2/20/09 - "backcheck" - sport

Play ice hockey x 60 min.

2/18/09 - "Street Fighter" - endurance

0:20 - punch heavy bag
0:10 - rest
0:20 - mountain climbers
0:10 - rest
0:20 - jump rope
0:10 - rest
0:20 - sideways bench hop
0:10 - rest
0:20 - kick heavy bag
0:10 - rest
x 5

2/17/09 - "Turkish Delight" - strength

warmup:
jacks x 20
squat x 10
pushup x 5
x 3

workout:
TGU @ 35# kb x 20
@ 53# kb x 10

sandbag shoulder squat @ 91# x 10
ring dips x 5
x 10:00, for # of rounds

sandbag getup L+R @ 91# x 10

2/15/09 - rest/stretch/mobility

2/14/09 "sweetheart" power

warmup:
jumping jacks x 100

then:
thrusters @ 20# dbx 10
reverse lunges @ 20# dbx 10
slams @ 12# med. ball x 10
x 3

workout:
pullups x 5
jumping goblet squats @ 35# db x 5
hindu pushups x 5
x 15:00, for # of rounds

shoulder snatch L+R @ 93# sandbag x 10
single-arm snatch L/R @ 53# kb x 5/15
x 3, for time

2/13/09 - "684" - strength/power

warmup:
jump rope x 50
squat x 20
jump squat x 10
medicine ball halos L/R x 10/10
x 2

mobility stretches
about 3 - 5mins

workout:
squat @ 63# sandbag (left shoulder) + 53# KB (right hand) x 8
(116#, switch sides each round)
towel KTE x 6
ring dips x 4
x 6

then:
pushup deep position isometric hold (work) x 0:15
pike position isometric hold (rest) x 0:15
x 8

then:
KB power clean @53+35# x 6 (88#, switch sides each round)
KB swing @ 53# x 12
x 4

2/12/09 - "rush hour" - endurance

jumping jacks x 30
squat jumps x 10
ball slams @ 12# x 20
mountain climbers x 20
x 5, as fast as possible - 8:45

hindu pushups x 10
scorpion pushups x 6
half-moon pushups x 4
x 3

light mobility work
x 10:00

2/11/09 - "equilibrium" - strength

squats x 10
alt. ring pistols L+R x 10
pushups x 10
x 3

3 minutes mobilty work

squats @...
53# KB x 16
61# Sandbag x 12
x 2

then:
61# Sandbag (left shoulder)+ 35# KB (right hand) x 10
switch sides and repeat set
61# Sandbag (left shoulder)+ 53# KB (right hand) x 8
switch sides and repeat set
91# Sandbag (left shoulder)+ 35# KB (right hand) x 6
switch sides and repeat set
91# Sandbag (left shoulder)+ 53# KB (right hand) x 4
switch sides and repeat set

then:
ring dips x 5 (can substitute hindu pushup)
chinups x 5
KB Clean + Press @ 53/35# x 5 (switch heavy/light arms after each set)
x 8

45:09