Monday, 6/15/09

No training

Tuesday, 6/16/09

Snatch Balance x 3: 65/85/85/90/95/.

Snatch, x 2: from the ground and from the hang. 65/70/75/80/85/90/95/.

Sandbag Burpee Clean and Press, 70#: 3 x 10.

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In typical fashion of late, I started my training week slowly, picked up momentum and finished strong. Always finish strong!

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Monday, 3/16/09

Back Squat DE: 135×5/135×3/185×3/195×3/.

Doubles, pause at the bottom.
60% 1RM @ 205: 6×2
70% 1RM @ 240: 6×2
30 second rest between sets.

Push Press, x 5:
95/115/135/155/165/.

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Monday, 12/8/08

Snatch Clusters, 2+2:

65/75/91/96/96/96/100

Back Squats, 5’s:

155/155/205/245/245/245/245/245

Tuesday, 12/9/08

Squat Cleans:

2+2 Clusters: 91/95/100/115
Singles: 125/135/135/145/155

Overhead Squats, x 3:

115/115/135/135

Wednesday, 12/10/08

Rest Day

Thursday 12/11/08

Burgener warm-ups x 3

Snatch:

65 (2+2)/70 (2+2)/90 (2+2)
90×2/90×2/90×2/90×2/
95/95/110/115/120/125 + 5 OHS

Good Mornings:

45×5/65×5/
85×3/95×3/115×3/135×3/135×3.

Kettlebell Swings, 44 kg:

6×10

Ab Work w/8# Dynamax ball

Grip work with 1-1/2″ rope doing body pulls, 4×5.

Friday, 12/12/08

Overhead Press:

88×5/95×5/115×5/
135×3/145×3/155×3/160×3/165×3

Push Press, x 3:

165×3/165×3/165×3/170×3/170×3

Saturday, 12/13/08

Ring Push-ups, different angles: 5×15

Ring Body Rows: 8/10/10

4# Jump Rope: 5/11/20/40

Kettlebell Snatch, 24 kg: 20/10

Incline Sit-ups, 8# Dynamax ball, 2 man: 12/15/20

Sunday, 12/14/08

Day Off

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, 9/15/08

80# Sandbag Cleans, alternating with
Burpees

10/10/10/10/10/10/10/10/10/10
10/9/8/7/6/5/4/3/2/1

Tuesday, 9/16/08

Front Squats, x 3:

95×5/115×5/135×5
159/179/199/219/204

Wednesday, 9/17/08

Overhead Squats, x 10:
45/45/65/88

Squat Cleans, x 3:
88/88/115/115/135/145

Thursday, 9/18/08

Rest Day

Friday, 9/19/08

Snatch:
65×3/65×3/75×3/85×3/88×3/88×3/98/98/108/108

Cleans:
118/118/135/135/145/155/155/160f/160/165pc/170f/170pc.

Learned Met-Rx will be shutting it’s doors for good at the end of this month.

Saturday, 9/20/08

Ring Push-ups, at various heights and using 18″, 24″ & 36″ plyo boxes.

Incline: 15/20/20, 15/20/20

Decline: 10/10/10, 15/15/15

Overhead Press, x 5:

88/111/135/140×4

KB Swings, 32 kg, H2H:
10/20/20

Sandbag Squat Cleans, 80#
5/10/10

80# Sandbag Step-ups on 18″ plyo box:
10/10/10

Sunday 9/21/08

Rest Day

An era is about to end. Famous Met-Rx Fitness Center due to shut it’s doors September 30, 2008.

MarkFu Casts a Long Shadow!

Monday, 8/4/08

Snatch , 85% x 1 x 5:
65×2/70×2/75×2/88×2/95pc/95/
103/103/103/103/103f/103

Clean + Push Press, 85% x 1 x 5:
PF, 95×3/115×3/115×2/
115/139/141/141/141/141.

Tuesday, 8/5/08

Rest Day

Wednesday, 8/6/08

Kettlebell warm-ups included deadlifts, high pulls, goblet squats, sumo deadlift high pulls with 20, 24 and 32 kilo bells.

20 kg snatch: 10/20/30

24 kg. snatch: 10/20/30

20 kg. clean and press: 10/20

24 kg. clean and press: 10/20/20

32 kg. two hand swings: 10/20/30.

Thursday, 8/7/08

I don’t know that I would call this a de-load week, but it is definitely a back-off week. After 3 sets of Burgeners to warm-up,

Snatch, 2 position @ 60-70%: 65/72/72/72 + 3 overhead squats/88/88/88/ all three of those included 3 overhead squats.

Squat Cleans, 2 position @ <60 & 70% + 3 front squats: 97/97/97/120/120/120.

GHD Sit-ups: 20/20/20.

Back Extensions: 20/20/20.

Friday 8/8/08

Running hill repeats on Back Bay loop. There were two hills, a large one with an asphalt surface and the other hill and the rest of the terrain was dirt. 6 laps, 12 uphill runs with light jogging and walking for recovery. No timing, distance or heart rate were measured. Hot and high humidity were the order of the day.

Saturday, 8/9/08

BB Snatch x 3, squat and power:
65/65/88/88/88/88/88/ most of them sucked ass. A few decent ones snuck through.

Cleans x 3, power and squat:
88/95/115/135/155/155

One-handed BB snatch, x 3 each side:
45/65/70/75

Sunday, 8/10/08

Ruck run on the beach at the river jetty in Newport to the first breakwater and back in 20 minutes with a 40# weighted vest. An additional 5 minutes before and 5 minutes after were run in the soft sand. Beautiful day, nice breeze and cool, good music and sweat!

Kite Surfer

Monday, 7/7/08
Kettlebell Swings

20 kg H2H, 50
20 kg 2H, 50

32kg 2H, 20/20/20/20/20/20
32 kg 1H, 20/20/20/20
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Tuesday, 7/8/08

3 rounds of Burgeners
OHS. 45# x 10  x 3

2 Position Snatch + 3 OHS x 7
45/65/75/85/93/100/105

2 Position Clean + 3 Front Squats x 5
105/115/135/145, dropped the 2nd clean/145

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Wednesday, 7/9/08

Rest Day

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Thursday, 7/10/8

Snatch:
65×2/75×2/, then two singles @ 88#

Clean and Jerk:
88, clean/88/95/115/139/139

Deadlift DE,
60% 1RM (275#) 5 doubles with one minute rest between sets.
70% 1RM (325#) 5 doubles with one minute rest between sets.

Sandbag lifts, 71#. 10 sets, 10 reps of

Sandbag clean to step ups
Zercher Lunges
Back Squats
Front Squats
Shoulder Squat (L)
Shoulder Squat (R)
Clean, Press and Throw
Back Squat
Jump Squats
Overhead Lunges

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Friday, 7/11/08

Burgener Warm-ups x 3
Overhead squats, 45#, 3×10

Barbell Snatch, singles:
65/70/75/80/88 PS/88/95/105/110

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Saturday, 7/12/08

Rest Day

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Sunday 7/13/08

Back Squat DE, x 2

155×5/155×5/

70%, 210#, 4×2
75%, 225#, 4×2
80%, 240#, 4×2

Overhead Presses, x 3

95/115/125/135/159/164/140/.

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Monday, 4/28/08

I warmed up with Burgeners, Snatch Lands, Snatch Balances, Dislocates, overhead squats and slam balls.

Barbell Snatch: 45×3/45×3/45×3 w/Overhead squat w/each rep. 65×3/65×3.
Barbell Snatch, (work set),78% of my 1RM. 90×1/120×1x4

Clean and Jerk:90/90/110/110/
Clean and jerk (work set) 78% of 1RM, 120×1x4

Clean Pulls, 100% of 1RM clean, 175×2x4

Back Squats, 135×5/225×3/245×3/275×2

The back squats were coming apart at the seams. Not hydrated enough and not enough sleep over the last few days.

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Tuesday, 4/30/08

Squat Cleans:

90×2/90×3/90×3/110×3/140×3/150×2/155×2/155×3

Kettlebell Swings, 32 kg.

15×10

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Wednesday, 4/30/08

Rest

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Thursday, 5/1/08

Power Snatch:

45×3/45×3/65×3/75×3/90×3/90×3/90×3/90×2/90/90

Squat Cleans + Front Squat:
90×3/110×3/110×3/110×3/110×3.

Kettlebell Swings, 24 kg.
30/15

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Friday, 3/2/08

Rest

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Saturday, 3/3/08

Crossfit Warm-up

Burgener Warm-ups

BB Snatch:
45×3/45×3/65×3/75×3/90/90/90/90/90.

Clean & Jerk:
90×3/100/110/120/125/135/150pr/155f/

Kettlebell Swings, 32 kg:
3/20

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Sunday, 3/4/08

Cheesy 20 minute run chasing down the racers to beat them to the finish line by taking as many shortcuts as possible. That’s it!

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I haven’t done front squats for a while and tonight was as good a night as any to do them.

I’ve noticed my wrist flexibility, while not quite there yet, has improved. My elbows still turn out a bit and I have to remember to rise out of the squat with those elbows.

Did 10×2 squats with just a minute rest between and after 6, it was getting to be work!

I began with some light front squat warm-ups and set up the bar for,

Squat Cleans + Front Squats, x 3
110/120/130, with a about 45 seconds rest between each set.

Front Squat doubles, x 10 sets @ 70% 1RM (175#) with 1 minute rest between sets.

That was a quick, yet solid session with no fluff or lingering about.