WEDNESDAY

3 sets 5 reps squat jumps
3 sets 10 reps lunge jumps
3 sets 5 reps plyometric knuckle pushups
3 sets 10 reps ankle hops

6 one minute punchouts (3 each: straights, hooks, uppercuts) with 1:00 rest

I used bands for the straight punches and dumbbells for the hooks and uppercuts (3lbs).

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

THURSDAY

at home:
3 sets 15 reps zercher squats (160lbs)
3 sets 12 reps one legged hip thrusts (+10lbs)
20-15-10-5 one legged standing calve raises (+10lbs)
10 second each arm, one arm pullup isometric hold (top)

The hold aggravated my wrist so I didnt do any more, its probably just because its a relatively long hold compared to just doing a regular one arm chin. Has anybody reading this hurt their wrist grappling (its been a long time now and my wrist is still messed up) and now whenever they do heavy pulling, especially ballistic pulling (high pulls, cleans, etc) it hurts like a bitch? Any observations or suggestions?

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

I used to regularly get medial wrist pain when I did muay thai, always impacted my pulling, couldn't do much straight bar work for a while. I had to let it rest then did sledgehammer levering exercises to strengthen up both sides of the wrist, haven't had many issues since.

_________________
Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log

SUNDAY

3 sets 5 reps squat jumps
3 sets 10 reps lunge jumps
3 sets 5 reps plyometric knuckle pushups
3 sets 10 reps ankle hops

6 one minute punchouts (3 each: straights, hooks, uppercuts) with 1:00 rest

bands for straight punches and light dumbbells for the hooks and uppercuts

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

Last week I did workout but didnt punch it in here. I did intervals and lifted weights. I did sets of zercher squats scattered throughout the day with 180lbs and 3 reps a shot.

FRIDAY @ SATURDAY

3 reps Zercher Squats about every hour with 200lbs. I did a minimum of about 10 sets a day.

SUNDAY

3 sets 5 squat jumps
3 sets 10 lunge jumps
3 sets 10 ankle hops
3 sets 5 plyometric knuckle pushups

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

MONDAY

Today got a little fucked up cuz of...co-ordination between me and my workout bud. So I started at home, then went to the gym to finish but the gym is closing early now so that fucked it up too.

@ Home

6 sets 3 reps Zercher Squats with 225lbs (5:00 rest)
3 sets 8 reps Stiff Legged Deadlifts with 225lbs (3:00 rest)
1 set 5 reps barbell overhead press with 140lbs

@Gym
2 sets 5 reps dumbbell overhead press with 65lb db's
1 set 6 reps dumbbell overhead press with 60lb db's
2 sets 12 reps lateral raises with 15lb db's
2 sets 12 reps lateral raises with 12.5lb db's
---Time to go mother fuckers...get out of the gym---
10lb lateral raises (as many as possible), 7.5lb static hold, 5lb static hold, 2.5lb static hold

So yeah, the workout is all over the place but I now know what I need for the bulgarian split squats (60lb db's)

Oh and nutrition was solid, as it usually is but now Im trying some specific stuff out to see what I get. I still have to pick a few things up I forgot but this is todays food.

--TODAYS EATS--
.5 protein shake upon waking
breakfast: 4 egg omelette with 2 fat free cheese slices, green tea, fish oil, multi vitamin
brunch: celery, carrots, low fat caesar dressing
lunch: 1.5 chicken thighs, 2 cups spinach, onions, pepper salad, fish oil
lupper (or whatever youd call it): 1/4 cup almonds
snacking after work: cherries!!!
pre-workout: .5 protein shake, 1 cup sports drink
post workout: .5 protein shake
supper: 3 chicken thighs in a stir fry with lots of garlic and broccoli, fish oil

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

TUESDAY

5 rounds with 30 seconds rest between rounds:
:30 burpees
:30 mountain climbers
:30 jumping jacks
:30 burpees
:30 mountain climbers
:30 split jumps

Its been a while since Ive conditioned haha. I really pushed the jump portion of the burpees.

3 sets 5 reps partial standing rollouts

--TODAYS EATS--
waking: .5 protein shake, 2 fish oil, multi vitamin
breakfast: 4 egg omelette with 2 slices of fat free cheese + onions & garlic, green tea
brunch: celery, carrots
lunch: 1.5 chicken thighs + 2 cups salad (onions, red peppers, spinach), 2 fish oil
lupper: 1/4 cup almonds
post workout: (missed pre workout) 1 protein shake, 2 cups sports drink
supper: steak (2.5-3 serving size lol) sauted with lots of onions and mushrooms, 2 cups fruit cocktail, fish oil

--NOTES--
pissing like a racehorse? and holy crap my farts stink! this morning I woke up feeling fine but as the day wore on the soreness started to set it. I think tomorrow it'll hit me full on. (Ive been doing wrist rotations and levers at work with a sledgehammer for the last 3 work days, nothing much just two or 3 sets of each done as a circuit)

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

THURSDAY

3 sets 5 reps squat jumps
3 sets 10 reps lunge jumps
3 sets 10 reps ankle hops
3 sets 5 reps plyometric pushups

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

FRIDAY

6 sets 3 reps Zercher Squats with 225lbs (5:00 rest)
3 sets 8 reps Stiff Legged Deadlifts with 225lbs (1:00 rest)
3 sets 5 reps Overhead Presses with 140lbs (5:00 rest)
2 sets 12 reps lateral raises with 15lbs (1:00 rest)
2 sets 12 reps lateral raises with 12.5lbs (1:00 rest)
3 sets 10 reps per side dumbbell kick backs (no rest)

I recorded myself doing the zerchers on two of the sets and I wasnt quite coming down far enough but I fixed that.

EDIT: I forgot to include me playing with my new 250lb hand gripper. I cant close it all the way but I can close it about 70% so I did that a bunch. Probably around 20-25 times for each hand.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

SATURDAY

3 mile run (19:54)

3 sets 5 reps partial standing rollouts
10 reps each hand 250lb gripper (throughout the day)

I ran harder than last time but I still feel like I still could have gotten a better time, but the day after leg day isnt exactly the best time to gun it.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/