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Old 05-21-2007, 04:25 PM   #21
John Harshman
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5 Rounds for time (w/3 minutes rest inbetween each):

Performed w/52# KB

20 SDL HP
10 Single arm HP LEFT
10 Single arm HP RIGHT
10 HALOS
10 FIGURE 8's
10 Single arm swings LEFT
10 Single arm swings RIGHT
10 Snatch LEFT
10 Snatch RIGHT

TIME: 19:31 (not including 3 minutes rests)
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Old 05-25-2007, 01:59 PM   #22
John Harshman
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70# KB clean and press
5x(1,2,3,4) 50 reps each arm

70# KB snatch
3x5
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Old 05-25-2007, 02:04 PM   #23
John Harshman
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1:30 minute jump rope
50 squat
50 push up
50 12# med ball slam
1:30 minute jump rope
40 squat
40 push up
40 12# med ball slam
1:30 minute jump rope
30 squat
30 push up
30 12# med ball slam
1:30 minute jump rope
20 squat
20 push up
20 12# med ball slam
1:30 minute jump rope
10 squat
10 push up
10 12# med ball slam

Supine med ball plyo throws
12#x100
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Old 05-28-2007, 05:00 PM   #24
John Harshman
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Getting aquainted with my BullDog (88# KB)

3x5 of the following exercises:

DL
One legged DL
High Pull
Suitcase DL
Lateral Flexion of spine
Rows
Swings

Ladders w/ 70# KB Clean and Press
5x(1,2)

Pistols
3x3x40# KB
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Old 05-30-2007, 04:54 PM   #25
John Harshman
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70# KB Clean and Press ladders
5x1,2,3,4,5 (75 each arm)

88# KB Clean
3x5

Cable pulls
2x20x220lb

Rotational box jumps
3x5 each way on 24"

One foot box jump
3x5 each way on 18"

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Old 06-02-2007, 09:02 AM   #26
John Harshman
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70# KB Clean and Press Ladder
5 x 1,2,3

70# KB Snatch
6x5 (60 total)

45# Pull Up Ladder
5 x 1,2,3

Pistols
3x3

Push up Variations

Feet elevated 45 degree x 20
Feet elevated 75 degree x 20
Normal x 45
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Old 06-05-2007, 06:49 AM   #27
John Harshman
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Monday:

88# KB Clean and Press/Push Press (when I could press it no longer)

3 x 1,2,3

I it was funny, I could press most of the reps out with my right arm but I couldn't press it even once on the left. Got some work to do.

88# Suit case DL
3x5

Pull up GTG SS w/Pistols GTG
12x1x45 12x3 (each leg)
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Old 06-05-2007, 06:52 AM   #28
John Harshman
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Tuesday morning:

70# KB, 100 rep test

8:20

Mostly did 10x5 each arm. I know I can cut a good chunck of time off by not switching hands. I"ll have to work on that.
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Old 06-06-2007, 07:24 PM   #29
John Harshman
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5x10 for time:

Pull ups
20" box jumps
Push ups
Lunges
Dips

Time: 9:01

Extra work

Bench 135x50
Inverted row towel grip 50 reps
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Old 06-08-2007, 06:56 PM   #30
John Harshman
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Pistols SS w/squat jumps
15x3 (each leg), 15x3
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