Weighted Pull Ups - 12kg - 5x5
Clean and Press - Double 24kg - 5x5
Rock Bottom Front Squat w/ 1 second Pause - Double 24kg - 5x5
Snatch - 32kg - 5/5x5
Strict Hanging Leg Raise - 5x5
Single Arm Clean and Jerk - 24kg - 10 minutes (never put the bell down)
Heavy Abs - Fighter Sit Ups - 5x5
Pull Ups - 100 Total
Front Squats - Double 24kg - 10 Reps Every Time You Let Go Of The Bar
(This sucked! I managed the whole thing in 8 Sets - 100 Pull Ups, 80 Front Squats)
Snatch - 24kg - 10/10x5 (100 total)
100 Yard Jog - x5
I was very fortunate to get an opportunity to meet up with a group of high school athletes and their coaches from Monterey High School here in Lubbock. There was about 60 kids, Freshman thru Juniors. They all plan on playing varsity football as Linemen or Linebackers next year. We worked on the Swing and Turkish Get Up. They did great and I think they'll really get a ton out of implementing the techniques I showed them in their program.
Afterward, I showed them a little steel bending with some 60 Penny Nails I brought. This was a lot of fun and they all wanted to take a crack at it and keep the nails I bent. Then they wanted to see me jump because I was talking to them about the benefits the Double KB Swing can have as an awesome hip developer for explosiveness. So, Coach brought out their Vertical Jump Kit and tested my hops for the first time since high school. My standing reach was 89" (7 feet, 5 inches). After a few attempts, my best jump was 123" (10 feet, 3 inches) for a standing vertical jump of 34". Not bad for a 31-year old that's 50 pounds heavier than his high school version.
Another notable PR happened Monday while doing Bottom's Up Presses. I hit the 36kg for 2 reps on the right and 1 on the left. I'm getting closer to that 40kg! Then I repped out the 32kg for 5 consecutive reps! I wish I had my video camera!...Next time!
I also hit a bending PR with a 5" piece of 1/4" Cold Rolled Steel. The equivalent of a Blue Nail, but an inch shorter. After about 6 hits, double overhand style, I got it to 90 degrees and finished it off to 1.5". This was by far my toughest bend!
Warrior Diet has been going pretty well. Adherence is about 95% during the week and about 80% on the weekends. I've trimmed down to about 182 pounds, give or take 3 pounds, from a steady 195. I definitely look more defined, mainly in the mid-section, so the abdominal fat loss has been a nice side effect. I think I'm going to keep it up until the end of the year. (I don't want to get so light I'll fly away, you know)