Monday, 11/03/08
Day off

Tuesday,11/4/08
Snatch, x2:

45×2/45×2/65×2/65×2/70×2/75×2/80×2/90×2/90×2/95×2/95×2/95×2
Not a very good session with form deterioration coming early.

Wednesday, 11/5/08

Snatch Grip Deadlift, x 4:

135×4/135×4/155×4/155×4/175×4/175×4/199×4/199×4/209×4/209×4/214×4/214×4/.

Clean Grip Deadlift, x 4:

214×4/214×4/214×4/219×4/229×4/.

Hungarian Core Blaster Swings, x 10:

80/90/95/100/100/.

Thursday, 11/6/08

Rest Day

Friday, 11/7/08

Visiting my parents in Wisconsin. I brought my empty sandbag with liners and went down the street to a local quarry to get some “local” sand.

5 rounds, 55#, :15 each exercise and 1:30 between rounds

• Cleans
• Push Presses
• Zercher Squat
• Bent Rows
• Reverse Lunges
• Thrusters

Saturday, 11/8/08

Air Squats: 50

Overhead Squats: 50/50

Sandbag, 55#

• Push Press: 10
• Squat Cleans: 10
• Shoulder Toss to Squat: 10
• Overhead Squat: 5/5

Sandbag, 75#

• Push Press: 10/10/
• Squat Cleans: 10/10/
• Shoulder Toss to Squat: 10/10/
• Overhead Squat: 4/6/5/5/

Sunday, 11/9/08

Day Off

Monday, 8/25/08

Burgener warm-ups with empty bar snatches

BB Snatch:

65×3/70×3/75×3/80×2/88/88/88/88/88.

Good Mornings:

95/115/135/135/135

2 sets, 10 GHD sit-ups, 10 Hip Extensions to hyper extensions for the hammies, 10 Reverse Crunches.

Tuesday, 8/26/08

4 rounds:

10 70# sandbag lifts (power cleans, squat cleans, zercher squats, overhead presses)
10 70# kettlebell swings
10 AbMat sit-ups
10 push-ups
10 burpees
10 air squats

Brief rest between sets

Wednesday, 8/27/08

Rest Day

Torri’s Deadlift PR

Thursday, 8/27/08

Burgener Warm-ups x 3

Muscle Snatch:
65×3/65×3

Power Snatch:
65×3/65×3

Hang Snatch:
65×3/65×3/7×2/75×3 crap/; the rest were singles, 75/80/90/90/90/95/100/100/100/100

Hang Clean:
112×2/111×2/120×2/125×2/135×2/145×2/155×2/1600×2

BB Russian Twists, x 10:
45/55/65

Kettlebell Snatch:
3×20

Abmat Sit-ups:
30/40/30

Reverse Crunches:
2×15

Friday, 8/29/08

Rest Day

Saturday, 8/30/08

Mid Hang Snatch:
45×3/65×3/70×3/
75/80/85/90/95/100 ps/100/105/105f/105 ps/105/110 ps/110 f/110 f/110.

DE Deadlifts:
225×5/225×5
60% @280#, 5 singles, with 1 minute rest between lifts.
70% @325#, 5 singles, with 1 minute rest.
75% @350#, 2 singles, with 1 minute rest.

Sandbag Cleans,
70# squat: 10/10/
power: 10/10/10

Sandbag Zercher Squats,
70# 10/10/10

Sunday, 8/31/08

40# Ruck Run. After walking for 10 minutes with the ruck, I ran, as it where, for 5 minutes. When I got to the base of my hill, I ran up it 2x and walked down. After I ran up 3 more times, I added in 25 step-ups on a rock, 25 push-ups and 25 air squats for each. This took about 25 minutes and walked another 10 minutes to get home, totally spent!

Monday, 8/18/08

During the warm-ups, I did empty bar OHS, starting wide and moving in to clean grip. I also did behind-the-back presses, sliding the bar as far down my back as possible.

Hang Snatch, x2:
45/65/70/80/88/90/95/100

Snatch Pulls, x3:
155/155/155/165

Tuesday, 8/19/08

Birthday Workout

My Birthday Present

Shoulder Press, 5×5:
95/115/135/135/155

Clean Deadlift, x3
205/205

Snatch Deadlift from deficit, x3
205/205

Deadlift, x 3
275/295/325 (70%)/325/325

Wednesday, 8/20/08

Rest Day

Thursday, 8/21/08

Warm-up included 45# OHS starting wide and ending with clean grip.

Snatch, 2 position:
45/45/65/70/75/88/95/100/105/111/115/125f/

Behind the Neck Jerk x 3
124/125/125/125

Overhead Squat, x 3
125/125/125/125

Clean & Jerk, 2 position x 2:
115/115/125/135/155

Ab-Mat sit-ups:
3×35

Val's Birthday Gift to MarkFu

Friday, 8/22/08

100 Air Squats (100)
100 Push-ups (40/20/15/11/14). Wow, been a while. Push-ups are rusty!
100 Sit-ups (50/50)

Kettlebell Swings, 32 kg w/2″ rope: 10
Kettlebell Swings, 32 kg w/1.5″ rope: 10
Kettlebell Swings, 32 kg 2H: 5×10
Kettlebell Swings, 32 k 1H: 5×10

Saturday, 8/23/08

Took some training with a trainer who used to be the strength and conditioning coach at Newport Harbor High School.

Snatch: 65×3/88×3/111×2/131×1 f/111×2/
The problem is my second pull isn’t there and there is no hip pop.
Cleans: 111×2. Same problem, no hip pop.

Clean Deadlifts; 2×5 @ 155#

Front Squats: 45×10/88×5/111×5/131×5/; 155×3/175×3/185×3/195×3/165×3/175×3/175×3

Sunday, 8/24/08

Rest Day