Kai's Workout log, Brandon Oto's ATG program

[Kai Hammermeister]

Catching up for the week:

Monday, Oct. 20 2008:

Skills: precision jumps, rail jumps
Sprints: 3x50/3x25/3x25 jumps bound legs
Strength: Back squats 3x5 185
Bent over BB row: 135
Bench press: 155

Tuesday, Oct. 21:

Skills: Back lever progress. I - 3x20 sec.
Oly: Snatch 95
OHS: 95
(took it too easy probably)
Conditioning: 10 min DB Manmakers + Cleans + Jerks + Lunges

Wednesday, Oct. 22

Skills: Handstand, free
Sprints: 1x200/2x100/3x50/3x50 skips
Strength: Front squat 95
Shoulder Press 95
Deadlift 185


Friday, Oct. 24:

Skills: L-sits on parallettes, 3x10 sec.
Handstand
Oly: Clean and jerk, 130
2-position cleans 95 (technique, not weight)
Conditioning: C2 7x 1 min. hard, 30 sec. easy

[Anthony Tran]

Way to go, looks like some good stuff.

[Kai Hammermeister]

Saturday, Oct. 25

Skill: Dancing (Klezmer-Punk - footwork and plain fun)

Long-duration conditioning: Run about 5.5 miles, moderate pace, still not back to where I left off the running before CF. 7.30 m/m pace or so.

Stretching and trigger point rolling.

[Kai Hammermeister]

Sunday, Oct. 26

Massage. Yeah! I've been pretty good these past few months about regularly getting a massage. Great tool for recovery and injury prevention. Also good to teach you about imbalances in the muscles that result from weight training.

[Brandon Oto]

Good stuff Kai. Way to misspell the program in the title

[Kai Hammermeister]

Monday, Oct. 27

Skills: Juggling - Reviving some old juggling skills! Bit rusty, but still there. Maybe it would be easier to juggle with a set of tennis balls rather than rolled up socks. Fun skill, good for coordination.
Back lever progression I - several shorter holds, then 2 x 25-30 sec. hold

Sprints: 3x50/3x25/3x25 double bound leg jumps

Strength: Back Squats 3x5 190 lbs.
Weighted pull-ups: 25 lbs (5), 45 lbs. (3), 25 lbs (5) - not really used to having weights dangle from a weight belt. Used to weighted vest and DBs, but change is good.
Bench press: 3x5 160 lbs.

Stretching, as always.

[Anthony Tran]

Originally Posted by Kai Hammermeister

Sunday, Oct. 26

Massage. Yeah! I've been pretty good these past few months about regularly getting a massage. Great tool for recovery and injury prevention. Also good to teach you about imbalances in the muscles that result from weight training.

I agree this is a great way to keep from hurting yourself. I do it regularly about once every 2 months it's awesome and a good way to relax the body as well as the mind.

[Kai Hammermeister]

Tuesday, Oct. 28

Skill practice: Jump rope. IT STINKS! I mean, I used to skip like a 12 year-old girl. Whatever happened? I thought this was like riding a bike and you could simply not do it for a couple of decades and jump right on again. I stand corrected.

Oly: Snatch. Needed to widen my grip and lower my *** on the catch. The technical stuff is difficult, so I didn't raise the weight. 95 lbs.
Pressing snatch balance. Weird movement. I like. 85 lbs.

Conditioning: 10 min. stairway sprints. Just nasty.

Finisher: 50 Abmat sit-ups.

And stretching.

Seems I whined a bit today. Tough again tomorrow.

[Kai Hammermeister]

Wednesday, Oct. 29

Skills: Bear crawl variations

Sprinting: 1x200/2x100/3x50/3x50 skips
Really enjoy the sprinting. Legs felt a bit heavy from yesterday's stair sprints, but not too bad.

Strength: Front squat 3x5 (95/105/115)
Shoulder Press 3x5 (95/105/105)
Dead lift: 1x5 (195)

Finisher: 2x10 Knees-to-elbows

Feel a bit bored with the stretching routine. Going to try a few variations.

[Brandon Oto]

Cool idea on the bear crawls. Here's a page I ran into a while back: http://www.geocities.com/EnchantedFo.../aniwalks.html wfs