Sunday 12.30.12

Rest Day.

Saturday 12.29.12

Rest Day.

Friday 12.28.12

I'm hoping to be able to do some extra conditioning at work on my lunch break, but in my new job I've found that unless I do that at 6:30 am every day (I start at 5:30) I will get too busy later.  So that's what I did today.  This was an easy recovery workout because I am SORE from tabata squats yesterday.

Conditioning:
5 Rounds of:
- 400m Run (On a treadmill unfortunately)
- 5 Dumbbell Swings Each Arm
- 10 Push Ups
- 15 Squats
Score:  I didn't keep time, just kept moving.  My running stamina really sucks, so between that and being really sore already this one kind of sucked.

Thursday 12.27.12

Warm Up:
- Dynamic Mobility Drills
- 500m Row
- Samson Stretch

Strength:
Front Squat (Find 1RM):
- 45x5
- 135x4
- 225x3
- 275x2
- 315x1
- 350x1- PR by 5 lbs
- 365x0

3 month goal:  365

Weighted Chin Ups (Find 1RM):
- Body Weight x4
- +20x3
- +40x2
- +60x1
- +80x1
- +90x1- Not an all time PR but highest weight since my neck injury.

3 month goal:  100+

Conditioning:
- Tabata Pull Ups:  43 reps (I tried to do 7 per round for 56 reps but fell off after round 4)
- Tabata Squats:  120 reps (15 reps per round.  I'll try for 16 per round and 128 next time.)

Wednesday 12.26.12

Warm Up:
- Dynamic Mobility Drills
- Barbell Complex

Strength:
Deadlift (Find new 1RM):
- 45x5
- 135x4
- 225x3
- 315x2
- 405x1
- 495x1
- 520x1- I may have had 10 lbs more but I'll take this recent PR (best in a year) and work up from here.

Weighted Dips (Find new 1RM):
- Body Weight x5
- +25x4
- +50x3
- +75x2
- +100x1
- +110x1

Conditioning:
- Tabata Push Ups:  80 reps (10 reps per round)
- Tabata Sit Ups:  100 reps (12 reps per round, max reps last round)

Tuesday 12.25.12

Rest Day.

Monday 12.24.12

Between now and January 1 I will be testing my maxes to start a new training cycle.  I'll be testing the following:

• Back Squat
• Front Squat
• Overhead Squat
• Deadlift
• Power Clean
• Power Snatch
• Shoulder Press
• Bench Press
• Weighted Dip
• Weighted Pull Ups
• Weighted Chin Up

Warm Up:
- I was in a hurry and did NOT warm up sufficiently.  Probably hurt my results a little.

Back Squat 1RM:
- 60x5
- 150x4
- 240x3
- 330x2
- 420x1- I felt I could have gone a little higher with a spotter, but I was alone so I decided to stop here.  It was a tough rep.

3-Month Goal:  455

Weighted Pull Ups 1RM:
- Body Weight x5
- +25x4
- +50x3
- +75x1
- +85x1

3-Month Goal:  +100

Sunday 12.23.12

Warm Up:
- Dynamic Mobility Drills
- Snatch Barbell Complex

Strength:
Power Snatch 5x3 (+5 lbs):
- Warm Ups:  45x3, 95x3, 135x2, 185x2, 220x0,0,0
- Work Sets:  5x3 @ 175

Bench Press 3x5 (+5 lbs):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 260x1
- Work Sets:  3x5 @ 225

Conditioning:
10-9-8-7-6-5-4-3-2-1 reps of:
- Ring Push Ups
- Hang Power Snatch @ 135
Score:  No time, just minimal rest.

Saturday 12.22.12

Rest Day.

Friday 12.21.12

Rest Day.

Thursday 12.20.12

Today was quite possibly my last workout ever since tomorrow we all die.

Warm Up:
- Dynamic Mobility Drills

Strength:
Overhead Squats 3x5 (+5 lbs):
- Warm Ups:  70x5, 120x4, 160x3, 210x2, 250x1
- Work Sets:  3x5 @ 185

Weighted Chin Ups 3x5 (+5 lbs):
- Warm Ups:  Body Weight x5, +20x4, +40x3, +60x2, +80x1
- Work Sets:  3x5 @ +40

Conditioning:
- Tabata Pull Ups:  51 reps
- Tababta Sit Ups:  106 reps

Wednesday 12.19.12

Rest Day.

Tuesday 12.18.12

I've started a new day shift schedule at work that has me starting at 5:30am and getting done somewhere around 6:00pm, so I'm going to be tinkering with my routine a little and doing some two-a-days doing what I can on my lunch break at the gym at work.

12:00 pm

Conditioning:
- 20:00 run on the treadmill.

6:30 pm

Warm Up:
- Dynamic Mobility Drills
- The Bear Complex with an empty bar

Strength:
Power Clean 5x3 (Same weight as last week):
- Warm Up:  135x3, 185x3, 225x2, 275x2, 315x0- it still eludes me.
- Work Sets:  5x3 @ 270.  Finally!  I could only get sets of 2 at this weight 10 days ago.

Shoulder Press 3x5 (+5 lbs):
- Press/Push Press/Jerk:  115x3/3/3, 155x2/2/2, 205x1/1/1, 245x0/1/1, 295x0/0/1
- Work Sets:  3x5 @ 170- These felt pretty strong today.

Conditioning:
- Tabata Push Ups:  71 total reps.  Terrible.  Horizontal pressing continues to lag post injury.

Monday 12.17.12

Warm Up:
- The Bear Complex with empty bar
- Dynamic Mobility Drills
- Samson Stretch

Strength:
Front Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 70x4, 160x3, 250x2, 340x1
- Work Sets:  3x5 @ 270

Weighted Pull Ups 3x5 (+5 lbs):
- Warm Ups:  Body Weight x5, +25x4, +45x3, +65x2, +85x0
- Work Sets:  +45x 5, 4, 3, 3- Stay here next week

Conditioning:
- Skipped it.  Today was my first day of day shift and I worked from 5:30 am until 6:00 pm, so by the time I got to the gym I was exhausted.  I gotta figure out a way to get it all in, which is what she said.

Sunday 12.16.12

Rest Day.

Saturday 12.15.12

Rest Day.

Friday 12.14.12

Warm Up:
- Dynamic Mobility Drills
- The Bear Complex with empty bar
- Samson Stretch

Strength:
Deadlift 5rm (+5 lbs):
- Warm Ups:  155x5, 245x4, 335x3, 425x2, 515x1
- Work Sets:  465x5- PR!

Weighted Dips 3x5 (+5 lbs):
- Warm Ups:  Body Weight x5, +20x4, +35x3, +50x2, +65x1
- Work Sets:  3x5 @ +45 lbs

Conditioning:
On the Minute for 10:00:
- 3 Snatches @ 115
- 5 Burpees
Score: All rounds completed.  115 is a pretty light snatch, but I haven't pull a full snatch in a LONG time, so it was challenging enough.

Thursday 12.13.12

Warm Up:
- Dynamic Mobility Drills
- The Bear Complex with empty bar
- Samson Stretch

Strength:
Back Squat 3x5 (+5 lbs):
- Warm Ups:  55x5, 145x4, 235x3, 325x2, 415x1
- Work Sets:  3x5 @ 360- PR

Weighted Pull Ups 3x5 (same weight as last week):
- Warm Ups:  Body Weight x5, +20x4, +40x3, +60x2, +80x1
- Work Sets:  3x5 @ +40 lbs

Conditioning:
For Time:
- 15 Thrusters @ 115
- 15 Toes to Bar
- 12 Thrusters
- 12 Toes to Bar
- 9 Thrusters
- 9 Toes to Bar
- 6 Thrusters
- 6 Toes to bar
Time:  7:33.

Wednesday 12.12.12

Rest Day.

Tuesday 12.11.12

Warm Up:
- Dynamic Mobility Drills
- Good Mornings with Bar
- Snatch Skill Transfer Drills

Strength:
Power Snatch 5x3 (+5 lbs):
- Warm Ups:  95x5, 135x4, 165x3, 195x2, 220x0- Just missed it.
- Work Sets:  5x3 @ 170

Bench Press 3x5 (+5 lbs):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 255x1
- Work Sets:  3x5 @ 220

Conditioning:
12:00 AMRAP of:
- 200m Run
- 10 KB Swings @ 88 lbs (Russian)
- 10 Pull Ups
Score:  6 pull ups shy of 5 rounds.  My hands feel raped.

Monday 12.10.12

Warm Up:
- Dynamic Mobility Drills

Strength:
Overhead Squats 3x5 (+5 lbs):
- Warm Ups:  65x5, 115x4, 155x3, 205x2, 245x1
- Work Sets:  3x5 @ 180

Weighted Pull Ups 3x5 (+5 lbs):
- Warm Ups:  Body Weight x5, +20x4, +40x3, +60x2, +75x1
- Work Sets:  +40x 5,4,4,2- Stay at this weight next week

Conditioning:
10-9-8-7-6-5-4-3-2-1 reps of:
- Handstand Push Ups (one abmat)
- 24" Box Jumps
Score:  No time, just tried to complete the reps.  HSPU's are rough on my still recovering neck.

Sunday 12.09.12

Rest Day.

Saturday 12.08.12

Rest Day.

Friday 12.07.12

Warm Up:
- Burgener Warm Up with empty bar
- Dynamic Mobility Drills
- Samson Stretch

Strength:
Power Cleans 5x3 (same weight as last week):
- Warm Ups:  135x5, 185x4, 225x3, 275x2, 315x0,0- I was close so I tried it a second time.  Still failed.
- Work Sets:  270x 2,2,2,2,2,1,1,1,1,1- Last week was one double and 13 singles.  Today I got 5 doubles and 5 singles at the same weight.  Progress, but I want 5x3!

Shoulder Press 3x5 (+5 lbs):
- Press/Push Press/Jerk:  105x3/3/3, 155x2/2/2, 205x1/1/1, 245x0/1/1, 295x0/0/0- failed my last jerk.
- Work Sets:  3x5 @ 165

Conditioning:
I started to do it but I had to stop with shoulder and thumb pain (yes, thumbs felt like they were going to fall off after all the hook gripping on my power clean sets).  The conditioning contained power snatches, which I did not warm up for at all, just tried to jump into them.  My shoulder did not like that.

Thursday 12.06.12

Warm Up:
- Band Shoulder Stretches
- Dynamic Mobility Drills
- Samson Stretch

Strength:
Front Squats 3x5 (+5 lbs):
- Warm Ups:  155x5, 205x4, 245x3, 295x2, 335x1
- Work Sets:  3x5 @ 265

Weighted Chin Ups 3x5 (same weight as last week):
- Warm Ups:  Body Weight x5, +20x4, +40x3, +55x2, +70x1
- Work Sets:  3x5 @ +35 lbs-  I didn't get all the reps last week, but I did today.  Time to move on!

Conditioning:
SWAT Op Gone Bad:
1:00, :45, :30, and :15 rounds of
- Pull Ups
- Sit Ups
- Push Ups
- Air Squats
Score:  329 reps.  32 reps better than the 297 I started with back in November.  I've got six weeks until I test on this and I'm hoping to get over 350.

Wednesday 12.05.12

Rest Day.

Tuesday 12.04.12

Warm Up:
- 400m Run
- Dynamic mobility drills
- Samson stretch

Strength:
Deadlift 5rm (+5 lbs):
- Warm Ups:  150x5, 240x4, 330x3, 420x2, 510x1
- Work Set:  460x5

Weighted Dips 3x5 (+5 lbs):
- Work Sets:  Body Weight x5, +15x4, +30x3, +45x2, +60x1
- Work Sets:  3x5 @ +40 lbs

Conditioning:
None.  I had to get to work early today and ran out of time.

Monday 12.03.12

Warm Up:
- Dynamic Mobility Drills
- Samson Stretch

Strength:
Back Squat 3x5 (+5 lbs):
- Warm Ups:  50x5, 140x4, 230x3, 320x2, 410x1
- Work Sets:  3x5 @ 355- This was the highest 5rm I could find recorded so to do it for 3x5 is a PR!

Weighted Pull Ups (+5 lbs):
- Warm Ups:  Body Weight x5, +20x4, +40x3, +55x2, +70x1
- Work Sets:  3x5 @ +35 lbs- Very heavy today.  Weekend nutrition failure has me feeling a little heavier than normal today.  Gotta fix that.

Conditioning:
As Many Rounds as Possible in 10:00 of:
- 5 Push Presses at 115
- 5 Toes to Bar
Score:  11 rounds + 5 push presses and 2 toes to bar.  All the push presses were easy but the toes to bar sucked!  Most of my rounds were broken up into 4/1 or 3/2.  It's been a while since I've done these in a workout.

Sunday 12.02.12

Rest Day.

Saturday 12.01.12

Rest Day.

Friday 11.30.12

Not the prettiest, and I was definitely a little forward on my toes when I received it, but not bad for 215.

Warm Up:

- Dynamic Mobility Drills

- Samson Stretch

- Burgener Warm Up with empty Bar

Strength:

Power Snatch 5x3 (+5 lbs):

- Warm Ups:  100x5, 130x4, 160x3, 190x2, 215x1

- Work Sets:  5x3 @ 165

Weighted Chin Ups 3x5 (+5 lbs):

- Warm Ups:  Body Weight x5, +20x4, +35x3, +50x2, +65x1

- Work Sets:  +35x 5,4,3,3- I'll stay at this weight next week and try for 3x5

Conditioning:

21-15-9 reps for time of:

- Power Snatch @ 95

- Burpees

Time:  7:13

Thursday 11.29.12

Rest Day.

Wednesday 11.28.12

Warm Up:
- Dynamic Mobility Drills
- Samson Stretch

Strength:
Overhead Squats 3x5 (+5 lbs):
- Warm Ups:  80x5, 120x4, 160x3, 200x2, 240x1
- Work Sets:  3x5 @ 175

Weighted Dips 3x5 (+5 lbs):
- Warm Ups:  Body Weight x5, +10x4, +25x3, +40x2, +55x1
- Work Sets:  3x5 @ +35 lbs

Conditioning:
SWAT Op Gone Bad:
1:00, :45, :30, and :15 rounds of
- Pull Ups
- Sit Ups
- Push Ups
- Air Squats
Score:  313 reps.  16 reps better than last week.

Tuesday 11.27.12

Warm Up:
- 500m Row
- Dynamic Mobility Drills
- Burgener Warm Up with an empty bar

Strength:
Power Cleans 5x3 (+2.5 lbs):
- Warm Ups:  135x5, 185x4, 225x3, 275x2, 315x0
- Work Sets:  270x 1,2,1,1,1,1,1,1,1,1,1,1,1,1- This felt heavy today and my form sucked, so I worked singles.  I'll sty at this weight next week.

Weighted Pull Ups 3x5 (+5 lbs):
- Warm Ups:  Body Weight x5, +20x4, +35x3, +50x2, +65x1
- Work Sets:  3x5 @ +30 lbs

Conditioning:
- None.  Doing all those singles of power cleans took all my time and I had to be at work an hour early today.  I'll probably do the SWAT circuit tomorrow on my normal day off to make up for not conditioning today.

Monday 11.26.12

Warm Up:
- Dynamic Mobility Drills
- Good Morning with bar
- Samson Stretch

Strength:
Front Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 290x2, 330x1
- Work Sets:  3x5 @ 260

Bench Press 3x5 (+5 lbs):
- Warm Ups:  50x5, 100x4, 150x3, 200x2, 250x1
- Work Sets:  3x5 @ 215- Still working back from my neck injury.  Feels very weak.

Conditioning:
As Many Rounds as Possible in 10:00 of:
- Push Press @ 115
- Sumo Deadlift High Pulls @ 115
Score:  7 rounds + 6 push presses.  This smoked my arms and shoulders pretty well. 

Sunday 11.25.12

Rest Day.

Saturday 11.24.12

Warm Up:
- Dynamic Mobility Drills
- Samson Stretch
- Good Mornings with an empty bar

Strength:
Deadlift 5rm (same weight as last week since I only got 4):
- Warm Ups:  145x5, 235x4, 325x3, 415x2, 505x1- Highest I've been since my injury.
- Work Sets:  455x5

Weighted Chin Ups 3x5 (+5 lbs):
- Warm Ups:  Body Weight x5, +15x4, +30x3, +45x2, +60x1
- Work Sets:  3x5 @ +30

Conditioning:
For time:
- Pull Ups:  20, 15, 10, 5
- Sit Ups:  40, 30, 20, 10
- Push Ups:  40, 30, 20, 10
- Air Squats:  60, 45, 30, 15
Time:  17:44- Very slow today.  Push Ups and Squats took for ever.

Friday 11.23.12

Warm Up:
- 400m Run
- Dynamic Mobility Drills
- Samson Stretch

Strength:
Back Squat 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 405x1
- Work Sets:  3x5 @ 350- PR

Shoulder Press 3x5 (+5 lbs):
- Press/Push Press/Jerk:  50x3/3/3, 110x2/2/2, 170x1/1/1, 230x0/1/1, 290x0/0/1
- Shoulder Press Work Sets:  3x5 @ 160

Conditioning:
As Many Rounds as Possible in 10:00 of:
- 14 Burpees
- 7 Thrusters @ 95
Score:  5 rounds + 1 burpee

Thursday 11.22.12

Rest Day.

Wednesday 11.21.12

Today was SWAT Team training and we did the SWAT Op Gone Bad Circuit, which is:

1:00, :45, :30, and :15 rounds of:
- Pull Ups
- Sit Ups
- Push Ups
- Air Squats
Score:  297 reps.  I'm going to have to test on this circuit for the SWAT team in two months so it will appear regularly until then to get used to high rep body weight movements.

Tuesday 11.20.12

Today is day #1 of getting back to eating right.  Not paleo, not Zone, just better macronutrient choices and overall calories for now.  My goals will be to stay under 2500 calories, to get 300 grams of protein, to stay under 30 grams of carbs, and I'll be using a combination of whole foods and protein supplements.

Warm Up:
- 500m Row
- Dynamic Mobility Drills

Strength:
Power Snatch 5x3 (+5 lbs):
- Warm Ups:  95x5, 125x4, 155x3, 185x2, 215x0- Just missed it out front but pulled it plenty high.
- Work Sets:  5x3 @ 160

Weighted Dips 3x5 (+5 lbs):
- Warm Ups:  Body Weight x5, +10x4, +20x3, +35x2, +50x1
- Work Sets:  3x5 @ +30

Overhead Squats 3x5 (+5 lbs):
- Warm Ups:  75x5, 115x4, 155x3, 195x2, 235x1
- Work Sets:  3x5 @ 170

Weighted Pull Ups 3x5 (+5 lbs):
- Warm Ups:  Body Weight x5, +15x4, +30x3, +45x2, +60x1
- Work Sets:  3x5 @ +25

Conditioning:
- None.  I missed yesterday and I always prioritize strength training, so I wanted to make up the lifts I missed.  This took me over an hour to complete so I had no time to condition, but I will do some tomorrow on what would ordinarily be a rest day.

Monday 11.19.12

Unplanned rest day.  That's three in a row.  I should be AWESOME tomorrow.

Sunday 11.18.12

Rest Day.

Saturday 11.17.12

Rest day.

Friday 11.16.12

Warm Up:
- 500m Row
- 5x 3 20" Box Overs into a 10 yard sprint
- Burgener Warm Up with an empty bar

Strength:
Power Clean 5x3 (same weight as last week because I didn't get the reps):
- Warm Ups:  115x5, 165x4, 215x3, 265x2, 315x0
- Work Sets:  267.5x 3, 2, 3, 3, 3, 1- I missed one rep in the second set but it was form related, not lack of strength, so I'm going to move up 2.5 lbs next week anyway.

Weighted Chin Ups 5x3 (+5 lbs):
- Warm Ups:  Body Weight x5, +10x4, +25x3, +40x2, +55x1
- Work Sets:  3x5 @ +25 lbs

Conditioning:
- None.  I ran out of time today.

I knew I would be pressed for time today so I did my strength training with a running clock, with a set starting every 2:30 including warm ups.  This gave me enough time to complete my set, change the weight as needed, rest for about 60 seconds, and go again.  It was actually tough on a few sets as I normally would take a little more rest during strength training.  With 19 sets between both movements today (including warm up sets) it took me 47:30 just to to get through the strength training.  Add in a 10:00 warm up and this workout was just under an hour.  I may try to alternate between lifts next time and see if I can't cut the time down a bit.

Thursday 11.15.12

Warm Up:
- Dynamic Mobility Drills
- Samson Stretch

Strength:
Front Squat 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 285x2, 325x1
- Work Sets:  3x5 @ 255

Bench Press 3x5 (+5 lbs):
- Warm Ups:  45x5, 105x4, 155x3, 205x2, 245x1
- Work Sets:  3x5 @ 210

Conditioning:
As Many Rounds as Possible in 8:00 of:
- 15 Push Presses @ 115
- 15 Burpees
Score:  3 complete rounds + 12 push presses.

Wednesday 11.14.12

Warm Up:
- None.  Short on time. 

Strength:
Deadlift 5rm (+5 lbs):
- Warm Ups:  140x5, 230x4, 320x3, 410x2, 500x1
- Work Set:  455x4, 1- Couldn't get rep number 5 today.  I think my lack of warm up hurt me.

Weighted Pull Ups 3x5 (+5 lbs):
- Warm Ups:  Body Weight x5, +10x4, +25x3, +40x2, +55x1
- Work Sets:  +25x 5, 4, 4, 2- Strength was not there today.

Conditioning:
21-18-15-12-9-6-3 reps for time of:
- Sumo Deadlift High Pull @ 95 lbs
- Lateral Jumps over a 20" bar
Time:  7:39

Tuesday 11.13.12

Unplanned rest day.  I'll make it up tomorrow.

Monday 11.12.12

Warm Up:
- 400m Run
- Samson Stretch
- Dynamic Mobility Drills

Strength:
Back Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 400x1
- Work Sets:  3x5 @ 345

Shoulder Press 3x5 (+5 lbs):
- Press/Push Press/Jerk:  85x3/3/3, 135x2/2/2, 185x1/1/1, 235x0/1/1, 285x0/0/1
- Work Sets:  3x5 @ 155

Conditioning:
Max Reps of Wall Ball in the following intervals:
- 30 seconds on
- 30 seconds off
- 60 seconds on
- 60 seconds off
- 90 seconds on
- 90 seconds off
- 120 seconds on
Score:  124 wall ball shots (20 lbs ball to a 10 foot target)

Sunday 11.11.12

Rest Day.

Saturday 11.10.12

Rest Day.

Friday 11.09.12

Warm Up:
- 400m Run
- Dynamic Mobility Drills
- Burgener Warm Up

Strength:
Power Snatch 5x3 (+5 lbs):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 210x1
- Work Sets:  5x3 @ 155

Weighted Chin Ups 5x3 (+5 lbs):
- Warm Ups:  Body Weight x5, +10x4, +20x3, +35x2, +50x1
- Work Sets:  3x5 @ +20 lbs

Conditioning:
On the minute for 10:00 (with 50% of Power Snatch 1rm):
- 3 Snatch Pulls @ 110
- 3 Power Snatches
- 3 Snatch Push Press (behind the neck)

Thursday 11.08.12

WarmUp:
- Dynamic Mobility Drills
- Samson Stretch

Strength:
Overhead Squat 3x5 (+5 lbs):
- Warm Ups:  50x5, 100x4, 140x3, 190x2, 230x1
- Work Sets:  3x5 @165

Weighted Dips 3x5 (+5 lbs):
- Warm Ups:  Body Weight x5, +10x4, +20x3, +30x2, +45x1
- Work Sets:  3x5 @ +25

Conditioning:
8 Rounds for Max Reps of:
- 20 seconds of Wall Ball shots
- 10 seconds rest
- 20 seconds of Sit Ups
- 10 seconds rest
Score:  198 reps.  I was shooting for 200 but came up a little short.  Also, that's what she said.

Wednesday 11.07.12

Warm Up:
- Dynamic Mobility Drills
- Banded Samson Stretch
- Pistol Practice

Strength:
- None today

Conditioning:
10-9-8-7-6-5-4-3-2-1 reps of:
- Pistols (alternating legs)
- Burpees
- Hollow Rocks
Time:  11:25, almost as rx'd.  On probably half of my pistols I had to let my heel of the forward leg tap the ground in order to not lose balance.  I didn't use any assistance to stand up, just to not fall.  My quads hate me right now.

Tuesday 11.06.12

Warm Up:
- 500m row
- Dynamic Mobility Drills
- Burgener warm up with 45 lbs bar

Strength:
Power Clean 5x3 (+2.5 lbs):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 315x0
- Work Sets:  267.5x 2, 3, 3, 2, 2, 1, 1, 1- This was a 3rm PR for me, but I'll stay here next week or until I get 5x3

Weighted Pull Ups 3x5 (+5 lbs):
- Warm Ups:  Body Weight x5, +10x4, +20x3, +35x2, +50x1
- Work Sets: 3x5 @ +20 lbs

Conditioning:
- Had to skip it due to time.  I took WAY too long on my power cleans today and ran out of time.

Monday 11.05.12

Warm Up:
- Not much of anything as I was very short on time.  I used my warm up sets of my lifts to try and get warm, although I didn't think it worked too well.

Strength:
Front Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 280x2, 320x1
- Work Sets:  3x5 @ 250

Bench Press 3x5 (+5 lbs):
- Warm Ups:  60x5, 110x4, 150x3, 200x2, 240x1
- Work Sets:  3x5 @ 205

Conditioning:
As Many Rounds as Possible in 12:00 of:
- 5 Push Presses @ 165
- 10 Push Ups
- 15 Double Unders
Score:  7 rounds even.  My push ups were the weak link here they really hurt my neck injury for some reason.

Sunday 11.04.12

Rest Day

Saturday 11.03.12

Rest Day.

Friday 11.02.12

Warm Up:
- 400m Run
- Dynamic Mobility
- GHD Hip Extensions

Strength:
Deadlift 5rm (resetting from last week's epic failure):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 495x1 (couldn't get 495 last week, so progress)
- Work Sets:  450x5

Weighted Chin Ups 3x5 (+5 lbs):
- Warm Ups:  Body weight x5, +10x4, +20x3, +30x2, +45x1
- Work Sets:  3x5 @ +15

Conditioning:
As Many Rounds as Possible in 7:00 of:
- 7 Ring Rows (feet parallel to the rings)
- 30 Double Unders
Score:  5 rounds + 5 more ring rows.  After the weighted chin ups my arms were totally smoked so I hit failure by the second round.  Terrible.

Thursday 11.01.12

Warm Up:
- 500m Row
- Dynamic Mobility Drills
- Samson Stretch

Strength:
Back Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 395x1
- Work Sets:  3x5 @ 340

Shoulder Press 3x5 (+5 lbs):
- Press/Push Press/Jerk:  50x4/4/4, 100x3/3/3, 140x2/2/2, 190x1/1/1, 230x0/1/1, 280x0/0/1
- Shoulder Press Work Sets:  3x5 @ 150

Conditioning:
for 10:00, starting with one rep each, add 1 rep each minute:
- Ring Dips
- Goblet Squat with 88 lbs KB
Score:  I got to round 7 before the ring dips started bothering my injury.  Goblet squats were completed.

Wednesday 10.31.12

Rest Day.

Tuesday 10.30.12

Warm Up:
- Dynamic Mobility Drills
- Samson Stretch
- Burgener Warm Up

Strength:
Power Snatch 5x3:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 205x1
- Work Sets:  5x3 @150- Pretty easy, but this is my first time power snatching in a while so I'll start conservatively.

Weighted Pull Ups 3x5 (+5 lbs):
- Warm Ups:  Body Weight x5, +10x4, +20x3, +30x2, +45x1
- Work Sets:  3x5 @ +15 lbs

Band Good Mornings:
- 8x10 done in between sets of pull ups.

Conditioning:
- I was supposed to run 8x100m sprints but I was working out on my lunch break and an out of time.  I'll try to make them up tomorrow on my rest day.

Monday 10.29.12

Warm Up:
- Band Shoulder Stretches
- Dynamic Mobility Drills

Strength:
Overhead Squats 3x5:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  3x5 @160-  I haven't done these in a while so I started pretty conservatively.

Weighted Dips 3x5:
- Warm Ups:  Body Weight x5, +10x4, +20x3, +30x2, +40x1
- Work Sets:  3x5 @ +20 lbs

Conditioning:
As Many Rounds as Possible in 10:00 of:
- 5 Burpee Box Overs @ 20"
- 10 KB Snatches @ 70 lbs
- 15 Air Squats
Score:  5 Rounds + 3 Burpee Box Overs

Sunday 10.28.12

Rest Day.

Saturday 10.27.12

Warm Up:
- 500m Row
- Dynamic Mobility
- Burgener Warm Up with 45 lbs

Strength:
Power Cleans 5x3 (+2.5 lbs):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 315x0
- Work Sets:  5x3 @ 265- PR

Weighted Chin Ups 3x5:
- Warm Ups:  Body Weight x5, +10x4, +20x3, +30x2, +40x1
- Work Sets:  3x5 @ +10

Conditioning:
- 100 Banded Good Mornings

Friday 10.26.12

Warm Up:
- None, other than my warm up lifts.  Not smart, but I was short on time today.

Strength:
Front Squat 3x5 (70% of arm, which is 350):
- Warm Ups Sets:  45x5, 135x4, 225x3, 275x2, 315x1
- Work Sets:  3x5 @245- First time doing any volume work with these in a while.  They've always been a weakness.

Bench Press 3x5 (+5 lbs from last week):
- Warm Ups Sets:  55x5, 105x4, 145x3, 195x2, 235x1
- Work Sets:  3x5 @200

Conditioning:
- 100 Ring Push Ups- These were not for time, I just did a set every few minutes while teaching class to get some extra work in for my pressing muscles.  the most I did in one set was 8 reps.  My feet were elevated and I was moving slowly making sure to get my chest below the rings at the bottom fully turn out at the top.  My chest and shoulders are going to be wrecked.

No real conditioning today since I am going 4 days straight this week and feeling a little beat up.

Thursday 10.25.12

Warm Up:
- Dynamic Mobility Drills
- Samson Stretch
- Various barbell movements at 45 lbs (good mornings, snatch work, etc)

Strength:
Deadlift 1x5 (same weight as last week):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 495x0- lower back feeling a little strained.
- Work Set:  465x0- My back felt very tired and sore today.  Time to reset.

Weighted Pull Ups 3x5:
- Warm Ups:  Body Weight x5, +10x4, +20x3, +30x2, +40x1
- Work Sets:  3x5 @ Body Weight +10- First time putting weight on my pull ups since my injury.  It felt ok but weak. 

Conditioning:
As Many Rounds as Possible in 12:00 of:
- 7 Pull Ups (Kipping)
- 7 KB Swings @ 70 lbs (American Swings)
- 7 Box Jumps @ 24"
Score:  8 rounds + 3 pull ups. 

My arms were very tired early on into this one because of all the pull ups I had already done.  I was hoping for at least 9 rounds but I died.

Wednesday 10.24.12

Warm Up:
- Dynamic Mobility Drills
- Samson Stretch

Strength:
Back Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 390x1
- Work Sets:  3x5@ 335

Shoulder Press 3x5 (+5 lbs):
- Press/Push Press/Jerk:  45x4/4/4, 95x3/3/3, 135x2/2/2, 185x1/1/1, 225x0/1/1, 275x0/0/1
- Work Sets:  3x5 @ 145

Conditioning:
5 Rounds for Time of:
- 6 HSPU's
- 8 Box Jumps 24"
- 10 GHD Sit Ups:
Time:  About 20:00.  I could not balance in my HSPU's today.

Tuesday 10.23.12

Rest day.  Last day of my Vegas trip.  I REALLY need to get back into the gym.

Monday 10.22.12

Rest day again.

Sunday 10.21.12

Rest day, but I did walk all over Las Vegas all day long.  I'm more sore than after some of my workouts.

Saturday 10.20.12

Warm Up:
- Dynamic Mobility Drills
- Burgener Warm Up with 45 lbs

Strength:
Power Cleans 5x3 (same weight last week):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 315x3 pulls, 365x2 pulls, 405x1 pull, 315x0,0,0
- Work Sets:  5x3 @262.5- PR

Chin Ups (30 reps in a s few sets as possible):
- 10, 7, 5, 5, 3

Conditioning:
"Grace"
- 30 Clean and Jerks for time at 135
Time:  2:12.  12 seconds off my PR of 2:00.  My overhead strength endurance sucks right now.

Friday 10.19.12

Unplanned rest day.

Thursday 10.18.12

Warm Up:
- Dynamic Mobility Drills
- Samson Stretch

Strength:
Back Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 385x1
- Work Sets:  3x5 @330

Bench Press 3x5 (+5 lbs):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  3x5 @195- Felt stronger today than I have in months on bench so hopefully I'm starting to recover a l'il bit.

Bar Dips (30 Reps in as few sets as possible):
- Body weight x 10, 9, 6, 5

Conditioning:
- None.  Worked out during my lunch break and I ran out of time.

Wednesday 10.17.12

Warm Up:
- Dynamic Mobility Drills

Conditioning:
50-40-30-20-10 reps for time of:
- 88 lbs KB Swings
- Air Squats
- Double Unders
Time:  Around 20:00 (I was using the wall clock so no exact time).  This is the first time I've really swung the 88, and definitely the first time I swung it 150 times.  It was pretty rough.  And I don't typically do high rep air squats so I expect some DOMS tomorrow.  The double unders were the break, but they were over too quickly.

Tuesday 10.16.12

Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Hip Extensions
- 3x20" Box Overs into a 10 yard sprint

Strength:
Deadlift 5rm (+10 lbs):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 495x1, 545x1 (rack pull)
- Work Set:  465x4- I got the 5th rep off the floor but I felt like it would've been all back lifting so I stopped.  I should get this next week.

Conditioning:
5 Rounds for total reps of:
- :30 of 40 lbs DB Hang Power Clean and Push Press
- :30 rest
- :30 of Strict Pull Ups
- :30 rest
- :30 of Burpees
- :30 rest
- 1:00 between rounds
Score:  136 reps. 

Monday 10.15.12

Warm Up:
- Seated Box Jumps:  2 reps @ 24", 2 reps @ 30", then 4x2 @ 34"
- 2x 20 yard sprints
- 4x 30 yard sprints
- 10x 10 yards flying starts

Strength:
Back Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 380x1
- Work Sets:  3x5 @ 325

Shoulder Press 3x5 (+5 lbs):
- Warm Ups:  45x5, 95x4, 135x3, 185x 2 (PP), 225x1 (PP)
- Work Sets:  3x5 @ 140- felt pretty light but I want to keep working back up slowly while I heal up.

Extra Assistance Work:
- 30 Kipping HSPU's- Done in sets of 4 max and 1 minimum, 15 sets overall. 

Conditioning:
The sprint work before the strength stuff was the conditioning for today.

Sunday 10.14.12

Rest Day

Saturday 10.13.12

Rest Day.

Friday 10.12.12

Warm Up:
- Dynamic Mobility Drills
- Burgener Warm Up with 45 lbs

Strength:
Power Cleans 5x3 (+2.5 lbs):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 315x3 pulls, 365x3 pulls, 315x0
- Work Sets:  262.5x 2, 1, 1, 1, 1, 1, 1- I had nothing in the tank after trying 315 five times.

Chin Ups (30 reps):
- 9, 8, 7, 6

Conditioning:
Clean and Jerk ladder @ 135:
- 1 in the 1st minute, 2 the second minute, etc. until you can't finish the the given reps in the minute.
Score:  I finished 8 rounds.  I stopped there due to some pain in my right shoulder.

Not a great day of lifting today.  Next week...

Thursday 10.11.12

Warm Up:
- 500m Row
- Dynamic Mobility Drills
- Samson Stretch

Strength:
Back Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 375x1
- Work Sets:  3x5 @ 320

Bench Press 3x5 (+5 lbs):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  3x5 @190

Conditioning:
10-9-8-7-6-5-4-3-2-1 Reps for time of:
- Overhead Squat @ 95
- Burpee Pull Ups
Time:  13:06.  The squats were easy but the burpees always slow me down.

Wednesday 10.10.12

Today is normally a rest day, but I'm going to see how my body reacts to training Monday through Friday with Saturday and Sundays off for a while.  I just can't seem to get in regularly on Saturdays with kid stuff.

Warm Up:
- 400m Run
- Dynamic Mobilty Drills
- Banded Shoulder Stretches

Strength:
- None

Conditioning:
"21's"
For time:
- 20 Double Unders and 1 Abmat Sit Up
- 19 Double Unders and 2 Abmat Sit Ups
- 18 Double Unders and 3 Abmat Sit Ups
- 17 Double Unders and 4 Abmat Sit Ups
so on and so forth until...
- 1 Double Under and 20 Abmat Sit Ups
Score:  10:24, which is about a 2:59 PR.  My double unders were all unbroken and my sit ups were pretty fast.  Transition time between the two movements is the only way I could really go any faster.

Tuesday 10.09.12

Warm Up:
- 400 Run
- Dynamic Mobility
- GHD Hip Extensions
- RDL's with a 45 lbs bar
- 3 Box Overs (20") into a 10 yard sprint

Strength:
Deadlift 5rm (+10 lbs):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 500x0 (I'm going to start adding back in some heavy rack pulls on my deadlift warm ups to get my CNS used to handling big weight again)
- Work Set:  455x5

Dead Hang Pull Ups 30 total reps in as few sets as possible:
- 8, 7, 6, 5, 4

Conditioning:
- 5x 50 yard sprints with full recovery between runs.

Monday 10.08.12

Rest Day.

Sunday 10.07.12

Normally a rest day but I have an early work day tomorrow so...

Warm Up:
- Dynamic Mobility Drills

Strength:
Shoulder Press 3x5 (resetting to rehab weights):
- Warm Ups:  45x5, 95x4, 135x3, 185x1 press/ 1 push press, 225x1 push press
- Work Sets:  3x5 @ 135- Resetting to work form and rehab my nerve injury

Back Squat 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 370x1
- Work Sets:  3x5 @315- Finally back to 3 plates!  Squats are still feeling pretty light so I've got a lot more room to move up.

Shoulder/ Triceps Rehab:
- 3x10 Overhead Press with Orange Bands

Conditioning:
- 3x 20" box overs into a 20 yard sprint x 12 reps (in between sets of strength work)

Saturday 10.06.12

Rest Day.  It wasn't going to be but I got to the gym late, spent too much time talking, and then had to get my daughter to soccer.  Oh well, extra rest is good.  You get stronger recovering from lifting, not by lifting more often.

Friday 10.05.12

Warm Up:
- 500m Row
- Dynamic Mobility Drills
- Burgener Warm Up with a 45 lbs bar
- 3 box overs and a 10 yard sprint in between power clean warm up sets

Strength:
Power Cleans 5x3 (+2.5 lbs):
- Warm Ups: 95x5, 135x4, 185x3, 225x2, 275x1, 315x3 clean pulls, 365x3 clean pulls, 310x1- PR!
- Work Sets:  5x3 @ 260- PR!

Strict Chin Ups (30 reps in as few sets as possible):
- 7, 6, 5, 5, 4, 3

Conditioning:
- 10x 40 yard sprints resting only to walk back to the starting line.

Today was a good power clean day!  I hit 305 a year ago for the first time, and then stalled completely, even regressing a bit.  Today was an all-time PR of 310, and one step closer to my long time goal of 315!  Get some, son!

Thursday 10.04.12

Warm Up:
- 500m Row
- Dynamic Mobility
- Jump Rope
- Samson Stretch

Strength:
Bench Press 3x5 (resetting to low weight for rehab purposes):
- Warm Ups:  45x5, 94x4, 135x3, 185x2, 225x1
- Work Sets:  3x5 @ 185

Front Squat 1rm:
- 45x5, 95x4, 135x3, 185x2, 225x1, 275x1, 315x1, 365x0, 355x1 (PR!)

Conditioning:
8 Rounds for Time of:
- 3 Front Squats @ 70% 1RM (250)
- 10Yard Flying Start Sprint
- 6 Push Ups
Time:  Around 11-12 minutes.  I used the wall clock so I'm not sure of exact time.

Wednesday 10.03.12

Rest Day

Tuesday 10.02.12

Warm Up:
- Dynamic Mobility
- Jump Rope
- Romanian Deadlifts with an empty bar
- Dead Bugs

Strength:
Deadlift 5rm (+10 lbs):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 495x1
- Work Set:  445x5

Strict Pull Ups 3x max reps:
- 3x6 - I did these from a dead hang, and terminated the set when I had to extend at the neck to get my chin over the bar.  Pull Ups are one of the few lifts that aggravate my neck injury, especially when I deviate from neutral head position, so I make sure to cut the set off when I start to do it.

Conditioning:
3 Rounds for time of:
- 7 reps of 1 KB Power Snatch + 1 KB Thruster @ 53 lbs (Right)
- 7 reps of 1 KB Power Snatch + 1 KB Thruster @ 53 lbs (Left)
- 5 Burpees
Time:  6:22

The weight was easy on my left side, but tough on my injured side.  It was good to do some single arm work, especially overhead, for the unique core activation you get from it.  It was a good, short, burner today.

Monday 10.01.12

Warm Up:
- Dynamic Mobility
- Jump Rope
- Dead Bugs

Strength:
Back Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 365x1
- Work Sets:  3x5 @ 310

Shoulder Press 3x5 (+2.5 lbs):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1 push press
- Work Sets:  172.5x 5, 4, 2, 2, 2- Going to stay here next week obviously

Conditioning:
5 Rounds for Time of:
- 10 Steps of Barbell Walking Lunges @185
- 3 Bounding Broad Jumps
- 20 Yard Shuttle Sprint (10 yards out, touch the line, and 10 yards back)
Time:  7:27

Saturday 9.29.12

Warm Up:
- Dynamic Mobility
- Burgener Warm Up with an empty bar

Strength:
Power Cleans 5x3 (+2.5 lbs):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 315x2 clean pulls, 365x1 clean pull, 310x0
- Work Sets:  3x5 @ 257.5

I did a few sets of dips in between reps, but due to my daughter's soccer this was all I had time for today.

Friday 9.28.12

Warm Up:
- Dynamic Mobility
- Samson Stretch
- Jump Rope

Strength:
Back Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 360x1
- Work Sets:  3x5 @ 305

Handstand Push Ups 5x max reps:
- 5, 3, 3, 2, 2- These hurt my neck so when I felt pain I stopped the set.

I was supposed to sprint today but the 9:30 class needed a coach so I helped out.

Thursday 9.27.12

Rest Day

Wednesday 9.26.12

Warm Up:
- 500m Row
- Dead Bug Progression
- IT Band Mobility Progression
- High Knees and Butt Kicks (Forward, left, right, and backward)
- 5x 20 yard flying starts
- 10 RDL's with empty bar

Strength:
Deadlift 5rm (+10 lbs):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 495x0
- Work Set:  435x5- Up 10 lbs from last week and felt pretty good.  Pissed I couldn't get 495, though.

Conditioning:
Complete the following splitting up the reps as needed:
- 30 Step Ups to a 20" box with a 53 lbs KB in each hand
- 50 Strict Pull Ups
- 100 Band Good Mornings
Score:  I worked through this but not for time, just trying to get some work in.  I feel beat up today.  I did this workout in 5 sets of 6 step ups, 10 pull ups, and 20 good mornings.  The pull ups hurt my neck/arm so the last two sets of 10 were ring rows.

Tuesday 9.25.12

Warm Up:
- Dead Bugs Progression
- Spiderman Complex Progression
- High Knees
- Butt Kicks
- 10 yard flying starts

Strength:
Back Squat 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 355x1
- Work Sets:  3x5 @ 300

Shoulder Press 3x5 (reset 3 weeks):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1 push press
- Work Sets:  3x5 @ 170- I was going to go for 177.5 again but could only get 2 reps and decided to reset.

Conditioning:
8 Rounds as fast as possible resting on the walk back to starting line:
- 3 Box Overs w/ 20" box 
- 25-yard sprint
For the box overs, set up three 20" boxes 3-4 feet apart.  Jump over the first one, land and immediately bound over the second and the third.  Minimize ground time and maximize speed and explosiveness.  After the third box, land and immediately take off on the sprint.  Each round you should feel recovered and ready to go again. 

Monday 9.24.12

Active rest day as I walked all over Universal Studios.

Sunday 9.23.12

Day #2 of the CrossFit Football Trainer Certification.

Today we did a bunch of footspeed and sprinting drills.  We also did a lot of power cleans, jerk, and manual resistance hip abduction and adduction drills.  It was a tiring weekend, but I learned a lot. 

Saturday 9.22.12

Today was Day #1 at my CrossFit Football Certification seminar.  I've been to this one two years ago, but they've added some things and refined the program a little so I thought I'd do it again.  Today we did:

- Lots of painful mobility work (dead bugs suck)
- Lots of sprinting and sprint mechanics drills
- Lots of Back Squats (only got up to 315x3, though because there were so many people trying to squat)
- Lots of Deadlifts
- Lots of reps of Floor Presses
- Conditioning Drill: 9-6-3 reps of:
   - Dealdift 315
   - Strict Pull Ups
   - After round one run 1 banded sprint, 2 after round 2 and 3 after round 3.
Time:  This wasn't timed but done as fast as possible, except for the runs which were supposed to be all out effort, which required  little rest to get your wind back.

I'm pretty sore right now from everything in Day 1, hopefully I can be ready to go tomorrow.

Friday 9.21.12

Rest Day.

Thursday 9.20.12

Warm Up:
- Dynamic Mobility
- Burgener Warm Up with 45 lbs

Strength:
Power Clean 5x3 (+2.5 lbs):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 305x1- After 4 misses. Ties an all-time PR!
- Work Sets:  5x3 @ 255

Chin Ups:
- Weighted:  3x5 @ +10 lbs
- CTB:  3

No conditioning work today.  I'll get plenty Saturday and Sunday at the CrossFit Football Certification Seminar.

Wednesday 9.19.12

Warm Up:
- Dynamic Mobility

Strength:
High Bar Back Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 350x1
- Work Sets:  3x5 @295

Bench Press 3x5 (+2.5 lbs):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x2, 275x0- Unracked it but didn't feel good without a spotter
- Work Sets:  240x 3, 3, 3, 3, 3- 5 reps was not possible today

Conditioning:
- 1.5 mile "Indian Run" carrying medicine balls with the SWAT team.  Not timed.

Tuesday 9.18.12

Warm Up:
- Dynamic Mobility Drills
- Samson Stretch
- Straight Leg Deadlifts with the bar

Strength:
Deadlifts 1x5 (+10 lbs):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 485x1
- Work Set:  425x5

Weighted Pull Ups:
- 3x5 @ Body weight +10 lbs
- 1x2 Strict Chest to Bar Pull Ups- My grip was shot by the time I did these today.

Conditioning:
One Minute On...One Minute Off...for 10 minutes:
- 30 KB Swings @ 70 lbs
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*For each penalty at the end of the workout row 1000m (5000m in possible penalties)
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

Score:  All rounds completed unbroken in 45-48 seconds, no penalties. The last two rounds my grip was about to give out, and the last 10 reps of round 5 was all mental.  My goal was all sets unbroken, though, which I got.

Monday 9.17.12

Warm Up:
- Samson Stretch
- Dynamic Mobility

Strength:
Box Squat 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 395x1
- Work Sets:  330x 5, 5, 5

Shoulder Press 3x5 (same weight as last week):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 210x0
- Work Sets:  177.5x 5,5,4,1- One rep short of being able to move up next week!  Damn, son!

Conditioning:
- 15x 40 yards sprints resting only long enough to walk back to the starting line.

Sunday 9.16.12

Rest day and football.

Saturday 9.15.12

Warm Up:
- Dynamic Mobility Drills
- Burgener Warm Up with the bar

Strength:
Power Snatch 5x2:
- Warm Ups:  95x5, 135x4, 185x3, 195x2, 205x1, 210x0- Down from 230 from before my injury.
- Work Sets:  5x2 @185

Chin Ups:
- Work Sets:  3x5 @ +5 lbs
- Chest to Bar x4

Conditioning:
With a running clock and using 70-08% of today's 5x2 sets every 3:00 complete:
- 3 Snatch Pulls
- 3 Power Snatches
- 3 Snatch Push Presses
Score:  Completed each round at 150.  This was a little more than 80% and I actually could have used 10-15 lbs more probably.  It did tear up my hands, though, since I haven't snatched in a while.

Friday 9.14.12

Warm Up:
- Burgener Warm Up

Strength:
Deadlift 1x5 (+10 lbs):
- Warm Ups:  45x5, 135x5, 225x4, 315x3, 405x2, 485x0
- Work Set:  415x5

GHD Sit Ups:
- 7x5

Bar Dips:
- 7x5

Conditioning:
- Every :30 for 8:00 sprint 50 yards

COuldn't lift 485 today for some reason, but I did get my next weight progression in my work sets.  The GHD sit ups and bar dips were just something to do during my rest periods for some extra assistance work.  The sprints were brutal, almost like tababta sprints.

Thursday 9.13.12

Today is normally a training day but my schedule had to be moved around this week and I rested today.  Good thing, too, because I am sore today.

Wednesday 9.12.12

Warm Up:
- Dynamic Mobility
- 1 Muscle Up (Just to see if I could)
- Burgener Warm Up with 45 lbs bar

Strength:
Power Clean 1 rm for the day:
- 95x5, 135x4, 185x3, 225x2, 275x1, 300x0,0,1- 5 lbs off my PR!

Pull Ups 3x5, then max reps Strict Chest to Bar:
- +5x 5, 5, 5
- CTB x3-  I can obviously do more pull ups than this, but I only counted the reps my chest hit the bar.

Conditioning: "Never Forget"
3 Rounds for Time of:
- 9 Power Cleans @ 225
- 11 Handstand Push Ups (I used 2 Abmats due to my injury)
- 101 Yard Shuttle Run
Time:  17:56.  This was a commemorative workout posted yesterday for 9/11 but I am running a day behind this week due to training for my real job all day on Monday.

Tuesday 9.11.12

Warm Up:
- Dynamic Mobility Drills

Strength:
Box Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 390x1
- Work Sets:  325x 5, 5, 5

Jerk Warm Up:
- Worked up to 275x1

Conditioning:
Every 2:00 for 10:00:
- 5 Push Jerks @ 185
- Max Reps of Bar Dips
Score:  Jerks completed unbroken, 26 bar dips.

My dips are another upper body press movement that has really suffered throughout this neck injury.  I had no strength to lock out reps with my right arm, and some pain and tightness in my right shoulder.  I'm going to start adding these into my training more regularly in the next few weeks and see if I can't start to strengthen that movement and help out my bench press.

Monday 9.10.12

Today was an unplanned rest day due to having to be at work at 6:00 am for all day training.  An extra day of rest never hurt anyone I suppose.

Sunday 9.09.12

Rest Day.  Nothing but sleeping in, football, and food. 

Saturday 9.08.12

Warm Up:
- None.  It was late in the day and I was already pretty warm (hot actually) and time was short so I got right to it.

Conditioning:
3 Rounds of:
- :45 Hold at the top pf a pull up
- rest :15
- :45 Overhead Walking Lunges with 45 lbs
- Rest :15
- :45 Sledgehammer Strikes
- Rest :15
- :45 to run 1 gasser (53 yards out and back twice)
- Rest :15

I had nothing today and I was pretty much just going through the motions.  I wasn't bale to finish any of the runs in the :45.  I think squatting heavy 7 times in the last two weeks has caught up with me because my legs were dead.  Ready for a rest day.

Friday 9.07.12

Warm Up:
- Dynamic Mobility Drills
- Burgener Warm Up @ 45 lbs

Strength:
Power Clean 5x3 (+2.5 lbs):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 295x0,1
- Work Sets:  252.5x 5x3- These were heavy!  I'm glad I only went up by 2.5 lbs this week, but I'm also happy about hitting a 295 power clean.  I'm almost back in the 300 range, which I haven't been in this whole year, and I'm only 10 lbs off my best ever power clean of 305.

Strict Chin Ups 3x max reps:
- 9, 9, and 7= 25 total

Conditioning: "Sindy"
As Many Rounds as Possible in 8:00 of:
- 5 Pull Ups
- 10 Push Ups
- 5 Back Squats (high bar) at 252.5.
Score:  5 rounds + 5 Pull Ups and 6 Push Ups into Round 6.

The back squats felt WAY heavier than they normally would when you hit them already sucking wind from the pull ups and push ups.  I wanted to try and get a round per minute but by round 2 I was already off of that pace!  My main focus was to do each movement set unbroken, which I did, and not lose form on the back squats for the sake of speed.

Thursday 9.06.12

Warm Up:
- Dynamic Mobility Drills

Strength:
Box Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 385x1
- Work Sets:  320x 3x5

Bench Press 3x5 (+2.5 lbs):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1, 275x1
- Work Sets:  237.5x 3x5

Conditioning:
3 Rounds for Time of:
- 10 Ring Rows
- 10 Stone Shoulders with 116 stone
Time:  6:36

Wednesday 9.05.12

Today is a rest day, but I was frustrated with the state of my neck injury yesterday and I wanted to test it out doing a version of the workout I was supposed to do yesterday.  So I did the following:

A Barbell Complex of:
- 3 Clean Pulls
- 3 Power Cleans
- 3 Push Presses
- 3 Push Jerks
- 3 Good Mornings

I started with an empty bar and took the following incremental jumps:
- 45
- 65
- 75
- 95
- 115
- 135
- 155
- 165
- 185

I feel like with enough time and rest periods I could work up to 225 but I ran out of time at 185. 

Tuesday 9.04.12

Warm Up:
- Dynamic Mobility Drills
- Lots of Deadlift and Power Snatch demos while coaching two classes

Strength:
Deadlift 1x5:
- Warm Ups:  45x5, 135x5, 225x4, 315x3, 405x2, 275x1
- Work Set:  405x5- This was +10 pounds from last week and I'm finally back in the 400's.  Still working back up slowly.

Strict Pull Ups 3x max:
- Work Sets:  8, 7, 6- These feel weak and just a little painful so I'm not going to push it on them for now.

Conditioning:
On the Minute for 12:00:
- 2 Power Snatches @ 155
- Max Push Ups for the rest of the minute:
Score:  I completed all power snatches but my right arm gave out in the 7th set of push ups, after about 70 of them.  Stupid injury.  It was feeling better, too, but now it does not.

Monday 9.03.12

This officially makes 1 full year of keeping this workout log.  Kinda cool to look back and see your progress or where you need to address weaknesses....

Warm Up:
- Dynamic Mobility Drills

Strength:
Shoulder Press 3x5:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 210x1
- Work Sets:  177.5x 5, 5, 5- I wasn't able to get all my reps last week at this weight, so theres some progress.

Front Squat 1rm For the Day:
- 45x5, 95x4, 135x3, 185x2, 225x1, 275x1, 315x1, 350x1- PR!

Box Jump Warm Up:
- Up to 40"x2

Conditioning:
8 Rounds with 2:00 rest of:
- 2 Front Squats @295 (roughly 85%)
- 5 Box Jumps @ 36"
Score:  All rounds completed in straight sets, but it got heavy in the later rounds.

Sunday 9.02.12

Rest Day.

Saturday 9.01.12

Warm Up:
None, really.  Probably not smart but working out at 2:00 pm I felt like I was pretty loose already.  I did do some foam rolling, though, so maybe that helped.

Strength:
Front Squat 1rm:
- 45x5, 95x2, 135x2, 185x2, 225x2, 275x1, 315x1, 365x0, 345x1 (PR +5 lbs!)

This was not supposed to be a strength day, just a front squat warm up.  But I was feeling good so I decided to try for a PR.

Conditioning:
Part 1- 4 Rounds, each round consisting of:
- 2 Front Squats @ 75% (260)
- 10 45 lbs Plate Slams
- 1 Rope Climb
- Repeat 3 times per round
- After 3 times through, rest 2:00 then repeat for 4 rounds
Score:  The whole thing took way 29:58 to complete including rest periods.  In the 4th round I had to stop the rope climbs and sub GHD sit ups for plate slams, all due to my neck injury.  I could no longer grip the rope and my shoulder on my bad side was giving out on the plate slams.

Part 2- Tabata Row:
- 935m total on damper #6.

Today was rough!  Good thing tomorrow's a rest day.

Friday 8.31.12

Warm Ups:
- Dynamic Mobility Drills
- Burgener Warm Up with Bar

Strength:
Power Clean 5x3 adding 5 lbs to the last workout:
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 290x0,1- Finally hit 290 again!
- Work Sets:  250x 5x3- These were pretty tough, and I'll probably start taking 2.5 lbs jumps from here instead of 5 lbs.

Conditioning:
9 Rounds for time of:
- 5 Thrusters @ 135
- 5 Chin Ups
- 5 Burpees
Time:  13:51

The chin ups were supposed to be strict but after round 2 I found that they still hurt my injury too much so I switched to kipping.  This is a brutal combination of movements that feature the two that always slaughter me no matter what:  thrusters and burpees.

Thursday 8.30.12

Warm Up:
- Dynamic Mobility Drills
- Samson Stretch

Strength:
High Bar Back Squats 3x5 adding 5 lbs to last week:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 345x1
- Work Sets:  290x 3x5

Bench Press 3x5 adding 5 lbs to last week:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1, 275x0
- Work Sets:  235x 3x5, 185x11

My bench press continues to be terrible due to my neck injury.  I was able to increase in weight and reps today but it wasn't pretty.

Conditioning:
Skipped due to pain in my right pec/arm/shoulder.

Wednesday 8.29.12

Rest Day

Tuesday 8.28.12

Warm Up:
- Dynamic Mobility Drills

Strength:
Deadlifts 1x5 adding 5 lbs from last week, then max reps at body weight in 1:00:
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 465x1
- Work Set:  395x5, 245x 26 (21 straight, then 5 more all sumo style)

Ring Rows 3x20 with feet elevated to same height as the rings:
- Set 1: 10,5,3,2
- Set 2:  8, 5, 5, 2
- Set 3:  8, 6, 6

Conditioning:
Find 3rm Box Jump:  
- 39.5" for 3, 43" for 1

Then,
As Many Rounds as Possible in 8:00 of:
- 5 Power Clean to Push Presses @ 155
- 5 Ring Dips
Score:  5 rounds and 1 ring dip into round 6.  Locking out dips on my injured side was not happening today very easily.  I was hoping for a round a minute.  Next time.

Monday 8.27.12

Warm Up:
- Dynamic Mobility

Strength:
Box Squat 1rm for the day:
- 45x5, 135x4, 225x3, 315x2, 380x1

Shoulder Press 3x5 adding 2.5 lbs to last workout:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 210x0
- Work Sets:  177.5x 5, 4, 3, 3- I'm going to keep the weight here next week.

Conditioning:
8 Rounds of:
- 3 box Squats at 320
- 25 Yard sprint starting from prone
- 2:00 rest between rounds.
Score:  All rounds completed as rx'd

Sunday 8.26.12

Rest Day

Saturday 8.25.12

Warm Up:
- Dynamic Mobility

Strength:
Farmers Walk- 30 Yards out and back:
- 65x 60 feet no drops
- 115x 60 feet no drops
- 165x 60 feet no drops
- 215x 60 feet with one drop

Conditioning:
Complete for as many reps as possible:
- Tababta Sledgehammer (20 lbs sledge hitting a large tire)
- Tabata Burpees
- Tabata Sledgehammer
Score:  I did 220 reps which is 4 better than last time.

Friday 8.24.12

Warm Up:
- 500m Row
- GHD Sit Ups
- Hip Extensions
- Double Unders

Strength:
Strict Chin Ups 3x Max Reps:
- Body Weight x 8, 8, 7

Power Clean 1rm for the day:
- 45x Burgener Warm Up, 95x5, 135x4, 185x3, 225x2, 275x1, 290x0,0,0

Conditioning:
Every Minute on the Minute for 15:00:
- 2 Power Cleans @ 250
- 10 Double Unders
Score:  All rounds completed

My first few sets were ugly but my power cleans got better the farther I got into it.

Thursday 8.23.12

Warm Up:
- Dynamic Mobility while coaching class

Strength:
High Bar Back Squat 3x5 adding 5 lbs from last week:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 340x1
- Work Sets:  285x 3x5

Bench Press 3x5 adding 5 lbs to last week:
- Warm Ups:  45x5, 95x4, 135 x3, 185x2, 225x1, 275x1
- Work Sets:  230x 3x5
- Extra Set:  185 for max unbroken reps.  I got 8.  My right triceps are still really weak from my injury.  Hoping to use some hi rep training on bench day to to help rehab it.

Conditioning:
10 Rounds for time of:
- 100-yard sprint (50 out and back)
- 15 Hollow Rocks
Time:  11:28

Wednesday 8.22.12

Rest Day

Tuesday 8.21.12

Warm Up:
- 500m Row
- Dynamic Mobility

Strength:
Axle Deadlifts 1x5 adding 5 lbs to the last workout:
- Warm Ups:  45x5, 135x5, 225x4, 315x3, 405x2, 460x1
- Work Set:  390x5
- Max Reps at 245 in 1:00:  26- Hamstrings were fried.

Conditioning:
5 Rounds 2:00 rounds with :45 rest of:
- 4 Power Cleans @ 185
- Max Reps of 45 lbs plate slams to finish the 2:00 round
Score:  I completed 121 plate slams (23/24/24/25/25)

Extra Strength:
3 Rounds of Max Handstand Holds against a wall with 3:00 rest:

- 1:00
- 1:00
- 1:00
I was supposed to do these before the conditioning but I forgot.

Monday 8.20.12

Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Reverse Hypers

Strength:
Box Squats 3x5 adding 5 lbs to last workout:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 375x1
- Work Sets:  315x 3x5-  Finally back to 3 plates!

Shoulder Press 3x5 adding 2.5 lbs to last workout:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 205x1
- Work Sets:  175x 3x5

Conditioning:
7 Rounds for time of:
- 7 KB Snatch Left Hand (70 lbs)
- 7 KB Snatch Right Hand
- 7 Strict Pull Ups
Score:  19:26.  I did the first 3 rounds as prescribed, but rounds 4-7 I did most strict but kipped a few.  Strict pull ups are one of the movements that really hurts my arm on my injured side, so I just did as many pain free reps as possible.  All snatch sets were unbroken.

Sunday 8.19.12

Rest Day

Saturday 8.18.12

Warm Up:
- Dynamic Mobility Drills
- Bear Complex:  45x5, 95x4, 135x3, 185x2, 225x1

Conditioning:
3 Rounds of:
- 5 reps of The Bear Complex @ 135 (power clean, front squat, thruster, back squat, back thruster)
- 1 300-yard shuttle (6 lengths of 50 yards)

All work must be done in 2:00 with a 3:00 rest.  My slowest round was 1:55, and my fastest round was 1:46. I finished all 3 rounds under 2:00, but it was tough.

Friday 8.17.12

Warm Up:
- Dynamic Mobility
- Burgener Warm Up
- Double Unders

Strength:
Power Clean 5x3 at 2.5 lbs over last workout:
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 290x0
- Work Sets:  247.5x 5x3

Conditioning:
5 Rounds for Max Reps of:
- Strict Chin Ups
- Push Press @ 185
Score:  I did 31 reps of each movement, 62 total.

Thursday 8.16.12

Warm Up:
- Dynamic Mobility Drills

Strength:
High Bar Back Squats 3x5 adding 5 lbs to last workout:
Warm Ups:  45x5, 135x4, 225x3, 295x2, 335x1
Work Sets:  280x 3x5

Axle Bench Press 3x5 adding 5 lbs to last workout:
Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1, 275x1
Work Sets:  225x 3x5

Conditioning:
For Time:
- Sprint 1/2 Gasser (53 yards out and back, 106 total)
- 20 DB Hang Cleans @ 40 lbs
- 5 Sandbag Slams @ 70 lbs
- Sprint 1/2 Gasser
- 15 DB Hang Cleans
- 10 Sandbag Slams
- Sprint 1/2 Gasser
- 10 DB Hang Cleans
- 15 Sandbag Slams
- Sprint 1/2 Gasser
- 5 DB Hang Cleans
- 20 Sandbag Slams
- Sprint 1/2 Gasser
Time:  10:31.  The Sprints were SLOW.  Legs were smoked on this one.

Wednesday 8.15.12

Warm Up:
- Dynamic Mobility Drills

Conditioning:
- 10x 200m Sprints with 1:30 rest

I didn't time the runs, I just went all out each time.  The sprints were done at the gym so I ran 100m out and back rather than 200m consecutive.  I think the effect is different due to decelerating, stopping, pivoting, and accelerating again in the middle of the run.

Tuesday 8.14.12

Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Reverse Hypers
- Jump Rope

Strength:
Axle Deadlifts 1x5 adding 5 lbs to last week:
Warm Ups:  45x5, 135x4, 225x3, 315x2, 405x1, 455x1
Work Set:  385x5

Pull Ups 3x max reps with 3:00 between sets:
- 8, 7, 6- These are pathetic right now, but at least I was able to get more than 5.

Conditioning:
5 Rounds for Time of:
- 10 Yard Bear Crawl (10 yards out and back)
- 3 Axle Deadlifts @ 315
- 10 Burpees with lateral jump over the bar
Time:  9:21

My arm definitely hurt during the bear crawl, but not so badly that I couldn't do it.  Everything else felt fine, but I was REALLY feeling the sled pushes from yesterday in my legs.  I need to do more of those so they don't tear me up so much.

Monday 8.13.12

Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Hip Extensions
- CFFB Warm Up

Strength:
Box Squats 3x5 adding 5 lbs from last week:
Warm Ups:  45x5, 135x4, 225x3, 315x2, 370x1
Work Sets:  310x 3x5

Shoulder Press 3x5 same weight as last week:
Warm Ups:  45x5, 95x4, 135x3, 185x2, 200x1
Work Sets:  172.5x 3x5

Conditioning:
4 Rounds for Time of:
- 5 Burpees
- 25 yard sled push @ 225
- 10 KB Swings @ 70 (Russian)
- 25 yard sled push
Time:  10:33

Sunday 8.12.12

Rest Day.  Spent the day turning 35 and getting old.

Saturday 8.11.12

Rest Day.  I spent the day helping judge the events at CrossFit Football's "Occupy Strength" event held at CrossFit One World.  It was a long day, but fun to see some serious weight getting lifted.

Friday 8.10.12

Warm Up:
- Dynamic Mobility Drills

Strength:
Power Clean and Jerk 1rm for the day:
- 45x Burgener Warm Up
- 95x3
- 135x2
- 185x1
- 225x1
- 275x1
- 285x0,1 (power clean only)

Conditioning:
For Time:
- 9 Power Clean and Jerks @ 250
- 1 Gasser (4x53 yard shuttles, 212 total)
- 6 Power Clean and Jerks
- 1 Gasser
- 3 Power Clean and Jerks
- 1 Gasser
Time:  11:37

The weight for the power clean was not bad, but the jerks were a little shaky going overhead with my neck injury.  I didn't miss any reps, though, just took a few extra seconds of rest to keep from getting hurt worse.

Thursday 8.09.12

Warm Up:
- Dynamic Mobility Drills. 

Strength:
High Bar Back Squats 3x5 adding 5 lbs to last workout:
Warm Up Sets:  45x5, 135x4, 225x3, 290x2, 330x1
Work Sets: 275x 3x5

Axle Bench Press Warm up for the conditioning:
- Warm Up Sets:  45x5, 95x4, 135x3, 185x2, 225x1, 270x1,1,1

Conditioning:
12-9-6-3 Reps for time of:
- Axle Bench Press @ 220 lbs
- Weighted Chin Ups @ 25 lbs
Time:  14:31

I used the axle for the bench press because I recalled an old power lifting article talking about how the axle was easier on the wrists, elbows and shoulders.  It has something to do with the ability to grip the bar and the distribution of the weight in your hands.  It felt pretty good, no pain, and I was able to make the scheduled 5 lbs increase with ease.  I'm going to stick with it for a while.

Wednesday 8.09.12

Rest Day.  Also had a minor back surgery (out patient only) to remove a cyst in my mid back.  We'll see how that affects my workouts the rest of this week.  I'm falling apart.

Tuesday 8.07.12

Warm Up:
- 500m Row
- Dynamic Mobility Drills

Strength:
Axle Deadlifts find 5rm:
- 110x5
- 160x5
- 200x5
- 250x5
- 290x5
- 340x5
- 380x5- These are tough on the grip, and I'm going to do them for a while instead of regular deadlifts.  This should help keep the weights lower to not hurt my arm, and also allow me to train my grip.

GHD Sit Ups:
- 7 sets of 5

GHD Reverse Hypers:
- 7 sets of 5

Conditioning:
Sprints:
- 5x 10 yard sprints
- 5x 20 yard sprints
- 2x 40 yard sprints- only resting long enough to walk back to the starting line.

As Many Reps as Possible in 8:00 of:
- Strict Pull Ups
- Push Ups
Score:  I did 81 reps (27 pull ups and 54 push ups).  Both of these movements hurt my arm a bit so I just decided to do as many pull ups as I could before the pain started, then do double that number of push ups.  I never go more than 5 pull ups in a set.  Depressing...

Monday 8.06.12

Warm Up:
- Dynamic Mobility Drills

Strength:
Box Squats 3x5 @ 5 lbs more than last workout:
Warm Ups:  45x5, 135x4, 225x3, 315x2, 365x1
Work Sets:  305x 3x5

Shoulder Press 3x5 @ 2.5 lbs more than last workout:
Warm Ups:  45x5, 95x4, 135x3, 185x2, 200x0
Work Sets:  172.5x 4, 4, 4, 3- I'm going to keep the weight here next week

Conditioning:
5 Rounds for Time of:
- 5 KB Swings @ 70
- 5 Burpees
- 25m Sprint
- 5 KB Swings
- 5 Burpees
- 25m Sprint
- :30 Sprint
Time:  7:56.  I was moving slow today and everything felt heavy.  I think it was due to my late night 5k last night. 

Sunday 8.05.12

Rest Day from lifting but I did run a 5k in 26:45.  Not fast by any means but faster than last week.  My goal with running is to be decent at the 5k distance and able to go longer if needed, but all without affecting my weightlifting.

Saturday 8.04.12

Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Back Extensions

Strength:
Push Jerk 1rm for the day:
- 45x5
- 95x4
- 135x3
- 185x2
- 225x1
- 255x1- Stopped there as the lockout on my right side was getting sketchy because of my injury.

Conditioning:
Part 1:  As Many Rounds as Possible in 12:00 of:
- 5 Push Jerks @ 185
- 10 Push Ups
- 15 Back Extensions
Score:  I completed 6 full rounds plus 5 jerks and 2 push ups.  This was around 2 rounds less than my best ever at this one, which was because my push ups were terrible due to my tricep nerve injury.

Part 2:
- 4x 800m Runs with 3:00 rest periods.
Score:  I didn't actually time my runs, just my rest periods.  I made sure to run each interval as hard as possible however, which wasn't very hard due to just completing a weight circuit not 5 minutes before.

Friday 8.03.12

Warm Up:
- 500m Run
- GHD Sit Ups
- Reverse Hypers
- Samson Stretch

Strength:
Power Cleans 5x3 adding 5 lbs to last workout:
Warm Ups:  45x Burgener warm up, 95x5, 135x4, 185x3, 225x2, 255x1, 285x0
Work Sets:  245x 5x3- Finally back up to body weight on this lift.

I stopped after the power cleans today because my arm was hurting.

Thursday 8.02.12

Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Hip Extensions

Strength

High Bar Back Squats:
Warm Ups Sets:  45x5, 135x4, 225x3, 290x2, 330x1

1rm Box Jumps:
I worked up to 39 inches, which is WAY under my best.  Tightness in my back from my injury combined with tightness in my hamstrings from intervals yesterday made pulling my knees high enough to land a max box jump nearly impossible.

Conditioning:
8 Rounds of:
- 3 Back Squats @ Body Weight (245)
- 3 Box Jumps at 65% holding a 26 lbs kettlebell in each hand (25.5 inch box)
- 1 40-yard sprint
Score:  There really is no score, except to complete it as rx'd.  Each movement was meant to be explosive, rest was kept to minimum, and I just moved with purpose between each station.

Wednesday 8.01.12

Rest Day from Lifting so I hit the track and did:

- 10x 200m Sprints with 2:00 rest.

I did not like this workout at all, which means I need to do them more often.

Tuesday 7.31.12

10:30 am 
Warm Up:
- 500m Row
- Dynamic Mobility Drills
- GHD Sit Ups
- Hip Extensions
- Deadlift:  135x5, 225x4, 315x3, 405x1

Strength:
- 30:00 of gymnastics skills practice:  pistols, free handstands, and ring pull ups

Conditioning:
As Many Rounds as Possible in 8:00 of:
- 5 Deadlifts @ 315
- 25 Double Unders
Score:  8 rounds + 4 Deadlifts

I was hoping to stay on a round per minute pace, which I was able to do.  Double Unders were rough today for some reason, though, and I only had one round unbroken.  I think if Double Unders are clicking then 9-10 rounds is possible.

11:30 pm
I went for a leisurely 5k run in 27:23.  I didn't push the pace, just wanted to get the run in without stopping since I haven't run a 5k in a LONG time.

Monday 7.30.12

Warm Up:
- Dynamic Mobility
- Samson Stretch
- Lots of talking and standing around

Strength:
Box Squats 3x5 adding 5 lbs to last week:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 360x1
- Work Sets:  300x 3x5

Shoulder Press 3x5 adding 2.5 pounds to last workout:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 200x0
- Work Sets:  170x 3x5- I cleaned these from the floor on each set.

Conditioning:
5 Rounds for Time of:
- 1 Bench Press @ 90% of 1rm (245 based on a 275 estimated injured bench press max)
- 1 Bent Row @ 110% of Bench Press 1rm (305 based on the same 275 bench press)
- 1 Bench Press @ 90% of 1rm
- 3 Bent Row @ 110% of Bench Press 1rm 
- 1 Bench Press @ 90% of 1rm
- 5 Bent Row @ 110% of Bench Press 1rm

This workout pretty much sucked for my neck injury.  I did one round as rx'd, then I just dropped down to body weight (245) for both lifts for the next two rounds, then I just stopped because both movements caused a lot of neck/arm pain on my injured side.  So I did 3 rounds in 12:27, NOT as rx'd.

Sunday 7.29.12

Rest Day.

Saturday 7.28.12

Warm Up:
Nothing

Strength:
Nothing

Conditioning:
Walk for 45 minutes carrying 60 lbs however I could.

I chose to carry a 60 lbs barbell.  I only made it for about 23 minutes and 1 mile before calling it quits.  This was brutal on the neck, traps, shoulders, core and arms.  Everything hurt.  I walked 4x400m laps and once every lap I would do 10 overhead presses and 10 barbell curls while walking just to get my arms moving.  This workout was deceptively hard.

Friday 7.27.12

Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Hip Extensions
- Burgener Warm Up with45 lbs
- Handstand Push Ups
- Hollow Rocks

Strength:
Power Cleans 5x3 adding 5 lbs to last week:
Warm Up Sets:
- 105x5
- 145x4
- 195x3
- 235x2
- 285x 0,0,0- Not moving very fast today
Work Sets:
- 240x 5x3

Conditioning:
"Elizabeth"- 21-15-9 reps of:
- Power Clean 135 lbs
- Ring Dips
Time:  5:56.

I ahd to do my ring dips in mostly sets of 3, which slowed me down a lot.  I was hoping for sub 5:00.

Thursday 7.26.12

10:00 AM


Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Reverse Hypers
- Pistols

Strength:
High Bar Back Squats 3x5 adding 5 lbs to last week:
Warm Ups Sets: 45x5, 135x4, 225x3, 285x2, 325x1
Work Set:  270x 3x5

Bench Press 3x5 adding 5 lbs to last week:
Warm Up Sets:  45x5, 135x4, 185x3, 225x2, 265x1
Work Sets:  215x 3x5- I did all reps with a 1 second pause on my chest.

Conditioning:
10 Rounds For Max Effort of:
- 10 Push Ups
- 50 Yard Sprint

This conditioning circuit was not timed.  I just did the push ups as fast as possible while hitting chest to floor and full lockout on each rep, then sprinted as hard a possible.  After each sprint I walked back to the start.  This one was fun and I did it with my 7 and 9 year old kids.  They did 5 modified push ups each round, but sprinted the entire distance with me each round.  Trying to mold the next generation of bad@$$'s!

11:30 PM

2x 800m "sprints" with 3:00 rest.

I didn't warm up at all for the first run and I was very slow getting started and finished around 4:20.  The second run felt a lot smoother and I finished under 4:00 but I don't have a real accurate time.

Wednesday 7.25.12

I decided I needed to make up for yesterday, but I didn't want to hinder my weight training tomorrow, so I decided on some track work...

8x 200m sprints with +/- 2:00 rest periods.

I haven't run 200's in a while and I forget how much they suck.  To short to really get away with "pacing" yourself, and long enough that maintaining an all-out sprint is hard to do.  Good workout, though.

Tuesday 7.24.12

Today was supposed to be deadlift day but as I warmed up my hamstrings were fried from yesterday and I felt my back doing all the work.  To avoid tweaking it, I called it a day and took an unscheduled rest day.

Monday 7.23.12

Warm Ups:
- 500m Row
- GHD Sit Ups
- GHD Reverse Hypers
- Muscle Ups
- Samson Stretch

Strength:
Box Squats 3x5 adding 5 lbs form last week:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 355x1
- Work Sets:  295x 3x5

Shoulder Press 1 Rep Max:
- I worked up to 195x1, failed at 200.  This is 30 pounds off my best due to injury.  It's frustrating when you know you can lift more.

Conditioning:
5 Rounds for time of:
- 1 Push Press at 175
- 1 Pull Up
- 3 Push Presses
- 3 Pull Ups
- 5 Push Presses
- 5 Pull Ups
Time:  16:09

Sunday 7.22.12

Rest Day. 

Saturday 7.21.12

Warm Up:
- 500m Row
- GHD Situps
- GHD Reverse Hypers
- Pistols
- Muscle Ups
- Deadlifts: 135x5, 225x4, 315x3, 405x2, 495x0
- Handstand Walk Attempts


Conditioning:
12-9-6-3 reps for time of:
- 315 lbs Deadlifts
- Handstand Push Ups
Time:  18:36

This should have been an 8:00-10:00 workout but my herniated disc puts pressure on the nerves that control triceps strength in my right arm, so the HSPU's were mostly one at a time, and after the first 12 I had to add an Abmat to get them done.  It was very frustrating but I didn't want to skip it.  I really didn't want to scale it either, but if I didn't add an Abmat I might still be there.

Friday 7.20.12

Warm Up:
- Dynamic Mobility Drills
- Burgener Warm Up with 45 lbs bar

Strength:
Power Cleans:
Warm Up Sets: 95x5, 135x4, 185x3, 225x2, 280x1
Work Sets:  235x 5x3

Front Squats:
Warm Up for Conditioning:  45x5, 95x4, 135x3, 185x2, 225x2, 275x2

Conditioning:
On the minute for 8:00:
- 2 Front Squats @ 265 (Body Weight + 20 lbs)
- 60 yard Shuttle Sprint (30 out and back with a two-hand touch at the line)
Score:  I completed all sets in the 22-25 second range.

Thursday 7.19.12

Warm Up:

- 500m RowThen 3 Rounds of:- 5 GHD Sit Ups- 5 Hip Extensions- 3 Pistols each leg- 2 Handstand Push Ups- 2 Muscle Ups
Strength Work:

High Bar Back Squat:
- 45x5
- 135x4
- 225x3
- 280x2
- 320x1
Work Sets:
- 265x 3x5


Bench Press:
- 45x5
- 135x4
- 185x3
- 225x2
- 260x1
Work Sets:
- 210x 3x5


Conditioning:
5 Rounds of Max Reps of:
- 1:00 of Kettle Push Presses @ 53 lbs (a 53 lbs kb in each hand)
- 1:00 of strict pull ups
Score:  114 reps (81 kb push presses and 33 pull ups)


This conditioner didn't feel good on my disc injury, but not bad enough to stop.  I did have to do my pull ups in doubles and singles, though.

Wednesday 7.18.12

Rest Day

Tuesday 7.17.12

Warm Up:
- 500m Row
Then 3 Rounds of:
- 5 GHD Sit Ups
- 5 Reverse Hypers
- 3 Pistols each leg
- 2 Handstand Push Ups
- 2 Hips to Rings Pull Ups

Strength Work:
I warmed up my power clean to 275x1, which actually took me 3 tries to hit.  My hamstrings are tight and sore from yesterday's workout so I didn't feel very explosive today.

Conditioning:
8 Rounds of:
- 3 Hang Power Cleans @225
- 50 yard sprint
- walk back to the barbell

I did this one as fast as I could but didn't time it.

Extra Work:
Hamstrings:  3x3 Glute/Ham Raises with some assistance
Core:  3x6 Evil Wheels with the 225 barbell

Monday 7.16.12

Back at home and in the gym after an inspiring weekend of watching the elite of the CrossFit community do some pretty awesome things.  I am nowhere NEAR where I should be in my strength and conditioning based on what I saw.

Warm Up:
- 500m Row
- Dynamic Mobility Drills
- A few Handstand Push Ups
- A few Ring Muscle Ups
- Box Squats:  45x5, 135x4, 225x3, 315x2
- Shoulder Press:  45x5, 95x4, 135x3, 155x2
- Deadlift:  135x5, 225x4, 315x3, 405x2

Strength Work:

"10,000 lbs"

Complete 10 rounds for time of:

1 Squat - 365 lbs
1 Press - 180 lbs
1 Deadlift - 455 lbs

Score:  32:31

The goal is to lift 10,000 lbs as fast as possible. I've completed this before (but at 340 squat and 475 deadlift) in 23:00.  The additional weight on the squat bar and my herniated disc had me moving a lot slower this time around, however.

Sunday 7.15.12

"Rest Day", which is in quotes because after sitting in intense direct sun for about 9 hours, then driving for about 6.5 hours back home, I feel exhausted!

Saturday 7.14.12

Rest Day.

Friday 7.13.12

Rest Day.  While resting, I am also attending the 2012 Reebok Crossfit Games and seeing some pretty awesome athletes compete at the highest levels of exercising.  Yep, that's right.  Exercising used to be done to prepare for sports, but now it is a sport itself.  And the top competitors are pretty much pro athletes, getting sponsorships and being paid to train.  I must be doing something wrong because I've been doing it for free for years!

Thursday 7.12.12

Warm Ups:
- 500m Row
- Jump Rope
- Samson Stretch
- Mobility Drills
- GHD Sit Ups
- Hip Extensions

Conditioning:
Find Max Height Box Jump: 42.5 inches (inured arm makes it hard to be as explosive as possible)

Sprints:  6x60 yards resting only long enough to walk back to the starting line.

Strength Training:
Power Cleans:
Warm Up Sets:
- 45x Burgener Warm Up
- 95x5
- 135x4
- 185x3
- 225x2
- 275x1
Work Sets:
- 230x 5x3

Hang Power Cleans:
I attempted 5 reps on the minute for 5:00, but my grip gave out on my injured side during round 3.

Glute/Ham Raises:
Body weight x 3x3

Wednesday 7.11.12

Today is normally a rest day, but since I'll be leaving tomorrow afternoon for the weekend I needed to hit my strength work today and tomorrow in order to not get behind.

Warm Up:
- 500m Row
Then 3 Rounds of:
- 5 GHD Sit Ups
- 5 Reverse Hypers
- 2 Pistols each leg
- 2 HSPU's (kipping because my nerve issue makes pressing impossible)
- 5 Pull Ups

Strength Work:
High Bar Back Squat:
Warm Up Sets
- 45x5
- 135x4
- 225x3
- 275x2
- 315x1
Work Sets:
- 260x 3x5- These felt pretty good today and I'm using my nerve injury as time to reset and really stress form as I build back to where I used to be for sets of 5. 

Bench Press:
Warm Ups Sets:
-95x5
- 135x4
- 185x3
- 225x2
- 275x1
Work Sets:
- 225x4- My nerve injury makes pressing VERY weak so I took some weight off.
- 205x 2x5

I'm going to have to reset even lower on my bench press while I work through this injury.  It's very frustrating!  Also, due to training 4 days straight I skipped conditioning today.  I'll hit it tomorrow, though, and then I'll take 3 days completely off.