Monday, June 16, 2008
Sandbag Clean to 10 Zercher Squats x 4
Back Squat: 135 x 3/225 x 3/225 x 3/225 x 3/245 x 3/245 x 3/
Snatch Deadlift, 130 x 2 x 3
Push Press, 135 x 5 x 5
Pull-ups, (w/mini band assistance) 8/7/8
Sandbag Turkish Get-ups, 70#: 5 each side
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Tuesday, June 17, 2008
Deadlift Singles to 90% 1RM
Snatch Grip: 155×3/199×3
Std.: 289/339/379/429/450f/379/379.
Pull-ups, (band assisted): 8/7/7.
Good Mornings, x 5: 65/85/95/115/115.
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Wednesday, June 18, 2008
Rest Day
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Thursday, June 19, 2008
Warm-ups, including 3 rounds of Burgeners
Snatch + Hang Squat Snatch + Overhead Squat x 3: 65/75/88
Cleans + Hang Squat Clean + Front Squat x 3: 88/115/125
KB Snatch, 24 kg: 20/20/20/20
Stopped when my form went away. Very hot and humid.
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Friday, June 20, 2008
Warm-ups with mini-bands, OHS 45×10 x 2; BB Presses 45×10 x 2; Snatch Balance 45×5 x 2; Power Snatch 45×5 x 2.
Two Position Snatch, 60% x 4. 60% = 70#
Snatch Balance, 88×2 x 3/100 (85%) x2 x 3.
Band Assisted Pull-ups: 7/8/9/8/.
10# Ball Slams: 50
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Saturday, June 21, 2008
2 Station 2 Man Metcon
Station 1: 70# sandbag. 1 clean to 10 zercher squats, press overhead and walk 50 meters and drop. Clean to shoulder, walk back 50 meters and bear hug squat 10 x
Station: 2: 88# BB Power Cleans until the other guy finishes the sandbag set.
Repeat Station 1:
Station 2: 3 BB deadlifts + 3 overhead presses. Repeat until the sandbag guy finishes.
Repeat Station 1:
Station 2: 24 kilo kettlebell swings until the sandbag guy finishes.
After a minute rest, I repeated the Station 1 sandbag set and the Station 2 Power Cleans
Kettlebell swings 24 kg: 20/20/25/.
Ring Dip Ladder: 2/4/6/8/10/8/6/4/2. Ast my strength waned on some of te higher repped dips, I did jumpers to lockout.
Ring Push-up Ladder: 2/4/6/8/10/8/6/4/2.
Mike Covert came up with this hot fun smoker!
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Sunday, June 22. 2008
Rest Day
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June 21st, 2008
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Monday, 6/2/08
To warm up, 3 rounds of Burgeners and 3 x 3 empty bar snatches
Snatch + Overhead Squat, x 4
65/75/85/100
Clean + Front Squat + Push Press, x 3
95/115/135
Kettlebell Snatch, 20 kg,
40/40/40/20/20.
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Tuesday, 6/2/08
Warmed up with dislocates and overhead squats, 3 x 15
Hang Squat Cleans: 45×3/65×2/65×3/
Hang Squat Cleans, 7 x 3: (first from the ground, 2 and 3 from the hang)
95/115/125/135/145/155/175 single/.
Ab Mat sit-ups: 3 x 40
Back Extensions, 3 x 25
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Wednesday, June 4
Rest Day
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Thursday, June 5
Warmed up to dislocates, OHS and light bar snatches, 45×3/65×3/
Hang Snatch Singles (11): 70/75/88/93/103/110 power snatch/110 ps/110f/113/115/115.
Overhead Squats: 88×3/115×3/139×3/ all from the ground up.
Sit-ups: 35/35
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Friday, June 6
Kettlebell Swings, 32 kg.
2×15 2H
2×20 1H
2×15 2H
2×20 1H
140 reps
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Saturday, 6/7/08
Aerobic skate on Santa Ana River Trail from my house to the hockey rink, round trip in an hour. An out and back course with a brisk wind in my face on the way back.
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Sunday, 6/8/08
Six Way Barbell Complex
6 x Deadlift
6 x Row
6 x Hang Clean
6 x Front Squat
6 x Back Squat
6 x Push Press
6 x Push-ups
4 sets, 75, 85, 95, 105#
Done in just under 11 minutes.
3 x 20 kettlebell snatches
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Thanks for the great times Hill! See you in ‘12! Buh bye now!
June 8th, 2008
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Tuesday, 5/27/08
Not yet recovered and rested from a very busy and active weekend, I went ahead with an Oly session tonight. Light on sleep, sloppy on diet doesn’t make for a good workout. Nevertheless…
3 rounds of Burgener Warm-ups
Hang Squat Snatch + Behind-the-Neck Press + Overhead Squats, 3 x 3
65/75/88
Hang Squat Cleans + Front Squats + Push Jerks, 3 x 3
95/115/135
Sit-ups
30/30
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Wednesday, 5/28/08
DE Deadlifts,
Warmed up with 155×5 x3 snatch grip deadlifts and 155×5 x3 standard deadlifts
Deadlift single, 245
5×2 @ 60% 1RM (275#)
5×2 @ 70% 1RM (315#)
1-1:30 minute between doubles
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Thursday 5/29/08
Kettlebell Swings
No Energy, no grip, no strength and no power and no stamina, and the mosquitoes were out in force. WTF! A confluence of crap.
24 kg 2H to 12:00: 3 x 10
32 kg 2H: 3 x 10
24 kg 1H: 3 x 20
32 kg 1H: 3 x 10
Short rest intervals were used to swat mosquitoes.
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Friday 5/30/08
Active Rest, which meant I did 3 rounds of Burgener warm-ups followed by 3 x 3 empty bar snatches and called it a day.
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Saturday, 5/31/08
3 rounds of Crossfit warm-ups followed by
Kettlebell Swings, 24 kg 1H: 20/30/30/30.
Kettlebell Snatches, 24 kg. 10/10/20/20/20/20/20.
This was better than the other night.
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Sunday, June 1, 2008
Rest Day
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Not the most productive week of training, but I had to catch up on sleep, diet and just back off a little.
Back at it, hard chargin’ next week!
Photo from straighttothebar
June 1st, 2008
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Monday, 5/19/08
Oly Lifts…
HPS x 5: 45/50/55/65/90
HPC x 5: 90/110/128/130/140
CLD x 5: 149/165/175/185/205
PP x 5: 90/110/120/130/140
FS x 5: 90/120/120/130/14o
OHS x 5: 45/65/95
BP: 95 x 10/135 x 8/155 x 8
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Tuesday, 5/20/08
Burgener x 3 with PVC, 3 more with an empty bar.
Snatch + Behind the Neck Snatch Grip Presses + Overhead Squats
65/65.
HSC x3: 65/95/115/134/155/155/155/. The first rep of each of the last 3 sets was done from the floor.
Abs: 3 x 30
Ring Push-ups: 3 x 20
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Wednesday, 5/21/08
Time for a max single deadlift session…
To warm-up,
Snatch Grip deadlifts, standing on a step aerobics platform,
155×5/155×5/175×5
Deadlifts: 175×5/245×3
Deadlift singles, workset:
300/335/385/425/450/460 new pr/. Previous best was 435
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Thursday, 5/22/08
After yesterday max lifts, a little lighter today… Burgener warm-ups x 3
Hang Squat Snatch + Behind the Neck Press + Overhead Squat, x 3
65/70/75/90
Hang Squat Clean + Front Squat + Overhead Press, x 3
90/110/135
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Friday, 5/23/08
Rest Day
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Saturday, 5/24/08
Scottish Highland Games. More to follow in another post.
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Sunday, 5/25/08
R & R
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May 25th, 2008
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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.
May 11th, 2008
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With the 20 kg kettlebell, I performed some warm-ups, beginning with Thrusters, 3 x 10 and did Goblet Squats with both 20 and 24 kg bells, 10/10/10.
With a bead of sweat, I was ready to get into the Swings, using the 24 kg kettlebell. 6 sets, 20 swings each, both one handed and two handed with a minute rest between sets. That went well and kicked my arse, but I still had a little left to play some more.
I just bought a pair of 10 kg bumper plates and wanted to bounce them around a little. I performed Hang Squat Cleans + Presses x 3. They bounced fine!
90/90/110/120/120.
March 1st, 2008
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This one was a “4″. After 5 consecutive days of fairly intensive training, my one day off yesterday was not enough rest to recover and reload.
I came to the gym all geeked up to do well in Hang Squat Cleans, but today wasn’t the day. All the weights felt heavy on this day, so I backed off as soon as I hit the wall and finished with manageable, (read, lighter) weights.
I warmed up with 3 Burgener rounds and some light hang squat cleans and overhead squats.
I did 7 x 3 of the HSC and as modest as it was, it looked liked this:
95/115/125/135/145f/115/125.
February 21st, 2008
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I don’t train much in the morning these days except on the weekend. It is a nice change-up though and the rest of day goes better it seems. The energy in the gym is good and there are a lot of the familiar faces I see during my regular times in the “box”. But it is mostly about the energy and my workouts are usually good with occasional PR’s having been set. This contrasts with my training days at Crossfit Marina when all my sessions were early in the morning, including Saturday. Those Saturdays were hard days, thanks to Steve’s “chippers”. I sucked at them most of the time, but I doubt I would have done them often on my own, and I still don’t. Having said that, I recently did a rather hellacious “chipper” on my own. Misery truly does love company!
Today, the energy was great in the gym but not necessarily in me, as I was not sufficiently recovered from last night’s training and did not seem to get much past the warm-up stage. No matter though, I left with a good workout.
I began with an 800 meter run. I did 3 rounds of the Crossfit warm-up and the same number of Burgener sets with an empty bar.
I drilled on the Snatch + Overhead Squats, x 3 with 45/45/65#. Continuing, I did Hang Squat Cleans + Push Presses x 3 for 65/65/95/105/110.
The workout concluded with 3 sets of 10 Reverse Hypers @ 55#
January 26th, 2008
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Walking into the gym, late again, my body complained with aching and complaining and trying to convince me to do something “easy” and though I did compromise, the aching and complaining did not go away. I came with the intention of doing the Crossfit WOD “Elizabeth“, which in part, involves 45 cleans, preferably the squat variety over three rounds and done for time. I opted to do cleans by themselves but no race against the clock. My object was correct form every time.
My warm-up was rope jumping, the Burgeners x 3 and 3 sets of 3 squat cleans + 9 presses done at 45/65/95, and singles of 115/125. Next,
Power Clean singles, 10 x 1 @ 135#.
Hang Squat Cleans, x 3, 95/100/105/115/125.
I walked away with a pretty good workout in spite of the relatively low weights. My total volume was 4,440 # which was decent but my form was spotty. The times I know I really hit it was when I whipped my elbows under the bar fast.
January 14th, 2008
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Still not fully recovered, I started slowly tonight and eventually came away with a good effort.The Appetizers:
3 rounds of the Burgener Warm-up3 x 15 Overhead Squats w/dowel3 x 20 Kettlebell Swings, 35#5 x 3 Hang Squat Cleans + Push Presses, 45/65/95/95/135.
The Main Course:
Deadlifts, DE, 10 x 260% of 1RM @ 250#, 5 x 270% of 1 RM @ 295#, 5 x 2, with 1 minute rest between each set.
December 18th, 2007
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