A LITTLE LATE

PRY AND ROLL OUT THE FASCIA
CLEAN AND PRESS / PULL UP LADDERS 35 LB. KB
5 LADDERS OF 3 - 123,123,123,123,123
DARC SWINGS 30 ON , 30 OFF -10 MINUTES - 200 REPS
STRETCH IT OUT
LAST NITE'S SESSION! GOOD TIME AFTER FUN WEEKEND CELEBRATING , ZOG

PTTP DEADLIFTS

1200 Hours, Zog' s Dojo, aka The Temple of Clarity
Music : Saliva
Roller and Pry
PTTP Deadlifts 155 x 5 , 135 x 5
Stair master - 200 Flights
Hanging Knee's to Elbows 5 x 3
Stretch it out : )
Introducing PTTP Deadlifts into program twice a week. Felt great, practicing maximum tension is always a plus. Keeping it simple, another pick 3 day. Limit your choices and make it happen! Zog

PICK 3 , SIMPLICITY

1230 Hours, Zog's Dojo
Another  Solo Session, Pretty Dang Cold !!
Music. : COC / Pandora
Foam Roller and Pry
10 Swings / 1 Pull Up, 15 Swings / 2 Pull Ups , 20 Swings /  3 Pull Ups x 5
225 Swings , 30 Pull Ups , Good Times!
Oh Yea used a 53 lb. / 24 kg Kettlebell
4 Sets of 10 Gut Wheel of Death : )
Whoever has choice, has torment. Old German Saying, Pick 3 and keep it SIMPLE !!!!

A CHALLENGE TO YOU 200 SWINGS & 100 PUSH UPS

Zog's Dojo 1700 Hours
1 53 lb. Kettlebell, 1 Girevik
Music , Crystal Method Channel / Pandora
200 Swings & 100 Push Ups for time.
Here 's the format : Swings followed by Push Ups
20 Swings first set to make even 200 w / 19 sets.
20/1,10/2,10/3,10/4,10/5,10/6,10/7,10/8,10/9,10/10,10/9,10/8,10/7,10/6,10/5,10/4,10/3,10/2,10/1, :)
Zog's Time: 15:37!!!
Shit yall this one's a smoker! Give it a whirl and post your time in the comment section. If you don't have 53 pounder use what you got and post your time.Good luck, and might wanna bring a bucket if you want to push it :) Zog
P.S. Did 5 sets 5 knees to elbows from hanging position / chin up bar.

Swings & Pull Ups

Zog's dojo ,1800 hours
24 kg kettle bell, pull up bar , gut wheel
Music, Gogol bordello

Myofascial release, ( foam roller) , pry out the hips
10 swings /1pull up, 15 swings / 2 pull ups, 20 swings / 3 pull ups
5 times  for 225 swings and 30 pull ups
3 sets of 10 gut wheel
Still have to make a few adjustments for fresh ink. This is a get workout, nothing trumps some good ole heavy swings. Good times after. Long weekend meat trucking , zog

MODS FOR NEW INK

PULL UP TEST 13 REPS STRICT FORM

200 FLIGHTS ON STAIRMASTER

GUT WHEEL REPS

HAD TO MAKE SOME ADJUSTMENTS DUE TO NEW INK. STOKED ON THE PULL UPS, HANDS GAVE OUT BEFORE BACK, A LITTLE CHALK AND I HAD 15 IN ME. COACH SAYS 15 REPS IS A GAME CHANGER. GOOD SWEAT FEST ON STAIRMASTER. BUDDHA'S NAME BE PRAISED, ZOG

K.I.S.S.

Swings 24 kg kb 20 reps x 15 sets, 30 on. 30 off with gym boss. Work is totally sucking, I meat truck so you don't have tooooooo!!!!!: ) Zog

SURF & STRENGTH

2 Hour Surf Session
Foam Roller and Pry
Clean and Press / Pull Up Ladders 16kg KB
5 Ladders 3 Rungs 123,123,123,123,123
 Stretch and inversion
Holy Sunshine Batman, What a weekend . Surfed 3 days in row!
Gonna save conditioning for tomorrow, left shoulder feeling a little hinky.
Train hard and lay some brute strength on something, Zog

No Frills

Surfed for an hour today
Foam Roller, PVC Overhead Squats , Pry those hips out
Clean and Press / Pull Up Ladders 16kg KB
4 Ladders , 3 Rungs - 123,123,123,123,
100 Darc Swings 16 kg KB
Stretch it out & inversion.
Muscled through , tired today. Hoping for some fun surf tomorrow. Zog

Day Off , Bangin' Bro's

Yo Milfs , Rest day and thank god, works been a little over the top. Nothing kicks off a 3 day weekend in Carolina Beach like a good ole' Kimbo Slice fight .Hey wait a minute , check out those boats!! Aint that Wrightsville, holy shit I didn't they had hard hittin bro's like dat!! Shit let me get my wallet , we gotta get up there , Zog

We Hold These Truth's to be Self Evident

Zog's Dojo 1945 - 2030,  Post Meat Truckin' Sweat Fest
Foam Roller, Pry, PVC Overhead Squat Warm Up
Clean and Press / Pull Up Ladders 16kg KB
4 Ladders of 3 rungs -123,123,123,123
Swings 16kg KB 10R/10L x 5 , DARC / Alternating Hand Swings 20 x 5 = 200
Swings done in 30 sec on 30 sec off for 10 minutes format
So grossed out by all fat, shameless, people I had to see and deal with today, had great energy to grind it out after a 13 hour day.
THERE'S NO SHORTCUT TO ANYWHERE WORTH GOING , ZOG

Variety Day

Foam Roller , Halo & Pry
TGU 5R / 5 L 20kg KB
Loaded Cleans 5R /5L x 5 , 20kg KB
Swings , 15 at top of the minute x 10 minutes = 150, 24kg KB
Stretch it out & Inversion.

Good solo session at Zog's Dojo, sorry you missed it. Hopefully you'll tear yourself away from all the perceived things you think you have to do so the world will stay in balance, and spend some time on yourself. I guarantee it needs some balancing. Zog San Do 4 Life, Zog

Increasing Volume

Foam Roller , Halos & Pry
Clean and Press/ Pull Up Ladders
4 Ladders of 3 Reps/ Rungs 16 kg KB
123, 123,123,123
Snatches ,16kg KB 10R/10L with 1 minute rest x 10 =100
Walk it off , using 16kg KB in each hand 400 meter lap.
1 lap Farmer Walk, 1 lap racked , 1 lap waiter / overhead 1 side, farmer the other , 1 lap opposite last lap.
Stretch it out :)
Went to EFC {Employee Fitness Center} after monthly training today. Uber nice facility, with upstairs running track {400 meter laps} tons of equipment for the chrome and ferns and crowd, and a shit ton of kettlebells. Lots of fat hamsters on the cardio equipment and a bunch of Whaddya Bench Guys. Saw 1 guy training chest when I got there and still going at it when I left. Guess he was going to the mall afterwards. My partner at work asked me to show her how to some rope undulations and she picked it right up. We did 5 minutes of 30sec on, 30 sec off, and poor Alex promptly when and had a technicolor yawn.Guess PX 90 she been doing isn't that intense, sorry Alex it was only 2.5 minutes of work. Lots of flu going around , better stay strong. Have you practiced your Zog San Do today? Zog 

3 Rep / Rung Ladder

Foam Roller, Halos, and Pry
Clean and Press / Pull Up Ladders 3 rung Ladder x 3 16 kg KB
100 % Swing Sprint 50 reps, 10 sec break for 5 minutes 16kg KB
200 reps . Puked heart up into my mouth , what a Rush!!!

Howdy MILF's, Great week of training. Glad I stepped back to 16 kg KB for ROP, good prehab / rehab. Jacked up my chronic ac / shoulder injury getting slammed in a foot of water, and lighter weight is rehabing loose injury nicely. It's amazing how much stronger you get with each session doing ladders. Here's a little vid of third 3 rep ladder, good to see myself as I need to tighten up my elbow to my body on the clean before the press.The weather sucks and so does the surf, train hard the surf will pump again. Zog

Variety Day Practice

Foam Roller , Halos, Pry's
TGU 5R/5L 20kg KB
TGU Heavy Single 1R/1L 24kg KB, 53lbs. Feels Good!
Loaded Cleans 5R/5L x 5 , 20kg KB
Swing / Breathing Ladders 24kg KB , 2:1 Swing to Breath Ratio
10 Swings with a  5 Breath Rest x 10 , for 100 swings
Cool down stretching and inversion.
Greetings from Zog's Dojo, Another solo sweat fest, feels great on a rainy crappy day.Jedi breathing ladders, what great breathing and mind control format! Hope you find the time for some self cultivation. Stick to the Basics, Zog

New Years Day

Foam Roller , Pry and Halos
Clean and Press / Pull Up Ladders
3 Ladders of 3 Rungs 16kg KB
123,123,123
Swings 6 minutes - 20 swings , 10 sec rest 16kg KB
Good stretching session
Good Sprint, got 140 swings and pretty smoked.
Pretty good sesh , no sleep and long day on the meat truck.
Did you break a sweat today ? Or were you like most of the slugs
I encountered?, Zog