Posted on Sep 14, 2008 - 7:48pm by MarkFu in Training Log
Monday, 9/8/08
Rest Day
Tuesday, 9/9/08
Back Squat, triples
135×10/185×5
210/210/225/225/240/240/270/270/285/285.
Wednesday, 9/10/08
Scott and his “Freaks” have put aside their strongman training to do a 13 week Olympic lift cycle so I jumped in to lift with the freaks. Here is Pete Danahy power snatching.
Hang Power Snatches (from below the knees)
65×3/65×3/95×3/95/95/95×2/113×3/113×3/115×3, 1 failed.
Snatch Pulls @ 90%, 5 reps
110/110 (not getting full extension of the hips/110
Overhead Squats
95×5/95×5/115×5
Thursday, 9/11/08
Rest Day
Friday, 9/12/08
Hang Cleans, x3:
95/95/115/115/135/115/115/115 + 3 front squats/115 + 3 front squats.
Deadlifts:
245×3/275×5/315×5/365/385/405 (85%)
Saturday, 9/13/08
Rest Day
Sunday, 9/14/08
Drop Snatches + Hang Snatches, x 3:
65/75/88
BB Snatch singles, @ 80%
97/97/97+97 ps/97/97/97×3, 2 were ps.
Back Squat:
95×5/135×5/185×3
Singles:
225/247/271/301/311.
Posted on Sep 01, 2008 - 7:38am by MarkFu in Training Log
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!
Posted on May 11, 2008 - 8:13pm by MarkFu in Training Log
Monday, 5/5/08
Burgener Warm-ups x 3,
BB Snatch:
3 x 45 x3, 65×3/75×3/95×3/95×3/95/95/115/115/115f/. Last three were power snatches.
Snatch High Pulls:
115×3
Clean Pulls and Shrug:
160×3/165×3/170×3/180×3/180×3.
Overhead Squats:
95×3/115/125/140/150/150.
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Tuesday, 5/6/08
Rest, nah, just lazy. Did nuthin’.
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Wednesday 5/7/08
Deadlift Rack Pulls:
225×6/315×3/405×2/405×2/495×2/545/585/605, missed lockout by an inch. Should have finished. Two more attempts failed. Good work though.
Overhead Presses, from the ground up:
95/115/135/145/115.
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Thursday, May 8th 2008
I trained at Gold’s Gym in Venice with Danny Henry, who coaches lifters in the Olympic lifts and kettlebells.
After the warm-up, I was trained on stance, RDL and basics in the snatch and later, the clean and jerk. I did quite a few drills and skills reps, but not any higher than 110#. Danny did a great job in explaining the lifts and what I will need to do to perform them correctly. He did a good job correcting what I wasn’t getting and letting me know what did work. After 90 minutes, I realized I had a solid session of learning and lifting. Next week, we will go sub-maximal so he can get a baseline of where I am and then structure a training program.
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Friday, May 9th, 2008
Rest. I was drained.
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Saturday, May 10th, 2008
Warm-up included:
pull-ups, ring dips, ring push-ups, back extensions, overhead squats and dislocates.
Muscle Snatch + Behind the neck presses + Overhead Squats, 3 x 3:
45/65/95/95.
Hang Power Clean, 95 x 3
Hang Squat Clean + Front Squat, 3 x 3
95/115/135
Kettlebell Snatch, 24 kg.
10/20/20/10/20
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Sunday, May 11th, 2008
Later this afternoon, I drove down to the beach to do a skate session on the strand between the Newport Beach and Huntington Beach piers including the Seashore St. section. The total distance I did was just over 12 miles in 57 minutes. It was a “work before play” skate which meant I skated into a headwind before taking a flyer on the way back.
Posted on May 04, 2008 - 10:26am by MarkFu in Training Log
Monday, 4/28/08
I warmed up with Burgeners, Snatch Lands, Snatch Balances, Dislocates, overhead squats and slam balls.
Barbell Snatch: 45×3/45×3/45×3 w/Overhead squat w/each rep. 65×3/65×3.
Barbell Snatch, (work set),78% of my 1RM. 90×1/120×1x4
Clean and Jerk:90/90/110/110/
Clean and jerk (work set) 78% of 1RM, 120×1x4
Clean Pulls, 100% of 1RM clean, 175×2x4
Back Squats, 135×5/225×3/245×3/275×2
The back squats were coming apart at the seams. Not hydrated enough and not enough sleep over the last few days.
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Tuesday, 4/30/08
Squat Cleans:
90×2/90×3/90×3/110×3/140×3/150×2/155×2/155×3
Kettlebell Swings, 32 kg.
15×10
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Wednesday, 4/30/08
Rest
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Thursday, 5/1/08
Power Snatch:
45×3/45×3/65×3/75×3/90×3/90×3/90×3/90×2/90/90
Squat Cleans + Front Squat:
90×3/110×3/110×3/110×3/110×3.
Kettlebell Swings, 24 kg.
30/15
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Friday, 3/2/08
Rest
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Saturday, 3/3/08
Crossfit Warm-up
Burgener Warm-ups
BB Snatch:
45×3/45×3/65×3/75×3/90/90/90/90/90.
Clean & Jerk:
90×3/100/110/120/125/135/150pr/155f/
Kettlebell Swings, 32 kg:
3/20
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Sunday, 3/4/08
Cheesy 20 minute run chasing down the racers to beat them to the finish line by taking as many shortcuts as possible. That’s it!
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Posted on Apr 13, 2008 - 3:52pm by MarkFu in Training Log
This was a pretty good week for training as I got in some Oly lifting, powerlifting, kettlebells, skating, and even a run. I would say that is mixing it up!
Monday, 4/7
Kettlebell Swings, 32 kg. 1 minute rest 20/20/20/20
Kettlebell Swings, 24 kg. 20/30.
Kettlebell Swing/Walk, 24 kg. 15/15/15/15.
Kettlebell Snatch, 24 kg. 8 x 5/5
14,100 lbs
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Tuesday, 4/8
3 rounds of Burgener warm-up
Clean & Push Press, x 3 45/65/90/100/110/120/120/130/140/110.
Rack Pulls, singles at knee height 225/315/405/455f/455/475/500.
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Wednesday, 4/9
Rest
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Thursday, 4/10
BB Snatch doubles, full squat:
65/75/75/80/90/90/95/100/105.
KB Swings, 24 kg.
2H: 30/20/20.
H2H: 40/30/25/20/15.
200 swings, 10,600#
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Friday, 4/11
No liftin’ or swingin’ today. Instead, I went to the beach in the early evening and ran for 41 minutes. It went well and the weather was perfect.
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Saturday, 4/12
Back Squats: 135×5/135×5/185×3.
10 x 225# (70% 1RM) doubles, :45 rest between sets.
Deadlifts: 245×3//295×1/335×1.
10 x 365# (70% 1RM) singles, :45 rest between sets.
2 Slosh Pipe overhead walks; 50 meters or so. A “tsunami in a tube”.
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Sunday, 4/13
Rest