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PostPosted: Sat Oct 21, 2006 5:01 pm 
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Location: Hamilton, ON Canada
October 21/06 workout:

complex:
vertical row
stiff legged deadlift
overhead press
back squat

@ 20r x 40lb
@ 10r x 50lb
@ 6r x 60lb
@ 6r x 70lb
@ 6r x 80lb

Max 1 min rest between sets

~15min


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PostPosted: Sat Oct 28, 2006 12:44 pm 
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Oct 28/06 workout

6X40lbsx
vertical row
overhead press
backsquat
high pull snatch

10s x 3r x 120lbs:
power clean with 2" barbell
push press with 2" barbell

~13.3min
~131 bpm


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PostPosted: Wed Nov 01, 2006 6:34 pm 
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Nov 1/06 workout:

deadlift x 2 x 120
power clean x 2 x 120
push press x 2 x 120

Power clean and push press:

3 x 130, 140, 140, 140, 120, 130, 120, 120, 120, 120

~16 minutes
~139 bpm


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PostPosted: Sat Nov 18, 2006 9:32 am 
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Nov 17 workout:

(First workout since Nov 4 - see journal discussion).

8 rounds of Javorek Complex 1 (70 lb barbell):

Upright row x 6
High pull snatch x 6
Behind the neck squat and press x 6
Good mornings x 6
Bent over row x 6

~17min
~139 bpm


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PostPosted: Sat Dec 30, 2006 2:24 pm 
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Location: Hamilton, ON Canada
Dec 30/06 workout:

-200m on power rower
-5 x 90lb thruster
-5 x 40 lb muscle snatch hi pull
-5 x hammer grip pull ups
-5 each x 20/30/50lb 1 arm swings (each hand)
-5 x 40lb Sot’s press & overhead squat
-Shoulder 70lb sandbag and carry x 25 paces to stairs, up 11 stairs and down – repeat once per shoulder
-5 x 180lb deadlift/shrug/calf raise

Completed two circuits in total - 19:50 min total.


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PostPosted: Sat Jan 20, 2007 7:45 pm 
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**NEW** Metcon workout using thick bar (2”) barbells and dumbbells
(Tried today, Jan 20/07)

Upright row, Muscle snatch hi pull, Behind the neck thruster, Good morning, Bent over row, (X 6 reps each in sequence x 40lb barbell)

1 arm dumbbell power snatch x 45lb dumbbell x 6 reps each hand

Muscle clean, Overhead press, Back squat, (X 3 reps in sequence x 90lb barbell)

Deadlift 3 x 115, 3 x 165, 3 x 215, 3 x 265

Barbell Power clean and push press, 5 x 115, 5 x 135

Upright row, Muscle snatch hi pull, Behind the neck thruster, Good morning, Bent over row (X 6 reps each in sequence x 40lb 2” barbell)

1 arm dumbbell muscle clean and press x 45lb dumbbell x 6 reps each hand

~15 minutes total


Last edited by Hoister on Sun Jan 21, 2007 5:19 pm, edited 1 time in total.

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PostPosted: Sun Jan 21, 2007 5:18 pm 
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Jan 21/07 metcon workout:
session one:

laps for 1.5 hours (swimming)
rest 45min (drive home)

session two:

3 sets of alternating:
1 min on heavy bag
5 reps x muscle clean/overhead press/front squat x 90lbs

3 sets of alternating:
25 reps on power rower (hi tension setting)
10 jumping presses 90lbs (like jumping jacks with a barbell)
10 jumping pull ups (parallel grip)

total workout sesions 1&2 = 12min


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 Post subject:
PostPosted: Mon Mar 19, 2007 6:42 pm 
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Dusted off an old metcon workout:

Did workout "A" today, will do "B" tomorrow and then alternate every day.
Descriptions below:
________________________________________________
Workout A:

Snatch @ 10x 40, 60, 80, 90, 100lbs
Clean and Press @ 5X 100, 90, 80, 60, 40lbs.

Workout B:
(same rep, set scheme and weight used, but movements are switched).

Goal - complete each workout in less than 20 minutes for two consecutive sessions each, add 10lbs to start weight and start over.
_________________________________________________


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 Post subject:
PostPosted: Sat Sep 22, 2007 9:48 am 
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New work out program:
3 times per week - evenings.
(Still maintaining metcon work out in am - 3 rounds of Javorek BB complex #1 - 30 sec rests between rounds).

Warm-up (select one):
Tabata rows on rower.
Tabata snatches 100lbs (8 reps with 10 sec rest between rounds - 8 rounds)
Tabata clean and press 100lbs (same as snatches)

Strength/Conditioning:
*200lb barrel clean and press anyhow (get barrel off ground, put over head) x 50 reps for time.
Maintain symmetry in lifts, by alternating sides (L/R hand) each rep.

Finisher (select one):
Climb stairs with 70 lb sandbag on shoulder (5 flights each shoulder)
Farmers walk - 10 x 25 paces up/25 paces back - 100lbs each hand.
Sandbag carry - same as farmers walk - 140 lb sandbag in bearhug.
Push car (speed bump to speed bump at high school parking lot = ~ 50 feet) - 5 lengths (up and back).
Sled drags - 100lb sled x 25 paces forward drag & 25 paces backward drag - 5 rounds each, 1 minute rest between.

*Barrel progression - Add more sand (5lbs) after 1 week of consecutive workouts with 50 reps in 20 minutes or less. (Stop at 25 minutes if 50 reps not made).


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 Post subject:
PostPosted: Tue Sep 25, 2007 12:47 pm 
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Need a new routine! I broke my barrel last night! Slipped out of my right hand, missed me from melon to flippers (phew!) and smashed itself into an unruly and non-sand-holding state.

I am thinking of working on my deadlift (just cuz) and considering programs for that right now.


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PostPosted: Fri Jan 02, 2009 10:48 am 
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Okay - so i started training again following a heart attack at the beginning of the summer '08. Easing back into things as follows:

1-Barbell complex warmup - rdl, vert row, power snatch from hang, overhead squat, overhead press. Started light in sets of 10, 8, 6, 4 (add weight each set)
2-c&j singles - starting light, working to a max for the day, back off to 70-80%, then singles every minute on the minute for 15 minutes.
I will do this at a frequency i can handle until i fall into a groove where i am consistantly hitting the same targets every other day for 3 straight weeks.
3-Then i will start adding density - each work out add an additional rep (convert one single into a double) until i am doing doubles for every minute mark. When i can do the 15 doubles for 6 consecutive workouts i will add 5 lbs to the bar and start over.

I've done two sessions so far and feel great heart/cardio wise. No ill side effects so far, other than a little sore.
Resting heart rate is at 65-67 for the last 8 weeks up to being cleared for training. Blood pressure is around 125/70.

I will update on my progress on a weekly basis or as i progress/change the workout.


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PostPosted: Sat Oct 31, 2009 6:54 am 
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3x per week:

Warmup javorek's bb complex (5 sets, light weight - get blood and sweat flowing)

Hoister's evolution workout:
Barbell - start light, add 5 lbs each rep, rest only while changing/adding plates. Lift evolves under the following guidlines as weight is added:

-muscle snatch high pull
-power snatch
-power snatch with 1/4 squat
-power snatch with 1/2 squat
-power snatch with 2/3 squat
-full snatch
-muscle clean
-power clean
-power clean (evolve as per the snatch until full clean)
-explosive dead lifts with shrug and full extention onto "tippy toes"
continue until a max dead lift is acheived - focus on speed and full extension. Max weight should be no more than 70% of best deadlift

1 arm snatches x3 reps each hand:
-from the hang
-from the knees
-from the floor
-add 2.5 lbs each set until 10 sets
(max weight no more than 70% of best)

1 additional day per week replace evolution cycle with:
-1 arm snatch single each hand
-add 2.5 lbs and repeat until a max for the day met
-back off to 75-80% of day's best
-1 single each hand, rest 1 min, repeat until total of 20 reps each

continue 4-6 weeks, week off.


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 Post subject: New Routine
PostPosted: Tue Aug 31, 2010 10:31 pm 
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Hoister's super squat routine:


warm up javorek's barbell complex
20 breathing squats x 330
80 lb pull overs x 25
100 barbell power snatches from the hang x 80 lbs

1 day on / 1 day off


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 Post subject:
PostPosted: Fri Sep 03, 2010 5:27 pm 
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Location: Hamilton, ON Canada
same routine as above, but:

Bumped the weight up to 345 for the squats.

Edit - power snatches from the hang are done for 50 reps, not 80!

9/2/2010


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