Warm Up:
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts
3 Rounds of:
- 10 steps of Hip Circle Walks each direction
Strength Training:
Deadlifts:
- Warm Ups (Conv/Sumo): 140x4/4, 230x3/3, 320x2/2, 410x1/1, 500x1/0
- Work Sets: 465x3, 410x5, 360x7 (go up 5 lbs on all sets)
Weighted Ring Dips:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 75x4, 55x7, 40x9 (stay on set 1, go up 5 lbs on sets 2 and 3)
Standing Shoulder Press:
- 130x 10, 10, 10, 10, 10 (go up 5 lbs)
Glute/Ham Raises:
- 15x 7, 7, 7 (stay at this weight)
Conditioning:
In 7:00 complete as much of the following as possible:
- 10 Wall Balls
- 10 Sump Deadlift High Pulls
- 10 Bar-Facing Burpees
Score: I broke these up in sets of 10 each, then 9, then 8, then 7 when he time ran out. 34 reps of each movement completed.
1.31.2014
1.30.2014
1.29.2014
Wednesday 1.29.14
Warm Up:
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts
3 Rounds of:
- 10 steps of hip circle walks each direction
Strength Training:
Back Squat:
- Warm Ups: 45x9, 135x7, 225x5, 315x3, 405x1, 495x :10 hold and some partial squats
- Work Sets: 405x4 (PR!), 355x6, 305x8 (stay on all sets)
Weighted Pull Ups:
- Warm Ups: 0x5, 20x4, 40x3, 60x2
- Work Sets: 70x4, 50x6, 30x8 (stay on all sets)
Weighted GHD Sit Ups:
- 25x 10, 10, 10 (go up to 35 next time)
Power Snatch (warm up for conditioning):
- 45x5, 95x4, 135x3, 185x2, 225x high pull
Conditioning:
In 7:00 complete the following (7:00 version of CF Open 12.2):
- 30 Power Snatches @ 75
- 30 Power Snatches @ 135
Score: I got 23 reps into the set of 135.
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts
3 Rounds of:
- 10 steps of hip circle walks each direction
Strength Training:
Back Squat:
- Warm Ups: 45x9, 135x7, 225x5, 315x3, 405x1, 495x :10 hold and some partial squats
- Work Sets: 405x4 (PR!), 355x6, 305x8 (stay on all sets)
Weighted Pull Ups:
- Warm Ups: 0x5, 20x4, 40x3, 60x2
- Work Sets: 70x4, 50x6, 30x8 (stay on all sets)
Weighted GHD Sit Ups:
- 25x 10, 10, 10 (go up to 35 next time)
Power Snatch (warm up for conditioning):
- 45x5, 95x4, 135x3, 185x2, 225x high pull
Conditioning:
In 7:00 complete the following (7:00 version of CF Open 12.2):
- 30 Power Snatches @ 75
- 30 Power Snatches @ 135
Score: I got 23 reps into the set of 135.
1.28.2014
1.27.2014
Monday 1.27.14
Warm Up:
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts
2 Rounds of:
- 10 steps of hip circle walks each direction
Strength Training:
Power Snatch:
- Warm Ups: 45x5, 95x4, 135x3, 155x2, 175x1
- Work Sets: 187.5x 3, 3, 2 (missed the 3rd rep of the last set. Stay at this weight next week)
Snatch High Pull:
- 230x 3, 3, 3 (go up 2.5 lbs next week)
Hang Power Cleans:
- 255x 3, 3, 3 (go up 2.5 lbs next week)
Bench Press:
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets: 305x2, 270x7, 235x9 (stay on the 1st set, go up 5 lbs on sets 2 and 3)
Standing Barbell Press:
- 125x 10, 10, 10, 10, 10
Conditioning:
6:00 of max push ups
- All reps chest to floor and full lockout
- Every time I fail do 10x that many meters on the rower
Score: 62 reps and 620m (20 reps and 200m, 15 reps and 150m, 11 reps and 110m, 9 reps and 90m, and 7 reps and 70m)
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts
2 Rounds of:
- 10 steps of hip circle walks each direction
Strength Training:
Power Snatch:
- Warm Ups: 45x5, 95x4, 135x3, 155x2, 175x1
- Work Sets: 187.5x 3, 3, 2 (missed the 3rd rep of the last set. Stay at this weight next week)
Snatch High Pull:
- 230x 3, 3, 3 (go up 2.5 lbs next week)
Hang Power Cleans:
- 255x 3, 3, 3 (go up 2.5 lbs next week)
Bench Press:
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets: 305x2, 270x7, 235x9 (stay on the 1st set, go up 5 lbs on sets 2 and 3)
Standing Barbell Press:
- 125x 10, 10, 10, 10, 10
Conditioning:
6:00 of max push ups
- All reps chest to floor and full lockout
- Every time I fail do 10x that many meters on the rower
Score: 62 reps and 620m (20 reps and 200m, 15 reps and 150m, 11 reps and 110m, 9 reps and 90m, and 7 reps and 70m)
1.26.2014
1.25.2014
Saturday 1.25.14
Warm Up:
2 Rounds of:
- 10 KB Swings @ 53 lbs.
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts
2 Rounds of:
- Hip Circle walks (10 steps forward, backward, and to each side)
Strength Training:
Front Squats:
- Warm Ups: 45x5, 95x5, 135x5, 185x4, 225x3, 275x2, 315x1, 365x 10 second hold
- Work Sets: 320x5 (PR!), 285x6, 245x8 (go up on set 1, stay on sets 2 and 3)
Weighted Chin Ups:
- Warm Ups: 0x5, 20x4, 40x3, 60x2
- Work Sets: 75x4, 50x6, 25x8 (stay on all sets)
Supinated Grip Barbell Row:
- 225x 6, 6, 6
Evil Wheel Rollouts:
- 10, 10, 10
Conditioning:
- None
2 Rounds of:
- 10 KB Swings @ 53 lbs.
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts
2 Rounds of:
- Hip Circle walks (10 steps forward, backward, and to each side)
Strength Training:
Front Squats:
- Warm Ups: 45x5, 95x5, 135x5, 185x4, 225x3, 275x2, 315x1, 365x 10 second hold
- Work Sets: 320x5 (PR!), 285x6, 245x8 (go up on set 1, stay on sets 2 and 3)
Weighted Chin Ups:
- Warm Ups: 0x5, 20x4, 40x3, 60x2
- Work Sets: 75x4, 50x6, 25x8 (stay on all sets)
Supinated Grip Barbell Row:
- 225x 6, 6, 6
Evil Wheel Rollouts:
- 10, 10, 10
Conditioning:
- None
1.24.2014
1.23.2014
Thursday 1.23.14
Warm Up:
3 Rounds of:
- 10 KB Swings at 53 lbs
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Face Pulls
2 Rounds of:
- 10 Hip Circle Step each forward, backward, and to each side
Strength Training:
Deadlifts:
- Warm Ups (Conv/Sumo): 140x5/5, 230x4/4, 320x3/3, 410x2/2, 500x0/0
- Work Sets: 460x3, 405x5, 355x7 (go up 5 lbs on all sets)
Weighted Ring Dips:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 95x1
- Work Sets: 70x5, 55x6, 40x8 (go up on set 1, stay on sets 2 and 3)
Glute/Ham Raises:
- 15x 6, 6, 6 (stay until I get 3x8)
Shoulder Press:
- 120x 10, 10, 10, 10, 10 (go up 5 lbs)
Conditioning:
- In 6:00 complete as many 40 yard sprints as possible (walking back to the start)
Score: 9 sprints
3 Rounds of:
- 10 KB Swings at 53 lbs
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Face Pulls
2 Rounds of:
- 10 Hip Circle Step each forward, backward, and to each side
Strength Training:
Deadlifts:
- Warm Ups (Conv/Sumo): 140x5/5, 230x4/4, 320x3/3, 410x2/2, 500x0/0
- Work Sets: 460x3, 405x5, 355x7 (go up 5 lbs on all sets)
Weighted Ring Dips:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 95x1
- Work Sets: 70x5, 55x6, 40x8 (go up on set 1, stay on sets 2 and 3)
Glute/Ham Raises:
- 15x 6, 6, 6 (stay until I get 3x8)
Shoulder Press:
- 120x 10, 10, 10, 10, 10 (go up 5 lbs)
Conditioning:
- In 6:00 complete as many 40 yard sprints as possible (walking back to the start)
Score: 9 sprints
1.22.2014
1.21.2014
Tuesday 1.21.14
Warm Ups:
3 Round of:
- 10 KB Swings
- 10 Push Ups
- 10 Face Pulls
- 10 GHD Sit Ups
2 Rounds of:
- Hip Circle Walk: 10 steps forward, backward, and to each side
Strength Training:
Back Squats:
- Warm Ups: 50x9, 140x7, 230x5, 320x3, 410x1, 500x 10 second hold
- Work Sets: 405x5, 350x7, 300x9 (stay on set 1, go up on sets 2 and 3)
Weighted Pull Ups:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x0
- Work Sets: 70x3, 50x5, 30x7
Conditioning:
6:00 Ascending Ladder of:
- Chest to Bar Pull Ups
- Ab Wheels
- Barbell Reverse Lunges @ 225
Score: I finished 4 rounds and 5 pull ups.
3 Round of:
- 10 KB Swings
- 10 Push Ups
- 10 Face Pulls
- 10 GHD Sit Ups
2 Rounds of:
- Hip Circle Walk: 10 steps forward, backward, and to each side
Strength Training:
Back Squats:
- Warm Ups: 50x9, 140x7, 230x5, 320x3, 410x1, 500x 10 second hold
- Work Sets: 405x5, 350x7, 300x9 (stay on set 1, go up on sets 2 and 3)
Weighted Pull Ups:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x0
- Work Sets: 70x3, 50x5, 30x7
Conditioning:
6:00 Ascending Ladder of:
- Chest to Bar Pull Ups
- Ab Wheels
- Barbell Reverse Lunges @ 225
Score: I finished 4 rounds and 5 pull ups.
1.20.2014
1.19.2014
Sunday 1.19.14
Warm Up:
3 Rounds of:
- 10 KB Swings @ 53 lbs
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts
Strength Training:
Power Snatch:
- Warm Ups: 45x5, 95x4, 115x3, 135x2, 165x1
- Work Sets: 185x 3, 3, 3 (Go up 2.5 lbs next week)
Snatch High Pulls:
- 225x 3, 3, 3 (go up 2.5 lbs next week)
Hang Power Cleans:
- 252.5x 3, 3, 3 (go up 2.5 lbs next week)
Bench Press:
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets: 305x3, 270x6, 230x9 (Stay on sets 1 and 2, go up 5 lbs on set 3)
Shoulder Press:
- 115x 10, 10, 10, 10, 10 (go up 5 lbs next week)
Conditioning:
- None
3 Rounds of:
- 10 KB Swings @ 53 lbs
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts
Strength Training:
Power Snatch:
- Warm Ups: 45x5, 95x4, 115x3, 135x2, 165x1
- Work Sets: 185x 3, 3, 3 (Go up 2.5 lbs next week)
Snatch High Pulls:
- 225x 3, 3, 3 (go up 2.5 lbs next week)
Hang Power Cleans:
- 252.5x 3, 3, 3 (go up 2.5 lbs next week)
Bench Press:
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets: 305x3, 270x6, 230x9 (Stay on sets 1 and 2, go up 5 lbs on set 3)
Shoulder Press:
- 115x 10, 10, 10, 10, 10 (go up 5 lbs next week)
Conditioning:
- None
1.18.2014
1.17.2014
Friday 1.17.14
Strength Training:
Front Squats:
- Warm Ups: 50x6, 100x5, 140x4, 190x3, 230x2, 280x1
- Work Sets: 320x3, 280x7, 240x9 (stay on set 1, go up on sets 2 and 3)
Press/Push Press/Jerk Complex:
- 45x5/5/3, 95x4/4/3, 135x3/3/3, 185x2/2/2, 225x0/1/1, 275x0/0/1
Shoulder Press:
- 200x2, 180x7, 160x9 (stay on set 1, go up on sets 2 and 3)
Conditioning:
Max rounds in 5:00 of:
- 4 Handstand Push Ups
- 8 GHD Sit Ups
Score: 3 rounds. I kept failing on the HSPU due to fatigue from all the overhead work I had already done. The sit ups were done slow and controlled.
Front Squats:
- Warm Ups: 50x6, 100x5, 140x4, 190x3, 230x2, 280x1
- Work Sets: 320x3, 280x7, 240x9 (stay on set 1, go up on sets 2 and 3)
Press/Push Press/Jerk Complex:
- 45x5/5/3, 95x4/4/3, 135x3/3/3, 185x2/2/2, 225x0/1/1, 275x0/0/1
Shoulder Press:
- 200x2, 180x7, 160x9 (stay on set 1, go up on sets 2 and 3)
Conditioning:
Max rounds in 5:00 of:
- 4 Handstand Push Ups
- 8 GHD Sit Ups
Score: 3 rounds. I kept failing on the HSPU due to fatigue from all the overhead work I had already done. The sit ups were done slow and controlled.
1.16.2014
Wednesday 1.15.14
Strength Training:
Deadlift:
- Warm Ups (Conv/Sumo): 140x3/3, 220x3/3, 320x2/2, 410x2/2, 500x0/0
- Work Sets: 460x1, 405x4, 350x7 (stay on sets 1 and 2, go up on set 3)
Weighted Chin Ups:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 95x1
- Work Sets: 75x3, ran out of time for the rest
Good Mornings:
- 185x 7, 7, 7
Conditioning:
- None
Deadlift:
- Warm Ups (Conv/Sumo): 140x3/3, 220x3/3, 320x2/2, 410x2/2, 500x0/0
- Work Sets: 460x1, 405x4, 350x7 (stay on sets 1 and 2, go up on set 3)
Weighted Chin Ups:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 95x1
- Work Sets: 75x3, ran out of time for the rest
Good Mornings:
- 185x 7, 7, 7
Conditioning:
- None
1.14.2014
1.13.2014
Monday 1.13.14
Adding back in a little conditioning starting today, and going to push/pull days.
Strength Training:
Back Squats:
- Warm Ups: 45x9, 135x7, 225x5, 315x3, 405x1
- Work Sets: 400x5 (PR!), 350x6, 295x9 (Go up on sets 1 and 3, stay on set 2)
Bench Press:
- Warm Ups: 135x9, 185x7, 225x5, 275x3, 315x1
- Work Sets: 300x5, 265x7, 225x9 (Go up on all sets)
Ring Dips:
- 50x 8, 4, 3- These are much harder right after bench press. Stay until I get 3x8.
Conditioning:
With a 5:00 running clock do 1 of each, then two of each, then 3, and so on of:
- Wall Ball (20 lbs. ball to a 10' target)
- Burpee Box Jumps (24" box)
Score: 7 Wall Balls and 3 Burpee Box Jumps.
Strength Training:
Back Squats:
- Warm Ups: 45x9, 135x7, 225x5, 315x3, 405x1
- Work Sets: 400x5 (PR!), 350x6, 295x9 (Go up on sets 1 and 3, stay on set 2)
Bench Press:
- Warm Ups: 135x9, 185x7, 225x5, 275x3, 315x1
- Work Sets: 300x5, 265x7, 225x9 (Go up on all sets)
Ring Dips:
- 50x 8, 4, 3- These are much harder right after bench press. Stay until I get 3x8.
Conditioning:
With a 5:00 running clock do 1 of each, then two of each, then 3, and so on of:
- Wall Ball (20 lbs. ball to a 10' target)
- Burpee Box Jumps (24" box)
Score: 7 Wall Balls and 3 Burpee Box Jumps.
1.12.2014
1.11.2014
Saturday 1.11.14
Muscle Snatch:
- 45x5, 95x4, 135x3, 170x0
Power Snatch:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x0
- Work Sets: 182.5x 3, 3, 3 (go up 2.5 lbs)
Snatch Pulls:
- 275x 3, 3, 3
- 45x5, 95x4, 135x3, 170x0
Power Snatch:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x0
- Work Sets: 182.5x 3, 3, 3 (go up 2.5 lbs)
Snatch Pulls:
- 275x 3, 3, 3
1.10.2014
Friday 1.10.14
Thrusters:
- 45x10, 95x8, 135x6, 185x4, 225x2, 250x1, 280x0 (front squat only)
Front Squats (Goal: 5, 7, and 9):
- Warm Ups: Thruster sets
- Work Sets: 320x4 (PR!), 280x6, 240x8 (stay on all sets)
Standing Barbell Press (Goal: 5, 7, and 9):
- Warm Ups: Thruster sets
- Work Sets: 200x3, 180x4, 160x7 (stay on all sets)
Weighted Pull Ups (Goal: 5, 7, and 9):
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 95x1
- Work Sets: 65x5 (PR!), 45x7, 30x5 (go up 5 lbs on sets 1 and 2, stay on set 3)
Glute/Ham Raises (Goal: 3x8):
- 10x 8, 8, 8 (go up 5 lbs)
Handstand Push Ups:
- 4, 4, 4
- 45x10, 95x8, 135x6, 185x4, 225x2, 250x1, 280x0 (front squat only)
Front Squats (Goal: 5, 7, and 9):
- Warm Ups: Thruster sets
- Work Sets: 320x4 (PR!), 280x6, 240x8 (stay on all sets)
Standing Barbell Press (Goal: 5, 7, and 9):
- Warm Ups: Thruster sets
- Work Sets: 200x3, 180x4, 160x7 (stay on all sets)
Weighted Pull Ups (Goal: 5, 7, and 9):
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 95x1
- Work Sets: 65x5 (PR!), 45x7, 30x5 (go up 5 lbs on sets 1 and 2, stay on set 3)
Glute/Ham Raises (Goal: 3x8):
- 10x 8, 8, 8 (go up 5 lbs)
Handstand Push Ups:
- 4, 4, 4
1.09.2014
1.08.2014
Wednesday 1.08.14
Last day training in 24 Hour Fitness for this month. This place kills me.
Deadlifts:
- Warm Ups: 135x5, 225x4, 315x3, 405x2, 495x1 (Also pulled a few sumo at each weight except 495)
- Work Sets: 460x1, 395x5, 345x7 (stay on set 1, increase 5 lbs on sets 2 and 3)
Bench Press:
- Warm Ups: 135x8, 185x6, 225x4, 275x2
- Work Sets: 300x3, 260x7, 220x9 (stay on set 1, increase 5 lbs on sets 2 and 3)
Chest Supported Rows:
- Messed around with increasingly heavier sets of 5 between bench press sets. I didn't record anything because I don't have access to this movement normally.
Romanian Deadlifts:
- 245x 8, 8, 8 (increase 5 lbs)
Prehab/Rehab with Red Band:
- Band Pull Aparts x 65 reps (20, 15, 15, 15)
- Band Push Downs x 65 reps (20, 15, 15, 15)
- Band Curls x 65 reps (20, 15, 15, 15)
Deadlifts:
- Warm Ups: 135x5, 225x4, 315x3, 405x2, 495x1 (Also pulled a few sumo at each weight except 495)
- Work Sets: 460x1, 395x5, 345x7 (stay on set 1, increase 5 lbs on sets 2 and 3)
Bench Press:
- Warm Ups: 135x8, 185x6, 225x4, 275x2
- Work Sets: 300x3, 260x7, 220x9 (stay on set 1, increase 5 lbs on sets 2 and 3)
Chest Supported Rows:
- Messed around with increasingly heavier sets of 5 between bench press sets. I didn't record anything because I don't have access to this movement normally.
Romanian Deadlifts:
- 245x 8, 8, 8 (increase 5 lbs)
Prehab/Rehab with Red Band:
- Band Pull Aparts x 65 reps (20, 15, 15, 15)
- Band Push Downs x 65 reps (20, 15, 15, 15)
- Band Curls x 65 reps (20, 15, 15, 15)
1.07.2014
1.06.2014
Monday 1.06.14
I really hate trying to lift at a big box gym, especially in January. I'm stuck at a training class this week and have to try and make due at least twice.
Back Squats:
- Warm Ups: 45x10, 95x8, 135x6, 185x5, 225x4, 275x3, 315x2, 365x1
- Work Sets: 405x1, 365x3, 315x6- Mirrors totally mess with my set up. I don't have them in my normal gym, and they're VERY distracting. Also didn't have my belt so I took it easy.
Weighted Chin Ups:
- 0x5, +25x 5, 5, 5, 5, 5
Weighted Bar Dips:
- 0x5, +40x 5, 5, 5, 5, 5- Alternated between sets of chins and dips
Good Mornings:
- 185x 6, 6, 6- It's been a while since I did any of these and here it is about 3 hours post workout and my hamstrings are already getting tight.
Prehab/Rehab with Reb Band:
- Pull Aparts: 65 reps (1x20, 3x15)
- Push Downs: 60 reps (1x20, 3x15)
- Curls: 60 reps (1x20, 3x15)
**Stay at 65 reps on all movements for the whole week
Back Squats:
- Warm Ups: 45x10, 95x8, 135x6, 185x5, 225x4, 275x3, 315x2, 365x1
- Work Sets: 405x1, 365x3, 315x6- Mirrors totally mess with my set up. I don't have them in my normal gym, and they're VERY distracting. Also didn't have my belt so I took it easy.
Weighted Chin Ups:
- 0x5, +25x 5, 5, 5, 5, 5
Weighted Bar Dips:
- 0x5, +40x 5, 5, 5, 5, 5- Alternated between sets of chins and dips
Good Mornings:
- 185x 6, 6, 6- It's been a while since I did any of these and here it is about 3 hours post workout and my hamstrings are already getting tight.
Prehab/Rehab with Reb Band:
- Pull Aparts: 65 reps (1x20, 3x15)
- Push Downs: 60 reps (1x20, 3x15)
- Curls: 60 reps (1x20, 3x15)
**Stay at 65 reps on all movements for the whole week
1.05.2014
1.04.2014
Saturday 1.04.14
Muscle Snatches (Goal: Heavy single):
- 45x5, 95x4, 115x3, 135x2, 170x0
Power Snatches (Goal: 3x3):
- 182.5x 2, 3, 3 (stay at this weight)
Hang Power Cleans (Goal: 3x3):
- Warm Ups: 135x3, 185x3, 225x3
- Work Sets: 250x 3, 3, 3 (go up 2.5 lbs next week)
Klokov Presses (Goal: 3x5):
- Warm Ups: 45x5, 95x5, 115x5
- 135x 5, 3, 1 (smoked my shoulders, stay at this weight next week)
Prehab/Rehab with Reb Band:
- Pull Aparts: 60 reps (4x15)
- Push Downs: 60 reps (4x15)
- Curls: 60 reps (4x15)
**Go to 65 reps on all movements next week
- 45x5, 95x4, 115x3, 135x2, 170x0
Power Snatches (Goal: 3x3):
- 182.5x 2, 3, 3 (stay at this weight)
Hang Power Cleans (Goal: 3x3):
- Warm Ups: 135x3, 185x3, 225x3
- Work Sets: 250x 3, 3, 3 (go up 2.5 lbs next week)
Klokov Presses (Goal: 3x5):
- Warm Ups: 45x5, 95x5, 115x5
- 135x 5, 3, 1 (smoked my shoulders, stay at this weight next week)
Prehab/Rehab with Reb Band:
- Pull Aparts: 60 reps (4x15)
- Push Downs: 60 reps (4x15)
- Curls: 60 reps (4x15)
**Go to 65 reps on all movements next week
1.03.2014
1.02.2014
Thursday 1.02.14
Thrusters (Goal: Heavy single):
- 45x10, 95x8, 135x6, 185x4, 225x2, 245x1
Front Squats (Goal: Reps of 5, 7, and 9):
- Warm Ups: Thruster sets, then 275x1
- Work Sets: 320x3, 280x5, 240x7 (stay on all sets)
Standing Barbell Press (Goal: Reps of 5, 7, and 9):
- Warm Ups: Thruster sets
- Work Sets: 195x5, 175x7, 155x9 (go up 5 lbs on all sets)
Weighted Pull Ups (Goal: Reps of 5, 7, and 9):
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 90x1
- Work Sets: 60x5, 45x6, 30x8 (go up 5 lbs on set 1, stay on sets 2 and 3)
Glute/Ham Raises:
- 10x 7, 7, 7 (stay and try to get 3x8)
- 45x10, 95x8, 135x6, 185x4, 225x2, 245x1
Front Squats (Goal: Reps of 5, 7, and 9):
- Warm Ups: Thruster sets, then 275x1
- Work Sets: 320x3, 280x5, 240x7 (stay on all sets)
Standing Barbell Press (Goal: Reps of 5, 7, and 9):
- Warm Ups: Thruster sets
- Work Sets: 195x5, 175x7, 155x9 (go up 5 lbs on all sets)
Weighted Pull Ups (Goal: Reps of 5, 7, and 9):
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 90x1
- Work Sets: 60x5, 45x6, 30x8 (go up 5 lbs on set 1, stay on sets 2 and 3)
Glute/Ham Raises:
- 10x 7, 7, 7 (stay and try to get 3x8)
1.01.2014
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