TRAINING LOG: Stewart and Barron

Sunday:

KB: single arm wob swings 55x20x20

DL: very fast 315 w/ green bands 10x2

GM: straight leg narrow stance 200 x15x15 too light for me but Dave .....

Hang Snatch hi-pulls: from knees 225x5x5x5 Dave Barron style- very very fast. No reset on the bottom, fast reverse as the bar just drops and you go. I should have put the stop watch on these as I believe they were performed in 3-4 seconds.  

Peter, it was 2x20 and 5x5. Is that the guy from Seinfeld? He stole our exercise!

Awesome session, and thanks for taking it easy on me old man. But it would have been quicker if you had just beaten my lower back and hamstrings with a two-by-four.

Pete, what Dave noted. Those two videos were what I was attempting to capture in my description- thanks Pete. The carry over is stating the obvious.

I'm considering throwing in the towel on my next 8 week hi-rep session and going explosive/ballistic training from this point on. In other words all fast all the time.  Need to get the throw volume up from last year, so my wts need to be fast and explosive.     

I hear ya Myles, once we got going (we had coffee for an hour or so) it was a great work out. I think Dave and I are cut from the same lifting throwing cloth, in that we thrive on lifting med hvy wts very very fast and on occasion we'll load the bar up.

"On the Road" I wish I had more time to take trips like I used to training w/the likes of :., Erine Hacket World Power Lifting Champ, Brian Oldfield 75' shot , Mark Cameron World Oly Champ, Daley Thompson Oly Gold in the Decathlon............. . I always enjoyed training with great lifters/competitors, its just part of the journey. 

Maybe the OBX Lifting Club w/Gene in the Spring. 

Saturday: 1-2-10

KB @80 lb warm-up single arm pull thrus 4x10

Speed Dead Lift @315 w/ green bands 15x2

Hex Bar Jumps @ 315 2x10

Snatch Grip Hi-Pull from hang @250 3x5

G/M narrow stance @200 2x20

since your idea of training has more to do with sausage and roast duck(who can honestly blame you...) I will pick up the torch and file myself under the "Stewart/Barron" log as well. Had a HUGE weightlift session last night and hit some crazy numbers...

hang snatches

115 x 8

135 x 8 - 3 sets

155 x 2

185 x 1

full snatch from floor- 185

I suck at snatches and am weaker than my 4 day old.

standing military press:

135 x 10

135 x 8

135 x 7

front squats:

135 x 10 x 3

abs:

incline russian twist with 10 lb plate.

3 x 10

this was my first whole body lifting session - its been mostly light snatches and cardio up to this point. body weight is at 275, so is my current max in the hang clean. Before 2011, I will accomplish a:

415 front squat

325 hang clean

225 hang snatch

575 dead lift

now where did I put that winstrol...

Warm-up: 4 way hip 4x20 w/25 lbs. KB swings single arm 4x10 @80

Last of this 3 week cycle. Med-Heavy pull next week, thinking 500 x1 low hanging SGDL  

DL for Speed w/ green bands 315 20x2

Narrow stance G/M's 220 3x12

Hang Snatch Hi-pull 225x6x6, 250x4x4, 275x2x2

Hex Bar to toe extension from 4" blocks 405 3x5

Sun Hi-rep legs start again.

Mike, I stand or I/m standing for this 3 weeks cycle. I'll switch to seated G/M or RDL for the next 3 week cycle for my glute-ham, lower back work. I need a lot variety with the postier chain work. I start a new pull cycle next weekend. Prior to the BARRON coming over for a workout I always pulled, reset and pulled etc. . Dave's hang style is just do them as fast as possible -yes 3-4 seconds of very hard work. Should see some carry over with the big cabers. My next 3 week cycle switching to hang clean hi-pull above the head - trap blasters I'm sure.  

1/14/10

7 min. dynamic warmup: treadmill on highest incline at fast walking speed for 30-40 seconds mixed with 1 minute of lower incline/lower speed until heart rate comes back down to about 130 - back and forth.

over head squats with bar

front squats: 225 x 5 x 5 - crawled back to car.

1/17/09 - only had 40 minutes

basketball, sprints and shooting - 10 min.

kettlebell swings like a WOB and 1 arm snatches with a heavy bastard 3 x 10 both sides

kneeling squat jumps

a little foam rolling

cardio complex's

95 lbs on bar: RDL 8 reps, bent over rows 8 reps, front squat 8 reps, over head press 8 reps, ab roll out 8 reps, rest 90 seconds, repeat twice - try not to pass out on floor. very challenging, but within 1/2 hour energy levels shot through the roof and felt great. Went home, pushups 7 sets of 10 - explosive.

1/18/10

8 min warmup - treadmill, high speed walking on steep incline

26" box jumps w/ kettlebells 3 x 8

punching bag with boxing gloves. 10 minutes - as many 10 second assaults as I could do. Who knew how hard that was going to be...

Medicince ball slams against floor 4 x 10

can't wait for real lifting to start...

17/20 wrote:   Good Morning Squat (deep to flat back) 330/120 (chains) 10x1

Sick. I'm going to try that.