Back to heavy volume and a ME Tuesday which turned out to be a mixed bag; a personal best in the push press and a groin blow-out while working up to an Olympic squat pr.

Tuesday, 11/17/09

Push Press: 95×5/135×5/155×3/165×3/185/205 pr/225 pr/235 pr (need more leg drive  leg drive).
Back Squat: 135×5/185×5/235×3/275×2/285 f. (crashed the bar. My left side groin gave out and ended my run for a pr. damn!)
Chest-supported double Dumbbell Rows: 30×8/60×8/60×8/60×8.
Bar Front Raise: 45×10/50×9/.
Med Ball Sit-ups: 4×20. Legs close together. Could not do spread eagles, however.

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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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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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Two Hands Anyhow

Another good week of training and mixing it up! Comment on my log.

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Here  is a fairly decent week despite an additional day off.

Monday, 3/2/09

Snatch Grip Deadlift: 155×5/175×5/185×5/195×5/209×5/219×5/.
Snatch: 45×3/65×3/75×3/88×3/93×6/95×3/95/95/.

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Monday, 2/16/09

No training

Tuesday, 2/17/09

No training, part II

This doesn’t look so good! Two days off to start the week! I really did rally to get some quality training in. Take a look.

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New Lifting Platform at American Gym

Monday, 12/29/08

Snatch, x 2- 1st rep from the first pull, the 2nd from the hang: 65/75/80/88/93/98/103/108

Power Snatch: 115×2/115/115/115/115/120/120/120

Kettlebell Swings, 44 kg: 2 x 10

HCB Swings, 105#: 3 x 5 Read the rest of this entry

Monday, 10/27/08

Sandbag Ladder Combo, 3 rounds, up to 5 reps; 60#

Burpee >pushup>squat clean + Clean and Press
2 minute rest between rounds.
3 rounds was more than enough for me. That was tough.

Tuesday, 10/28/08

Snatch Clusters:

65×2/65×2/75×2/75×2/
90×2/90 (2+2)/100 (2+2)/105 (2+2)/105/110/110/110/115/115.

Clean & Press, 5×5 @ 95#.

Wednesday, 10/29/08

Back Squat:

135×5/185×5.
225×3/245×3/265×3/275×3/285×3/300×3 pr/275×3

Hungarian Core Blaster Swings:

75×20/75×20/90×20/90×20/90×20.

Thursday, 10/30/08

Rest Day

Friday, 10/31/08

Reverse Hypers x 15: 50/70/80/80

Back Extensions: 4×15

Muscle Snatch: 65×3/65×3/75×3

Snatch, power and squat: 65×2/65×2/75×2/75×2/85×2/90×2/95×2/100×2/100/90×2

Hungarian Core Blaster: 105×5/115×5/120×5/120×5/125

Pumpkin Cleans

Saturday, 11/1/08

60# Sandbag x 300

Bent Row, 3×10
Zercher Squat, 3×10
Back Squat, 3×10

–
Step-Ups: 3×10
Lunges: 3×10
Jump Squats: 3×10
–
Squat Cleans: 3×10
Clean & Press: 3×10
Stair Jumps: 3×10

Sunday, 11/2/08

Rest Day

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!

I don’t train much in the morning these days except on the weekend. It is a nice change-up though and the rest of day goes better it seems. The energy in the gym is good and there are a lot of the familiar faces I see during my regular times in the “box”. But it is mostly about the energy and my workouts are usually good with occasional PR’s having been set. This contrasts with my training days at Crossfit Marina when all my sessions were early in the morning, including Saturday. Those Saturdays were hard days, thanks to Steve’s “chippers”. I sucked at them most of the time, but I doubt I would have done them often on my own, and I still don’t. Having said that, I recently did a rather hellacious “chipper” on my own. Misery truly does love company!

Today, the energy was great in the gym but not necessarily in me, as I was not sufficiently recovered from last night’s training and did not seem to get much past the warm-up stage. No matter though, I left with a good workout.

I began with an 800 meter run. I did 3 rounds of the Crossfit warm-up and the same number of Burgener sets with an empty bar.

I drilled on the Snatch + Overhead Squats, x 3 with 45/45/65#. Continuing, I did Hang Squat Cleans + Push Presses x 3 for 65/65/95/105/110.

The workout concluded with 3 sets of 10 Reverse Hypers @ 55#