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

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Monday, 8/10/09

Clean & Push Press, doubles: 111/131/141/155/155/170, missed 1st/170/170/170×3, missed 2nd/.

Kettlebell Snatch, 24 kg: 20.

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Monday, 6/8/09

Jogged a mile and it sucked.

1 H Kettlebell Swings, 24 kg: 20/20/20/20.

Kettlebell Snatches, 24 kg: 20/20/10/10/20/.

Tuesday, 6/9/09

Sandbag Clean

Trained with Jon Curry

Snatch, x 3: 45/45/65/70/75/80/85/85/. Singles: 90/95/100/.

Sandbag Medley, 3 x 6:

• Bent Over Rows
• Power Cleans
• Zercher Squats
• Push Presses
• Back Squats
• Good Mornings

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This week was supposed to be a deload week and for the most part it was, except I hit it hard on Saturday. But that is ok, since I got plenty of rest.

Monday, 5/11/09

No training.

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What a week! While there were some good training sessions this week, this blog was down for a couple of days due to server issues. As you see, we are back up running (and lifting). We missed you here, but glad you’re back!

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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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Monday, 1/26/09

3 rounds of
100 Sledgehammer Swings
25 Hand-to-Hand Kettlebell Swings, 24 kg.

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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. 12/1/08

Rest Day

Tuesday, 12/2/08

Today was the first day I trained in the new gym, American Gym, formerly Tommy’s Boxing Gym. It was great to plug an iPod playlist into the stereo and pump the volume and not bother anyone. This will be great!

Snatch doubles: 45/45/65/65/ to warm-up.

90/90/95/95/95/100.

Power Clean doubles:

115/111/116/121/155/155

Form on both lifts sucked as did the weight. I finished off some 2-man decline medicine ball sit-ups with Jon Curry. 3×12-15. I also did a set on the floor with an Ab Mat and another set on an Ab Mat but no med ball.

Wednesday, 12/3/08

No training. My allergies kicked my butt.

Thursday, 12/4/08

DE Squats, x 2:

60% @ 205#, 4 sets
65% @ 225#, 4 sets
70% @ 240#, 4 sets

DE Deadlift singles:

60% @ 275#, 4 sets
65% @ 300#, 4 sets
70% @ 325#, 4 sets

Hungarian Core Blaster Swings, x 10:

80/80/80/90/90/90

Friday, 12/5/08:

Overhead Squats:

45×10/88×6/111×3/131×2/133×2/133×2/143×2/143×2

Sandbag, 80#

Shoulder Squat: 5 each shoulder x 2
Zercher Squat: 10/10
Back Squat: 10/10
Overhead Squat: 5/5
Single Leg Squats: 5 each leg

Kettlebell Snatch, 24 kg:

7×10

Saturday, 12/6/08

45# Thrusters, 3×20

Sandbag Clean & Squat, 2×10
Sandbag Step-up & Squat, 2×10
Sandbag Clean & Step up, 2×10

Sunday, 12/7/08

Rest Day

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.