Most important part of todays training tore a license plate in half

Softball
Right 25: 5,1
Left: 20: 2,1

Hub
R: 35 easy, 40 miss

Titans
R: 7.5: 12,4
L: 7.5 5,3

Grippers: Trainer #1 #2 all filled at least 1/4 inch
R: 5,5, 0 10 negative
L: 5,3,

Sledge hammer toward nose: 12lbs
marking 16,17,18,19
marking 13,14,15,16

Away from nose
Marking 9: 1 marking 10 0
Marking 7:1 marking 8 0

Rear level 8lb hammer
6marking 5 reps for both

Grimp grip rotation
R: 3 6 reps
Left 3:3 reps

Pegasus extensor 2 second pause between reps
1 25lbs

pegasus flexor 2 second pause between reps 32.5lbs
6

Plate curl board
11.25lbs 1 rep
10lbs 5 reps

blue nail bending failed ... it seems that half an inch off the 1/4 nails I was i using is really making a difference
Then Tore a license plate.

3 rounds of 2 minutes shadow boxing to bas ruttens tapes

Warm up:
Cat/Camel 12 reps
side twist 8 reps
side lying truck twist 8 reps
yoga twist 8 reps
supine bridge 12 reps
deep wide out drops 10 reps
toy soldiers 5 a side
shoulder dislocations unknown reps

all done back to back

Workout:
Power snatch from knees (I wanted to try these Tony to see where I stood at these in relation to my power cleans) 1:30 rest
95, 95, 105, 105, 115 for a double, 125 didnt duck under the bar fast enough so I failed

Squat olympic squat feet closer than shoulder width butt to floor 2 second pause at bottom
225 3 sets of 5 all easy. gona up 5lbs for next time. I think i am capable of hitting a 315 with a 2 second pause for a max. did 2 warm up sets prior 2 minutes rest

Good mornings concentric from 8th pin 1 minute rest
135x 4 sets of 3. gona up 10lbs a week wanted to start low. Tried at 225 and failed breaking it off the pins is the hard part for me. i did a 225 with no pins easily. So its that static start that destroys me

Standing calf raises babrell way to easy upping 10lbs a week so in a year i should be doing 4-5sets of 15 reps for 500 .
4 sets of 15 with 135 1 minute rest

Ab work:
Static bridges: 30 seconds front... rest for a few unknown seconds both sides
gona do a little ab work every day. One style each day. so 5 days of light ab work.

Statics one day
leg raises of some sort
Sit up of some sort
side work of some sort
rotation of some sort
anti rotation of some sort.

Good job today.

As of right now I wouldn't worry about a 2 second pause on the squats or doing the Good Mornings off the pins.
The front squats you did today looked really good. Do your regular squats just as the front squats. Down and up. We'll worry about pauses later in the game.
With the Good Mornings I would concentrate on increasing the range of motion. The range you demonstrated to me today was a little shallow and even though you are taking it off pins, your not hitting the hamstrings/ low back. Once your able to hit the hamstrings/ low back with the good mornings I'm sure there will some carry over to stone work.
Next week I'll demostrate the range of motion you should be striving for.

Try working on some stretching through out the week. This will help with the tight hamstrings.

Here are some short term goals that I believe is well within range for you.
Log clean and Press: 180 x 1
Farmers Hold: 200 x 15 seconds
Front Squat: 265 x 1

Next couple of session I'll be pushing you to acheive these.

Tony

Training with Tony yesterday. I have to say I have worked with a few coaches regarding training in person and I he is probably the best one for strength. He definitly is an awesome guy.

Started out with log presses strict on the 10"
A bunch of sets managed a 4 and half rep.
Push Presses hit a 160lb nice strong and fast rep. Then was out of energy to do more.

Chins: unknown reps 3 sets of reps 1 set of a long drawn out negatives

Front squats: barx3 135x3 185x1 225x1 245x1 stoped here. Maybe had 5-10 more lbs in me.

Farmers cary.
Implements 160 foot course with my bad grip
200lbs hold for 5 seconds with my bad grip
couldnt break it off the floor with tonys grip

Atlas stones multiple attempts nothing. Added a bit of tacky to the hands not much at all. Broke it off ground about an inch. Learned that I was not tensing my entire body and thats why the stone woudlnt budge. Going to change that next time and tighten my entire body.

Mobility drills
Cat/Camel 12 reps
side twist 8 reps
side lying truck twist 8 reps
yoga twist 8 reps
supine bridge 12 reps
deep wide out drops 10 reps
toy soldiers 5 a side
shoulder dislocations unknown reps
Side to side leg swings 10 reps
front to back leg swings 10 reps
Cradle walk 5 reps a side
need to add in a quad mobility exercise.

Planks:
30 front
30 second rest
unknown left and side no rest between sides.

Shadow boxing to bas ruttens tapes.
3 1/2, 2 minute rounds 1 minute rest in between each. Focusing on staying on my toes and being fast. Usually pretty tired out by a minute into each round.

Technique work on striking in air. Seeing everyone doing MMA stuff here, realising I missed doing my martial arts so just slightly getting back into it. Do not have the money to take classes in MMA right now as I will be taking a ton of credits this summer and in the fall. So work is pretty much down to zero and will be pretty much living off stored money and what ever family is willing to help me out with.

Just saw no tacky on the september challenge

Thanks for the compliment, Mark.

Bas Rutten is one tough cookie. I didn't realize he had tapes out.

Yep, no tacky in September. Don't worry, you'll be well prepared by then.

Tony

Mobility drills.

4 rounds of 2 minutes bas rutten boxing tapes.

grip work:

Hub:
Right: 30lbs 35lbs 40lbs miss
Left: 30lb miss, 20lbs, 25lbs

Titans telagraph key with a 2 second pause between reps 7.5lbs
Right: 5,6
Left: 5,2

Gripper #3 negatives
3 sets

Sledge hammer to nose
Right: 12llb 18,19,20, 21 fail
Left: 15,16, 8lb about 5-6 singles all the way down.

Away from nose
marking 9, 2 reps
marking 7, 0 reps

Rotation
6 marking 4 reps
5 markings 4 reps

Pegasus extension 25lbs 2 second pause between reps
3 reps

Pegasus flexation 2 second pause between reps 32.5lbs
8reps

Plate curl 11.25
1 rep
0 reps

100 reps with the first spring on my ivanko griper.

6" by 1/4" cold rolled steel bent

right roundhouse kicks on the back reps until my shins hurt.

holy cow, that is a lot of grip work

Mobility drills as a warm up

Was really pressed for time today so I jumped into the work sets pretty fast.

3 sets of 5 with 165 on the pin press incline 3 holes showing on bench 7th pin down from top. 2nd pause at bottom

Floor press releasing how beat down I am from incline now I feel my triceps cant take the pounding. Normally when I do the floor press I just start it as my first exercise. I also do it with knees bent now I do it feet flat. I am wondering though if this is to be expected this much of a drop.
225x4
225x1
225x1

Pendly row 1:30
185x5
185x4
185x3

barbell curl ex bar 1 minute rest
10 a side
15 a side
fast reps

Pushdown
100 reps 25
reverse curl 10lbs
31 reps

side bends slow
80lbs 5

hand sand tabata 2 minutes a hand 20 on 10 off

Mobility drills
Cat/Camel 12 reps
side twist 8 reps
side lying truck twist 8 reps
yoga twist 8 reps
supine bridge 12 reps
deep wide out drops 10 reps
toy soldiers 5 a side
shoulder dislocations unknown reps
Side to side leg swings 10 reps
front to back leg swings 10 reps
Cradle walk 5 reps a side
need to add in a quad mobility exercise.

Then onto a bad training day.

185x1
185x1
205x1 and 3 205 missess
the 185 felt heavy so did the 205 normally these are light weights.

Squat 17x135 should have gotten at least 25. Wanted to just see where I was in terms of high rep squats today so I subbed this for 4 sets of 10. Really really really mad about this.

Leg curls 3x10 80lbs one set of 3 30 seconds rest

Standing calf raises 4x15x145

Really mad about todays training had no speed no strength and no conditioning. My power cleans really sucked and my squats really sucked. very upset about today dont know what was wrong.

Log Strict
140x1
150x1
160x2
140x2

Push jerk
140x1
150x1
160x1

Front Squat
bar x3
135x3
185x3
225x2 Lost the bar and recovered it and failed on the third.

Chins
3 sets of over grip 1 set of under grip

deadlift
135x5
225x3
275x1

Farmers hold
200x12 seconds

Great job today, Mark. Hit several PR's.

This was my idea of a new training split when this one has run its course

Push: Squats/board or incline presses/shoulders/tri's
Pull: Hams or Deads/Rows or Pull Downs/Bi's

Squats will be 5x5 one week 3x10 next week incline 5x5 shoulders 3x10 triceps 5 sets of higher reps

Hams 3x10 next week deads 5x5, rows 5x5, biceps 5 sets of higher reps...

or if possible I'm thinking of sticking with your routine for awhile longer tony.

This one was mike w inspired

Taking a week away from grip