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, 5/25

No Training

Tuesday, 5/26/09

Snatch, x 2; 65/65/70/75/80/85/. Singles, w/2 OHS: 88/93/93/98/98/103/103/105/105/105/110/110/.

Power Cleans, x 3, one from the bottom, two from the mid hang: 110/115/125/135/145/150.

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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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Monday, 11/20/08

Rest Day

Tuesday, 11/21/08

Snatch Clusters, 2 + 2 w/15 seconds rest between pairs, 2 minutes between sets.
65/75/85/90/90/ (20 reps)

Snatch singles:
100/110/115/120 power/120/

Sandbag (100+ lbs) Clean + 5 Zercher Squats + Push Press + 5 Back Squats x 6 sets.

Wednesday, 11/22/08

Shortened session. Good Mornings, 5×5

95/115/125/135/145.

Thursday, 11/23/08

Another shortened session. Back Squats, 7×2 .

135×5/185×5/225×5/245×5/
265×2/275×2/295×2/285×2/305×2/285×2/275×2.

Friday, 11/21/08

Rest Day

Saturday, 11/22/08

2 Snatch + 5 Overhead Squats

65/75/75/75/90/90/100/100/110/110/  (20 snatch + 50 OHS)

Sunday, 11/23/08

Deadlift, 5×5:

135×8
225/275/315/365 pr/335.

Overhead Press, 5×5:

95/115/135/160 pr/150

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

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, 8/25/08

Burgener warm-ups with empty bar snatches

BB Snatch:

65×3/70×3/75×3/80×2/88/88/88/88/88.

Good Mornings:

95/115/135/135/135

2 sets, 10 GHD sit-ups, 10 Hip Extensions to hyper extensions for the hammies, 10 Reverse Crunches.

Tuesday, 8/26/08

4 rounds:

10 70# sandbag lifts (power cleans, squat cleans, zercher squats, overhead presses)
10 70# kettlebell swings
10 AbMat sit-ups
10 push-ups
10 burpees
10 air squats

Brief rest between sets

Wednesday, 8/27/08

Rest Day

Torri’s Deadlift PR

Thursday, 8/27/08

Burgener Warm-ups x 3

Muscle Snatch:
65×3/65×3

Power Snatch:
65×3/65×3

Hang Snatch:
65×3/65×3/7×2/75×3 crap/; the rest were singles, 75/80/90/90/90/95/100/100/100/100

Hang Clean:
112×2/111×2/120×2/125×2/135×2/145×2/155×2/1600×2

BB Russian Twists, x 10:
45/55/65

Kettlebell Snatch:
3×20

Abmat Sit-ups:
30/40/30

Reverse Crunches:
2×15

Friday, 8/29/08

Rest Day

Saturday, 8/30/08

Mid Hang Snatch:
45×3/65×3/70×3/
75/80/85/90/95/100 ps/100/105/105f/105 ps/105/110 ps/110 f/110 f/110.

DE Deadlifts:
225×5/225×5
60% @280#, 5 singles, with 1 minute rest between lifts.
70% @325#, 5 singles, with 1 minute rest.
75% @350#, 2 singles, with 1 minute rest.

Sandbag Cleans,
70# squat: 10/10/
power: 10/10/10

Sandbag Zercher Squats,
70# 10/10/10

Sunday, 8/31/08

40# Ruck Run. After walking for 10 minutes with the ruck, I ran, as it where, for 5 minutes. When I got to the base of my hill, I ran up it 2x and walked down. After I ran up 3 more times, I added in 25 step-ups on a rock, 25 push-ups and 25 air squats for each. This took about 25 minutes and walked another 10 minutes to get home, totally spent!