Monday, June 16, 2008

Sandbag Clean to 10 Zercher Squats x 4

Back Squat: 135 x 3/225 x 3/225 x 3/225 x 3/245 x 3/245 x 3/
Snatch Deadlift, 130 x 2 x 3
Push Press, 135 x 5 x 5
Pull-ups, (w/mini band assistance) 8/7/8
Sandbag Turkish Get-ups, 70#: 5 each side

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Tuesday, June 17, 2008

Deadlift Singles to 90% 1RM

Snatch Grip: 155×3/199×3

Std.: 289/339/379/429/450f/379/379.

Pull-ups, (band assisted): 8/7/7.

Good Mornings, x 5: 65/85/95/115/115.

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Wednesday, June 18, 2008

Rest Day

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Thursday, June 19, 2008

Warm-ups, including 3 rounds of Burgeners

Snatch + Hang Squat Snatch + Overhead Squat x 3: 65/75/88

Cleans + Hang Squat Clean + Front Squat x 3: 88/115/125

KB Snatch, 24 kg: 20/20/20/20

Stopped when my form went away. Very hot and humid.

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Friday, June 20, 2008

Warm-ups with mini-bands, OHS 45×10 x 2; BB Presses 45×10 x 2; Snatch Balance 45×5 x 2; Power Snatch 45×5 x 2.

Two Position Snatch, 60% x 4. 60% = 70#

Snatch Balance, 88×2 x 3/100 (85%) x2 x 3.

Band Assisted Pull-ups: 7/8/9/8/.

10# Ball Slams: 50

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Saturday, June 21, 2008

2 Station 2 Man Metcon

Station 1: 70# sandbag. 1 clean to 10 zercher squats, press overhead and walk 50 meters and drop. Clean to shoulder, walk back 50 meters and bear hug squat 10 x

Station: 2: 88# BB Power Cleans until the other guy finishes the sandbag set.

Repeat Station 1:

Station 2: 3 BB deadlifts + 3 overhead presses. Repeat until the sandbag guy finishes.

Repeat Station 1:

Station 2: 24 kilo kettlebell swings until the sandbag guy finishes.

After a minute rest, I repeated the Station 1 sandbag set and the Station 2 Power Cleans

Kettlebell swings 24 kg: 20/20/25/.

Ring Dip Ladder: 2/4/6/8/10/8/6/4/2. Ast my strength waned on some of te higher repped dips, I did jumpers to lockout.
Ring Push-up Ladder: 2/4/6/8/10/8/6/4/2.

Mike Covert came up with this hot fun smoker!

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Sunday, June 22. 2008

Rest Day

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