10.31.2012
10.30.2012
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.
- 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.
10.29.2012
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
- 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
10.28.2012
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
- 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
10.27.2012
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.
- 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.
10.25.2012
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.
- 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.
- 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.
10.22.2012
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.
- 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.
10.18.2012
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.
- 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.
10.17.2012
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.
- 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.
10.16.2012
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.
- 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.
10.15.2012
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.
- 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.
10.14.2012
10.13.2012
10.12.2012
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...
- 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...
10.11.2012
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.
- 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.
10.10.2012
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.
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.
10.09.2012
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.
- 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.
10.08.2012
10.07.2012
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)
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)
10.06.2012
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.
10.05.2012
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!
- 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!
10.04.2012
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.
- 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.
10.03.2012
10.02.2012
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.
- 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.
10.01.2012
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
- 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
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