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.

Monday 5.20.13

Strength:
Power Snatch (Goal: 3x3 @ 190):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x0
- Work Sets:  190x 3, 3, 3

Push Press (Goal:  245x5, 90% x5, 80% x7):
- Warm Ups:  100x5, 140x4, 190x3, 230x2, 280x0
- Work Sets:  245x3 (PR!), 221x5, 196x7

Barbell Rows (Supinated Grip):
- 230x 6, 6, 6

Leg Raises (holding the top of a bar dip):
- 5, 5, 5, 5, 5

GHD Hip Extensions:
- 10, 10, 10, 10, 10

Conditioning:
- Off

Sunday 5.19.13

Only four more training days left until I appear as a spectator at Regionals.  Time to cut that last bit of water weight and really get ripped.  Nothing says Regionals spectator like striated glutes.

Strength:
Back Squats (Goal:  405x3, 369x5, 328x7):
- Warm Ups:  185x5, 225x4, 275x3, 315x2, 365x1
- Work Sets:  405x1, 369x3, 328x5- I had no spotter today and was worried about pushing it to failure, so I ended up staying 2 reps under my goal on each set.  Time to reset the weight since this is my third attempt at these weights.  Still not bad considering I got to a 3RM PR of 400 while on a calorie deficit.

Weighted Pull Ups:
- Warm Ups:  0x5, +15x4, +25x3, +35x2, +45x1- I tried to get all these as strict chest to bar reps.
- Work Sets:  +40x 5, 5, 5

Conditioning:
20-15-10-5 reps for time of:
- Wall Ball
- Pull Ups
- Hollow Rocks
- Alternating KB Snatches @ 70 lbs
Time:  11:23

Saturday 5.18.13

Strength:
- Off

Conditioning:
With a partner complete the following:
- 800m Run together
**2 Rounds through the following circuit with one partner working at a time:
- 70 Warrior Sit Ups
- 60 Double Unders
- 50 1-Arm KB Swings @ 70 lbs
- 40 Sumo Deadlift High Pulls @ 95 lbs
- 30 Burpee Broad Jumps of 6 ft
- 800m Run together
Time:  26:41

Friday 5.17.13

Strength:

Deadlifts (Goal:  495x1, 90% x3, 80% x5):

- Warm Ups:  135x5, 225x4, 315x3, 405x2

- Work Sets:  495x1, 450x3, 405x5- Finally got back to 495 and without a belt.

Weighted Dips:

- Warm Ups:  0x5, +15x4, +30x3, +40x2, +50x1

- Work Sets:  +25x 5, 5, 5

Barbell Rows:

- 225x 8, 8, 8- increase to 230 next week.

GHD Sit Ups:

- 10, 10, 10- holding 20 lbs to my chest for all reps.

Conditioning:

- Off

Thursday 5.16.13

Strength:
Overhead Squats (Goal:  245x3, 90% x5, 80% x7):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  245x2 (lost the third one forward in the hole), 216x4, 196x6

Weighted Chin Ups:
- Warm Ups (chest to bar):  0x5, +15x4, +25x3, +35x2, +45x1
- Work Sets:  40x 5, 5, 5

Conditioning:
- Off

Today was a "Gold's Gym Day", meaning lots of rest between sets and lots of talking.

Wednesday 5.15.13

Rest Day.

Tuesday 5.14.13

Strength:
Power Cleans (Goal:  3x3 @ 260):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  260x 3, 2, 1- No explosiveness today.  That may have something to do with it being my fourth training day in a row.

Shoulder Press (Goal:  210x3, 90% x5, 80% x7):
- Warm Ups:  45x5, 95x4, 135x3, 160x2, 200x1
- Work Sets:  210x1, 189x5, 168x7- Top end strength was not there today.

Barbell Row (Supinated Grip):
- 225 x8, 8, 8

Conditioning: 
10:00 AMRAP of:
- 1 Push Press @ 135 and 1 KB Swing @ 88
- 100m Sprint
- 2 Push Presses and 2 KB Swings
- 100m Sprint
- 3 Push Presses and 3 KB Swings
- 100m Sprint
- Adding 1 rep each round until 10:00 is up.
Score:  8 rounds + 9 push press and 5 KB swings into round 9.

Monday 5.13.13

Strength:
Front Squat (Goal:  315x3, 90% x5, 80% x7):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  315x3 (Tied a PR), 285x5 (PR), 255x7

Weighted Pull Ups:
- Chest To Bar:  0x5, +10x4, +20x3, +30x2, +40x1
- Work Sets:  +35x 5, 5, 5

Conditioning:
"Jackie"
- 1000m Row
- 50 Thrusters
- 30 Pull Ups
Time:  8:30- PR by 21 seconds.

Sunday 5.12.13

Strength:
KB Snatches:
- 35x5 each arm
- 44x5 each arm
- 53x5 each arm
- 62x5 each arm
- 70x5 each arm
- 88x1 each arm

Hanging Leg Raises:
- 6 sets of 5 reps.  I did these at the support position at the top of a bar dip, and just did one set of 5 in between each set of KB snatches.

Conditioning:
For Time:
- 400m Run
- 21 KB Swings @ 88 lbs
- 400m Run
- 15 KB Swings
- 400m Run
- 9 KB Swings
- 100 Abmat Sit Ups
Time:  13:03.

I did everything unbroken, but besides the first 400m the runs were pretty slow.

Saturday 5.11.13

Strength:
Power Snatch:
- 45x5, 95x4, 135x3, 185x2, 225x0

Full Snatch (Wanted to se what I could do after not full snatching in over a year):
- 225x1, 230x 0,0,0- I'll take 225!

Push Press (Goal:  240x3, 90 x5, 80%x7):
- Warm Ups:  100x5, 140x4, 190x3, 230x2, 280x0
- Work Sets:  240x3, 216x5, 192x7- 240x3 might be a PR.  Can't remember, but can't find record of a heavier 3RM either!

Barbell Row:
- 225 x7, 7, 7

Weighted GHD Sit Ups:
- +15 x 10, 01, 10

Conditioning:
- Off

Friday 5.10.13

Rest Day.

Thursday 5.09.13

Strength:
Back Squats (Goal:  405x3, 90% x5, 80% x7):
- Warm Ups:  180x5, 230x4, 270x3, 320x2, 360x1
- Work Sets:  405x2 (failed rep 3), 365x5, 325x7

Weighted Chin Ups:
- Warm Ups: (All strict and chest to bar) 0x5, +10x4, +20x3
- Work Sets:  +35x 5, 5, 5, 5, 5

Conditioning:
- Ran out of time because I had to get to work.

Wednesday 5.08.13

Rest Day.

Tuesday 5.07.13

Strength:
- Off

Conditioning:
For Time:
- 800m Run
- 8 Rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
- 800m Run
Time:  18:00

I was hoping I could do each 800m run in 4:00, then one round per minute of Cindy, for a total time of 16:00 but I feel off pace a little during Cindy and my last run was VERY slow.  I did this with unbroken butterfly pull ups, unbroken chest to floor push ups, and unbroken squats.  It was a good longer conditioning workout, which I haven't done in a while.

Monday 5.06.13

Strength:
Deadlifts (Goal:  495x1, 90% x3, 80% x5- No belt):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 405x1
- Work Sets:  495x0, 446x3, 396x5

Weighted Ring Dips:
- Warm Ups:  0x5, +15x4, +25x3, +35x2, +45x1
- Work Sets:  +20x 5, 5, 5

Supinated Grip Barbell Rows:
- 225x 7, 7, 7

Leg Raises (While at the top position of a bar dip):
- 5, 5, 5

Conditioning:
3 Rounds for Time of:
- 10 Clean and Jerks @ 135 lbs
- 400m Run
Time:  12:55

I need to fix something in my pulling mechanics.  495 should not be too heavy.  It comes off the ground quickly, stalls at my knee, then I feel all the weight shift to my low back so I give up on the rep to not hurt myself. I need to figure that out.  FOr the conditioning, this should've been a 9:00 to 12:00 workout but I severely underestimated how heavy my legs would feel coming off the C&J's and going into the run.

Sunday 5.05.13

Strength:
Overhead Squat (Goal:  240x3, 90% x5, 80% x7):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  240x3, 216x5, 192x7- I failed miserably at these weights last week so this was good.

Weighted Pull Ups:
- Warm Ups:  Strict Chest to Bar x 5, 4, 3
- Work Sets:  +30 x 5, 5, 5, 5, 5

Conditioning:
21-15-9 reps for time of:
- Push Ups
- Power Cleans @ 95 lbs
- Push Jerks @ 95 lbs
Time:  5:50

Saturday 5.04.13

Rest Day.

Friday 5.03.13

Warm Up Skill Work:
- Handstand Walks:  I got maybe two "steps".  Getting better, though.

Strength:
Power Cleans (Goal:  260x 3x3):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  260x 3, 3, 1- Better than last week.

Shoulder Press (Goal:  205x3, 90% x5, 80% x7):
- Warm Ups:  45x5, 85x4, 115x3, 155x2, 195x1
- Work Sets:  205x3, 185x5, 165x8- These felt pretty strong today.

Barbell Row:
- 225x 6, 6, 6

GHD Sit Ups:
- 10, 10, 10 (holding a 10 lbs plate to my chest)

Conditioning:
- Off

Thursday 5.02.13

Strength:
Front Squats (Goal:  315x3, 90% x5, 80% x7):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  315x2, 285x1, 255x5- Failed miserably.

Weighted Chin Ups:
- Unweighted Chest to Bar x 5, 4, 3
- +30 x 5, 5, 5, 5, 5

Then I got called into work so that's it for the day.

Wednesday 5.01.13

Rest Day.