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, 8/25/08

Burgener warm-ups with empty bar snatches

BB Snatch:

65×3/70×3/75×3/80×2/88/88/88/88/88.

Good Mornings:

95/115/135/135/135

2 sets, 10 GHD sit-ups, 10 Hip Extensions to hyper extensions for the hammies, 10 Reverse Crunches.

Tuesday, 8/26/08

4 rounds:

10 70# sandbag lifts (power cleans, squat cleans, zercher squats, overhead presses)
10 70# kettlebell swings
10 AbMat sit-ups
10 push-ups
10 burpees
10 air squats

Brief rest between sets

Wednesday, 8/27/08

Rest Day

Torri’s Deadlift PR

Thursday, 8/27/08

Burgener Warm-ups x 3

Muscle Snatch:
65×3/65×3

Power Snatch:
65×3/65×3

Hang Snatch:
65×3/65×3/7×2/75×3 crap/; the rest were singles, 75/80/90/90/90/95/100/100/100/100

Hang Clean:
112×2/111×2/120×2/125×2/135×2/145×2/155×2/1600×2

BB Russian Twists, x 10:
45/55/65

Kettlebell Snatch:
3×20

Abmat Sit-ups:
30/40/30

Reverse Crunches:
2×15

Friday, 8/29/08

Rest Day

Saturday, 8/30/08

Mid Hang Snatch:
45×3/65×3/70×3/
75/80/85/90/95/100 ps/100/105/105f/105 ps/105/110 ps/110 f/110 f/110.

DE Deadlifts:
225×5/225×5
60% @280#, 5 singles, with 1 minute rest between lifts.
70% @325#, 5 singles, with 1 minute rest.
75% @350#, 2 singles, with 1 minute rest.

Sandbag Cleans,
70# squat: 10/10/
power: 10/10/10

Sandbag Zercher Squats,
70# 10/10/10

Sunday, 8/31/08

40# Ruck Run. After walking for 10 minutes with the ruck, I ran, as it where, for 5 minutes. When I got to the base of my hill, I ran up it 2x and walked down. After I ran up 3 more times, I added in 25 step-ups on a rock, 25 push-ups and 25 air squats for each. This took about 25 minutes and walked another 10 minutes to get home, totally spent!

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#.