7/28/11

Weekly Update

Monday:
Snatch work

Front Squat
225x6

Tuesday:
Clean work
Diane

Thursday:
Don't remember

Friday:
230x1x8

followed by 20 rep high bar back squat at 155

Saturday:
Prowler push with about 225

Tire flip of about 50 yards

Overhead barbell carry
one set at snatch grip, one set at clean grip

3 sets of sled drag using large rope

Weekend Update

Saturday:

1 hour of bouldering at Earth Treks. Did pretty well as I sent two project V4s and a couple of harder V3s.

Sunday:

Split Jerk

40x5
50x3
60x2
80x1
90x1
95x1
100x1
105x1
110xF
110x1

Dead lift:
10 sets of 2 at 335#. Each set started at top of the minute. Averaged 53 seconds rest for all the sets.

5 sets of
10 Strict pull ups
10 Hollowed push ups

7/15/11

Off a rest day and feeling much better... though I'm still getting killed at work.

Front Squat

45x2
85x2
115x2
135x2
155x2
185x2
205x2
225x2x8 with 60 seconds between sets

rest 5 minutes

High Bar Back Squat

145x20

rest 5 minutes

25 HSPU unbroken

7/13/11 Power Cleans and a Good Morning to you

Power cleans:

Hit a number of reps on my way up but failed twice at 242... just didn't have the brain for it today after another 11 hour day at the lab.

Good Mornings:

135x3
225x3
245x3
265x3
285x3 (felt easy compared to last time... but certainly not easy overall).

HSPU:

1 set of AMRAP

23... shoulder feels unstable as the reps progress. Also, I don't like slamming my head into the wood. Done on a mat I would be close to my PR of 30 I think.

7/12/11 Snatch and Jerk work

Snatch

40x2
50x2
60x2
65x2
70x1x7

Jerk

70x1
80x1
90x1
90x1
100x1
105x1

7/11/11

Front Squat work

8 sets of 1 at 235. Rest ~ 60 seconds between sets.

Single set of 20 back squats at 135.... this actually wasn't all that bad.

Weekly Update

Had a good week of training followed by a physical disaster in the form of a wedding beat down of my body up in VT.

Good snatch progressions early in the week
Good work with some clean and jerks as well though I missed 110 because of the jerk which should never happen.
Did some speed work for high bar back squat.
Really fun climbing session on top rope with Ilda.
Runs through the VT mountains
10 Minute AMRAP of pistols and HSPU at 90% effort.
30 minute kayak session.
Way too much booze for 2 days in a row.

Saturday 7/2/11

Already into July... craziness.

Friday was a rest day

Saturday:
Front squats

Solid warm up as I could not get my knees to feel right this morning. Then

8 sets of 2 at 225 with 60 seconds rest. Failed on the last rep surprisingly... I do not lift well in the mornings for whatever reason.

Friday Update

Tuesday:

Power Cleans:
Worked slowly up to 247... pretty ugly at that point though.

Conditioning:
Row 500 meters
44 double unders
2:17 (PR)

5 Rounds of 10 GHD Raises
UB

Wednesday:

About an hour of rock climbing at Earth Treks. Worked two problems and sent both by the end of the day!

Thursday:
Snatch work... wasn't feeling great today. Hit 155 though for a couple singles...

Metcon:
60 seconds work
60 seconds rest of the following

sledge hammer strikes
box jumps
deadlifts (135)
tire flips

3 rounds... didn't record reps

Monday 6/27/11

Still a little fried mentally from the comp on Saturday even though it was a bunch of relatively short workouts...

Snatch:
40x2
50x2
60x2
65x1
65x1
65F
65F
65x1
65x1 + 65 OHSx5

Front Squat:
155x3
175x2
205x2
220x5 (fail on 6)

Split Squat:
45x5x5/leg

Alley walks:

135lbs on a barbell on the back. 3 walks up and back the alley way at balance gym. Equal work/rest period.