: I did this insane circuit…clap push ups x10, burpees x10, SB crunch x20, MB side throws 8/side, overhead walk lunges with 20s, farmer’s walk with 75s/60s, deep wideout drops x12, low box step up jumps x30.

I reapeated that twice…and I haven’t been that exhausted in a while…really….I took about 2min. rest in between….

That is it.

D

Thursday – Chins

A1- Chin ups  +50#  3 x 3

A2- Ankle stuff  2x

B1- Decline close grip bench  3 x 5 @ 185

B2- 1 leg RDL  3 x 5/leg with 50# DBs

B3- Psoas activation + lying int rot 2x

C1- 1 arm push press  3 x 5/arm  50#

C2- SB jacknifes  3 x 12

C3- Neck work with ball  vs wall  2x front/back

No cardio/GPP 2day…

DL

Wednesday – squat + HIIT

A1- Front squat  225  3 x 2

A2-  1 leg box jumps  3 x 3/leg

A3- Ankle stuff  2x

B1- BB step ups  1×6, 1 x 5/leg  115#

B2- Seated cleans  2x 10

B3- Psoas activation, lying int rot

C1- Pallof holds  3 x 20sec./side

C2- Inverted rows BW  3 x 10

C3- Slide board adductions  2×10

HIIT: elliptical, 1min./2min. x 12 min.

DL