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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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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It was a spotty training week with two workouts that were pretty good, especially the sandbag session at the week’s end.

Monday, 3/9/09

Sledgehammer Swings: 50/25/25/25/25/.
Double Kettlebell Swings, 40 kg: 10/10/10/10/10/10/.

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Monday, 11/10/08

No Workout

Tuesday, 11/11/08

Squat Snatch:

65×2/65×2/75×2/80×2/85×2/90×2/100×2/110/110/115/125/135 pr/135/140 ps, also a pr/

Back Squat:

135×10/225×5/245×3/275/285/295/315 (93% 1RM) /315/315/315/

Wednesday, 11/12/08

Deadlift Triples:

155×5/155×5/
245/315/335/365/375/385/

Hungarian Core Blaster Swings, (HCBS) x 10:

90/100/110/115/115/

Thursday, 11/13/08

Snatch:

65×2/65×2/75×2/85×2/90×2/100×2/105/110/115 ps/

Overhead Press, 5×5:

95/115/135/145/155/

Friday, 11/14/08

Rest Day

Saturday, 11/15/08

Baggin It

Sandbag Medley, 3 rounds @ 70# x 10:

Bent Row
Back Squat
Squat Cleans
Push Presses
Shoulder Squat (10 each side)
Zercher Squat
Step-ups
Good Mornings

Sunday, 11/16/08

Squat Clean Clusters, 2+2:

90/115/135, missed #2/145/125/

Box Squats, 12×2, 50-60% 1RM:

135/155/175/175/185/185/205/205/215/225/225/225.

Back Extensions, 3×15
GHD Sit-ups: 3×10
Reverse Hypers: 3×15 @ 50#
Reverse Crunches, 3×10

Monday 9/29/08

80# Sandbag, 3 sets, 6 reps each, 1 minute rest between sets:

• Suitcase Deadlift
• Deadlift
• Romanian Deadlift
• Good Mornings
• Bent Rows
• Cleans
• Shoulder Squats (6 each)
• Zercher Squats

Tuesday, 9/30/08

Back Squats, x 3:

135×5/185×5
225/245/265/275/285 (90%)/285/250/245

Push Press, x 3:

95×5/115×5
135/155/165/175

Wednesday, 10/1/08

Rest Day

Thursday, 10/2/08

Power Cleans

Warm-ups, x3:
45/65/65/88/95/115/135

Singles:
155/155/165/175/185/190f/190 pr/170/155
135×3/135×3

Friday, 10/3/08

Power Snatch

45×3/65×3/75×3/88×2/88×2;
singles: 98/108/108/115/125/130 pr/130/130f.

Saturday, 10/4/08

Deadlift

135×10/225×5/315×2/385×2;
singles: 405/415/425/365/365/365.

Sunday, 10/5/08

Rest Day

I had a decent week of training including a couple of personal bests, but I think the best session was yesterday’s deadlft.

Tony T Getting Air With A Sandbag