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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Monday, 6/29/09

Deadlifts: (from deficit) 135×10/225×5/225×5/.

275×3/315×2/. Singles: 365/405/415/415/425/425/425/405/405/. 415 and 425 were above 90% 1RM.

Good Mornings: 95×5/115×5/135×5/135×5/135×5/.

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Monday, 6/8/09

Jogged a mile and it sucked.

1 H Kettlebell Swings, 24 kg: 20/20/20/20.

Kettlebell Snatches, 24 kg: 20/20/10/10/20/.

Tuesday, 6/9/09

Sandbag Clean

Trained with Jon Curry

Snatch, x 3: 45/45/65/70/75/80/85/85/. Singles: 90/95/100/.

Sandbag Medley, 3 x 6:

• Bent Over Rows
• Power Cleans
• Zercher Squats
• Push Presses
• Back Squats
• Good Mornings

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I got a strong start to this training week and an even stronger finish at the end. I am very pleased with the effort.

Monday, 5/4/09

Jump Squats, up an 18″ plyo box down to full squat: 3 x 15.

Sandbag Clean & Press, 50# max number of reps in 5 minutes: 50. Got 13 reps in last minute.

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What a week! While there were some good training sessions this week, this blog was down for a couple of days due to server issues. As you see, we are back up running (and lifting). We missed you here, but glad you’re back!

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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