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Old 03-14-2012, 09:10 PM   #31
Greg Whitekettle
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Re: Greg's workout log

Tuesday 3/13

Travel day

Wednesday 3/14

warmup - 3 rounds
~300m run
25 kbs - 20kg
20 pushups

part 1
Kettlebell complex - 20kg
5 rounds
7 deadlifts
7 cleans
7 front squat
7 push press

Rest 90sec between sets

part 2
6 x
20yd farmers carry w/ 20kg kettlebells
20yd sprint

45sec to walk back to kettlebells

max L sit on bike rack - 38sec
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Old 03-18-2012, 01:48 PM   #32
Greg Whitekettle
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Re: Greg's workout log

Thursday 3/15

warmup
25 kbs - 20kg
15 squats
20 pushups
2 turkish get ups each arm - 20kg

kettlebell rows - 3 x 10 - 20kg

kettlebell shoulder press - 5 x 5 - 20kg

12, 14, 16 kettlebell thrusters - 20kg
20, 20, 20 v ups

Friday 3/16

Travel day
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Old 03-18-2012, 01:52 PM   #33
Greg Whitekettle
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Re: Greg's workout log

Saturday 3/17

warmup
3 rounds
50 jumping jacks
25 kbs
15 squats
10 dips

Back squat
135 x 5
155 x 5
175 x 3
205 x 3
215 x 2
225 x 1
230 x 5
240 x 5
250 x 5 PR!

These felt really good. This is the heaviest set of 5 I've ever done. They were tough but concentration was on keeping the chest up and pushing through the heels. Feels awesome to be making progress over the last few weeks after being stuck for so long at the 240 x 1 range.

Bench Press
135 x 7
155 x 5
165 x 5
175 x 5
185 x 5
195 x 5

3 x max pullups
12, 10, 9

3 x 25 v ups

2 min plank then 1 min side plank each side
195 x 5
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Old 03-20-2012, 09:30 AM   #34
Greg Whitekettle
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Re: Greg's workout log

Sunday 3/18

warmup
clean technique work

Power cleans
135 x 5
145 x 5
155 x 3 x 5

Barbell rows
135 x 8
145 x 8
155 x 8
165 x 8
175 x 8

3 x max dips
20, 12, 8
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Old 03-20-2012, 09:34 AM   #35
Greg Whitekettle
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Re: Greg's workout log

Monday 3/19

warmup
1000m row
double under practice
mobility work

Front squat
135 x 5
155 x 5
185 x 3
185 x 3
195 x 3
205 x 3
215 x 3 PR

Handstand push up practice
Used paralettes and a med ball for depth. Getting to the med ball was pretty difficult so I added an ab mat on top of that. Sets of 5-8 were doable at that depth

1700m row - 6:20
Tried to keep a 1:50 pace which is slightly less than comfortable
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Old 03-22-2012, 08:46 AM   #36
Greg Whitekettle
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Re: Greg's workout log

Tuesday 3/20
Rest

Wednesday 3/21

warmup
1000m row
mobility work
agility ladder

Clean practice
Hang power cleans - wrist is still a little sore from the miss a few weeks ago.
Worked up to 135 x 3 x 3

Conditioning - three 5min AMRAP's with 1min rest in between
Each round started with a 400m run

10 box jumps
10 pushups
5 rounds plus 7 box jumps

10cal row
10 burpees
2 rounds plus the row

10 SDHP
10 lateral hops over paralette
4 rounds

tabata L hangs until you can't make the 20sec - got to the 4th one

2min plank
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Old 03-23-2012, 09:16 AM   #37
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Re: Greg's workout log

Thursday 3/22

warmup
Found a good pullup centric warmup that was posted on the boards here for climbing. 10min - various static hangs and pullup mix
Lots of air squats and samson stretch

Back Squat
135 x 5
155 x 5
185 x 5
205 x 3
215 x 3
225 x 3
235 x 3
245 x 3
255 x 3 PR

Back Squats felt really good. Need to really focus on staying back on the heels and getting more flexible in my upper back.

Press
45 x 10
65 x 5
95 x 5
105 x 3
115 x 2
115 x 5
120 x 5
125 x 5

Didn't check the log before I did these. Was going to try a 125 x 5 x 3 but didn't feel like I had a ton of gas in the tank after squatting.
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Old 03-26-2012, 08:44 AM   #38
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Re: Greg's workout log

Saturday 3/24

warmup
1000m row
5min double under practice
mobility work

Deadlift
135 x 5
225 x 5
275 x 5
315 x 3
365 x 1
365 x 1
385 x 1
385 x 1 F
385 x 1 F
315 x 3 x 2

These were TERRIBLE. Managed to tweak my lower back as well as fail twice at 385.

then

3 rounds
25m overhead walking lunge - 45lb plate
10 hand release pushups
10 100lb squat cleans

11:15
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Old 03-27-2012, 09:07 AM   #39
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Re: Greg's workout log

Monday 3/26

warmup
4 rounds
5 pullups
7 dips
9 squats

Back Squat
45 x 10
135 x 5
165 x 5
185 x 3
205 x 2
215 x 5
225 x 4
235 x 3
245 x 2
255 x 1
245 x 2
235 x 3
225 x 4
215 x 5

Wasn't sure how this would work out but my back was still a little sore from Saturday and this really seemed to unkink it. First day using the belt as well and I really liked having it to brace against. Felt easier to keep my chest up with the belt which probably means my core needs work.

Bench
135 x 7
then
155 x 5 - 7 chinups
165 x 5 - 7 chinups
175 x 5 - 7 chinups
185 x 5 - 7 chinups

Didn't have a ton of time and wanted to get bench and some pullups in so this seemed to fit the bill. Pseudo Lynne type workout but bodyweight on the bench wouldn't have been very many reps!
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Old 03-27-2012, 09:15 AM   #40
Greg Whitekettle
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Re: Greg's workout log

I have no idea if anyone reads this but feel free to give advice/criticism!!

Still working strength for the next couple weeks. Once April hits my travel schedule really picks up for work so the strength work is really going to take a hit. Mountain bike season will be upon me soon though so it'll be a good time to start shifting more towards conditioning work. I'm about 205 right now which is about the heaviest I've been. If I can settle in between 190-195 for the summer that would be ideal.

CFT on April 6 then less strength work, more explosive and conditioning work
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