I started this week with a rest day and finished it the same way. It was what happened between those days that killed!

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Monday, 8/17/09

Ran a mile with the 35# Bulgarian Training Bag. I stopped 11 times and 6 times I did 10 swings each and 5 times I performed 20 push-ups each time.

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This week was supposed to be a deload week and for the most part it was, except I hit it hard on Saturday. But that is ok, since I got plenty of rest.

Monday, 5/11/09

No training.

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Monday, 3/16/09

Back Squat DE: 135×5/135×3/185×3/195×3/.

Doubles, pause at the bottom.
60% 1RM @ 205: 6×2
70% 1RM @ 240: 6×2
30 second rest between sets.

Push Press, x 5:
95/115/135/155/165/.

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Monday, 11/24/08

Rest Day

Tuesday, 11/25/08

Snatch Clusters (2+2):

45/65/75/85/95 total 20 reps

Front Squats, x2:

135/135/155/165/175/185/205/215.

Kettlebell Swings, 53# H2H: 20
Kettlebell Snatches, 53#: 2×20

Hungarian Core Blaster:

80×10x2
85×10x2
90×10x2

Wednesday, 11/26/08

Squat Clean Clusters, 2+2

115/115/115/135/135

Box Squats, 10 x 2

60% 1RM @ 205 x 5
70% 1RM @ 240 x 5

Thursday, 11/27/08

Big Rest Day, Bigger Eating Day. Happy Thanksgiving!

Friday, 11/28/08

Back Squats, x 3 up to 85% 1RM:

135×5/185×5/
225/245/265/275/285/295/300

GHD Sit-ups: 5×10, between Back Squat sets
Back Extensions: 5×10, between Back Squat sets

Good Mornings, x 2:

95/105/115/135/135

Saturday, 11/29/08

DE Deadlifts, x 2: 1 minute rest between sets

60% 1RM @ 275#, 6×2
70% 1RM: @ 325#, 6×2

Hungarian Core Blaster Swings x 10:

80# x 3 sets
90# x 5 sets

135×10

Sunday, 11/20/08

Snatch, x 2:

45/65/70/75/80/85/
95/95/100, missed 2nd/100/100/100/100.

GD Sit-ups, between snatch sets: 7x 10

Bench Press doubles:

45×10/95×10/115×5.
135/155/185/190/195/200/200/195.

Monday, 11/10/08

No Workout

Tuesday, 11/11/08

Squat Snatch:

65×2/65×2/75×2/80×2/85×2/90×2/100×2/110/110/115/125/135 pr/135/140 ps, also a pr/

Back Squat:

135×10/225×5/245×3/275/285/295/315 (93% 1RM) /315/315/315/

Wednesday, 11/12/08

Deadlift Triples:

155×5/155×5/
245/315/335/365/375/385/

Hungarian Core Blaster Swings, (HCBS) x 10:

90/100/110/115/115/

Thursday, 11/13/08

Snatch:

65×2/65×2/75×2/85×2/90×2/100×2/105/110/115 ps/

Overhead Press, 5×5:

95/115/135/145/155/

Friday, 11/14/08

Rest Day

Saturday, 11/15/08

Baggin It

Sandbag Medley, 3 rounds @ 70# x 10:

Bent Row
Back Squat
Squat Cleans
Push Presses
Shoulder Squat (10 each side)
Zercher Squat
Step-ups
Good Mornings

Sunday, 11/16/08

Squat Clean Clusters, 2+2:

90/115/135, missed #2/145/125/

Box Squats, 12×2, 50-60% 1RM:

135/155/175/175/185/185/205/205/215/225/225/225.

Back Extensions, 3×15
GHD Sit-ups: 3×10
Reverse Hypers: 3×15 @ 50#
Reverse Crunches, 3×10

Monday, 10/27/08

Sandbag Ladder Combo, 3 rounds, up to 5 reps; 60#

Burpee >pushup>squat clean + Clean and Press
2 minute rest between rounds.
3 rounds was more than enough for me. That was tough.

Tuesday, 10/28/08

Snatch Clusters:

65×2/65×2/75×2/75×2/
90×2/90 (2+2)/100 (2+2)/105 (2+2)/105/110/110/110/115/115.

Clean & Press, 5×5 @ 95#.

Wednesday, 10/29/08

Back Squat:

135×5/185×5.
225×3/245×3/265×3/275×3/285×3/300×3 pr/275×3

Hungarian Core Blaster Swings:

75×20/75×20/90×20/90×20/90×20.

Thursday, 10/30/08

Rest Day

Friday, 10/31/08

Reverse Hypers x 15: 50/70/80/80

Back Extensions: 4×15

Muscle Snatch: 65×3/65×3/75×3

Snatch, power and squat: 65×2/65×2/75×2/75×2/85×2/90×2/95×2/100×2/100/90×2

Hungarian Core Blaster: 105×5/115×5/120×5/120×5/125

Pumpkin Cleans

Saturday, 11/1/08

60# Sandbag x 300

Bent Row, 3×10
Zercher Squat, 3×10
Back Squat, 3×10

–
Step-Ups: 3×10
Lunges: 3×10
Jump Squats: 3×10
–
Squat Cleans: 3×10
Clean & Press: 3×10
Stair Jumps: 3×10

Sunday, 11/2/08

Rest Day

Monday, 9/1/08

Hang Snatch, x 3

65/70/75/80/
singles: 95/105/105ps/110/110

Shoulder Press w/axle

60×10/80×10/125×5/145×3/155×3

Tuesday, 9/2/08

Core Training:

• Planks: 2×45 s
• Med Ball Rotations, 12#: 2×15
• Med Ball Sit-ups, 12#: 2×15
• Reverse Hyperextensions, 50# 2×15

Strength Training:

• Back Squat: 45×10/135×10/185×15
• Glute Ham Raises, bw: 15
• Pull-Ups, assisted, purple band: 15
• Shoulder Press: 95×15
• Standing Calf Raise w/BB, 135#-15, 180#-15.
• Deadlift Rack Pulls, 110% 1RM, 1st pin: 225×6/315×6/405×3/505×3/495/505×2/505/505/505.

Wednesday, 9/3/08

Rest Day

Thursday, 9/4/08

Slacker Day

Friday, 9/5/08

Core Training

• Planks, 2 x :45
• 10# Ball Slams, 2 x 15
• 8# Med Ball vertical tosses, 2 x 15
• Leg Raise, 2 x 15
• Back Extensions, 2 x 15

Strength Training

• BB Bent Row @ 2 x 135 x 8
• Incline Bench Press @ 2 x 135 x 8
• Snatch, x 3: 45/45/65/70/88/95/95
• Drop Snatches: x 3: 45/45/65/70/66/95/95
• Overhead Squats, x 3 45/65/70/88/95
• Kettlebell Snatches, 10/10

Sandbag Workout

Power Clean, 50#, 10/10; 60#, 10/10;70#, 10/10

Front Squat, 50#, 10/10; 60#, 10/10;70#, 10/10

Back Squat, 50#, 10/10; 60#, 10/10;70#, 10/10

Bent Row, 50#, 10/10; 60#, 10/10;70#, 10/10

Rotational Deadlift, 50#, 10/10; 60#, 10/10;70#, 10/10

Big win for Bucky on Saturday!

Monday, 6/2/08

To warm up, 3 rounds of Burgeners and 3 x 3 empty bar snatches

Snatch + Overhead Squat, x 4
65/75/85/100

Clean + Front Squat + Push Press, x 3
95/115/135

Kettlebell Snatch, 20 kg,
40/40/40/20/20.

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Tuesday, 6/2/08

Warmed up with dislocates and overhead squats, 3 x 15
Hang Squat Cleans: 45×3/65×2/65×3/

Hang Squat Cleans, 7 x 3: (first from the ground, 2 and 3 from the hang)
95/115/125/135/145/155/175 single/.

Ab Mat sit-ups: 3 x 40
Back Extensions, 3 x 25

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Wednesday, June 4

Rest Day

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Thursday, June 5

Warmed up to dislocates, OHS and light bar snatches, 45×3/65×3/

Hang Snatch Singles (11): 70/75/88/93/103/110 power snatch/110 ps/110f/113/115/115.

Overhead Squats: 88×3/115×3/139×3/ all from the ground up.

Sit-ups: 35/35

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Friday, June 6

Kettlebell Swings, 32 kg.

2×15 2H
2×20 1H
2×15 2H
2×20 1H
140 reps

In anticipation of  51 giving way to 52, MarkFu set the stage for continuing the workouts like they have been most of ‘06 and all of ‘07 and improving on them. Crossfit has the the “Filthy Fifty” and now I have the Fu Fifty Two. I invite you all try it regardless of your age. You’ll like it, especially if you are in a hot, sweaty gym! Go ahead and beat my time of 30:29; I know you can. Post to comments!

For my birthday tomorrow, I will continue the festivities by doing the Marty Gallagher pulling routine which I have dubbed “Pulldawg”

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