130428 Sprinting

100m sprint x 7

Med ball drills w/ 12# ball

• Side toss x 20 each side
• Chest pass x 20
• Overhead pass x 20

130427 EES: Day 5

Warm up:
5 min DROMs
35# KB Goblet Squat x 25
35# KBS x 15 x 5
35# KB TGU x 6


Day 5: 2 x 5(heavier or lighter depending on feel):
Press: Bench 160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 205#-215#
Squat: HBBS 155#-165#
Farmer Carry: 95# DBs single arm x 100m
Midline: Ab Rollouts 6-5

130426 EES: Day 4

Warm up:
3 min jump rope
5 min DROMs
35# DB Goblet Squat x 25
35# DBS x 15 x 5
35# DB TGU x 6


Day 4: 2 x 5(heavier or lighter depending on feel):
Press: Bench 155#-160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 205#-215#
Squat: HBBS 175#
Farmer Carry: 90# DBs x 65m (8x across gym floor)
Midline: Ab Rollouts x 5 x 3

130424 EES: Day 3

Warm up:
5 min DROMs
45# x 10 x 2 1 Hang Power Snatch + 1 Overhead Squat
35# DB TGU x 6

Day 3: 5-3-2
Press: Bench 155-170-180
Pull: Batwings #25 DBs x :10-:15-:15
Hinge: Snatch Grip Deadlift 205-225-245
Squat: HBBS 175-190-200
Farmer Carry: 80# DBs x 10 (trips across floor)
Midline: Ab rollouts 5 x 3

Bench press was flying. Should go for 190-195 next time on the set of 2. All other reps felt just right. Really surprised by the improvement in the carry. 2 more trips across the floor compared to yesterday.

Cash out:
Pull-ups 5 x 3
Hip MOB

130423 EES: Day 2

Warm up:
5 min DROMs
35# DB Goblet Squat x 25
35# DBS x 15 x 4
35# DB TGU x 6


Day 2: 2 x 5(heavier or lighter depending on feel):
Press: Bench 155#
Pull: Batwings @ 25#DBs x :10 x 2
Hip Hinge: Snatch Grip Deadlift 205#
Squat: HBBS 165#
Farmer Carry: 80# DBs x 65m (8x across gym floor)
Midline: Ab Rollouts x 5

130422 EES: Day 1

Warm up:
5 min Airdyne
35# KB Goblet Squat x 25
35# KBS x 15 x 5
35# KB TGU x 6


Day 1: 2 x 5:
Press: Bench 155#
Pull: Batwings @ 15#DBs x :25 x 2
Hip Hinge: Snatch Grip Deadlift 205#
Squat: HBBS 175#
Farmer Carry: 70# & 50# DBs x 180m (switch hands @ turnaround point)
Midline: Ab Rollouts x 7 x 2

130420 Dan John Even Easier Strength: Day 0

Came across the Even Easier Strength program on Dan John's site and thought it would be great strength work for Kevin. Decided I'll roll with it too for 8 weeks and see what happens. Ultimately I'd like to get my strength up for the Oly lifts and metcons.

Any conditioning for the 8 weeks will be mono structural cardio or sprinting.

Warm up:5 min DROMs
35# KB Goblet Squat x 20
35# KBS x 20 x 3
35# KB TGU x 10

Day 0: 2 x 5:
Press
Bench 155#
Pull
Batwings @ 15#DBs x :20 x 2
Hip Hinge
Snatch Grip Deadlift 205#
Squat
HBBS 175#
Farmer Carry
70# & 50# DBs x 140m (switch hands @ turnaround point)
Midline
GHD Sit-ups x 25