Monday, 3/23/09

As soon as I got out of the truck, I was talked into doing some Prowler pushes with 90# of additional weight. They cared not one bit that I was not even warmed up, let alone in the frame of mind for Prowler pushes. Nevertheless, I did:

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It was a spotty training week with two workouts that were pretty good, especially the sandbag session at the week’s end.

Monday, 3/9/09

Sledgehammer Swings: 50/25/25/25/25/.
Double Kettlebell Swings, 40 kg: 10/10/10/10/10/10/.

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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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Monday, 10/14/08

Hang Squat Snatch, Clusters

88/90
Cluster, 2 + 2: 90/90/
Cluster, 1 + 1 + 1: 93/93/93

Hang Power Cleans, Clusters

135
Cluster, 2 + 2: 137/137/140/143/143

Front Squats, 5 x 5:

145/170/185/200/200

Tuesday, 10/14/08

Oly Drills with empty bar. I did scarecrows, tall snatches and tall cleans, hang snatches, drop balance, hang cleans. My object is to get my hips activated for the second pull.

To finish, I brought out the Hungarian Core Blaster and did (kettlebell) swings.

75×15x2/85×15x2/100×15x2.

Wednesday, 10/15/08

Rest Day

Thursday, 10/16/08

Burgener warm-ups, x 3

Hang Squat Snatch:

45×3/65×3/75×3/87
Clusters: 5 sets of 90 (2+2)

Hang Snatch Clean:

135×2
Clusters: 3 sets 125 (2+2)

Clean Grip RDLs:

155×5/255×5/255×5/255×5

Friday, 10/17/08

Rest Day

Saturday, 10/18/08

Crossfit Total

Back Squats:

Warm-ups, 45×10/45×10/135×5/185×5/225×3/265/285/305.
Work Sets, 325/335/340. All PRs.

Shoulder Press:

Warm-ups, 45×10/65×10/95×5.
Work Set, 145/165/185.

Deadlift:

Warm-ups, 135×10/225×5/315/405
Work Set, 425/435f/435.

Sunday, 10/19/08

No workouts, just football!

Packers beat Indy 34-14!

Monday, 10/6/08

Burgener Warm-ups x 2

Snatch:
45×3/65×3
88×2 + 3 OHS
95×2 + 3 OHS
100×2 + 3 OHS
105×2 + 3 OHS
110×2 + 3 OHS 

Tuesday, 10/7/08

Back Squats, 5 x 5

Warm-up sets: 45×10/45×10/95×5/95×5/135×3/185×2/225.

Work Sets: 245/255 pr/265 pr/255/245.

80# Sandbag Lunges,

back, 25/zercher, 25 (much tougher)!

Wednesday, 10/8/08

Snatch:

85/88/88/93/
102+102/102/
108+108/
113+113/113/
105

Cleans:

93/100/135/
140+140+140+140/
140+140+140+140/
150+150+150+150/ some power, some squat
150+150+150+150/ some power, some squat
113
105

2nd pull still sucks!

Thursday, 10/9/08

Rest Day

Friday, 10/10/08 

Warmed up with a couple of sets of sandbag halos @ 20 & 30#.

Sandbag Zercher Squats, 80#: 4×10

Sandbag Squat Cleans, 80#: 21/15/10/10/10/, with about 2 minutes recovery between sets.

Saturday, 10/11/08

Hang Squat Snatch: 

85 ps/85/88 (2+2)/88 (2+2)/88 (2+2)/90 (2+2)/90 (2+2)

Sunday, 10/12/08

Rest Day

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

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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KB Swings, 32 kg; 10/10/10 H2H/10/10.
Hang Power Snatch, 5×5; 45/55/65/75/90.
Hang Squat Snatch, 5×5; 45/55/60/65/75/90/off the floor,90×3/100×3/110×3/.
Hang Power Clean, 5×5; 90/110/110/115/120.
Clean Deadlift & Shrug, 2×5, 3×3; 90/130/155/175/185.
Push Press, 5×5; 75/85/90/120/130.
Front Squat, 5×5; 90/110/120/130/140.
Overhead Squats, 3×5; 45/90/90.

Whew! That was a fun session and took quite a longer than an hour, but I got whupped! Someone brought in a 32 kg kettlebell which was the first time I swung that bad boy. I liked it and gonna get me one. Although I only tried once, quite a while back, my last full snatch was a PR at 110 lbs. Curry and I are both looking to get a good looking 135#, 62 kg snatch.

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