Monday, 8/11/08

In 20 minutes, count rounds of:
5 overhead squats, 45#
10 GHD sit-ups
10 hip extensions

Total: 14 rounds

Tuesday, 8/12/09

Warmed up with a short jog and into some light kettlebell stuff.

With a 20 kg kettlebell,

2×50 Figure 8’s, 2×15 Goblet Squats, 2×20 Overhead Squats,

2 Hands Anyhow with a 16 and 24 kg bell

Kettlebell Swings, 32 kg, 2H: 4×20

Kettlebell Swings, 32 kg, 1: 4×20

100# Sandbag Zercher Squats: 5×5

Wednesday, 8/13/08

Rest Day

Thursday, 8/14/08

Burgener warm-ups x 3

Hang Snatch:
65×3/75×3/80×3/ 2 position: 90×2/90×2/95×2/100×2/105×3

Back Squat. 5×5
135/185/225/245/235

Deadlift, 5×5
225/275/315/335/315

Hungarian Core Blaster
78×10/78×10/103×10/103×10/1003×10/103×10

AbMat sit-ups
4×30

Friday, 8/15/08

Rest Day

Saturday, 8/16/08

BB Snatch, x 2:

65/65/70/75/80/88/95/95/100/

Single + 3 OHS

105/105

Sunday, 8/17/08

Warmed up by doing empty bar overhead squats starting wide and finishing with a clean grip. 6×3.

Squat clean + 3 front squats: 88

Squat Clean + 3 Presses: 88/95/115

Squat Clean singles + 3 Push Presses: 135/135/145/159/159/164 (97% 1RM)

Now for the fun stuff…

I found a rock at the back of the gym and decided to kneel in front of it and clean and press it. I cleaned it 5x and on each clean pressed it 3-5 times. Great core training as there is no hip and leg play. I got tight and lifted. After that, I walked it about 75 meters and put my new implement on the scale where it weighed in at 80#.

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