Training Log, Week Ending 3/15/09

Sunday, March 15th, 2009 at 2:56 pm

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/.

Tuesday, 3/10/09

Barbell Medley, 4×3
Front Squat: 95×5/111×3/155×3/199×3/229×3/.
Deadlift: 155×5/245×4/335×3/365×3/385×3/.
Bench Press: 135×3/155×3/185×3/205×3/215×3/.
Behind-the-Neck Press: 95×3/135×3/140×3/145×3/.

Wednesday, 3/11/09

No Training

Thursday, 3/12/09

MarkFu. circa 1991 after a 50K race in a parking lot!

Dusted off the Bont inlines and did a 13 mile skate at the beach; the first half into the wind and a flyer on the trip back.

Friday, 3/13/09

No Training

Saturday, 3/1/4/09

Sandbag Medley, 80#

Clean + Push Press + Front Squat, x 6:
6/6/6/6/6/6/

Step-ups, sandbag on back, 18″ box:
10/10/10/

Lunges, sandbag on back:
10/10/10/

Zercher Lunges:
10/10/10/

Stair Climbs, weight on back, run up 18, walk down 18, x 3:
3/3/3/

Sunday, 3/15/09

Not much in the way of energy or “pop” today. The sandbag workout yesterday was harder on me than it seemed. Nevertheless, I did some snatches and then went home.

Hang Squat Snatch doubles: 65/65/70/75/80/88/90 missed two but hit the 1st and 4th/90/95/100/100, both 100’s were from the ground/.