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.