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.

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, 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.

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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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