Monday, 9/1/08

Hang Snatch, x 3

65/70/75/80/
singles: 95/105/105ps/110/110

Shoulder Press w/axle

60×10/80×10/125×5/145×3/155×3

Tuesday, 9/2/08

Core Training:

• Planks: 2×45 s
• Med Ball Rotations, 12#: 2×15
• Med Ball Sit-ups, 12#: 2×15
• Reverse Hyperextensions, 50# 2×15

Strength Training:

• Back Squat: 45×10/135×10/185×15
• Glute Ham Raises, bw: 15
• Pull-Ups, assisted, purple band: 15
• Shoulder Press: 95×15
• Standing Calf Raise w/BB, 135#-15, 180#-15.
• Deadlift Rack Pulls, 110% 1RM, 1st pin: 225×6/315×6/405×3/505×3/495/505×2/505/505/505.

Wednesday, 9/3/08

Rest Day

Thursday, 9/4/08

Slacker Day

Friday, 9/5/08

Core Training

• Planks, 2 x :45
• 10# Ball Slams, 2 x 15
• 8# Med Ball vertical tosses, 2 x 15
• Leg Raise, 2 x 15
• Back Extensions, 2 x 15

Strength Training

• BB Bent Row @ 2 x 135 x 8
• Incline Bench Press @ 2 x 135 x 8
• Snatch, x 3: 45/45/65/70/88/95/95
• Drop Snatches: x 3: 45/45/65/70/66/95/95
• Overhead Squats, x 3 45/65/70/88/95
• Kettlebell Snatches, 10/10

Sandbag Workout

Power Clean, 50#, 10/10; 60#, 10/10;70#, 10/10

Front Squat, 50#, 10/10; 60#, 10/10;70#, 10/10

Back Squat, 50#, 10/10; 60#, 10/10;70#, 10/10

Bent Row, 50#, 10/10; 60#, 10/10;70#, 10/10

Rotational Deadlift, 50#, 10/10; 60#, 10/10;70#, 10/10

Big win for Bucky on Saturday!

This turned out to be a good training week that ended strong with some solid training in between. Decided to mix in some trap bar deadlifts as they are something I haven’t paid much attention to. I also noticed that I have a nice stretch of being injury-free <knock on wood-no jinx>, so I look for that to continue <repeat wood knock>.

Monday, 6/30/08

Sunburned and tired. Took a day off.

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Tuesday, 7/1/08

Burgener Warm-ups x 3

2-Position Snatch + 2 OHS x 5
65/75/88/88/95

Sandbag Cleans, 65#
5/5

2 Position Clean + Push Press x 4
95/115/139/149

Sandbag Clean + Box step-up
10/10

Sandbag Stair Climbs, 4 x 72; Left & Right Shoulder, Back & Zercher.

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Wednesday, 7/2/08

Muscle Snatch-get to a heavy single;
45×5/65×3/75×3/85×3/95×3/105/115f/95/110/[b]115/120f
Tall Clean-60% of clean x 2 x 3 (105#)

Push Press + 2 jerks x 4
115/115/120/120 (I suck at jerks)

3 rounds,

20 sandbag power cleans + push jerk (65#)
20 kipping pull-ups, (assisted w/purple band)
20 GHD sit-ups 20 kettlebell swings, 70#.

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Thursday, 7/3/08

Burgener Warm-ups x 3

2 Position Snatches @ 60% (70#) 5 x 2

2 Position Snatches @ 70% (82#) 5 x 2

Working on staying on my heels in the first pull and moving the bar quickly the rest of the way.

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Friday, 7/4/08

Rest Day

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Saturday, 7/5/08

6 Way Barbell Complex

3 sets @ 75#
6x snatch
6x OHS
6x Back Squat
6x Good Morning
6x Bent Over Row
6x Deadlift

Bent Over Row + Pull-up (assisted)
8×95/8×115/6×95

DB Push Press, 70#
10-9-8-7-6-5-4-3-2-1, with 30 second plank between each set.

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Sunday, 7/6/08

Trap Bar Deadlift
135×6/225×6/315×2/365×2/405×1/455×1f/425×1

Overhead Presses, thick bar
115×5/135×5/155×5/155×5/125×5

Squat Cleans, thick bar
105×5 x3

GHD Sit-ups
3×20

Ab Roll-outs, thick bar, big plates
2×10

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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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Tonight’s workout was difficult, as expected as I did exercises I
haven’t done with any consistency in some time, especially the
pull-ups, which had been hampered by my “tennis elbow”.

What wasn’t expected, was how crappy I felt afterwards. I initially
thought it was just because I had been neglecting these that I was so
discombobulated but then I realized I hadn’t eaten all day and I was
under-hydrated. Just plain dumb.

Anyway, the workout was all bodyweight stuff.

200 reps of push-ups, pull-ups (assisted) and squats in the fewest amount of sets needed to hit 200.

Push-ups: 40/30/30/21/25/20/16/20 = 202. 8 sets, for just over an average of 25 reps.
Pull-ups: 20/20/20/25/25/25/25/20/21 =201. 9 sets, for a 22.3 rep average.
Squats: 50/50/30/50/20 =200. 5 sets, for a 40 rep average.

I’m glad this one is done. I gotta go eat something!

Technorati Tags: Pull-ups, Push-ups, Squats, bodyweight

One of the Crossfit “Girls”, Angie stopped by for a 22 minute visit. (It seemed so much longer)!

This is one of the benchmark WODS that focuses on cardiovascular bodyweight exercises and is relatively steady-state, with a pick up in activity at the start of the next exercise. That little burst doesn’t last long however.

Angie is done for time and is:

100 pull-ups, in my case, were band-assisted. These were the hardest.

100 push-ups, the easiest for me,

100 sit-ups, with an Ab-mat, and finally,

100 squats, which took the least amount of time.

Val did a scaled version and seemed to enjoy herself and did well. A nice way to end a cycle. Tomorrow should be a rest day. We’ll see.

I wondered now, that since I can do a few consecutive pull-ups, how long would it take me to do 100?

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