Training Log, Week Ending 2/15/09
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.
Enter Through the Barbarian’s Gate
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.
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 metersĀ and put my new implement on the scale where it weighed in at 80#.