Josh Hillis' Workout Log

Get Ups and Snatches

Turkish Get Up 35lbs x 1L
Kettlebell Snatch 35lbs x 5L
Turkish Get Up 35lbs x 1R
Kettlebell Snatch 35lbs x 5R

Turkish Get Up 35lbs x 1L
Kettlebell Snatch 35lbs x 4L
Turkish Get Up 35lbs x 1R
Kettlebell Snatch 35lbs x 4R

Turkish Get Up 35lbs x 1L
Kettlebell Snatch 35lbs x 3L
Turkish Get Up 35lbs x 1R
Kettlebell Snatch 35lbs x 3R

Turkish Get Up 35lbs x 1L
Kettlebell Snatch 35lbs x 2L
Turkish Get Up 35lbs x 1R
Kettlebell Snatch 35lbs x 2R

Turkish Get Up 35lbs x 1L
Kettlebell Snatch 35lbs x 1L
Turkish Get Up 35lbs x 1R
Kettlebell Snatch 35lbs x 1R

Turkish Get Up 35lbs x 1L
Kettlebell Snatch 35lbs x 2L
Turkish Get Up 35lbs x 1R
Kettlebell Snatch 35lbs x 2R

Turkish Get Up 35lbs x 1L
Kettlebell Snatch 35lbs x 3L
Turkish Get Up 35lbs x 1R
Kettlebell Snatch 35lbs x 3R

Turkish Get Up 35lbs x 1L
Kettlebell Snatch 35lbs x 4L
Turkish Get Up 35lbs x 1R
Kettlebell Snatch 35lbs x 4R

Turkish Get Up 35lbs x 1L
Kettlebell Snatch 35lbs x 5L
Turkish Get Up 35lbs x 1R
Kettlebell Snatch 35lbs x 5R

Loaded Four Way Hip Circles x 5, 5, 5, 5 L
Standing Four Way Hip Circles x 5, 5, 5, 5 L

Shoulder External Rotation x 20L, 20L

Hip Abduction x 20L, 20L

*Right get ups were only 1/2 way because today I couldn't put weight on my left hand.  On the first one I tried to put weight on my left, I almost busted my ass.  Wrist is still sore from those downdogs/updogs the other day.

Goblet Squats and Downward Dog to Updog

Only had 25 minutes to bust this workout out.

Warmup:
Goblet Squats 35lbs (16kg) x 10, 10

1.)
downward dog/updog x 2
goblet squats 44lbs (20kg) x 6

2.)
downward dog/updog x 2
goblet squats 53lbs (24kg) x 6

3.)
downward dog/updog x 2
goblet squats 53lbs (24kg) x 6

4.)
goblet squats 53lbs (24kg) x 6

5.)
goblet squats 70lbs (32kg) x 6

Had to cut downdog/updog after set three 'cause it started to hurt my wrist.  My wrist, hand, and forearm ached the entire rest of the night. 

Each set of goblet squats was a little better than the rest, except for the last one.  The last one I tried to kick it up, and it was just ok.  The thing is, I'm not looking to "go through the motions" just ok.  I'm trying to check my ego and build a foundation to be great.  And the last set I didn't check my ego, and I didn't do great.

Practicing Cleans

Clean and Press 35lbs x 8L+8R
Clean and Press 44lbs x 5L+5R
Clean and Press 53lbs x 3L+3R

Clean and Press 35lbs x 8L+8R
Clean and Press 44lbs x 5L+5R
Clean and Press 53lbs x 3L+3R

Clean and Press 35lbs x 8L+8R
Clean and Press 44lbs x 5L+5R
Clean and Press 53lbs x 3L+3R

Left Standing Hip Circles x 5, 5, 5, 5
Left Loaded Hip Circles x 5, 5, 5, 5
Left Glute Max x 15

Chinups x 5, 5, 5
Left Shoulder External Rotation x 10, 10, 20, 30

Left Side Lying Hip Abduction (+15lbs) x 10
Left Side Lying Hip Abduction x 10

Interesting workout.  Had to call it on the clean and presses because I lost it technically on the cleans on my left arm.  Normally I a.) don't do a clean before every press, and b.) don't press equally on my left and my right.  This turned out to be a pretty easy workout on the right.  By far, the hardest part was working on my technique on the clean.

Deadlifts

So tired.  Totally exhausted.  Shitty day.  Took inhuman amounts of caffeine to rally for this workout.

 

Visual Drill: Brock String

Visual Drill: Juggling

Visual Drill: Bat Balancing

 

1.) Deadlift 80kg (176lbs) x 8

2.) Deadlift 80kg (176lbs) x 8

3.) Deadlift 80kg (176lbs) x 8

4.) Deadlift 80kg (176lbs) x 8 

5.) Deadlift 90kg (198lbs) x 8 

6.) Deadlift 90kg (198lbs) x 8

 

1.) 

Single Leg Deadlifts 26+26lbs x 6R

32kg Swings x 10

Single Leg Deadlifts 26+26lbs x 6L

 

2.)

Single Leg Deadlifts 26+26lbs x 6R

32kg Swings x 10

Single Leg Deadlifts 26+26lbs x 6L

 

*was supposed to do two more sets of swings/single leg deadlifts, but started to feel jacked up in my lower back so I called it for today.

 

RKC Big Six Workout with Val

Double Kettlebell Deadlifts

Double Kettlebell Swings

Double Kettlebell Cleans

Goblet Squats

Double Kettlebell Presses (pause at top and bottom)

Get Ups

Snatches

*all with two 16kg (35lb) kettlebells, working on form.  

On hinge movements: Working on knees out, sitting back, not letting the knees come forward

On presses: Working on bracing abs and butt to find that middle alignment for my trunk, and driving down through my legs.

Upper Body Push/Pull

Vision Work:

Pencil Pushups
Diagonal Crossovers
Multi-Planar Eye Circles

Mobility:

R-Phase

Strength:

Dumbbell Bench Press 50+50lbs x 4
Dumbbell Bent Over Rows 50+50lbs x 4
Single Leg Deadlifts 25+25lbs x 5L+5R

Dumbbell Bench Press 50+50lbs x 6
Dumbbell Bent Over Rows 50+50lbs x 6
Single Leg Deadlifts 25+25lbs x 5L+5R

Dumbbell Bench Press 45+45lbs x 8
Dumbbell Bent Over Rows 45+45lbs x 8
Single Leg Deadlifts 25+25lbs x 5L+5R

Dumbbell Bench Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10
Single Leg Deadlifts 25+25lbs x 5L+5R

Rehab (balancing out my left and right hips):

Loaded 4 Way Hip Circles
Side Lying Hip Abduction (glut med) x 10
Shoulder External Rotation x 10

Standing 4 Way Hip Circles
Side Lying Hip Abduction (glut med) x 20
Shoulder External Rotation x 10

Split Squats x 10L+10R
Side Lying Hip Abduction (glut med) x 20
Shoulder External Rotation x 10

Single Leg Deadlifts, Presses, Hip Work

Lots of Vision Work

"Balance Beam" Military Press 36lbs x 3 Right
"Balance Beam" Military Press 36lbs x 3 Left
"Balance Beam" Military Press 36lbs x 3 Right

Right Military Press 44lbs x 1
Right Military Press 53lbs x 1
Right Military Press 64lbs x 1
Right Military Press 70lbs x 1
Right Military Press 80lbs x MISS

Right Military Press 70lbs x 2
Right Military Press 70lbs x 2


Left Military Press 53lbs x 5
Left Military Press 53lbs x 5
Left Military Press 53lbs x 3
Left Military Press 53lbs x 3

"Balance Beam" Military Press 36lbs x 3 Right
"Balance Beam" Military Press 36lbs x 3 Left

Total Presses Right: 17
Total 70lb Presses Right: 5
Total Presses Left: 12

Tactical Pullups x 1, 2, 3

Single Leg Deadlifts 26+26lbs x 5 Left + 5 Right
Left Four Way Hip Circles (loaded)
Left Side Lying Hip Abduction (glute medius) x 20

Single Leg Deadlifts 26+26lbs x 5 Left + 5 Right
Left Four Way Hip Circles (loaded)
Left Side Lying Hip Abduction (glute medius) x 20

Single Leg Deadlifts 26+26lbs x 5 Left + 5 Right
Left Four Way Hip Circles (loaded)
Left Side Lying Hip Abduction (glute medius) x 20

Single Leg Deadlifts 26+26lbs x 5 Left + 5 Right
Left Four Way Hip Circles (loaded)
Left Side Lying Hip Abduction (glute medius) x 20

Side Plank x 30L+30R
Single Leg (anti-rotational) plank x 20L+20R
Shoulder External Rotation x 20 Left
Shoulder External Rotation x 20 Left

Balancing Out My Hips

Vision Work:

Pencil Pushups
Diagonal Crossovers
Multi-Planar Eye Circles

Mobility:

R-Phase

Strength:

Dumbbell Bench Press 50+50lbs x 4
Dumbbell Bent Over Rows 50+50lbs x 4
Single Leg Deadlifts 25+25lbs x 5L+5R

Dumbbell Bench Press 50+50lbs x 6
Dumbbell Bent Over Rows 50+50lbs x 6
Single Leg Deadlifts 25+25lbs x 5L+5R

Dumbbell Bench Press 45+45lbs x 8
Dumbbell Bent Over Rows 45+45lbs x 8
Single Leg Deadlifts 25+25lbs x 5L+5R

Dumbbell Bench Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10
Single Leg Deadlifts 25+25lbs x 5L+5R

Rehab (balancing out my left and right hips):

Loaded 4 Way Hip Circles
Side Lying Hip Abduction (glut med) x 10
Shoulder External Rotation x 10

Standing 4 Way Hip Circles
Side Lying Hip Abduction (glut med) x 20
Shoulder External Rotation x 10

Split Squats x 10L+10R
Side Lying Hip Abduction (glut med) x 20
Shoulder External Rotation x 10

Arms and Vision

Visual Training:

Bat balancing, Juggling
Letterbox 75 letters per minute
Letterbox 85 letters per minute (personal record!)
Near/Far Letter Charts 85 letters per minute (personal record!)

Arms:

Curls 25lbs x 2, 3, 4, 5, 6 L+R
Band Tri Pressdowns  x 2, 3, 4, 5, 6 L+R

Curls 25lbs x 2, 3, 4 L+R
Band Tri Pressdowns  x 2, 3, 4 L+R

Curls 25lbs x 2, 3, 4 L+R
Band Tri Pressdowns  x 2, 3, 4 L+R

Curls 25lbs x 2, 3, 4 L+R
Band Tri Pressdowns  x 2, 3, 4 L+R

Curls Dumbbell+Flexband x 12L+12R
Hammer Tri Pressdowns Purple Band x 12L+12R

Total Volume: 59 reps
Density: 2 reps per minute
Fatigue: 4 reps per set

Biggest thing holding me back is wrist pain.  If I go slow and manage fatigue, it doesn't hurt.

The Goal is The Goal

And here are the goals, in order:

1.) Increased visual accuity, processing, and hand eye coordination
2.) Press 88lb Kettlebell
3.) Balance Out Hips (weak left hip, hips way out of balance)
4.) Increase volume of work/hypertrophy

 

Pushup Board Pushups x 5, 5

Vision Drills:
    Brock String: Awesome
    Bat Balancing (feet planted) R : Perfect
    Bat Balancing (feet planted) L : Awesome
    Life Saver Card:
        1.1, 1.2, 1.3,
        2.1, 2.2, 2.3,
        3.1, 3.2, 3.3 - Personal Record!!!!!!

Military Press 70lbs x 3 (Right)
Military Press 68lbs x 2 (Left)
Military Press 53lbs x 1 (Left)

Vision Drills:
    Pencil Pushups
    Life Saver Card:
        3.1, 2.1, 1.1

R/I-Phase Z:
    Ankle Circles
    Camshafts
    T-Spine Work
    Neck Work (slight pinch) -> Pelvic Tits/Circles

Military Press 72.5lbs x 1 (Right)
Military Press 53lbs x 4 (Left)

R-Phase Drills

Military Press 75lbs x 1 (Right)
Military Press 53lbs x 4 (Left)

R-Phase Drills
Vision Drills

Military Press 80lbs x miss (R)

Military Press 70lbs x 1 (R)
Military Press 53lbs x 5 (L)

Tactical Pullups x 3, 3, 3

Balancing Out Hips:
Single Leg Deadlifts 26+26lbs x 5L+5T
Single Leg Deadlifts 26+26lbs x 5L+5T
Single Leg Deadlifts 26+26lbs x 5L+5T
Single Leg Deadlifts 26+26lbs x 5L+5T
Single Leg Deadlifts 26+26lbs x 5L+5T

Single Leg Hip Bridge x 5L+5R
Single Leg Hip Bridge x 5L+5R
Single Leg Hip Bridge x 5L+5R
Single Leg Hip Bridge x 5L+5R

Plank x 30 seconds
Side Plank x 30L+30R
Four Way Hip Circles (R-Phase Loaded)
Side Lying Hip Abduction (glut med) x 20L
Side Lying Hip Abduction (glut med) x 20R
Side Lying Hip Abduction (glut med) x 10L

Plank x 30 seconds
Four Way Hip Circles (R-Phase Loaded)
Side Lying Hip Abduction (glut med) x 20L
Side Lying Hip Abduction (glut med) x 20R
Side Lying Hip Abduction (glut med) x 10L

Ankle Circles Band Loaded Inversion x 5/5L
Side Lying Hip Abduction (glut med) x 20L