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, 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!

This turned out to be a good training week that ended strong with some solid training in between. Decided to mix in some trap bar deadlifts as they are something I haven’t paid much attention to. I also noticed that I have a nice stretch of being injury-free <knock on wood-no jinx>, so I look for that to continue <repeat wood knock>.

Monday, 6/30/08

Sunburned and tired. Took a day off.

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Tuesday, 7/1/08

Burgener Warm-ups x 3

2-Position Snatch + 2 OHS x 5
65/75/88/88/95

Sandbag Cleans, 65#
5/5

2 Position Clean + Push Press x 4
95/115/139/149

Sandbag Clean + Box step-up
10/10

Sandbag Stair Climbs, 4 x 72; Left & Right Shoulder, Back & Zercher.

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Wednesday, 7/2/08

Muscle Snatch-get to a heavy single;
45×5/65×3/75×3/85×3/95×3/105/115f/95/110/[b]115/120f
Tall Clean-60% of clean x 2 x 3 (105#)

Push Press + 2 jerks x 4
115/115/120/120 (I suck at jerks)

3 rounds,

20 sandbag power cleans + push jerk (65#)
20 kipping pull-ups, (assisted w/purple band)
20 GHD sit-ups 20 kettlebell swings, 70#.

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Thursday, 7/3/08

Burgener Warm-ups x 3

2 Position Snatches @ 60% (70#) 5 x 2

2 Position Snatches @ 70% (82#) 5 x 2

Working on staying on my heels in the first pull and moving the bar quickly the rest of the way.

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Friday, 7/4/08

Rest Day

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Saturday, 7/5/08

6 Way Barbell Complex

3 sets @ 75#
6x snatch
6x OHS
6x Back Squat
6x Good Morning
6x Bent Over Row
6x Deadlift

Bent Over Row + Pull-up (assisted)
8×95/8×115/6×95

DB Push Press, 70#
10-9-8-7-6-5-4-3-2-1, with 30 second plank between each set.

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Sunday, 7/6/08

Trap Bar Deadlift
135×6/225×6/315×2/365×2/405×1/455×1f/425×1

Overhead Presses, thick bar
115×5/135×5/155×5/155×5/125×5

Squat Cleans, thick bar
105×5 x3

GHD Sit-ups
3×20

Ab Roll-outs, thick bar, big plates
2×10

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