Oct 21st 2011

A.M.

A. Snatch Grip Dead Lift- build to heavy 3; not 3RM- focus on good form keeping your hips down in the pull, don’t go so heavy you loose form.
@245..video below

B. Clean Pull @ 105% of 1RM snatch; 3 x 3
@180

C. Snatch ladder 1-5 AMRAP in 5 min @ 95#
2 Rounds +1+2+3+4.... 7 more reps from last week

 

P.M.

A. Bench Press- 6, 4, 2, 6, 4, 2 waveload; rest 2 min
210, 220, 230, 215, 225, 245

+

12 min amrap

5 Muscle Ups

5 HSPU

7Rds + 2MU's

Oct 19th 2011

A.M.

A. Power Clean build to heavy double- not 2RM
185x2, 205x2.....215..not so much...got 1..feeling crappy today

+

5 sets; rest 4 min

5 Hang Power Clean- FAST w/ moderate load

8 Hurdle hops

155 all sets- 19sec, 20sec, 16sec, 15sec, 15sec

+

Airdyne Sprints @ 100%

20 sec; rest 2:40 x 4

Rest 10 min practicing HS walking

20 sec; rest 2:40 x 4

OUCH!

Oct 18th 2011

A.M.

A. Split Jerk Cluster- 4 x 2.2.2; rest 4 min

165,180,190,200

B. 25 Legless Rope Climb 15’ for time

16:52, still feeling training with MattB...but ouch this hurt!!!

C. Ring HSPU max in 5 min

28..wanted over 30 but went right into it after rope climbs

P.M.

3 sets; rest 10 min

10 Burpees AFAP

25 KB Swings, 70#

800m Run

Sets- 4:18 / 4:49 / 4:54
All KBS UB ..the run got to me after round one...everything else was same pace throughout

Oct 17th 2011

A.  Back Squat @ 70% + 4 red bands- 12 x 2 EMOM

Heavy but good speed

B. Dead Lift @ 70% + 2 blue bands- 6 x 2 EMOM

HEAVY...form slacked a bit

C. Hang Squat Clean- 3 x 3; rest 2 min (heavy)

195, 205, 215

D1. Glute Ham Raise @ 20X0 light band added; 3 x 12; rest 1 min

D2. Strict Toes to Bar @ 2111; 3 x 10; rest 1 min

DONE

Oct 15th 2011

Strength + Anaerobic Lactic Endurance

A. Split Jerk build to heavy single in 12 min
165, 185, 205, 220, 230-failed

+

4 sets; rest 10 min

10 Power Cl & J TnG, heavy but fast

20 Wall Ball 25#

Row 250m

All @ 125 - 2:13 / 2:06 / 2:17 / 2:10

Oct 14th 2011

Strength + Anaerobic Alactic Power

A. Build to tough 3 on Dead Lift; not 3RM; rest as needed
345...felt like I could go 365 but wanted to stay on a good note since DL has been bothering me. Plus bad sleep and eat the last 2 days. Have had some stuff going on.

+

5 sets; rest 5 min

4 heavy Power Snatch TnG

10 Burpee Broad Jump for speed not distance

Weights- 115,120,125,130,135

The weight felt good, kept feet under me...times ranged from 30-33sec each set..
 

Oct 12th 2011

A. Split Jerk waveload- 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 2 min (increase load/set and reps)
155,165,175
175,185,200
195,205,215
Did NOT feel good at all this morning!! Shoulder bothering me big time!

+

5 sets; rest 5 min

5 Heavy Squat Snatch TnG

20 DU’s afap
All sets @ 115
Times: 34sec, 40sec, 35sec, 42sec, 35sec
Again, felt bad...shoulder mobility ... it WILL get better!

P.M.

A. 10 min EMOM 4 MU’s
All UB..shoulder bugging me but felt great!

B. Heavy KB Snatch- 3 x 10/arm; rest 2 min build each set
53, 70, 70..left shoulder was hurting in the lock out..

C. Toes to Bar- 5 x 10 unbroken; rest 30 sec

All in 3 min total w/ rest...all fast and UB, felt good.

Strength + Anaerobic Alactic Power + Skill

A.M.