Sunday 6.01.14

Rest day.

Saturday 5.31.14

Rest day.

Friday 5.30.14

Rest day.

Thursday 5.29.14

Rest day.

Wednesday 5.28.14

Strength Training:
Deadlift (4x4 @ 75% of 500):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 455x1
- Work Sets:  375x 4, 4, 4, 4 (I didn't go for max reps on the last set today)

Weighted Ring Dips:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x0 (shoulders and triceps are sore from yesterday)
- Work Sets:  55x 4, 4, 3, 3, 3 (stay at this weight until I get 5x5)

Barbell Shrugs:
- Skipped them today.

Conditioning:
3 Rounds for time:
- 20 1-Arm KB Swings @ 53 lbs (10 left, 10 right each set)
- 20 Weighted Sit Ups with the KB on my chest (feet unanchored)
Time:  3:59

Tuesday 5.27.14

Strength Training:
Overhead Squat/ 36" Box Jumps:
- 45x 5/3, 95x 4/3, 135x 3/3, 185x 2/3, 225x 1/3, 275x 0, 225x 0- Stopped, shoulders felt fatigued.

Weighted Chin Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  55x 3, 3, 3, 3, 3- Stay at this weight until I get 5x5

Glute/Ham Raises:
- 10x 9, 5- I stopped because it felt like I was on the verge of injuring my right hamstring.

Conditioning:
5 Rounds for time:
- 5 KB Clean and Strict Press @ 53 lbs (right hand)
- 20 Yard Overhead Weighted Walk @ 53 lbs (right hand)
- 5 Burpee Box Jumps (24" box)
- 5 KB Clean and Strict Press @ 53 lbs (left hand)
- 20 Yard Overhead Weighted Walk @ 53 lbs (left hand)
- 5 Burpee Box Jumps (24" box)
Time:  11:43

Monday 5.26.14

Strength Training:
Power Clean Warm Ups/ Clean and Jerk:
- 45x lots, 95x 5/1, 135x 4/1, 185x 3/1, 225x 2/1, 275x 0/0- no speed today.

Power Cleans 3x3:
- 245x 3, 2, 2

Hang Clean Pulls:
- 245x 5, 5, 5 (went light because I was feeling beat up, next week back to 320)

Shoulder Press Warm Ups/ Push Press:
- 45x 5/3, 95x 4/3, 135x3/3, 185x2/2, 225x 0/1, 245x 1 push press

Shoulder Press 4x4 @ 75% of 210:
- 157.5x 4, 4, 4, 8

Conditioning:
- Off

Sunday 5.25.14

Strength Training:
Front Squats (4x4 @ 75% of 340, max reps on the last set):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  255x 4, 4, 4, 7

Box Jumps @ 36":
- 9 sets of 3 immediately after sets of front squats

Ring Rows:
- Warm Ups:  0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets:  15x 7, 7, 7, 7, 7 (stay at this weight)

Barbell Hip Thrusts:
- 325x 10,10, 10 (go up 5 lbs)

Conditioning:
EMOM for 10:00:
- 3 Front Squats @ 185 (bar cleaned from the floor each set)
- 20 Double Unders
Score:  Completed with no missed rounds

Saturday 5.24.14

Strength Training:
- Off

Conditioning:
For Time Complete Reps of:
- 10-9-8-7-6-5-4-3-2-1 Power Snatch @ 115
- 10-9-8-7-6-5-4-3-2-1 Push Ups
- 1-2-3-4-5-6-7-8-9-10 Box Jumps @ 24"
- Run 1/2 Gasser
Time:  17:24

Friday 5.23.14

Strength Training:
Power Snatch:
- Warm Ups:  45x Burgener Warm Up, 95x4, 135x3, 185x2, 225x0, 275x 1 high pull (1 snatch at each weight)
- Work Sets:  195x 1, 1, 0 (stay at this weight)

Snatch High Pull:
- 195x 5, 5, 5 (go up 5 lbs)

Bench Press (4x4 @ 75% of 320, max reps on the last set):
- Warm Ups:  45x12, 95x10, 135x8, 185x6, 225x4, 275x2, 315x1
- Work Sets:  240x 4, 4, 4, 10

Band Pull Aparts:
- 11 sets mirroring my bench sets and done immediately after each bench press set.

Conditioning:
- None

Thursday 5.22.14

Strength Training:
Squats (4x4 @75%, max reps on the last set):
- Warm Ups:  135x7, 225x5, 315x3
- Work Sets:  330x 4, 4, 4, 6 (go up 5 lbs on cycle 2)

Glute/Ham Raises:
- 10x 8, 8, 8

Box Jumps @ 36":
- 10 sets of 3 (immediately after each set of squats and GHR's)

Weighted Pull Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x0
- Work Sets:  52.5x 4, 3, 3, 3, 3 (stay at this weight)

Conditioning:
- None

Wednesday 5.21.14

Rest day.

Tuesday 5.20.14

Rest day.

Monday 5.19.14

Rest day.

Sunday 5.18.14

Rest day and traveling down to Disneyland.

Saturday 5.17.14

Rest day.

Friday 5.16.14

Strength Training:
Deadlifts 1RM:
- 45x5, 135x4, 225x3, 315x2, 405x1, 455x1, 475x1, 495x1, 515x0 (estimated 1RM of 500 for next cycle)

Weighted Ring Dips:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  52.5x 5, 5, 5, 5, 5 (g0 up 2.5 lbs)

Band Pull Aparts:
- Same number of reps as dips done immediately after each set.

Barbell Shrugs:
- 325x 10, 10 , 10 (go up 5 lbs)

Conditioning:
- None

Thursday 5.15.14

Strength Training:
Overhead Squat 1RM:
- 45x5, 95x4, 135x3, 185x2, 225x1, 275x1, 285x1, 295x1, 305x fail (estimated max of 300 for next cycle)

Barbell Hip Thrusts:
- 325x 9, 9, 9

Box Jumps @ 36":
- 12x3 done immediately after each set of squats and hip thrusts

Weighted Chin Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  52.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Conditioning:
- None.  Ran out of time.

Wednesday 5.14.14

Rest day.

Tuesday 5.13.14

Strength Training:
Power Clean 1RM:
- 45, 95, 135, 185, 225, 250, 275x1, failed at 285 even though I got this weight last week.

Clean and Jerk 1RM:
- 45, 95, 135, 185, 225, 250, 275, 285x1, failed at 295

Shoulder Press 1RM:
- 45, 95, 135, 185, 205x1, failed at 215

Push Press 1RM:
- 45, 95, 135, 185, 205, 215, 225, 245, 255x1, failed at 265

Band Pull Aparts:
- Equal number of reps done immediately after every overhead press set

Conditioning:
EMOM for 10:00:
- Odd Minutes:  Handstand Push Ups:  5, 3, 3, 3, 3
- Even Minutes:  Clean Pulls @ 320: 3, 3, 3, 3, 3

Not a great lifting day over all.  I've hit higher weights on regular training days on most of these lifts in the last few weeks, I just couldn't put it together today.  I think it's because the lunges yesterday left me pretty sore this morning.

Monday 5.12.14

Strength Training:
Front Squats (find 1RM):
- 45x5, 95x4, 135x3, 185x2, 225x1, 275x1, 315x1, 335x1, 355x fail.
* For the next training block I'll use an estimated 1RM of 350.

Glute/Ham Raises:
- 5x 10, 10, 10 (go up 5 lbs)

Box Jumps @ 36":
- 12 sets of 3, done immediately after each set of front squats and GHR's.

Ring Rows:
- Warm Ups:  0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets:  0x 10, 10, 10, 10, 10 (go up 5 lbs)

Conditioning:
As much of the following in 10:00 as possible:
- 10 Front Rack Lunges each leg @ 155 and 10 Pull Ups
- Sprint 1/2 Gasser
- 9 Front Rack Lunges each leg @ 155 and 9 Pull Ups
- Sprint 1/2 Gasser
- Continue to 1 rep of each or 10:00, whichever comes first
Score:  I finished the round of 7, then got 4 lunges into the next round

Sunday 5.11.14

Rest day.

Saturday 5.10.14

Strength Training:
- Off

Conditioning:
4x 5:00 Rounds of:
- 400m Run
- Max rounds of Cindy
Score:  10 rounds + 5 pull ups and 10 push ups

Friday 5.09.14

Strength Training:
Power Snatch 1RM:
- I worked up to 215x1, failed at 225

Snatch 1RM:
- Same thing, successful at 215 but could not get 225 today even though I got it last week.  I took 4 attempts at 225, but couldn't receive it right in the hole.

Hang Snatch High Pulls:
- 190x 5, 5, 5 (go up 5 lbs)

Bench Press:
- Warm Ups:  4x10, 95x8, 135x6, 185x4, 225x2, 275x1, 315x1
- Work Sets:  225x 12, 11, 10

Band Pull Aparts:
- Same sets and reps and done immediately after each bench press set.

Conditioning:
- None

Thursday 5.08.14

Strength Training:
Squat (1RM attempt):
- Worked up to a successful 435x1, then failed at 455.  I'm going to call 440 my 1RM for the next training block).  I did 12 total sets of squats from the bar up to 435.

Box Jumps @ 36":
- 12x3

Weighted Pull Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  50x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Barbell Hip Thrusts:
- 325x 8, 8, 8

Conditioning:
AMRAP in 10:00 of:
- 8 Ring Rows
- 8 GHD Sit Ups
- 1/2 Gasser
Score:  5 rounds + 8 ring rows, 8 sit ups, and just over half of the run.

Wednesday 5.07.14

Rest day.

Tuesday 5.06.14

Strength Training:
Deadlifts:
- Warm Ups:  155x5, 245x4, 335x3, 425x2, 515x0
- Work Sets:  485x3 (PR!), 450x5, 405x7

Weighted Ring Dips:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  50x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Barbell Shrugs:
- 320x 10, 10, 10

Conditioning:
- None

Here's my 405x7 deadlift set.  I was pretty exhausted after 485x3 and 450x5.

And this is my third set of 5 ring dips at 50 lbs.

Monday 5.05.14

Strength Training:

Overhead Squats:

- Warm Ups:  45x6, 95x5, 135x4, 185x3, 225x2, 275x0 (completed the rep but didn't get depth)

- Work Sets:  257.5x3, 227.5x5, 187.5x7 (go up 2.5 lbs on all sets)

Box Jumps @ 36":
- 12 sets of 3 immediately after each set of squats and GHR's

Weighted Chin Ups:

- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1

- Work Sets:  50x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Glute/Ham Raises:

- 5x 9, 9, 9

Conditioning:

4 Rounds for time of:

- 400m Run

- 25 Wall Balls

Time:  13:24

This is my 275 OHS squat attempt that was high, followed by 3 box jumps.

My successful set at 257.5x3, but you can see my heel coming up off the floor.

My first set of 5 Chin Ups with 50 lbs.  I noticed I was doing a lot of unnecessary head movement so I tried to cut that out in my subsequent sets.

Sunday 5.04.14

Rest day.

Saturday 5.03.14

Rest Day.

Friday 5.02.14

Strength Training:
Power Cleans:
- Warm Ups:  45x Burgener, 95x6, 135x4, 185x2, 225x2, 275x2, 285x1
- Work Sets:  265x 1, 1, 2- Stay at this weight unitl I get 3x3

Shoulder Press:
- Press/ Push Press/ Jerk:  45x 5/2/1, 95x4/2/1, 135x3/2/1, 185x 2/2/1, 225x0/1/1, 275x0/0/1, 290x0/0/1
- Shoulder Press Work Sets:  180x5, 160x7, 140x9- go up 2.5 lbs on all sets

Clean Pulls:
- 315x 5, 5, 5

1-Arm KB Press:
- 44x10, 53x10, 62,8

Conditioning:
- None

Shoulder Rehab/ Prehab:
- Band Scare Crows
- External Rotations
- Lateral External Rotations
- Internal Rotator stretching

Thursday 5.01.14

Strength Training:
Front Squats:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 365x0
- Work Sets:  265x 5, 5, 5 (go up 5 lbs)

Box Jumps @ 36":
- 5, 4, 3, 2, 1, 3, 3, 3- Immediately following each set of squats

Ring Rows:
- Warm Ups:  0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets:  0x 10, 10, 10, 9, 8

Barbell Hip Thrusts:
- 320x 10, 10, 10 (go up 5 lbs)

Conditioning:
- 1500m Row for time
Time:  5:09