Tuesday 12.31.13

Deadlift (Goal:  Reps of 3, 5, and 7):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 495x0 (Mental block at 495 after my neck injury)
- Work Sets:  460x3, 390x5, 340x7 (go up 5 lbs on all sets)

Weighted Ring Dips (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 90x1
- Work Sets:  65x5, 50x7, 35x9 (go up 5 lbs on all sets)

Barbell Rows (Goal:  3x6-8):
- 245x 7, 7, 7

Romanian Deadlifts (Goal:  3x6-8):
- 245x 7, 7, 7

Monday 12.30.13

Rest day.

Sunday 12.29.13

Back Squats (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x10, 135x8, 226x6,315x4, 365x2
- Work Sets:  400x4, 350x6, 290x9 (Stay on sets 1 and 2, go up 5 lbs on set 3)

Bench Press (Goal:  Reps of 3, 5, and 7):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets:  300x3, 255x7, 215x9 (Stay on set 1, go up 5 lbs on sets 2 and 3)

Weighted Chin Ups (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 90x1
- Work Sets:  70x5, 50x6, 25x7 (Go up 5 lbs on set 1, stay on sets 2 and 3)

Glute/Ham Raises (Goal:  3x 6-8):
- 10x 6, 6, 6

Saturday 12.28.13

Rest day.

Friday 12.27.13

Weighted Ring Dips (Goal:  Reps of 5, 7, and 9):

- Warm Ups:  0x5, 25x4, 50x3, 75x2, 85x1

- Work Sets:  65x4, 50x5, 35x7 (stay on all sets):

Weighted Pull Ups (Goal:  Reps of 5, 7, and 9):

- Warm Ups:  0x5, 25x4, 50x3, 75x2, 85x1

- Work Sets:  60x4, 45x5, 30x7

Glute/Ham Raises (Goal:  5x5):

- 5 lbs x 5, 5, 5, 5, 5 (go up 5 lbs next week)

Thursday 12.26.13

Deadlift (Goal:  Reps of 3, 5, and 7):
- Warm Ups:  45x10, 135x8, 225x6, 315x4, 405x2
- Work Sets:  455x3, 385x5, 335x7 (go up 5 lbs on all sets)

Front Squats (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  50x10, 90x8, 140x6, 190x4, 230x2, 280x1
- Work Sets:  320x2, 280x4, 230x6 (Stay on all sets)

Handstand Push Ups:
- Strict reps with hands on 25 lbs plates in sets of 1, 1, 1, 2, 2, 1, 1, 1, 1, 1= 12

Klokov Presses:
- 45x6, 95x5, 135x3, 185x2 (push presses), 225x0

Sprints:
- 10x 40 yards sprints

Wednesday 12.25.13

Rest day.

Tuesday 12.24.13

Hang Power Cleans (Goal:  5x3):
- Muscle/Power/Hang Power Cleans:  45x5/5/5, 95x4/4/4, 135x3/3/3, 185x2/2/2, 225x0/1/1
- Work Sets:  247.5x 3, 3, 3, 3, 3 (go up 2.5 lbs next week)

Shoulder Press (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2 push presses, 245x1 push press
- Work Sets:  195x4, 170x7, 150x9 (stay on set 1, go up 5 lbs on sets 2 and 3)

Glute/Ham Raises (Goal:  5x5):
- Body Weight x 5, 5, 5, 5, 5 (go up 5 lbs next week)

Handstand Push Ups (Goal:  4, 3, 2, 1, max):
- Floor x 3
- 10 lbs plates x 1
- 15 lbs plates x 1
- 25 lbs plates x 1
- Floor x 3 (stay on all sets

Monday 12.23.13

Rest day.

Sunday 12.22.13

Hang Power Snatches (Goal:  3x3):
- Muscle/Power/Hang Power Snatch:  45x4/4/4, 95x3/3/3, 135x2/2/2, 165x1/1/1
- Work Sets:  182.5x 3, 3, 3 (go up 5 lbs next week)

Back Squats (Goal:  reps of 5, 7, and 9):
- Warm Ups:  45x10, 135x8, 225x6, 315x4, 365x1
- Work Sets:  400x4 (PR), 345x7, 285x9 (stay on the 1st set, go up 5 lbs on the last 2)

Bench Press (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets:  295x5, then I ran out of time (go up on top sets, stay on the sets I didn't do)

Weighted Chin Ups (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 85x1
- Work Sets:  None.  Ran out of time.  Stay on all sets.

Saturday 12.21.13

Rest day.

Friday 12.20.13

Rest day.

Thursday 12.19.13

Klokov Presses:
- 45x5, 95x4, 135x3

Overhead Squats (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1, 315x1
- Work Sets:  270x3, 225x7, 190x9 (stay on the 1st, go up 5 lbs and 2 and 3)

Weighted Pull Ups (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 80x1
- Work Sets:  60x4, 45x6, 30x8 (stay on all sets)

Deadlifts (Goal:  Reps of 3, 5, and 7):
- Warm Ups:  135x3, 225x3, 315x3, 405x3
- Work Sets:  450x2, 380x4, 330x6 (stay on all sets)

Weighted Ring Dips (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 80x1
- Work Sets:  60x6, 45x7, 30x9 (Go up 5 lbs on all sets)

Wednesday 12.18.13

Rest day.

Tuesday 12.17.13

Hang Power Cleans (Goal:3x3):
- Muscle/Power/Hang Power Cleans:  45x5/5/5, 95x4/4/4, 135x/3/3, 185x2/2/2, 225x0/1/1
- Work Sets:  245x 3, 3, 3 (go up 2.5 lbs next week)

Shoulder Press (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x5, 95x4, 135x3, 165x2
- Work Sets:  195x3, 165x7, 150x8 (stay on sets 1 and 3, go up 5 lbs on set 2)

Front Squat (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  50x6, 100x5, 140x4, 190x3, 230x2, 280x1
- Work Sets:  320x1, 280x3, 230x5 (Stay on all sets.  Back felt really tight today)

Barbell Rows (Goal:  3x8):
- 245x 5, 5, 5 (stay at this weight)

Handstand Push Ups:
- One set of 3 (ran out of time)

Monday 12.16.13

Rest day.

Sunday 12.15.13

Hang Power Snatch:
- Muscle/ Power/ Hang Power Snatch:  45x4/4/4, 95x3/3/3, 135x2/2/2, 165x0/1/1
- Work Sets:  180x 3, 3, 3 (go up 2.5 lbs next week)

Back Squats:
- Warm Ups:  45x8, 135x6, 225x4, 315x2, 365x1
- Work Sets:  400x3, 340x7, 280x9 (stay on the first set, go up 5 lbs on the second two sets)

Bench Press:
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets:  290x5, 250x7, 210x9

Weighted Chin Ups:
- Warm Ups:  0x4, 25x3, 50x2, 75x1
- Work Sets:  65x5, 45x7, 25x7 (go up 5 lbs on the first two sets, stay on the third)

Saturday 12.14.14

Rest day.

Friday 12.13.13

Rest day.

Thursday 12.12.13

Overhead Squats:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  265x5 (PR), 225x3, 185x9 (go up 5 lbs on sets 1 and 3.  I lost my balance on set 2)

Weighted Pull Ups:
- Warm Ups:  0x6, 35x4, 70x2
- Work Sets:  55x5, 40x7, 25x9 (go up 5 lbs on all sets)

Deadlifts:
- Warm Ups:  225x6, 315x4, 405x2
- Work Sets:  445x3, 375x5, 325x7 (go up 5 lbs on all sets)

Weighted Ring Dips:
- Warm Ups:  0x6, 35x4, 70x2
- Work Sets:  55x5, 40x7, 25x9 (go up 5 lbs on all sets)
 

Wednesday 12.11.13

Rest day.

Tuesday 12.10.13

Hang Power Cleans:
-Muscle Clean/Power Clean/Hang Power Clean:45x5/5/5, 95x4/4/4, 135x3/3/3, 185x2/2/2, 225x0/1/1
- Hang Power Cleans:  242.5x 3, 3, 3 (go up 2.5 lbs next week)

Shoulder Press:
- Warm Ups:  45x5, 94x4, 135x3, 160x2
- Work Sets:  195x4, 165x6, 145x9 (stay and on the first 2 sets, go up 5 lbs on the 3rd)

Front Squats:
- Warm Ups:  45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  315x5 (PR), 275x7, 225x9 (go up 5 lbs on all sets)

Barbell Rows:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  242.5x 6, 6, 6 (go up 5 lbs next week)

Handstand Push Ups:
- 2x2 @ a 1" deficit
- 1x4 from the floor

Monday 12.09.13

Rest day.

Sunday 12.08.13

Hang Power Snatches:
- Muscle Snatch/Power Snatch/Hang Power Snatch:  45x4/4/4, 95x3/3/3, 135x2/2/2, 165x0/1/1
- Work Sets:  177.5x 3, 3, 3, 3, 3 (go up to 180 and drop down to 3x3 for work sets)

Back Squats:
- Warm Ups:  45x8, 135x6, 225x4, 315x2
- Work Sets:  395x5 (PR!), 335x7, 275x9 (go up 5 lbs on all sets)

Bench Press:
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets:  285x5, 245x7, 205x9 (go up 5 lbs on all sets)

Weighted Chin Ups:
- Warm Ups:  0x6, 35x4, 70x2
- Work Sets:  60x5 (PR!), 45x6, 25x5 (go up on top set only)

Saturday 12.07.13

Rest day.

Friday 12.06.13

Rest day.

Thursday 12.05.13

Warm Up:
- Dynamic Stretching
- Empty barbell Complex

Strength Training:
Overhead Squats:
- Warm Ups:  135x6, 185x4, 225x2
- Work Sets:  265x4 (Rep PR), 225x6, 185x3- I lost my balance on the last set (wanted 8) and didn't have time to redo the set.  I'll keep all weights here next week and try for 5, 7, and 9.

Weighted Pull Ups:
- Warm Ups:  0x6, 30x4, 60x2
- Work Sets:  50x5, 35x7, 20x9- go up 5 lbs on all sets next week.

Deadlifts:
- Warm Ups:  225x6, 315x4, 405x2
- Work Sets:  440x3, 370x5, 320x7

Weighted Ring Dips:
- Warm Ups:  0x6, 35x4, 65x2
- Work Sets:  55x4, 40x6, 25x8- try for 5, 7, and 9 next week.

Wednesday 12.04.13

Rest day.

Tuesday 12.03.13

Warm Up:
- Empty Bar Cleans, Front Squats, and Press complex
- Dynamic stretching

Strength Training:
Hang Power Cleans:
- Muscle Clean/Power Clean/Hang Power Clean:  135x3/3/3, 185x2/2/2, 225x0/1/1
- Hang Power Cleans:  240x 3, 3, 3, 3, 3 (go up 2.5 lbs next week)

Shoulder Press:
- Warm Ups:  95x6, 135x4, 155x2
- Work Sets:  190x5, 160x7, 140x9 (go up 5 lbs on all sets next week)

Front Squats:
- Warm Ups:  140x6, 200x4, 260x2
- Work Sets:  315x4 (Rep PR), 275x6, 225x8 (try for 5, 7, and 9 reps next week)

Barbell Row:
- 240x 5, 5, 5, 5, 5 (go up 2.5 lbs next week)

Handstand Push Ups (1" deficit):
- 2, 2, 2

Monday 12.02.13

Rest day.

Sunday 12.01.13

Warm Up:
- Empty Barbell Complex
- Dynamic Stretching

Strength Training:
Hang Power Snatch:
- Muscle Snatch/Power Snatch/Hang Power Snatch:  95x 3/3/3, 135x 2/2/2, 160x 1/1/1
- Hang Power Snatch:  177.5x 2, 2, 2, 2, 2- (5x3 at this weight next week)

Back Squat:
- Warm Ups:  140x6, 230x4, 320x2
- Work Sets:  395x4 (Rep PR), 335x6, 275x8 (Try for 5, 7, and 9 at these weights next week)

Bench Press:
- Warm Ups:  50x10, 100x8, 140x6, 190x4, 230x2 (extra sets due to shoulder issues)
- Work Sets:  280x5, 240x7, 200x9 (go up 5 lbs on all sets next week)

Weighted Chin Ups:
- Warm Ups:  0x6, 25x4, 50x2
- Work Sets:  55x5, 40x7, 20x9 (go up 5 lbs on all sets next week)

Saturday 11.30.13

Rest day.

Friday 11.29.13

Rest day, but...

Conditioning:

- 5k Row:  19:21.7

- 20:00 of mobility work

Thursday 11.28.13

Strength Training:

Overhead Squats (Goal: 3-5, 5-8, 7-10):

- Warm Ups:  105x6, 165x4, 215x2

- Work Sets:  265x3, 225x5, 185x7 (hold weight on all sets, add reps)

Weighted Pull Ups(Goal: 3-5, 5-8, 7-10):

- Warm Ups:  0x6, +30x4, +60x2

- Work Sets:  +50x4, +35x6, +20x8 (hold weight on all sets, add reps)

Deadlifts (Goal:  3, 5, 7):

- Warm Ups:  185x6, 265x4, 345x2

- Work Sets:  435x3, 365x5, 315x7 (increase 5 lbs on all sets)

Weighted Ring Dips (Goal: 3-5, 5-8, 7-10):

- Warm Ups:  0x6, +30x4, +60x2

- Work Sets:  +50x5, +35x7, +20x10

Training Time:

- 1:07

Wednesday 11.27.13

Rest day.

Tuesday 11.26.13

Strength Training:
Power Cleans (5x3):
- Muscle Clean/Power Clean Warm Up:  135x3/3, 185x2/2, 225x0/2
- Work Sets:  237.5x 3, 3, 3, 3, 3 (increase by 2.5 lbs next week, and switch to hang power cleans)

Shoulder Press (Reverse Pyramid):
- Warm Ups:  85x6, 115x4, 145x2
- Work Sets:  185x5, 155x8, 135x10 (increase all sets by 5 lbs next week)

Front Squat (Reverse Pyramid):
- Warm Ups:  135x6, 185x4, 255x2
- Work Sets:  315x3, 275x5, 225x7 (hold on all sets and increase reps)

Barbell Rows (5x5):
- 237.5x 5, 5, 5, 5, 5 (increase by 2.5 lbs next week)

Handstand Push Ups (1" deficit):
- 2, 2, 1- hit failure on the last set trying for the second rep.

Total Workout Time:  1:10

Monday 11.25.13

Rest day.

Sunday 11.24.13

Warm Up:
- Empty bar snatch, squat, and bench reps
- Dynamic Mobility work

Strength Training:
Power Snatch (5x2):
- Muscle Snatch/Power Snatch Warm Up:  95x3/3, 135x2/2, 155x1/1
- Power Snatch:  175x 2, 2, 2, 2, 2 (+2.5 lbs next week)

Back Squat (Reverse Pyramid):
- Warm Ups:  135x6, 225x4, 315x2
- Work Sets:  395x3, 335x5, 275x7 (hold at these weights next week)

Bench Press (Reverse Pyramid, paused reps, no bouncing):
- Warm Ups:  115x6, 165x4, 225x2
- Work Sets:  275x5, 235x8, 195x10 (+5 lbs on all sets next week)
- Push Ups Finisher:  30 Unbroken.  My chest was destroyed from the bench work.

Weighted Chin Ups (Reverse Pyramid):
- Warm Ups:  0x6, +20x4, +40x2
- Work Sets:  +50x 5, +35x7, +20x8 (Go to 60 and 40 on the first two sets, hold on the 3rd)
- Unweighted Finisher:  7 reps.  Biceps were smoked by this time.

Total training time:  1:20.

Saturday 11.23.13

Rest Day.

Friday 11.22.13

Rest Day.

Thursday 11.21.13

Strength Training:
Overhead Squats (5/3/1 week of 3's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  205x3, 235x3, 265x2 (I lost my balance in the hole on the third rep)

Weighted Pull Ups (Work up to a heavy 3-rep set):
- 0x3, 10x3, 20x3, 30x3, 40x3, 50x3

Deadlifts (5/3/1 week of 3's):
- Warm Ups:  185x5, 225x5, 275x3
- Work Sets:  320x3, 370x3, 415x5

Weighted Ring Dips:
- +40x 5, 5, 5, 5, 5, 5 (next week I'll do 3 warm ups, then 3x6 at this weight)

After the above work I had a few minutes left on my one hour time cap so I did:
- Strict Pull Ups (unweighted):  10
- Strict Ring Dips (unweighted):  13

Wednesday 11.20.13

Rest day.

Tuesday 11.19.13

Power Cleans (5x3):
- Muscle Clean/ Power Clean w/u:  105x3/3, 145x2/2, 195x1/1
- Work Sets:  235x 3, 3, 3, 3, 3- Touch and go on all reps

Shoulder Press (5/3/1 week of 3's):
- Warm Ups:  80x5, 100x5, 120x3
- Work Sets:  140x3, 160x3, 180x6

Front Squat (5/3/1 week of 3's):
- Warm Ups:  135x5, 170x5, 205x3
- Work Sets:  235x3, 270x3, 305x5

Barbell Rows (5x5):
- 235x 5, 5, 5, 5, 5

Handstand Push Ups (strict, 1" deficit):
- 1, 1, 1

I am trying to keep my workouts to one hour, so today I set a stopwatch and did as much as I could in 60 minutes.  I got the lifts I wanted to, and the plan was to do HSPU's until the time expired, but I only got 3 done.

Monday 11.18.13

Today I'm starting an experiment for the next 12 weeks (ending Sunday February 9th).  I'll be reducing my training days to three per week and doing some different things with my diet.  My training days will be all strength, no conditioning, and they will be full body workouts.  I'm hoping to keep them to about an hour so I will be playing with warm up schemes to help reduce time.  Today went about 80 minutes.

Power Snatch (5x2):
- Muscle Snatch/Power Snatch Warm Up:  95x3/3, 135x2/2, 185x0/2, 225x0/0
- Work Sets:  5x2 @ 173 (Go up to 175 next week, then 2.5 every subsequent week)

Back Squat (5/3/1 week of 3's):
- Warm Ups:  165x5, 205x5, 250x3
- Work Sets:  290x3, 330x3, 375x5- These felt strong.  I would have gone for one more if I had a spotter or had I set up inside the power rack with the spotting arms.

Bench Press (5/3/1 week of 3's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  205x3, 235x3, 265x6- My left shoulder was still feeling a little tight and sore from the work I did last week so I stopped there.

Weighted Chin Ups (Work up to a heavy triple):
- 0x3, 10x3, 20x3, 30x3, 40x3, 50x3- This is a good starting point for hopefully some long term progress.  I'll be cycling between 5's, 3's, and 1's wight these.

Sunday 11.17.13

Rest Day.

Saturday 11.16.13

Rest day.

Friday 11.15.13

Strength Training:
Deadlifts (5/3/1 week of 5's):
- Warm Ups:  185x5, 230x5, 275x5
- Work Sets:  300x5, 345x5, 390x5- I didn't go for max reps because of the met con today.

Weighted Ring Dips:
- +40x 5, 4, 4, 3, 3, 3- I'm training at CrossFit 619 and I had to use dumbbells held between my knees, which is a lot harder than the dip belt I use at home.

Conditioning:
"Diane"- 21-15-9 reps for time of:
- Deadlifts @ 225 lbs
- Handstand Push Ups
Time:  20:20

While this is not a good time at all, it is the first time I've ever done this workout with handstand push ups all the way to the floor for all 45 reps.  I'm definitely done with the handstand push up challenge, though.  I think it served it's purpose.  I went from hardly being able to do one to where now I can get sets of 5 strict reps when I'm fresh, and 7-8 kipping reps.  I'll now just move to doing them in my warm ups for a few sets so that I don't regress.

Thursday 11.14.13

Strength Training:

Overhead Squats (5/3/1 week of 5's):

- Warm Ups:  115x5, 145x5, 175x3

- Work Sets:  190x5, 220x5, 250x0- I didn't even try the last set.  My shoulder was bugging me today and I also did not have a lifting belt so I felt a little nervous about it.

Weighted Ring Rows:

- +20x 6, 6, 6, 6, 6, 6- I want to redo this weight and rep scheme next week at home because the set up at this gym had my back touching the ground on each rep.

Handstand Push Ups:

- 24 total done in 6 sets of 4.

Push Ups:

- 48 total

Conditioning:

- Off

Wednesday 11.13.13

Strength Training:
- Off

Conditioning:
Part #1 for time:
- 23 Handstand Push Ups
- 23 Chin Ups
- 46 Sit Ups
- 69 Air Squats
Then..
- 46 Push Ups
Time:  15:03

I did a set of HSPU's to failure, matched that number of chin ups, doubled it for sit ups and tripled it for squats until I had completed the given numbers.  Then I did 46 push ups.

Part #2:
- 10x 50 yard sprints

Tuesday 11.12.13

I'm in San Diego for work and I got a week pass at CrossFit 619.  Pretty cool gym.

Strength Training:
Power Clean:
- Warm Ups:  45x Burgener Warm Ups, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  225x 3, 3, 3, 3, 3- All sets were touch and go.

Press (5/3/1 week of 5's):
- Warm Ups:  80x5, 100x5, 120x5
- Work Sets:  135x5, 150x5, 170x7

Conditioning:
For Time:
- 43 Handstand Push Ups (making up for yesterday and today, days 21 and 22 of the challenge)
- 43 Chest to Bar Pull Ups
- 86 Push Ups
Time:  29:43

I went to failure on the HSPU's, matched those reps in chest to bar pull ups, and continued that pattern until I was done with 43 reps of each, then did all of my push ups.  This took FOREVER today.  I think I tired out my pressing muscles in the strict press and didn't have much left for HSPU's or push ups.

Monday 11.11.13

Rest Day.

Sunday 11.10.13

Strength Training:
Front Squats (5/3/1 week of 5's):
- Warm Ups:  135x5, 175x5, 205x3
- Work Sets:  225x5, 255x5, 287x5- Didn't have anything in the tank in my legs today so I got my 5 reps and called it good.

Weighted Chin Ups (Find 1RM):
- 0x5, 10x4, 20x3, 40x2, 50x2, 60x1, 70x1, 80x1, 90x1, 100x1

Handstand Push Ups Challenge Day #20:
- 5, 4, 4, 4, 3
- 1 rep at about a 1 inch deficit just to see if I could

Barbell Reverse Lunges (alternating):
- 210x 5, 5, 5

Push Ups (78):
- 40, 13, 13, 12- I always do double the number of handstand push ups but I forgot yesterday so I made them up today.

Conditioning:
- None

Saturday 11.09.13

Strength:
- Off

Conditioning:
30:00 Running Clock:
- 19 Handstand Push Ups (4, 4, 3, 3, 3, 2)
- 1900m Row (400, 400, 300, 300, 300, 200)
- 40 yard sprints until the time expires (11 sprints completed)

I broke up the HSPU's as listed below and did 100m of rowing for each rep completed.  This took me around 19:00, then finished off with 11 sprints.

Friday 11.08.13

Strength Training:
Handstand Push Up Challenge Day #18:

Muscle Snatch/ Power Snatch/ Snatch Complex:
- 45x3/3/3, 95x2/2/2, 135x1/1/1, 185x0/1/1, 225x0

Snatch Pulls:
- 275x 1, 1, 1

Power Snatch (3x3@ 70%):
- 152x 3, 3, 3- Touch and go, very easy.  The weight is light but I'm really working my technique and making slow jumps.

Bench Press (5/3/1 week of 5's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  190x5, 225x5, 250x12

Glute/Ham Raises:
- 5, 5, 5- All reps un assisted with hands by my side.  Next time I'll try hands folded across my chest.

Conditioning:
18 reps each of Handstand Push Ups and Pendlay Rows:
- HSPU's:  7, 4, 5, 2
- Pendlay Rows @ 230:  7, 4, 5, 2
Time:  I didn't time it, just went to failure on the HSPU's then matched reps of rows.

Finisher:  36 Push Ups unbroken.

Thursday 11.07.13

Strength Training:
Handstand Push Ups Challenge Day #17:
- Did them during the conditioning

Back Squats (5/3/1 weeks of 5's):
- Warm Ups:  165x5, 205x5, 250x3
- Work Sets:  270x5, 310x5, 352x7

Weighted Ring Rows:
- +20x 5, 5, 5, 5, 5

Conditioning:
As Many Rounds as Possible in 10:00 of:
- 3 Handstand Push Ups
- 4 Chest to Bar Pull Ups
- 5 KB Swings @ 70 lbs
Score:  7 rounds completed 

Wednesday 11.06.13

Handstand Push Up Challenge Day #16- I don't know how much longer my shoulder will cooperate with this.

Strength Training:
- Off

Conditioning:
Part #1:
- 32 Face Pulls
- 16 Handstand Push Ups
- 16 Chin Ups
- 32 Sit Ups
- 48 Squats
- 32 Push Ups
Time:  I didn't time this.  The theory here was to do my handstand push up challenge day #16, equal that number of chin ups, double that number of face pulls, sit ups, and push ups, and triple that number of squats.

Part #2:
- 15:00 of 60 yard sprints, walking back to the start.  I completed 12 sprints. 

Tuesday 11.05.13

Strength Training:
Handstand Push Up Challenge Day #15:
- Done in the metcon\

Deadlifts (5/3/1 week of 1's):
- Warm Ups:  185x5, 225x5, 275x5
- Work Sets:  340x5, 390x3, 432x3- No belt

Weighted Ring Dips:
- 5x5 @ 35 lbs
- One set of 16 unweighted- PR!

Good Mornings:
- 3x5 @ 190

Hollow Rocks:
- 3x10

Power Cleans:
- 95x5, 135x4, 185x3, 225x2, 275x1- Just warming up for the metcon

Conditioning:
For Time:
- Sets of Handstand Push Ups up to 15 (3, 3, 2, 2, 3, 2)
- Matching reps of Power Cleans @ 245 (when I took a break from HSPU's I did the PC's)
- 30 Push Ups immediately after the above work was completed
Time:  9:25.  My triceps were shot.

Monday 11.04.13

Strength Training:
Handstand Push Up Challenge Day #13 and #14:
I missed yesterday but I did 27 reps in my conditioning today to make up for it.

Overhead Squats (5/3/1 week of 1's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  215x5, 245x3, 275x2- Lost my balance at the bottom of the 3rd rep but 3 is very doable.

Weighted Ring Pull Ups:
- Warm Ups:  0x5, +20x3, +40x1
- Work Sets:  +15x 5, 5, 5

Barbell Reverse Lunges:
- 205x 5, 5, 5 (alternating legs each rep)

Evil Wheels:
- 10, 10, 10

Conditioning:
Complete the following in order:
- 27 Handstand Push Ups (3, 3, 3, 3, 3, 2, 3, 2, 2, 3- mostly kipping)
- 27 Pull Ups (including 22 straight butterfly pull ups for a PR!)
- 54 Push Ups
Time:  I did the handstand push ups sets on the minute, the rest was not timed, just done as quickly as possible.

Sunday 11.03.13

Rest day.

Saturday 11.02.13

Strength Training:
Muscle Cleans/ Power Cleans/ Cleans+ Presses/ Push Press/ Jerks:
- 45x 3/3/3, 95x2/2/2, 135x2/2/1, 185x1/2/1, 225x1/1/1, 275x0/1/1, 315x0/0/0

Power Cleans (5x1 @ 90%):
- 262x 1, 1, 1, 1, 1

Shoulder Press (5/3/1 week of 1's):
- 145x5, 165x3, 184x6

Glute/Ham Raises:
- 5, 5, 5 (unweighted, assisted)

Conditioning:
Max Reps of Handstand Push Ups (up to 23 reps) with a 40-yard sprint every time you break:
- Handstand Push Up Sets:  3, 3, 2, 3, 2, 2, 2, 2, 4- last 3 were kipped because I was hitting failure
- Sprints:  9 total
- Push Ups:  46 reps done in sets of 35, 6, and 4 at the end.  triceps were shot by then.

Yesterday should have been day #11 of the handstand push up challenge and today was #12, but I missed yesterday so I needed to do 23 today plus 46 push ups to stay on track.

Friday 11.01.13

Rest day and a golf tournament.  I totally forgot to do my handstand push up challenge, too, so I'm going to make it up tomorrow.

Thursday 10.31.13

Strength Training:
Handstand Push Up Challenge Day #10:
- 10 HSPU's (6, 3, 1) and 20 Push Ups (unbroken)

Front Squats (5/3/1 week of 1's):
- Warm Ups:  135x5, 165x5, 200x3
- Work Sets:  250x5, 285x3, 317x3

Weighted Ring Rows:
- +15x 8, 8, 8, 8, 8, 8- Go up to 20 lbs next week

Conditioning:
10:00 "Cindy", AMRAP of:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
Score:  10 rounds, just tried to do them on the minute.

Wednesday 10.30.13

Handstand Push Up Challenge Day #9

Warm Up:
- 10:00 on the eliptical to try and get the DOMS to subside.

Sprints:
- 15:00 of 40 yards sprints.  I got 16 sprints in with a walk back to the starting line each time.

Tuesday 10.29.13

Handstand Push Up Challenge Day #8

Strength Training:
Muscle Snatch/ Power Snatch/ Snatch:
- 45x Burgener Warm Up
- 95x 2/2/2
- 135x 1/1/1
- 185x 0/1/1
- 225x Fail
- 275x 1 Snatch Pull

Power Snatch:
- 201x 1, 1, 1, 1, 1

Bench Press (5/3/1 week of 1's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  215x5, 245x3, 275x5

Good Mornings:
- 185x 5, 5, 5

Pendlay Rows:
- 225x 5, 5, 5

Conditioning:
10:00 AMRAP of:
- Handstand Push Ups
- Chest to Bar Chin Ups
Score:  19 reps of each.  The first 8 HSPU's were strict for the challenge, the rest were kipping.

Monday 10.28.13

Warm Up:
- Handstand Push Up Challenge Day #7

Strength:
Back Squat (5/3/1 week of 1's):
- Warm Ups:  165x5, 205x5, 245x3
- Work Sets:  310x5, 350x3, 390x3

Weighted Ring Pull Ups:
- Warm Ups:  0x5, +20x3, +40x1
- Work Sets:  +10x 3/5, 2/5, 2/5 (chest to rings/ total reps)

Barbell Reverse Lunges:
- 135x5, 185x4, 225x3, 275x2, 315x1

Medicine Ball GHD Sit Ups:
- +30x 8, 8, 8

Muscle Up Attempts:
- Fail, Fail, Fail- getting closer without a false grip

Conditioning:
3 Rounds for Time of:
- 400m Run
- 10 Reverse Lunges @ 185 (5 each leg, alternating)
- 10 Box Jumps @ 24"
Time:  11:30

Sunday 10.27.13

Rest Day, but Handstand Push Ups Challenge Day #6.

Saturday 10.26.13

Strength Training:
- Off

Conditioning:
16:00 of Dice Sprints:
- 1:  20 Yards
- 2:  30 Yards
- 3:  40 Yards
- 4:  50 Yards
- 5:  60 Yards
- 6:  70 Yards

Skill:
- Handstand Push Up Challenge day #5

Friday 10.25.13

Warm Up:
- Handstand Push Up Challenge Day #4

Strength:
Deadlifts (5/3/1 week of 3's):
- Warm Ups:  185x5, 225x5, 275x3
- Work Sets:  315x3, 365x3, 410x5

Weighted Ring Dips:
- +30x 5, 5, 5, 5, 5
- Unweighted x 15 (strict, no kipping)

Conditioning:
10:00 AMRAP of:
- Max Strict Pull Ups
- Matching number of Push Ups
- Matching Number of Toes to Bar
- 200m Run
Score:  I completed 22 reps each of pull up, push ups and toes to bar and ran 3 times.

Thursday 10.24.13

Strength:
Overhead Squats (5/3/1 week of 3's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  202x3, 231x3, 260x3- My shoulder felt a little sketchy today so I got my minimum reps and called it good.

Weighted Ring Rows:
- +15x 7, 7, 7, 7, 7, 7, 7

That's all I had the energy for today.  I hate having to work out in the afternoon.

Wednesday 10.23.13

Warm Up:
- 10:00 on the eliptical

Skill:
- Day #2 of Handstand Push Up Challenge

Conditioning:
Dice Sprints (Shuttle Version):
- 1:  20 yards
- 2:  2x20 yards
- 3:  3x20 yards
- 4:  4x20 yards
- 5:  5x20 yards
- 6:  6x20 yards

Much rougher than straight sprints.

Tuesday 10.22.13

Strength:
Cleans (4x2 @ 80%):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 315x0 (muscle cleans, power cleans, and cleans)
- Work Sets:  233x 2, 2, 1/1, 2- I lost my balance on my third set.

Shoulder Press (5/3/1 week of 3's):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1 (press, push press, and jerks)
- Work Sets:  136x3, 155x3, 175x7

Conditioning:
10:00 AMRAP of:
- Handstand Push Ups
- Chest to Bar Chin Ups
Score:  18 reps of each, tied my previous best for this workout.  My goal is to get to 30 reps of each and then add a deficit to the handstand push ups and add weight to the chin ups.

Monday 10.21.13

Strength:
Front Squats (5/3/1 week of 3's):
- Warm Ups:  135x5, 170x5, 205x3
- Work Sets:  235x3, 270x3, 300x6- Rep PR!

Weighted Ring Pull Ups:
- Warm Ups:  +0x 5, +15x3, +30x1
- Work Sets:  +10x 3/5, 3/5, 3/5 (chest to rings/total reps)

Ring Muscle Ups (No false grip):
- 3 attempts, all fails

Conditioning:
"Death by 10m":
- Run 10m the first minute, 20m the second minute, 30m the third, etc until you can't complete the required work in the given time.  This is done in 10m shuttles
Score:  5 feet away from finishing round 14

Sunday 10.20.13

Rest day.

Saturday 10.19.13

Conditioning:
15:00 of Dice Sprints:
- 1:  10 Yards
- 2:  20 Yards
- 3:  30 Yards
- 4:  40 Yards
- 5:  50 Yards
- 6:  60 Yards
Roll the dice, sprint the given distance, walk back, roll again.  Repeat for 15:00.

Friday 10.18.13

Strength:
Bench Press (5/3/1 week of 3's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  205x3, 230x3, 260x10- Bench felt strong today.  This may be a rep PR, actually.

Snatches (4x2 @ 80%):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x Almost
- Work Sets:  170x 2, 2, 2, 2- Touch and go on all sets

Skull Crushers:
- 130x 8, 8, 8

Conditioning:
10:00 AMRAP of:
- 5 Hang Muscle Snatches @ 95 lbs
- 10 Snatch Push Presses
- 15 Double Unders
Score:  6 rounds + 3 Hang Muscle Snatches.  Shoulders were on fire!

Thursday 10.17.13

Strength:
Back Squats (5/3/1 week of 3's):
- Warm Ups:  165x5, 205x5, 245x3
- Work Sets:  290x3, 330x3, 370x6- Rep PR!

Box Jumps:
- 30"x 2 reps immediately after every set of squats 

Weighted Ring Rows:
+15x 6, 6, 6, 6, 6, 6

Barbell Curls:
- 125x 8, 8, 8

GHD Sit Ups:
- 16, 16, 16

Conditioning:
10:00 AMRAP of:
- Push Ups to failure
- Row 10x the number of meters every time you take a break
Score:  I completed 100 push ups and rowed 1000m

Wednesday 10.16.13

Rest day.

Tuesday 10.15.13

Strength:
Deadlifts (5/3/1 week of 5's):
- Warm Ups:  185x5, 225x5, 275x3
- Work Sets:  300x5, 345x5, 390x7- Came to a full stop between reps, no touch-and-go's.

Handstand Push Ups Practice:
- 8 strict singles done in between deadlift sets.

Conditioning:
Part 1:  10:00 AMRAP of:
- Handstand Push Ups
- 10 lbs Weighted Chest to Bar Chin Ups (matching reps of handstand push ups)
Score:  16 reps

Part 2:  10:00 AMRAP of KB Snatches (AKA, "Secret Service Snatch Test"):
- 53 lbs, Any hand, switch as needed, rest as needed.
Score:  188 reps.  Last time I only got 167 reps.  I wanted 200 but I'll take it.

Monday 10.14.13

Strength:
Overhead Squats (5/3/1 week of 5's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  190x5, 215x5, 245x7- Rep PR!

Weighted Ring Pull Ups:
- Warm Ups:  0x5, +15x3, +30x1
- Work Sets:  +10x3/5, 2/5, 2/5 (chest to rings/ total reps)

Power Cleans:
- 135x5, 185x3, 225x1- Just a warm up for the conditioning

Ring Dips:
- 0x5, +25x3, +50x1- Also a warm up for the conditioning

Conditioning:
"Elizabeth"- 21-15-9 reps for time of:
- Power Cleans @ 135
- Ring Dips
Time:  5:07- PR!

Sunday 10.13.13

Rest day.

Saturday 10.12.13

Rest day, but not really.  I spent the whole day moving furniture and stuff and I'm tired.

Friday 10.11.13

Strength:
Cleans (3x3 @ 70%):
- Warm Ups:  Combo of Muscle Cleans, Power Cleans, and Cleans @ 45, 95, 135, 185, 225, and 275
- Work Sets:  205x 3, 3, 3- All reps were touch-and-go

Shoulder Press (5-3-1 week of 5's):
- Warm Ups:  Combo of Presses, Push Presses, and Jerks @ 45, 95, 135, 185, 225, and 275
- Work Sets:  135x5, 150x5, 165x11- Rep PR!

Barbell Curls:
- 125x 7, 7, 7

Skull Crushers:
- 125x 10, 10, 10- I'll go up 5 lbs next week

Conditioning:
- Off

Thursday 10.10.13

Strength:
Front Squats (5/3/1 week of 5's):
- Warm Ups:  135x5, 165x5, 200x3
- Work Sets:  220x5, 250x5, 285x7

Weighted Pull Ups:
- Worked up to 50x1, not maxing out today just warming up for the conditioning

Conditioning:
"Fran":  21-15-9 reps of:
- Thrusters @ 95 lbs
- Pull Ups
Time:  4:10.  Better than my last time of 4:13, not as good as my all-time best of 3:32.

Wednesday 10.09.13

Rest Day.  I was hoping to sprint but it didn't happen.

Tuesday 10.08.13

Strength:
Snatch (3x3@ 70% of 215):
- Warm Ups:  45, 95, 135, 185, and 225 (missed at 225)
- Work Sets:  152x 3, 3, 3- touch and go on all reps

Back Squat (5/3/1 week of 5's):
- Warm Ups:  165x5, 205x5, 245x3
- Work Sets:  275x5, 315x5, 350x6

Bench Press (5/3/1 week of 5's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  205x5, 225x5, 245x13

Weighted Ring Rows:
- +15x 5, 5, 5, 5, 5

Conditioning:
10:00 AMRAP of:
- Handstand Push Ups
- Chest to Bar Chin Ups
Score:  Only 15 reps of each.  After 4 days in Vegas I'm not surprised to do worse than last time.

Monday 10.07.13

Rest day and traveling back home.

Sunday 10.06.13

Rest day.

Saturday 10.05.13

Vacation and rest day #3.

Friday 10.04.13

Rest day.

Thursday 10.03.13

Rest Day.  I'll be in Vegas for a few days.  Thought about bringing workout stuff for like 1.37 seconds.  Then I came to my senses.

Wednesday 10.02.13

Strength:
Front Squats (5/3/1 week of 3's):
- Warm Ups:  135x5, 165x5, 205x3
- Work Sets:  234x3, 267x3, 300x5

Conditioning/Skill Work:
10:00 for max reps of:
- Handstand Push Ups
- Equal number of Chest to bar Chin Ups
Score:  I completed 17 reps of each. 

Tuesday 10.01.13

Strength:
Muscle Snatch/Power Snatch/Snatch Complex:
- 45x3/3/3, 95x2/2/2, 135x1/1/1, 185x0/1/1, 225x0

Snatch (4x2 @ 80% of 210):
- 170x 2, 2, 2, 2- All reps touch and go.

Bench Press (5/3/1 week of 3's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  202x3, 231x3, 260x9

Bar Dips:
- +20x 10, 10, 10

Conditioning:
21-15-9 reps for time of:
- Hang Muscle Snatch @ 100 lbs
- 24" Box Overs
Time:  6:53

Monday 9.30.13

Strength:
Back Squat (5/3/1 week of 3's):
- Warm Ups:  165x5, 205x5, 245x3
- Work Sets:  287x3, 328x3, 369x5

Weighted Ring Rows:
- +10x 5, 5, 5, 5, 5

Chin Ups (strict, dead hang, chest to bar):
- 7, 6, 5

Conditioning:
8 rounds for max reps of:
- 20 seconds of burpees
- 10 seconds rest
- 20 seconds of wall ball
- 10 seconds rest
Score:  116 total reps.

Sunday 9.29.13

Strength:
Deadlifts (5/3/1 week of 5's):
- Warm Ups:  185x5, 225x5, 275x3
- Work Sets:  296x5, 341x5, 387x6

Weighted Ring Dips:
- +25x 8, 8, 8, 8, 8, 8- Go up to 30 lbs next week

Skull Crushers:
- 125x 9, 9, 9

Conditioning:
- Off

Saturday 9.28.13

Strength:
Overhead Squats (5/3/1 week of 5's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  188x5, 216x5, 245x6 (Rep PR)

Weighted Ring Pull Ups (Chest to rings):
- +10x 4/5, 4/5, 3/5, 3/5, 3/5, 3/5

Barbell Curls:
- 125x 6, 6, 6

Conditioning:
10:00 ascending rep ladder of:
- Power Snatch to a sntach grip behind the neck thruster @ 115
- Box Jumps @ 24"
- Burpee Pull Ups
Score:  I did 5 rounds + 6 reps of the power snatch complex

Friday 9.27.13

Strength:
Cleans (3x3 @ 70% of 285):
- Warm Ups: 95x5, 135x4, 185x3, 225x2, 275x1 (push press and jerk at each weight, jerk only at 275)
- Work Sets:  203x 3, 3, 3- All reps touch and go

Shoulder Press (5/3/1 week of 5's):
- Warm Ups:  75x5, 95x5, 115x3
- Work Sets:  126x5, 146x5, 165x10

Bar Dips:
- +15x 10, 10, 10

Conditioning:
20-15-10-5 reps for time of:
- KB Clean and Push Press @ 70 lbs
- Knees to Elbows
Time:  7:58.  My grip was getting smoked and I was just glad to finish without falling off of the bar.

Thursday 9.26.13

Strength:
Front Squat (5/3/1 week of 5's):
- Warm Ups:  135x5, 165x5, 200x3
- Work Sets:  217x5, 250x5, 284x6

Weighted Ring Rows:
- +5x 7, 7, 7, 7, 7, 7

Chin Ups (dead hang, strict, chest to bar):
- 6, 5, 5

Conditioning:
1 rep each the first minute, 2 each the second minute, etc until you can't complete the round:
- Russian KB Swings @ 70 lbs
- Box Jumps @ 26 inches
Score:  10 full rounds plus 11 swings and 6 jumps

Wednesday 9.25.13

Rest Day.

Tuesday 9.24.13

Strength:
Snatch (3x3 @ 70% of 235):
- Warm Ups:  45x3/3/3, 95x2/2/2, 135x1/1/1, 185x0/1/1, 225x0
- Work Sets:  150x 3, 3, 3

Bench Press (5/3/1 week of 5's):
- Warm Ups:  45x10, 95x8, 135x6
- Work Sets:  185x5, 215x5, 245x12- Only got 10 at this weight 3 weeks ago.

Skull Crushers:
- 125x 8, 8, 8

Conditioning:
10:00 of:
- Handstand Push Ups
- Chest to Bar Pull Ups
Score:  18 of each- I did as many HSPU's as I could, then matched that number of pull ups for as many reps as possible in the time frame.  HSPU's are definitely a huge glaring weakness.

Monday 9.23.13

Strength:
Back Squat (5/3/1 week of 5's):
- Warm Ups:  165x5, 205x5, 245x3
- Work Sets:  267x5, 308x5, 349x6- This is the first time squatting heavy since surgery and it I was able to get one more rep than the last time I did this same weight.  Not bad.

Weighted Ring Pull Ups:
- +5x 5, 5, 5, 5, 5, 5- I finally got all sets of 5 with my chest to the rings.  I'll try 10 lbs next time.

Barbell Curls:
- 120x 10, 10, 10- 125 next time.

Conditioning:
3 Rounds for Time of:
- 10 Front Rack Walking Lunges @ 165 lbs
- 50 Double Unders
Time:  6:31

This was my first metcon in three and a half weeks and it showed.  That was harder than it needed to be.

Sunday 9.22.13

Rest Day.

Saturday 9.21.13

Rest Day.

Friday 9.20.13

Strength:
Overhead Squats (last deload day):
- Warm Ups: 45x5, 75x5, 95x5
- Work Sets:  135x8, 170x8, 205x8

Ring Rows:
- +5x 6, 6, 6, 6, 6, 6

Deadlifts (last deload day):
- Warm Ups:  95x5, 135x5, 185x5
- Work Sets:  225x8, 275x8, 315x8

Weighted Ring Dips:
- +25x 7, 7, 7, 7, 7, 7

Finisher:
Complete 30 reps each in super-set fashion of:
- Close Grip Chin Ups
- Bar Dips with 25 lbs
I completed these in sets of 10, 8, 6, 4 and 2.  Arms were smoked.

Conditioning:
- Still off.  Back at it on Monday.

Thursday 9.19.13

Strength:
Power Cleans:
- 105x3, 135x3, 165x3, 195x3, 225x3, 255x3

Shoulder Press:
- Warm Ups:  75x5, 95x5, 115x5
- Work Sets:  135x8, 155x8, 175x8

Hang Power Cleans:
- 225x 3, 3, 3

KB Overhead Extensions:
- 44x 9, 9, 9 (left, then right)

Conditioning:
- Still off.

Wednesday 9.18.13

Strength:
Front Squat (deload/ recovery):
- Warm Ups:  45x5, 95x5, 135x5
- Work Sets:  185x8, 205x8, 225x8

Weighted Ring Pull Ups:
- +5 x 5, 4/5, 4/5, 4/5, 4/5, 4/5 (25 reps chest to rings/ 30 reps total)

KB Curls:
- 53x 5, 5, 5- 53 is a big jump up from 44.

Conditioning:
- Still off.

Tuesday 9.17.13

Strength:
Power Snatch:
- 45x3, 75x3, 105x3, 135x3, 165x3, 195x2

Bench Press:
- Warm Ups:  95x5, 135x5, 185x5
- Work Sets:  215x8, 235x8, 255x10

Hang Muscle Snatch:
- 115x 5, 5, 5

Skull Crushers:
- 120x 10, 10, 10

Conditioning:
- Still Off

Monday 9.16.13

Strength:
Back Squats (reload/recovery):
- Warm Ups:  45x5, 95x5, 135x5
- Work Sets:  185x8, 225x8, 275x8

Ring Rows:
- 8, 8, 8, 8, 8, 8 (all unweighted)

Bulgarian Split Squats:
- 9, 9, 9 (holding 10 lbs dumbbells)

Barbell Curls:
- 120x 9, 9, 9

Conditioning:
- Still Off

Sunday 9.15.13

Rest and football.  And WWE.

Saturday 9.14.13

Strength:
Deadlift (de-load week):
- Warm Ups:  45x10, 95x9, 135x8
- Work Sets: 185x8, 225x8, 275x8

Weighted Ring Dips:
- +25x 6, 6, 6, 6, 6, 6

Bar Dips:
- +10x 10, 10, 10

Good Mornings:
- 185x 5, 5, 5

Conditioning:
- Still Off

Friday 9.13.13

Strength:
Overhead Squat 8, 8, 8:
- Warm Ups:  45x5, 75x5, 95x5
- Work Sets:  115x8, 145x8, 175x8- Bottom of the squat is causing less pain now but still backing way off for another week.

Ring Pull Ups (chest to rings):
- +5x 5, 5, 4/5, 3/5, 3/5, 3/5- The last 4 sets the first number is how many times I got my chest to the rings, the second number is total pull ups for the set.

Snatch Push Press (behind the neck):
- 175x 5, 5, 5

Barbell Curls:
- 120x 8, 8, 8

Conditioning:
- Still off

Thursday 9.12.13

Strength:
Shoulder Press 3x8:
- Warm Ups:  75x5, 95x5, 115x5
- 125x8, 145x8, 165x8

Hang Power Cleans (Work up to a heavy single with no pain):
- 45x10, 75x9, 105x8, 135x7, 165x6, 195x5, 225x4, 245x3, 265x2, 285x1

KB Overhead Tricep Extensions:
- 44x 8, 8, 8

Finisher:
3 Supersets with no rest of:
- 10 Push Ups
- 10 Barbell Shrugs @ 225

Conditioning:
- Off

Wednesday 9.11.13

Strength:
Front Squat 3x8:
- Warm Ups:  45x5, 95x5, 135x5
- Work Sets:  170x8, 185x8, 200x8- Really light weight focusing on not hurting

Ring Pull Ups (chest to rings):
- 5, 5, 5, 5, 5, 5- I want to focus on getting a muscle up so I'll be hitting a lot of my pull ups on rings for a little bit.

KB Curls:
- 44x 10, 10, 10

Conditioning:
- Off

Squatting movements cause pain so it's going to be a little bit before I can load those up heavy again.

Tuesday 9.10.13

Strength:
Bench Press 3x8:
- Warm Ups:  95x5, 135x5, 185x5
- Work Sets:  205x8, 225x8, 245x11 (I got 10 last week)

Skull Crushers:
- 120x 9, 9, 9

Muscle Snatch from the High Hang:
- 45x10, 65x9, 85x8, 105x7

Bench Press and Skull Crushers didn't hurt my abdomen at all, so I pushed it a little.  I was supposed to snatch today, but the starting position and the receiving position both hurt abdomen from my surgery, so I just just did some snatch assistance work while figuring out what kind of weight I could handle without pain.  I think I can up the weight a little next time.

Conditioning:
- Off

Monday 9.09.13

Getting back into the gym (probably against doctor's orders) just to move around a bit.  I'm getting sick of sitting around all day.  I'm probably going to keep it light and high rep for a cycle or two.

Strength:
Back Squat 3x8:
- Warm Ups:  45x5, 95x5, 135x5
- Work Sets:  165x8, 205x8, 245x8

Ring Rows:
- 7, 7, 7, 7, 7, 7 (all unweighted)

Barbell Curls:
- 115x 10, 10, 10

Conditioning:
- Off

Sunday 9.08.13

Rest, football, and food.  Gotta carb up for the coming week of not working out.  Stupid appendix.

Saturday 9.07.13

Rest Day.

Friday 9.06.13

You guessed it.  Still resting.

Thursday 9.05.13

Still resting....

Wednesday 9.04.13

Rest Day #4.

Tuesday 9.03.13

Rest Day #3.

Monday 9.02.13

Rest day #2.

Sunday 9.01.13

Appendicitis.  Damn.  Rest day number 1.

Saturday 8.31.13

Recovery Workout:
8 Ladders of the following:
- 1-Arm DB Press @ 45
- DB Snatch @ 45
- 1-Leg Hip Thrusts

Sprints:
- 9x 60 yard sprints

Friday 8.30.13

Strength:
Snatches (3x3 @ 70% of 235):
- Warm Ups:  85x 3/2/1, 105x2/1/1, 135x1/1/1
- Work Sets:  149x 3,3,3

Bench Press (65%, 75%, and 85% for 5's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  188x5, 216x5, 245x10

Bar Dips:
- 10, 10, 10 (unweighted)

Bear Complex 1rm:
- Worked up to 275, which I got it locked out on the last press but lost my balance.

Conditioning:
30 reps of the The Bear @ 195 (20:00 time cap):
- 26 reps completed in 20:00

Finisher:
- 50 Band Good Mornings

Thursday 8.29.13

Strength:
Back Squats (65, 75, and 85% for 5's):
- Warm Ups:  165x5, 205x5, 245x3
- Work Sets:  267x5, 308x5, 349x5

Ring Rows:
- +15x 6, 6, 6, 6, 6, 6

KB Curls:
- 44x 9, 9, 9

Conditioning:
4x 500m Row with 3:00 rest:
- 1:28.2
- 1:36.5
- 1:36.9
- 1:38.8

Finisher:
- 50 Evil Wheels in sets of 11, 11, 11, 11, and 6.

Wednesday 8.28.13

Recovery Circuit:
3x14 of the following:
- Single Arm DB Row @ 75 lbs
- Single Leg Band Goodmornings
- Bulgarian Split Squats @ 5 lbs

DB Raises Giant Set (rear, front, side):
- 3x10 @ 20 lbs (10 reps each direction per set)

Sprints:
- 11x 40 yard sprints

Tuesday 8.27.13

Strength:
Deadlifts (75%, 85%, and 95% of 500):
- Warm Ups:  135x5, 225x5, 315x5
- Work Sets:  375x5, 425x3, 475x1

Weighted Ring Dips:
- +75x 1, 1, 1, 1, 1, 1

Skull Crushers:
- 120x 8, 8, 8

Conditioning:
Complete as many ladders as possible in 10:00 of:
- Tire Flips (B.A.T.)
- Handstand Push Ups
Score:  I only got 4 rounds and 2 flips into round 5.  An early morning SWAT call out left me doing this workout at 2:00 pm without having eaten all day and I was starting to feel the lack of energy.

Finisher:
- 50 GHD Hip Extensions 5x10

Monday 8.26.13

Strength:
Overhead Squats (75%, 85%, and 95% of 285):
- Warm Ups:  95x5, 135x5, 185x5
- Work Sets:  214x5, 242x3, 271x3- PR!

Weighted Chest to Bar Chin Ups:
- +40x 1, 1, 1, 1, 1, 1

Barbell Curls:
- 115x 9, 9, 9

Conditioning:
"Helen"- 3 Rounds for time of:
- 400m Run
- 21 KB Swings @ 53 lbs
- 12 Pull Ups
Time:  10:15- 23 seconds slower than my PR.  My runs were terrible, especially the last one.  KB swings and pull ups were unbroken.

Finisher:
- 50 GHD Sit Ups in 5 sets of 10

Sunday 8.25.13

Rest Day.

Saturday 8.24.13

Rest Day.

Friday 8.23.13

Strength:
Cleans (5x1 @ 90% of 285):
- Warm Ups:  45x Burgener WU, 95x3/2/1, 135x 2/2//1, 185x1/1/1, 225x0/1/1, 275x0/0/1
- Work Sets:  257x 1, 1, 1, 1, 1

Shoulder Press (5/3/1 week of 1's, training max of 195):
- Press/Push Press Warm Ups: 55x5/5, 105x4/4, 145x3/3, 195x0/4, 235x0/2
- Press Work Sets:  146x5, 166x3, 185x3- Should've been able to get 5 on the last set but my shoulders are wrecked from all the push ups yesterday.

KB Overhead Extensions:
- 44x 7, 7, 7- One arm at a time.

Conditioning:
For Time:
- 12-9-6-3 reps of Thrusters @ 155
- Start each round with 50 double unders
Time:  7:29.  I was all uncoordinated with the jump rope today.

Core Finisher:
- 50 Band Good Mornings in 5 sets of 10 (heavy black band)

Thursday 8.22.13

Strength:
Front Squat (5/3/1 week of 1's, 330 training max):
- Warm Ups:  135x5, 185x5, 225x5
- Work Sets:  248x5, 281x3, 315x3

Weighted Chest to Bar Pull Ups:
- +40x 1, 1, 1, 1, 1, 1

KB Curls (alternating):
- 44x 8, 8, 8

Conditioning:
AMRAP in 10:00 of:
- 10 Push Ups
- 10 Barbell Rows @ 115 lbs
Score:  11 rounds + 8 push ups

Finisher:
- 50 Evil Wheels (5x10)

Wednesday 8.21.13

Recovery Circuit:
3 Rounds of the following:
- 13 Single Arm DB Overhead Presses @ 45
- 13 Single Arm DB Rows @ 75
- 13 Bulgarian Split squats each leg holding 5 lbs DB's
- 13 Single Leg Band Good Mornings
- 13 Single Leg Hip Thrusts

Sprints:
- 6x 80 yard sprints

Tuesday 8.20.13

Strength:
Snatches (5x1 @ 90% of 235):
- Muscle Snatch/Power Snatch/Snatch:  95x3/2/1, 135x2/1/1, 185x0/1/1, 225x0
- Work Sets:  212x 1, 1, 1, 1, x- Failed on the last rep.  I just lost the bar forward.

Bench Press (5/3/1 week of 1,s, 285 training max):
- Warm Ups:  95x10, 135x8, 185x6
- Work Sets:  212x5, 242x3, 271x5

Skull Crushers:
- 115x 10, 10, 10- Go up 5 lbs next week.

Conditioning:
- None.  My body is sore from yesterday so I decided to give it a break.

Monday 8.19.13

Strength:
Back Squats (5/3/1 week of 1's, 405 training max):
- Warm Ups:  95x5, 185x5, 275x5
- Work Sets:  304x5, 344x3, 385x3

Ring Rows:
- +15 lbs x 5, 5, 5, 5, 5, 5

Barbell Curls:
- 115x 8, 8, 8

Conditioning:  
"The Chief"
5 x 3:00 of AMRAP of:
- 3 Power Cleans @ 135
- 6 Push Ups
- 9 Air Squats
* 1:00 rest in between each 3:00 round
Score:  22 Rounds even (starting each round where I left off the previous round)

Sunday 8.18.13

Rest Day.

Saturday 8.17.13

I was hoping to hit a recovery workout during my lunch break but it was too busy at work, so it ended up being a complete rest day.

Friday 8.16.13

Strength:
Deadlifts (5/3/1 week of 3's, 500 training max):
- Warm Ups:  135x8, 225x6, 315x4
- Work Sets:  350x3, 400x3, 450x3

Weighted Ring Dips:
- +50 lbs x 3, 3, 3, 3, 3, 3

Conditioning:
4 Rounds for time of:
- 30 KBS @ 62 lbs
- 20 Walking Lunges with the KB held to chest
Time:  9:57

Thursday 8.15.13

Strength:
Overhead Squats (5/3/1 week of 3's, 285 training max):
- Warm Ups:  75x8, 125x6, 165x4
- Work Sets:  200x3, 228x3, 257x3

Chest to Bar Chin Ups:
- +20x 3, 3, 3, 3, 3, 3

Conditioning:
AMRAP in 12:00 of:
- 6 Push Presses @ 115
- 8 Pull Ups
- 10 Burpees
Score:  6 Rounds + 6 PP's, 8 PU's, and 1 Burpee

Wednesday 8.14.13

Recovery Circuit:
3 Rounds of the following:
- 12 Single Arm DB Overhead Presses @ 45 (1 arm at a time)
- 12 Single Arm DB Rows @ 75
- 12 Bulgarian Split squats each leg holding 5 lbs DB's
- 12 Single Leg Deadlifts holding a 45 lbs DB in one hand (same side as working leg)
- 12 Single Leg Hip Thrusts

Sprints:
- 18x 60 yard sprints

Tuesday 8.13.13

Strength:
Cleans (4x2 @ 80% of 285):
- Muscle Clean/Power Clean/Clean Complex:  95x3/2/1, 135x2/2/1, 185x1/1/1, 225x0/1/1, 275x0/0/1
- Work Sets:  228x 2, 2, 2, 2

Shoulder Press (5/3/1 week of 3's, 195 training max):
- Push Press Warm Ups:  50x10, 100x8, 140x6, 190x4, 230x2
- Work Sets:  137x3, 156x3, 176x5

Skull Crushers:
- 115x 9, 9, 9

Conditioning:
AMRAP in 10:00 of:
- 5 Hang Power Cleans @ 145
- 30 Double Unders
Score:  8 rounds + 24 Double Unders

Monday 8.12.13

Strength:
Front Squat (5/3/1 week of 3's with a 330 training max):
- Warm Ups:  115x8, 155x6, 205x4
- Work Sets:  231x3, 264x3, 297x3

Chest to Bar Pull Ups (3's):
- +20x 3, 3, 3, 3, 3, 3

Barbell Curls:
- 100x 10, 10, 10- Up the weight by 5 lbs next week.

Conditioning:
1/2 "Kalsu":
- 50 Thrusters @ 135 lbs
- At the top of every minute perform 5 burpees
Time:  7:59

Sunday 8.11.13

Rest Day.

Saturday 8.10.13

Recovery Circuit:
3 Rounds of the following:
- 11 Single Arm DB Overhead Presses @ 45 (1 arm at a time)
- 11 Single Arm DB Rows @ 75
- 11 Bulgarian Split squats each leg holding 5 lbs DB's
- 11 Single Leg Deadlifts holding a 45 lbs DB in one hand (same side as working leg)
- 11 Single Leg Hip Thrusts

Sprints:
- 10x 40 yard sprints

Friday 8.09.13

A.M. Session:

Strength:
Snatch (4x2 @ 80% of 235):
- Muscle Snatch/Power Snatch/Snatch:  45x BWU, 95x3/3/3, 135x2/2/2, 185x0/1/1, 225x0,0
- Work Sets:  188x 2, 2, 2, 2- Touch and go on all sets.

Bench Press (5/3/1 week of 3's at a 285 training max):
- Warm Ups:  95x8, 135x6, 185x4
- Work Sets:  200x3, 228x3, 257x7

Conditioning:
AMRAP in 10:00 of:
- 3 Hang Power Snatch @ 115
- 6 Snatch Grip Rack Thrusters @ 115
- 9 Lateral Jumps over the barbell
Score:  8 rounds + 5 reps into round 9

I was trying to do a round on the minute but fell off that pace in round 4.

P.M. Session:

Arm Super-set #1 (30 reps in as few sets as possible):
- Close Grip Chin Ups:  9,9,9,3
- Bar Dips:  9,9,9,3 (I matched the reps of chin ups)

Arm Super-set #2 (30 reps total):
- DB Zottman Curls @ 45 lbs:  9,9,9,3
- DB Overhead Extensions @ 45 lbs:  9,9,9,3

Shoulder Tri-Set (30 reps each way):
- Rear/Front/Side Delt Raises @ 20 lbs:  9,9,9,3

Thursday 8.08.13

A.M. Session

Strength:
Back Squat (3's at 70, 80, and 90% of 405):
- Warm Ups:  75x8, 165x6, 255x4
- Work Sets:  284x3, 324x3, 365x3

Ring Rows:
- +10x 5, 5, 5, 5, 5- I'll move up to 15 lbs next week.

Conditioning:
5 Rounds of:
- 1:00 to get 30 Russion KB Swings @ 70 lbs
- 1:00 rest
* For every round where 30 reps are not completed perform 15 burpees at the end
Score:  All rounds completed, no burpee penalties.

P.M. Session

AMRAP in 20:00 of:
- 100 Single Unders
- 10 Hanging Leg Raises
- 8 DB Crunches
- 6 Evil Wheels
Score:  7 rounds

Wednesday 8.07.13

Recovery Circuit:
3 Rounds of:
- 10x single arm DB overhead press @ 45 (one arm at a time)
- 10x DB rows @ 75 (one arm at a time)
- 10 Bulgarian Split squat each leg holding 5 lbs DB's
- 10 single leg deadlifts holding a 45 lbs DB (10 each leg)
- 10 single leg hip thrusts (unweighted)

Sprints:
- 10x 40 yard sprints, resting only long enough to walk back to the starting line.

Tuesday 8.06.13

Strength:
Deadlift (5/3/1 week  of 5's, 500 training max):
- Warm Ups:  135x5, 225x5, 315x5
- Work Sets:  325x5, 375x5, 425x5

Weighted Ring Dips:
- +25x 5, 5, 5, 5, 5

Skull Crushers:
- 115x 8, 8, 8

Conditioning:
6 Rounds for time of:
- 10 KB Swings @ 70 lbs
- 10 1-Arm KB squats (alternating arms each round)
- 25 yard overhead waiter walk @ 70 lbs (alternating arms each round)
Time:  12:20

Today was tough to get through.  Being on day 8 of around 15g of carbs a day combined with my heaviest barbell lift and tough met con, I felt drained.  Good thing tomorrow is Carb Nite, son!

Monday 8.05.13

Strength:
Overhead Squats (Week of 5's with a 285 training max):
- Warm Ups:  45x10, 95x8, 135x6
- Work Sets:  185x5, 214x5, 242x5

Chest to Bar Chin Ups:
- 5, 5, 5, 5, 5- All unweighted

Barbell Curls:
- 100x 9, 9, 9

Conditioning:
On the minute perform:
- 1 Power Snatch and 2 Overhead Squats @ 180
- 1 Pull Up, adding another pull up each round
Score:  6 total rounds.

I was trying to do butterfly chest to bar pull ups \, which I mostly did.  The snatch became the limiting factor, though, as my back started to tighten up a lot.  I didn't do any snatch movement prep or warm up for this metcon, though, which was probably the problem.

Sunday 8.04.13

Rest Day.

Saturday 8.03.13

Arm and Shoulder Supplemental Work:
- Close-Grip Chin Ups:  8, 8, 8, 6
- Bar Dips:  8, 8, 8, 6
- Zottman Curls @ 45 lbs:  8, 8, 8, 6
- Overhead DB Extensions @ 45 lbs:  8, 8, 8, 6
- Rear/Front/Side Delt Raises @ 20 lbs:  8, 8, 8, 6

Friday 8.02.13

AM Session

Strength:
Cleans (3x3 @ 70% of 1RM):
- Muscle Clean/ Power Clean/ Clean:  95x3/3/1, 135x2/2/1, 185x1/1/1, 225x0/1/1, 240x0/0/1
- Work Sets:  200x 3, 3, 3- All reps touch and go with no pause

Shoulder Press (5/3/1 week of 5's with a 195 training max):
- Push Press Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Press Sets:  127x5, 146x5, 166x7

Conditioning:
3 times through the following complex is one round.  Did 3 rounds with 1:00 rest in between each round.  For each time the barbell is dropped, other than during the 1:00 rest, do 5 burpees at the end:
- 9 Deadlifts @ 95 lbs
- 9 Hang Power Cleans @ 95 lbs
- 9 Push Jerks @ 95 lbs
Time:  6:06 with no drops.

PM Session:
3 Rounds for recovery of:
- 1-Arm DB Overhead Press @ 40 lbs (15 reps each arm)
- 1-Arm DB Row @ 70 lbs (15 reps each arm)
- Bulgarian Split Squats (15 reps each leg)
- Good Mornings @ 135 lbs (15 reps)
- Sit Ups (15 reps)
Score:  None, this was untimed just moving to get some blood flow and stimulate recovery.

Thursday 8.01.13

A.M. Session:

Strength:
Front Squat (5/3/1 week of 5's with a 330 training max):
- Warm Ups:  45x10, 115x8, 185x6
- Work Sets:  215x5, 248x5, 281x5

Strict Chest to bar Pull Ups:
- 5, 5, 5, 5, 5, 5- all unweighted

Conditioning:
4 Rounds for Time of:
- 10 Wall Balls
- 15 Box Jumps @ 24"
- 20 Toes to Bar
Time:  15:02.  Seems like I spent most of my time on the toes to bar.

P.M. Session:
AMRAP in 20:00:
- 100 Single Unders
- 10 Hanging Leg Raises
- 8 1-Arm Twisting Crunches with 35 lbs (8 each arm)
- 6 Evil Wheels
Score:  6 Rounds + 10 Hanging Leg Raises, then I finished the 7th round.

Wednesday 7.31.13

Strength:
Snatch (3x3 @ 70% of 235):
- Muscle Snatch/Power Snatch/Snatch:  45x Burgener Warm Up, 95x1/1/2, 135x1/1/1, 185x0/1/1, 225x0
- Work Sets:  165x 3, 3, 3- all reps touch and go

Bench Press (5/3/1 week of 5's with a training max of 285):
- Warm Ups:  45x10, 95x8, 135x6
- Work Sets:  185x5, 214x5, 242x10

Skull Crushers:
- 115x 8, 8, 8

Conditioning:
AMRAP in 10:00 of:
- 275 Snatch Deadlift
- 10 Burpees
- 20 Double Unders
Score:  5 Rounds + 5 Deadlifts and 2 Burpees

P.M. Session
- 10x 40 yard sprints

Tuesday 7.30.13

Back from vacation and seriously needing to work off the damage I did last week while I was gone.  No banana hammocks for a few weeks until I get back in shape.  Today I started a new training cycle of 5/3/1 with the same lifts I've been working on.  It won't be the classic powerlifting version of 5/3/1, but more of a bastardized CrossFit version.

Strength:
Back Squats (405 training max):
- Warm Ups:  45x10, 135x8, 225x6
- 263x5 (65%)
- 304x5 (75%)
- 344x5 (85%) - Forgot to attempt max reps but that's ok, the weights felt heavy today like they always do after a lay off.

Ring Rows:
- +10x 8, 8, 8, 7, 6, 6

Barbell Curls:
- 100x 8, 8, 8- working up to 3x10 before adding weight.

Conditioning:
21-15-9 reps for time with a 400m run before each round:
- Overhead Squat 95 lbs
- Pull Ups
Time:  13:13- The running killed me today.  I felt every pound I gained while on vacation jiggling around.

Monday 7.29.13

Last rest day for this vacation.  Today I'm at Universal Studios.  Tomorrow I'll start back on my training and diet to work this vacation off.

Sunday 7.28.13

Rest Day.  Last day of the CrossFit Games.

Saturday 7.27.13

Rest Day.

Friday 7.26.13

Rest day, hanging out at the CrossFit Games.

Thursday 7.25.13

Rest day, and traveling to the CrossFit Games where I will be for the next few days.

Wednesday 7.24.13

Today I finished up with 1RM testing in the following lifts:

Snatch:
- 230

Last time I tested I got 220, but I have hit 225 since then just messing around.  I missed 235 three times today, but just barely.  The bar was just a little forward when I received it.  I REALLY want to get to that elusive bodyweight snatch.

Overhead Squat:
- 315

Huge PR!  Last time I maxed I could only get a very shaky 255.  My all time best PR from a few years ago was 285.  I felt like maybe I had another 15-20 lbs but I took so many little jumps to get to 315 that my shoulders were getting worn out.

Front Squat:
- 365

Another all time PR by 15 lbs.  My legs were already warm, and getting tired, so I did I think 2-3 warm up singles only and then went for it.  It wasn't my prettiest lift ever but I got it.

Bench Press:
- 315

I haven't benched in months due to shoulder pain.  My shoulder is feeling better so I decided to see what I could do.  I got 315 fairly easily with a shoulder width grip and no pain (I had previously tested my 1rm 8 months ago and got a painful 285) so I decided to not get greedy and stop there.

Next week I'll use these new numbers to start a cycle of 5/3/1.  I'm looking forward to the change of pace.

Tuesday 7.23.13

I'm testing my maxes in 8 different lifts over the next two days to start a new training cycle when I get back from the CrossFit Games next week.  Today I tested the following:

Clean:
- 285

I tried 295 but my technique was too off.  A combination of a pulled hamstring and not cleaning heavy in over a year made it almost impossible.  The weight felt light but my I just need to work this lift more often.

Back Squat:
- 450

Last time I maxed out I only got 420.  I felt like I had 20-30 more pounds in the tank but I had no spotters and didn't want to push it.  I'll take the 30 lbs gain from last time, especially with the injury.

Shoulder Press:
- 215

Last time was 220.  I hate this lift.  It goes up, I lose weight and it goes down.  I can never seem to make some solid progress and keep it.

Deadlift:
- 495

I failed at 545.  The hamstring got me again.  495 felt easy, didn't even need a belt, but 3-4 inches off the ground my hamstring felt very iffy so I gave up on the lift and called it a day.

Monday 7.22.13

Third rest day in row.  Crazy.  I hate rest days.

Sunday 7.21.13

Another rest day.

Saturday 7.20.13

Rest Day.

Friday 7.19.13

Strength:
Snatch (5x1 @ 90% of 230):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 220x1
- Work Sets:  207x 1, 1, 1, 1, 1

Push Press:
- 105x5, 145x4, 195x3, 235x2, 285x0, 265x0- My low back is very tight from russian twists yesterday.

Conditioning:
AMRAP in 10:00 of:
- 7 Barbell Rows @ 115
- 7 Power Cleans @ 115
- 7 Push Presses @ 115
Score:  8 rounds + 7 barbell rows

Thursday 7.18.13

AM Session

Strength:
Back Squats:
- Warm Ups:  60x10, 150x8, 240x6
- Work Sets:  325x3, 355x3, 385x1- Easy single but I didn't want to push it for 3 with my hurt hamstring.

Weighted Ring Rows:
- +10x 7, 7, 7, 7, 7, 7

Barbell Curls:
- 95x10, 10, 10

Conditioning:
AMRAP in 15:00 of:
- 30 Overhead Walking Lunges with a 45 lbs plate
- 15 Broad Jumps (6 feet)
- 15 Russian Twists with 45 lbs
Score:  3 rounds.  I was not moving very fast today.

PM Session

Wednesday 7.17.13

Strength:
Deadlift:
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 365x3, 405x2, 455x1- Just testing out my pulled hamstring.

Weighted Ring Dips:
- Warm Ups:  0x5, 20x4, 40x3, 60x2, 80x1
- Work Sets:  45x 5, 5, 5

Skull Crushers:
- 110x 10, 10, 10

SWAT Team Conditioning:
In Teams of 8 complete the following:
- Move 5,000 30 yards out, then 30 yards back with farmers walks.  Only three people work at once, the other 5 have to hold a 45 lbs bar until their turn to move weight.

Then...

- Row 10,000 meters in teams of 8.  3 people row at a time while everyone else wall sits until their turn to row.

While one team performed the farmers walks, the other team did the row, then we switched.  The time for each portion was added together for a total time.  I can't remember the times, but our team won by about a minute and a half.  Not a super challenging workout but it was fun and good team building.

Tuesday 7.16.13

Unplanned rest day.

Monday 7.15.13

Strength:

Overhead Squats:

- Warm Ups:  45x 10, 95x 8, 135x 6

- Work Sets:  185x3, 225x3, 265x3 (PR!)

Weighted Chest to Bar Chin Ups:

- Warm Ups: 0x5, +20x4, +40x3, +60x2, +70x1 (PR!)

- Work Sets:  +35x 5, 4, 3

Snatch Push Press:

- 185x 5, 4, 3

Conditioning:

3 Rounds for Time of:

- 50 Double Unders

- 10 Front Squats @ 195 (55% of 1rm)

Time:  5:36

Sunday 7.14.13

Rest Day.

Saturday 7.13.13

AM Session

Conditioning:
"Kelly" 5 Rounds for time of:
- 400m Run
- 30 Box Jumps @ 24"
- 300 Wall Balls (20 lbs to 10')
Time:  33:42.  That's my slowest time ever but I felt ok about it since I did it with a pulled left hamstring from sprints two days ago.  Wall Balls felt ok on it, but the runs and the box jumps were all pretty slow so I wouldn't aggravate it. 

PM Session

Superset #1:
- Barbell Curls: 95x
- Skull Crushers: 135x

Superset #2:
- Zottman Curls: 40x
- Overhead DB Extensions (40 lbs)/Perfect Push Ups

*100 single unders in between each superset.

Friday 7.12.13

AM Session

Strength:
Cleans (4x2 @ 80% of 280):
- Warm Ups:  65x5, 115x4, 155x3, 205x2, 245x1
- Work Sets:  225x 2, 2, 2, 2

Shoulder Press:
- Warm Ups:  45x5, 95x4, 135x3, 170x2, 195x1
- Work Sets:  215x Fail, 195x3, 175x6

Conditioning:
With an 8:00 running clock perform:
- 4:00 of max reps of power snatch @ 115 lbs
- 4:00 of max reps of clean and jerk @ 165 lbs
Score:  37 PS's and 21 C&J's.

PM Session

AMRAP in 20:00:
- 100 Single Unders
- 10 Hanging Leg Raises
- 10 DB Crunches with 35 lbs per hand
- 10 Russian Twists with 35 lbs
Score:  7 rounds + 100 SU's

Thursday 7.11.13

Arms Day, son!  Get some!

Arm Recovery/ Supplemental Work:
Close Grip Chin Ups: 30 Reps
- 6, 6, 6, 6, 6

Bar Dips:  30 Reps:
- 6, 6, 6, 6, 6 (I just superset these with the chin ups and just matched reps)

Hammer Curls:
- 40x 10, 10, 10

Elbows Out DB Extensions/ DB Presses:
- 40x 10/10, 10/10, 10/10 (These were superset with the hammer curls)

Sprints:
- I intended to do 11x 40 yards sprints but I pulled my hamstring on the 7th sprint.  I'm hoping that heals up quickly because I do not like taking time off for some stupid injury.

Wednesday 7.10.13

Another 0530 AM workout, and hopefully my last for a long time...

Strength:
Front Squats:
- Warm Ups:  105x10, 145x8, 195x6
- Work Sets:  255x3, 285x3, 315x1- No strength this morning

Weighted Chest to Bar Pull Ups:
- 0x5, +15x4, +30x3, +45x2, +60x1- PR!

Conditioning:
10 Rounds, counting total pull ups:
- :10 of Chest to Bar Pull Ups
- :20 Rest
- :20 of Double Unders
- :10 Rest
Score:  34 Chest to Bar Pull Ups and one ripped hand.

Tuesday 7.09.13

Strength:
Snatch (4x2 @ 80% of 230):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 220x Fail
- Work Sets:  4x2 @ 184

Push Press:
- Warm Ups:  100x5, 140x4, 190x3, 230x2, 280x1- PR finally!  Only took me 6-7 weeks to get it!
- Work Sets:  260x3 (PR!), 235x5, 215x7

Conditioning:
AMRAP in 8:00 of:
- 8 Hang Power Cleans @ 95 lbs
- 8 Wall Ball shots (20 lbs to a 10' target)
Score:  10 full rounds plus 8 HPC's into round 11.

Monday 7.08.13

Strength:
Back Squats:
- Warm Ups:  55x10, 145x8, 235x6
- Work Sets:  325x3, 355x3, 380x3

Ring Rows:
- +10x 6, 6, 6, 6, 6, 6

Conditioning:
21-15-9 reps for time of:
- Burpee Box Overs @ 24"
- KB Swings @ 70 lbs
- Toes to Bar
Time:  12:23- Burpees and Toes to Bar:  two of my arch nemeses.

Sunday 7.07.13

Rest Day.

Saturday 7.06.13

Strength:
- Off

Conditioning:
"CrossFit for Hope"- 3 Rounds for Reps of:
- 1:00 of Burpees
- 1:00 of Power Snatches @ 75 lbs
- 1:00 of Box Jumps @ 24"
- 1:00 of Thrusters @ 75 lbs
- 1:00 of Chest to Bar Pull Ups
- 1:00 Rest
Score:  206 reps

Friday 7.05.13

Making up some lifts I missed this week with the holiday schedule...

Strength:
Overhead Squats:
- Warm Ups:  45x10, 95x8, 135x6
- Work Sets:  185x3, 225x3, 260x3 (PR!)

Chest to Bar Chin Ups:
- 6x5- I normally hit these weighted but I'm going to experiment with de-loading them every 4th week.

Deadlifts:
- Warm Ups:  135x6, 225x5, 315x4
- Work Sets:  375x3, 415x3, 465x1- I should have hit these as my first lift today since they're heaviest.  Oh well.

Ring Dips:
- 6x8- Same theory here, I'm going to de-load them every 4th week.

Conditioning:
- Off

Thursday 7.04.13

Arm and Shoulder Recovery Day:
Barbell Curls:
- Warm Ups:  45x5, 65x4, 95x3, 115x2, 135x1
- Work Sets:  95x 6, 6, 6, 6, 6

Arnold Press:
- Warm Ups:  35x5, 40x4, 45x3, 50x2, 55x1
- Work Sets:  60x 6, 6, 6, 6, 6

Hammer Curls:
- 35x 10, 10, 10

DB Overhead Extension:
- 35x 10, 10, 10

Conditioning:
- 40 Yard Sprints x 10 resting just on the walk back to the starting line.

Wednesday 7.03.13

Rest Day.

Tuesday 7.02.13

Strength:
Cleans (3x3 @ 70% of 280):
- Warm Ups:  45x Burgener WU, 65x5, 110x4, 150x3, 200x2, 240x1
- Work Sets:  196x 3, 3, 3

Shoulder Press:
- Warm Ups:  45x5, 95x4, 135x3, 165x2, 190x1
- Work Sets:  215x Fail, 195x1, 175x4- My right shoulder was in pain today for some reason.

Ring Rows:
- +10x 9, 8, 7- One rep better than last time.

Conditioning:
For Time:
- 25 Burpees
- 10 V-Ups (Subbed for TTB since my shoulder was hurting, and my hands)
- 20 Burpees
- 10 V-Ups
- 15 Burpees
- 10 V-Ups
- 20 Burpees
- 10 V-Ups
- 25 Burpees
Time:  12:15 in the 100 degree heat.  That really sucked.

Monday 7.01.13

Strength:
Front Squats:
- Warm Ups:  65x10, 130x8, 190x6
- Work Sets:  250x3, 280x3, 310x3

Weighted Chest to Bar Pull Ups:
- Warm Ups:  0x5, +15x4, +30x3, +45x1/1, +60x 0/1
- Work Sets:  +25x2-  Stopped because my hands were going to rip.

Conditioning:
For Time:
- 25 Wall Ball @ 20 lbs to 10'
- 15 Snatches @ 95 lbs
- 400m Run
- 15 Snatches
- 25 Wall Ball
Time:  8:47

Sunday 6.30.13

Rest Day.

Saturday 6.29.13

Arm/Shoulder Recovery and Extra Work:
Rear/Front/Side DB Raises:
- 20x 6, 6, 6, 6, 6 (each set of 6 was 18, 6 each direction)

Zottman Curls:
- 45x 6, 6, 6, 6, 6

DB Overhead Extension:
- 45x 6, 6, 6, 6, 6

Jump Rope Single Unders:
- 100, 100, 100, 100, 100

Conditioning:
Sprints:
- 40 yards x 9, resting only to walk back to the start

For the arm and shoulder work, I basically did these in giant set fashion:  6 of each kind of db raise, then 6 zottman curls, then 6 extensions, then 100 single unders, rested 60 seconds or so, then repeated that 5 times.  Then I went out in the 105 degree heat to sprint, which really sucked.

Friday 6.28.13

Back in at 0530.  Not cool.

Strength:
Snatch (3x3 @ 70 % of 230):
- Warm Ups:  45x Burgener Warm Up, 95x4, 135x3, 185x2, 220x0
- Work Sets:  161x 3, 3, 3

Push Press:
- Warm Ups:  100x4, 140x4, 190x3, 230x2, 280x0- Getting close, though!
- Work Sets:  260x2, 235x3, 210x7

Ring Rows:
- +10x 9, 8, 6

Conditioning:
- Off

Thursday 6.27.13

Today I attempted a 5:30 AM workout.  Tough to get warmed up...

Strength:
Back Squats:
- Warm Ups:  50x10, 140x8, 230x6
- Work Sets:  320x3, 350x3, 380x2- Felt a little iffy about the 3rd rep without a spotter this morning.

Weighted Chest to Bar Chin Ups:
- 0x5, +20x4, +40x3, +60x 1/1, +70x 0/1

Conditioning:
14:00 AMRAP of:
- 7 Push Presses @ 115 lbs
- 7 Chest to Bar Pull Ups
- 14 Burpee Broads Jumps (6')
Score:  5 rounds even.

Wednesday 6.26.13

Rest Day.

Tuesday 6.25.13

Horrible day today for some reason....

Strength:
Deadlifts:
- Warm Ups:  135x10, 225x8, 315x6
- Work Sets:  385x3, 425x3, 465x0- My back was very tight from yesterday and I couldn't generate any power today.

Weighted Ring Dips:
- Warm Ups:  0x5, +20x4, +35x3, +50x2, +65x1
- Work Sets:  +40x 5, 5, 5

Ring Rows:
- +10 x 8, 8, 8

Conditioning:
"Randy"
- 75 Power Snatches @ 75 lbs
Time:  5:19

I was about 31 seconds slower than my best time today.  Not a good day over all.

Monday 6.24.13

Strength:
Overhead Squats:
- Warm Ups:  55x10, 105x8, 145x6
- Work Sets:  195x3, 225x3, 255x3- Tied an all time PR.

Weighted Chest to Bar Pull Ups:
- Warm Ups:  0x5, +15x4, +30x3, +45x 1/1, +60x 0/1
- Work Sets:  +25x 4/1, 3/2, 2/3 (chest to bar reps/chin over bar reps)

Conditioning:
4 Rounds for time of:
- 10 Front Rack Walking Lunges @ 165
- 15 Box Jumps @ 24"
- 400m Run
Time:  16:26

Sunday 6.23.13

Rest Day.

Saturday 6.22.13

Extra Workout:
- Bicep Recovery
- Tricep Recovery
- Shoulder Recovery
- Sprints:  8x 40 yard sprints on the minute.

Friday 6.21.13

Strength:

Cleans (5x1 @ 90% of 275):

- Warm Ups:  65x5, 105x4, 145x3, 195x2, 235x1

- Work Sets:  248x 1,1,1,1,1

Shoulder Press:

- Warm Ups: 45x5, 95x4, 135x3, 160x2, 185x1

- Work Sets: 215x1, 195x 175x6

Conditioning:

21-18-15-12-9-6-3 Reps of:

- Sumo Deadlift High Pulls @ 75 lbs

- Push Jerk @ 75 lbs

Time: 6:39

Thursday 6.20.13

A.M. Conditioning (at work):
20:00 AMRAP of:
- 100 Single Unders
- 5 DB Swings Left @ 55 lbs
- 5 Strict DB Presses Left
- 5 DB Swings Right
- 5 Strict DB Presses
Score:  8 Rounds + 100 single unders

This was more about recovery than metcon but it got pretty tough toward the end.

P.M. Strength Training:
Front Squat:
- Warm Ups:  65x10, 125x8, 185x6
- Work Sets:  245x3, 275x3, 305x3

Weighted Chest to Bar Chin Ups:
- Warm Ups:  0x5, +20x4, +40x3, +55x2, +70x0- missed my chest by about 1 cm!
- Work Sets:  +35x 5, 3, 3, 2, 2- Second week at this weight trying for 3x5

Parallel Bar Leg Raises (holding the top of a dip):
- 9, 9, 9

Hip Extensions:
- +25x 10, 10, 10

Wednesday 6.19.13

Rest day.

Tuesday 6.18.13

Strength:
Snatch (5x1 @ 90% of 1RM):
- Warm Ups:  45x Burgener Warm Up, 95x4, 135x3, 185x2, 215x1
- Work Sets:  205x 1, 0, 0, 0, 0- I had no stability in my shoulders in the bottom today.  I think it was from the push presses I was alternating sets with.

Push Presses:
- Warm Ups:  100x5, 140x4, 190x3, 230x2, 280x0- it still eludes me.
- Work Sets:  255x3 (PR!), 230x5, 205x7

Ring Rows:
- +10x 7, 7, 7

Conditioning:
20:00 AMRAP of:
- 400m Run
- Max reps of push ups
Score:  120 push ups, 6 rounds

Monday 6.17.13

Strength:
Back Squats (3, 3, 3):
- Warm Ups:  45x10, 135x8, 225x6
- 315x3, 345x3, 375x3

I'm changing up my rep ranges because I've added full olympic lifts to my routine, which had me doing full squats 4-5 times per week, so I'm going to lower my volume on squat days.

Weighted Chest to Bar Pull Ups:
- 0x5, +15x4, +30x3, +45x2, +55x1

I didn't do my normal work sets because I had a bunch of chest to bar pull ups to do in the metcon.

Barbell Thrusters:
- 45x5, 95x4, 135x3, 185x2, 225x1

Conditioning:
12-9-6 reps for time of:
- 155 lbs Barbell Thrusters (cleaned from the floor)
- Chest to Bar Pull Ups
Time:  5:06

I lost a lot of time on the pull ups because I was using my leather gymnastics grip in order to save my hands from tearing.  They worked well for that purpose, but they slip, which means I could only get 3-4 at a time.  I ditched them on the last set and easily pulled all 6 reps unbroken.

Sunday 6.16.13

Rest Day.

Saturday 6.15.13

Strength:
Deadlifts
- Warm Ups:  145x5, 235x4, 325x3, 415x2
- Work Sets:  505x0, 460x3, 415x3- wanted 5 but my hand was going to rip.

Weighted Ring Dips:
- Warm Ups:  0x5, +15x4, +30x3, +45x2, +60x1
- Work Sets:  +35x 5, 5, 5

Ring Rows:
- +10x 6, 6, 6

GHD Sit Ups:
+ 35x 8, 8, 8

Conditioning:
- Off

Friday 6.14.13

Rest Day.

Thursday 6.13.13

Strength:
Overhead Squats:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  250x3, 225x5, 200x7

Weighted Chest to Bar Chin Ups:
- Warm Ups:  0x5, +20x4, +35x3, +50x2, +65x1
- Work Sets:  +35x 3, 3, 3, 3, 3- Hands were hurting today making hard to hang onto the bar.

Hanging Leg Raises (Top of a bar dip):
- Body Weight x 8, 8, 8, 8, 8

Hip Extensions:
- +20x 10, 10, 10, 10, 10

Conditioning:
- Off.  I was hoping to get it in during my lunch break at work but I was too busy today.

Wednesday 6.12.13

Rest Day.

Tuesday 6.11.13

Strength:
Cleans (Goal:  4x2 @ 80% of training 1RM of 275):
- Warm Ups:  65x5, 100x4, 140x3, 190x2, 230x1
- Work Sets:  220x 2, 2, 2, 2

Shoulder Press (Goal:  210x3, 90% x5, 80% x7):
- Warm Ups:  45x5, 95x4, 135x3, 170x2, 205x1
- Work Sets:  210x3 (PR), 192x5, 172x7

Ring Rows (30" Box, rings same height):
- Body Weight x 8, 8, 8

Conditioning:
5 Rounds for Time of:
- 5 "Clusters" (Cleans to Thrusters) @ 155 lbs
- 10 Burpees jumping to a 6" target
Time:  9:22

Monday 6.10.13

Today was one of those terrible days where you feel like crap, try to work out anyway, and then do so poorly that you just stop.  So I did a few things, but I'm just going to call it a rest day.

Sunday 6.09.13

Today I made up the lifts I missed on Friday...

Strength:
Snatch (Goal:  4x2 @ 80% of 1RM):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 210x 0,0,1- I was missing the lift in the bottom even though it felt light.  Upsetting.
- Work Sets:  180x 2, 2, 1, 2- I missed one of the reps because of allowing the bar to drift out in front of me.

Push Press (Goal:  255x3, 90% x5, 80% x7):
- Warm Ups:  100x5, 140x4, 190x3, 230x2, 280x0- I got close on this one but couldn't lock it out.
- Work Sets:  255x2, 230x4, 205x6- Stay at this weight next week

Barbell Row:
- 230x 8, 8, 8

GHD Sit Ups:
- +30x 10, 10, 10

Conditioning:
- Off

Saturday 6.08.13

Rest day and Carb Nite, son!

Friday 6.07.13

A.M. Conditioning:
For Time:
- 20 Thrusters @ 45 lbs
- 40 Ring Rows
- 20 Thrusters
- 40 Jumps over a weight bench
- 20 Thrusters
- 40 Bar Dips
- 20 Thrusters
- 40 1-Arm DB Swings @ 45 lbs
- 20 Thrusters
Time:  24:00 and change.  Felt pretty lethargic in the hot, muggy gym at work.  I just moved through this "for quality" and tried to at least get all the thrusters unbroken, which I did.

P.M. Strength Training:
I ended up taking it off.  I was feeling tired all day and the idea of trying to lift in 106 degree heat was not very motivating.  So instead I took a 2.5 hours nap.  I'll make up my lifts on Sunday.

Thursday 6.06.13

A.M. Conditioning:
21-15-9 Reps for time of:
- Alternating DB Snatches @ 70 lbs (21-15-9 reps each arm)
- Burpees
Time:  13:26.  These killed me today for some reason.  I was getting light headed.

P.M. Strength Training:
Back Squats (Goal:  370x3, 90% x5, 80% x7):
- Warm Ups:  140x5, 190x4, 230x3, 280x2, 320x1
- Work Sets:  370x3, 333x5, 296x7

Weighted Chest to Bar Chin Ups:
- Warm Ups:  0x5, +15x4, +30x3, +45x2, +60x1
- Work Sets:  30x 5, 5, 5

 Leg Raises (holding the top of a bar dip):
- 5 sets of 7 reps alternated with...

Hip Extensions:
- 5 sets of 10 reps holding a 15 lbs plate on my chest

Wednesday 6.05.13

Rest Day.

Tuesday 6.04.13

Strength:
Deadlifts (Goal:  500x1, 90% x3, 80% x5, all with no belt):
- Warm Ups:  135x5, 225x4, 315x3, 405x2
- Work Sets:  500x1, 455x3, 410x5

Weighted Ring Dips:
- Warm Ups:  0x5, +15x4, +30x3, +45x2, +55x1
- Work Sets:  +30x 5, 5, 5

Conditioning:
For Time:
- 50 Double Unders
- 20 Ring Push Ups
- 20 Toes to Bar
- 50 Double Unders
- 15 Ring Push Ups
- 15 Toes to Bar
- 50 Double Unders
- 10 Ring Push Ups
- 10 Toes to Bar
Time:  12:06

Monday 6.03.13

Strength:
Overhead Squats (Goal:  245x3, 90% x5, 80% x7):
- Warm Ups:  45x5, 95x4, 135x3,185x2, 225x1
- Work Sets:  245x3, 221x5, 196x7

Weighted Chest to Bar Pull Ups:
- Warm Ups:  0x5, +15x4, +30x3, +40x2, +50x1
- Work Sets:  =20 x 5, 5, 5

Conditioning:
3 Rounds for Time of:
- 400m Run
- 10 Thrusters @ 135 lbs
Time:  8:54

Sunday 6.02.13

Skill:
- Handstand walk practice.  I got 6 "steps" over about 5-6 feet.  PR!

Conditioning:
For Time:
- 100 Double Unders
- 50 HSPU's
- 40 Toes to Bar
- 30 Shoulder to Overhead @ 160 lbs
- 90 feet walking lunges with 160 lbs in the front rack:
Time:  42:30

This one ended up being like a skill session/ strength work because the HSPU's took me FOREVER.  I haven't done them in a year since my neck injury so today was about finding my balance.  I kept falling off the wall.  I did the first 10 head to floor, added an abmat through rep 25, put a 10 lbs plate under the abmat to rep 40, then added a second 10 lbs plate to finish the last 10 reps to 50.

Saturday 6.01.13

Rest Day.

Friday 5.31.13

AM Conditioning:
6 Rounds for time of:
- 7 DB power Cleans (55 lbs)
- 21 Air Squats
- 20 Mountain Climbers
Time:  9:50

PM Strength Training:
Cleans (Goal:  3x3 @ 195):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  195x 3, 3, 3- Pretty light.  It's been a while since I've done full squat cleans so I'm starting light to dial in my technique before going after some big weights.

Shoulder Press (Goal:  210x3, 90% x5, 80% x7):
- Warm Ups:  45x5, 95x4, 135x3, 165x2, 200x1
- Work Sets:  210x2, 192x4, 172x6

Barbell Rows:
- 230x 7, 7, 7

GHD Sit Ups:
- +25 lbs x10, 10, 10

Thursday 5.30.13

Due to my current work schedule on Thursday, Friday, and Saturday, it's tough to summon the energy needed to do my strength training and conditioning after work and be very effective.  Lifting weights is doable, but metcon is not.  I decided to try and do the metcon in the gym at work during my lunch break, then lift later.  I'll have to substitute some things but I think this way I can get my conditioning work in.

1030 hours:
Skill Work:
- Pistol practice

Conditioning
5 Rounds for max reps of:
- 1:00 of burpees
- 1:00 of alternating DB snatches @ 70 lbs
- 1:00 rest
Score: I completed 72 burpees and 59 Db snatches.

1630 hours:
Strength:
Front Squats (Goal:  320x3, 90% x5, 80% x7):
- Warm Ups:  105x5, 145x4, 195x3, 235x2, 285x1
- Work Sets:  320x3 (3rm PR!), 288x (5rm PR!), 256x7

Weighted Chest to Bar Chin Ups:
- Warm Ups:  0x5, +15x4, +30x3, +45x2, +55x1 (PR!)
- Work Sets:  20x 5, 5, 5

Leg Raises (holding the top of a bar dip):
- 5 sets of 6 reps alternated with...

GHD Hip Extensions:
- 5 sets of 10 reps holding a 10 lbs plate on my chest

Wednesday 5.29.13

Rest day.

Tuesday 5.28.13

After my unplanned rest day yesterday I had some lifts to make up, so I decided to make this an all strength day.

Strength:
Snatch (Goal:  3x3 touch and go reps @ 70% of 1rm):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 205x1
- Work Sets:  160x 3, 3, 3- Worked on speed in the third pull and balance in the hole before I stood up. It's been a while since I last trained the full snatch, an it felt pretty good.

Back Squats (Goal:  Reset to 365x3, 90% x5, 80% x7):
- Warm Ups:  135x5, 185x4, 225x3, 275x2, 315x1
- Work Sets:  365x3, 333x5, 292x7

Push Presses (Goal:  250x3, 90% x5, 80% x7):
- Warm Ups:  100x5, 140x4, 190x3, 230x2, 280x0- Still failing on this one!
- Work Sets:  250x3 (PR!), 225x4 (failed on the 5th), 200x7

Weighted Chest to Bar Pull Ups (Goal:  15 reps @ +20 lbs in 3 sets of 5):
- Warm Ups:  0x5, +15x4, +30x3, +40x2, +50x0 (couldn't get my chest to the bar)
- Work Sets:  +20x 4, 5, 5, 1

Supinated Grip Barbell Rows:
- 230x 7, 7, 7

Conditioning:
- Off

Monday 5.27.13

Unintentional rest day due to Memorial Day goings ons.

Sunday 5.26.13

Rest day.

Saturday 5.25.13

Rest day.

Friday 5.24.13

Rest day.

Thursday 5.23.13

Strength:
Power Cleans:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  235x 3, 3, 3- I was up to 260 but rest my work weights by 10% this week.

Shoulder Press (Goal:  210x3, 90% x5, 80% x7):
- Warm Ups:  45x5, 95x4, 135x3, 160x2, 200x1
- Work Sets:  210x1, 190x5, 170x7

Barbell Rows:
- 230x 6, 6, 6

Weighted Dips:
- +10x5, +20x4, +30x3

Conditioning:
"Elizabeth"- 21-15-9 reps for time of:
- Power Cleans @ 135 lbs
- Ring Dips
Time:  5:18.  Huge PR!

Wednesday 5.22.13

Rest Day.

Tuesday 5.21.13

Today is my 6th day in a row without a rest day, which ordinarily I would not do (probably 3 days in a row at the most), but since I'l be off for 4 days starting Thursday I figure I'd overreach a bit, then recover hard while I'm gone.  And I'm still hitting some good numbers so my recovery is actually doing ok still, despite the fact that I'm only eating around 15g of carb a day and at a caloric deficit.

Strength:
Front Squats (Goal:  320x3 (which will be a 3rm PR), 90% x5, 80% x7):
- Warm Ups:  100x5, 140x4, 190x3, 230x2, 280x1
- Work Sets:  320x2, 288x4, 256x6- my set at 320 felt pretty good but I held my breath too long on rep 2 and nearly passed out.  I'll get it next time for sure.

Weighted Chin Ups:
- Warm Ups:  (All chest to bar) 0x5, +15x4, +30x3, +40x2, +50x1 (PR!)
- Work Sets:  (Chin over bar)  45x 5, 5, 5- I've done this weight for 5 reps before, but not for 3 sets.

Conditioning:
"Annie"- 50-40-30-20-10 reps for time of:
- Double Unders
- Sit Ups
Time:  6:21.  My previous best was 6:43 so that was a 22-second PR.