Tuesday, 10/27/09

Squat Clean + 2 Split Jerks, x 2: 113/113/113/133/133/133/. Total: 12/24. Hold in the split position for a second.
Front Squats: 135×5/185×3/205/85% doubles: 225/225/225/. Too much on the toes. Quad dominant. Last set was garbage.
Barbell Row, x 8: 113/163/181/191/.
Super Set-Front Plate Toss, 35# & kettlebell side bends, 96#. 3 x 10/.

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This week is the start of the second cycle after a week of deloading.

The first two sessions of the week are devoted to strength and working the central nervous systems (CNS). Saturday is speed, technique and work capacity. This is the hardest type of training I have ever done. It is great!

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I thought a deload week would be easier than the previous 3 weeks. Different, tough, but not easy!

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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, 2/9/09
Rest Day

Ok, so I started the week with a rest day, so shoot me! I started slowly and kept it that way but rallied at the end of the week. Sort of.

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New Lifting Platform at American Gym

Monday, 12/29/08

Snatch, x 2- 1st rep from the first pull, the 2nd from the hang: 65/75/80/88/93/98/103/108

Power Snatch: 115×2/115/115/115/115/120/120/120

Kettlebell Swings, 44 kg: 2 x 10

HCB Swings, 105#: 3 x 5 Read the rest of this entry

Strong Babe

Monday 12/22/08

Back Squat, 2×5:

135×5/135×5
235×5/275×5

Deadlift, 2×5

135×5/185×5/225×3
325×5/375×5

Overhead Press, 5×2-3-5-10:

95/100/105/110/95

Assisted Pull-ups, blue band:

8/8

GHD Sit-ups

5×10 Read the rest of this entry

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, 8/11/08

In 20 minutes, count rounds of:
5 overhead squats, 45#
10 GHD sit-ups
10 hip extensions

Total: 14 rounds

Tuesday, 8/12/09

Warmed up with a short jog and into some light kettlebell stuff.

With a 20 kg kettlebell,

2×50 Figure 8’s, 2×15 Goblet Squats, 2×20 Overhead Squats,

2 Hands Anyhow with a 16 and 24 kg bell

Kettlebell Swings, 32 kg, 2H: 4×20

Kettlebell Swings, 32 kg, 1: 4×20

100# Sandbag Zercher Squats: 5×5

Wednesday, 8/13/08

Rest Day

Thursday, 8/14/08

Burgener warm-ups x 3

Hang Snatch:
65×3/75×3/80×3/ 2 position: 90×2/90×2/95×2/100×2/105×3

Back Squat. 5×5
135/185/225/245/235

Deadlift, 5×5
225/275/315/335/315

Hungarian Core Blaster
78×10/78×10/103×10/103×10/1003×10/103×10

AbMat sit-ups
4×30

Friday, 8/15/08

Rest Day

Saturday, 8/16/08

BB Snatch, x 2:

65/65/70/75/80/88/95/95/100/

Single + 3 OHS

105/105

Sunday, 8/17/08

Warmed up by doing empty bar overhead squats starting wide and finishing with a clean grip. 6×3.

Squat clean + 3 front squats: 88

Squat Clean + 3 Presses: 88/95/115

Squat Clean singles + 3 Push Presses: 135/135/145/159/159/164 (97% 1RM)

Now for the fun stuff…

I found a rock at the back of the gym and decided to kneel in front of it and clean and press it. I cleaned it 5x and on each clean pressed it 3-5 times. Great core training as there is no hip and leg play. I got tight and lifted. After that, I walked it about 75 meters and put my new implement on the scale where it weighed in at 80#.

MarkFu Casts a Long Shadow!

Monday, 8/4/08

Snatch , 85% x 1 x 5:
65×2/70×2/75×2/88×2/95pc/95/
103/103/103/103/103f/103

Clean + Push Press, 85% x 1 x 5:
PF, 95×3/115×3/115×2/
115/139/141/141/141/141.

Tuesday, 8/5/08

Rest Day

Wednesday, 8/6/08

Kettlebell warm-ups included deadlifts, high pulls, goblet squats, sumo deadlift high pulls with 20, 24 and 32 kilo bells.

20 kg snatch: 10/20/30

24 kg. snatch: 10/20/30

20 kg. clean and press: 10/20

24 kg. clean and press: 10/20/20

32 kg. two hand swings: 10/20/30.

Thursday, 8/7/08

I don’t know that I would call this a de-load week, but it is definitely a back-off week. After 3 sets of Burgeners to warm-up,

Snatch, 2 position @ 60-70%: 65/72/72/72 + 3 overhead squats/88/88/88/ all three of those included 3 overhead squats.

Squat Cleans, 2 position @ <60 & 70% + 3 front squats: 97/97/97/120/120/120.

GHD Sit-ups: 20/20/20.

Back Extensions: 20/20/20.

Friday 8/8/08

Running hill repeats on Back Bay loop. There were two hills, a large one with an asphalt surface and the other hill and the rest of the terrain was dirt. 6 laps, 12 uphill runs with light jogging and walking for recovery. No timing, distance or heart rate were measured. Hot and high humidity were the order of the day.

Saturday, 8/9/08

BB Snatch x 3, squat and power:
65/65/88/88/88/88/88/ most of them sucked ass. A few decent ones snuck through.

Cleans x 3, power and squat:
88/95/115/135/155/155

One-handed BB snatch, x 3 each side:
45/65/70/75

Sunday, 8/10/08

Ruck run on the beach at the river jetty in Newport to the first breakwater and back in 20 minutes with a 40# weighted vest. An additional 5 minutes before and 5 minutes after were run in the soft sand. Beautiful day, nice breeze and cool, good music and sweat!

Kite Surfer