10/1/18

Today was a pretty solid workout... much better than yesterday.

A.

Snatch + Hang Snatch

2 sets x 1+1 reps @ 90% (215#) 

1 Snatch + 1 Hang Snatch from above the knee at 90% of your one rep max hang snatch. Sets leading up to working sets should be as follows... 1x2@30% (75#), 1x2@40%(95#), 1x2@50% (135#), 1x2@60%(165#), 1x2@70%(175#), 1x2@75%(185#), 1x2@80%(195#), 2x2@85% (205#). This will ensure you are warm enough for your working weight!

-Complete ... missed my last hang snatch at 90% ... it was a good miss though, went behind me, not in front. I rushed these reps due to time/space in our gym, overall happy with how this went though. 

B.

Hang Pull Snatch Below the Knee

3 sets x 4 reps @ 110% (275#)

110% of your one rep max snatch. Sets leading up to working sets should be as follows... 2x4@90% (225#), 2x4@100% (250#). This will ensure you are warm enough for your working weight!

-Complete ... this, was tough. 

C.

Bench Press

6 sets x 3 reps @ 85% (215#) 

85% of you one max rep bench press.

-Complete

D.

Strict Press

4 sets x 6 reps

Perform with more weight and more difficulty than last time.

-Used 135# for two sets and then 145# for two sets ... this was rough after benching.

E.

Sit Ups
3 sets x 30 reps
Staggered Stance KB RDL (2 x 72# KB)

3 sets x 10 reps

-Complete

9/30/18

Today was a good workout... but holy crap I got extremely nauseous after part C. This almost never happens to me... not sure what was up... got through everything but it was a struggle. Not sure if it was the five beers I had last night, the large meal I ate right before this training session, or how hard I went on the airbike... but I thought I was going to yack all though part D and E. Glad I didn't... tomorrow is another day.  

A.

Hang Power Snatch Over the Knee

2 sets x 2 reps @ 85% (205#) 

85% of your one rep max hang power snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60% (145#), 2x2@70% (165#) 2x2@75% (180#), 2x2@80% (195#). This will ensure you are warm enough for your working weight!

-Complete 

B.

Clean Pull

4 sets x 2 reps @ 100% (335#) 

100% of you one rep max clean. You must try to lift forcefully and move the bar with speed, it isn't a deadlift.

-Complete

C.
Five rounds for max calories/reps of (15 minutes):
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

-Complete; don't remember my cals, but went super HAM and got 33 bike cals on the first interval ... was all downhill from there. 

D.

Back Pull-Ups (one blue band) 

4 sets x 8 reps

If you cannot do body weight, do banded Back Pull-Ups.

Strict Ring Dips

4 sets x 10 reps

-Complete

E.

Banded Speed Deadlifts (225# + 1 green band) 

3 sets x 15 reps

-Complete ... huge pump in the glutes/hamstrings 

F. 

3 Super-Sets:

GHD Back Extensions x 8 (35#)

Landmine Oblique Twists (barbell + 55# plate) x 10 reps

Rest as needed between sets

-Complete ... kept the weights light here, was pretty smoked by this point. 

G.

Bird Dogs

1 set x 30 reps

-Complete

9/29/18

Today was a really fun workout; put in a bunch of crossfit workouts today. I definitely didn't feel quite as aerobically fit as I have in the past, but I felt very strong with the barbell movements. Overall happy with this session, was a very fun change of pace. 

A.
AMRAP 16:
Row 300m 
Handstand Walk 20 Feet 
10 KB Front Rack Squats (5 right arm, 5 left arm) @ 35#
Handstand Walk 20 Feet  

-Complete ... don't remember my rounds, but this was a great warm-up. 

B.

Clean and Jerk

4 sets x 2 reps @ 80% (255#)

80% of your one rep max clean&jerk. Sets leading up to working sets should be as follows... 1x3@30%(135#), 1x3@40%(155#), 1x3@50%(185#), 1x3@60%(205#), 1x3@70%(225#), 1x3@75% (235#). This will ensure you are warm enough for your working weight!

-Complete ... all sets felt great, very manageable numbers. 

C.

Front Squat

2 sets x 3 reps @ 75% (275#)

75% of you one rep max front squat.

-Complete, very light, beltless

D.

On a running clock:
12-9-6

Thrusters (135/95#)

Bar Muscle-ups

At 10:00 begin…

21-15-9

Thrusters (95/65#)

C2B Pull-ups

at 20:00 begin... 

60 Wall-Balls (20/14#)
30 HPSU 

-5:17 ... thrusters were UB, Bar MU went 10/2 ... 5/4 ... UB
-6:01 ... thrusters went UB ... 10/5 ... UB ... C2B went 12/9 ... 10/5 ... UB ... ROUGH after all the above work.
-~7:00 (?) ... didn't catch my exact time on that last one, was completely smoked by this point ... Wall-Balls were 20/15/15/10 ... HSPU went 8/7/5/5/4/1 ... total shit-show. This was the toughest part for me... completely gassed out. 

9/28/18

Had a great workout today; felt very strong on everything.

A.

Snatch

4 sets x 2 reps @ 80% (205#)

80% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%(155#), 1x3@60%(165#), 1x3@70%(175#), 1x3@75% (187#). This will ensure you are warm enough for your working weight!

-Complete

B.

Back Squat

2 sets x 4 reps @ 75% (315#)

75% of you one rep max back squat.

-Complete, belt-less, very easy 

C.

Dumbbell Shoulder Press

4 sets x 8 reps

Perform with more weight than the last time you did this exercise.

-Across at with 2 x 60# DB 

D.

Weighted Strict Pull-Ups

3 sets x 8 reps

-Across at 53# 

E.

Hip Thrusts (225#)

3 sets x 10 reps

Perform as circuit with Bulgarian Split Squat

DB Bulgarian Split Squats (2 x 50# DB) 

3 sets x 10 reps

-Complete

9/27/18

Had a solid workout this morning, felt strong throughout on the lifts and accessory work was fun. 

A.

Power Snatch

1 set x 3 reps @ 85% (205#)

85% of your one rep max power snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%(155#), 1x3@70% (175#), 3x3@80% (195#). This will ensure you are warm enough for your working weight!

-Complete

B.

Power Clean and Jerk

1 set x 3 reps @ 85% (255#)

85% of your one rep max power clean. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 1x3@70% (210#), 3x3@80% (240#). This will ensure you are warm enough for your working weight!

-Complete

C.

Barbell Bicep Curl

4 sets x 8 reps

Choose a challenging weight.

-Complete with 88# barbell

D.

Single Arm DB Bench Press - Neutral Grip

3 sets x 10 reps

-Complete with 70# DB

E.

Half Kneeling Windmill (53#)

3 sets x 5 reps

Perform with Rows

Double DB/KB Rows (2 x 53#)

3 sets x 12 reps

-Complete

9/26/18

Today was a decent workout, was a bit tired from traveling back from Lubbock today... had to wake up at 0300 for a 0500 flight. Despite that, once I got in the gym I felt solid on everything.

A.

Power Clean + Clean

2 sets x 2+1 reps @ 90% (275#)

2 power clean + 1 full clean at 90% of your one rep max power clean. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%, 1x3@60%, 2x3@70% (210#), 2x3@80% (240#), 2x3@85% (255#). This will ensure you are warm enough for your working weight!

-Complete ... felt very strong on these. 

B.

Front Squat

2 sets x 3 reps @ 85% (315#)

85% of your one rep max front squat.

-Complete

C.

GHD Back Extensions

4 sets x 8 reps

Choose a comfortable weight.

-45# plate 

D.

Side Planks

3 sets x 30 reps

Perform as circuit with Suitcase Carries and Lunges

Suitcase KB Carry (72# KB) 

3 sets x 45 reps

45 seconds

Reverse Lunge - Contralateral Load (72# KB) 

3 sets x 8 reps (each leg) 

8/side hold the KB on the side opposite to the leg that is stationary

-Complete, solid accessory work.