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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According to strength coach Steven Morris in an article over at EliteFTS,  here are the top 11 exercises that build better athletes. I was in full agreement with most of them and do some of them consistently, (in spite of my relative lack of athleticism). The exercises I do regularly are in bold.

1. Deadlift
2. Box Squats
3. Clean and Jerks
4. Box Front Squats
5. Romanian Deadlifts
6. Rows
7. Side Lunges
8. Dumbbell Inclines
9. Sandbags
10. Prowler
11. Snatch Grip Deadlift

I look forward to adding in the others I haven’t been doing, although I am surprised not to see the standard back squat in his top 11.

Take a look at Morris’ article for his descriptions of each.

Monday, 11/03/08
Day off

Tuesday,11/4/08
Snatch, x2:

45×2/45×2/65×2/65×2/70×2/75×2/80×2/90×2/90×2/95×2/95×2/95×2
Not a very good session with form deterioration coming early.

Wednesday, 11/5/08

Snatch Grip Deadlift, x 4:

135×4/135×4/155×4/155×4/175×4/175×4/199×4/199×4/209×4/209×4/214×4/214×4/.

Clean Grip Deadlift, x 4:

214×4/214×4/214×4/219×4/229×4/.

Hungarian Core Blaster Swings, x 10:

80/90/95/100/100/.

Thursday, 11/6/08

Rest Day

Friday, 11/7/08

Visiting my parents in Wisconsin. I brought my empty sandbag with liners and went down the street to a local quarry to get some “local” sand.

5 rounds, 55#, :15 each exercise and 1:30 between rounds

• Cleans
• Push Presses
• Zercher Squat
• Bent Rows
• Reverse Lunges
• Thrusters

Saturday, 11/8/08

Air Squats: 50

Overhead Squats: 50/50

Sandbag, 55#

• Push Press: 10
• Squat Cleans: 10
• Shoulder Toss to Squat: 10
• Overhead Squat: 5/5

Sandbag, 75#

• Push Press: 10/10/
• Squat Cleans: 10/10/
• Shoulder Toss to Squat: 10/10/
• Overhead Squat: 4/6/5/5/

Sunday, 11/9/08

Day Off

Tuesday, 5/27/08

Not yet recovered and rested from a very busy and active weekend, I went ahead with an Oly session tonight. Light on sleep, sloppy on diet doesn’t make for a good workout. Nevertheless…

3 rounds of Burgener Warm-ups

Hang Squat Snatch + Behind-the-Neck Press + Overhead Squats, 3 x 3
65/75/88

Hang Squat Cleans + Front Squats + Push Jerks, 3 x 3
95/115/135

Sit-ups
30/30

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Wednesday, 5/28/08

DE Deadlifts,

Warmed up with 155×5 x3 snatch grip deadlifts and 155×5 x3 standard deadlifts
Deadlift single, 245

5×2 @ 60% 1RM (275#)
5×2 @ 70% 1RM (315#)

1-1:30 minute between doubles

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Thursday 5/29/08

Kettlebell Swings

No Energy, no grip, no strength and no power and no stamina, and the mosquitoes were out in force. WTF! A confluence of crap.

24 kg 2H to 12:00: 3 x 10
32 kg 2H: 3 x 10
24 kg 1H: 3 x 20
32 kg 1H: 3 x 10

Short rest intervals were used to swat mosquitoes.

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Friday 5/30/08

Active Rest, which meant I did 3 rounds of Burgener warm-ups followed by 3 x 3 empty bar snatches and called it a day.

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Saturday, 5/31/08

3 rounds of Crossfit warm-ups followed by

Kettlebell Swings, 24 kg 1H: 20/30/30/30.

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

This was better than the other night.

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Sunday, June 1, 2008

Rest Day

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Not the most productive week of training, but I had to catch up on sleep, diet and just back off a little.

Back at it, hard chargin’ next week!

Photo from straighttothebar

Monday, 5/19/08

Oly Lifts…

HPS x 5: 45/50/55/65/90
HPC x 5: 90/110/128/130/140
CLD x 5: 149/165/175/185/205
PP x 5: 90/110/120/130/140
FS x 5: 90/120/120/130/14o
OHS x 5: 45/65/95
BP: 95 x 10/135 x 8/155 x 8

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Tuesday, 5/20/08

Burgener x 3 with PVC, 3 more with an empty bar.

Snatch + Behind the Neck Snatch Grip Presses + Overhead Squats
65/65.

HSC x3: 65/95/115/134/155/155/155/. The first rep of each of the last 3 sets was done from the floor.

Abs: 3 x 30

Ring Push-ups: 3 x 20

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Wednesday, 5/21/08

Time for a max single deadlift session…

To warm-up,

Snatch Grip deadlifts, standing on a step aerobics platform,
155×5/155×5/175×5
Deadlifts: 175×5/245×3

Deadlift singles, workset:
300/335/385/425/450/460 new pr/. Previous best was 435

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Thursday, 5/22/08

After yesterday max lifts, a little lighter today… Burgener warm-ups x 3

Hang Squat Snatch + Behind the Neck Press + Overhead Squat, x 3
65/70/75/90

Hang Squat Clean + Front Squat + Overhead Press, x 3
90/110/135

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Friday, 5/23/08

Rest Day

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Saturday, 5/24/08

Scottish Highland Games. More to follow in another post.

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Sunday, 5/25/08

R & R

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Got off this morning with a few sets of kettlebell swings and ring push-ups before the deadlift mist rolled in.

KB Swings, 24 kilo, 20/20/20
Ring Push-ups, 25/25/25
Burgener warm-ups, with drop snatches, MT bar x 3
Power Cleans, 45×5/90×5
Snatch Grip Deadlifts on a platform, 155×3/200×3/200×3
Deadlift 245×3

With the warm-ups over, let the deadlift singles begin.
335/365/400/405/405f/335/335/335/. I “mist” the second 405 after just barely making the previous.

Did not have enough to go higher today, but a few reps at 90%+ never sucks.

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