Monday, 9/1/08

Hang Snatch, x 3

65/70/75/80/
singles: 95/105/105ps/110/110

Shoulder Press w/axle

60×10/80×10/125×5/145×3/155×3

Tuesday, 9/2/08

Core Training:

  • Planks: 2×45 s
  • Med Ball Rotations, 12#: 2×15
  • Med Ball Sit-ups, 12#: 2×15
  • Reverse Hyperextensions, 50# 2×15

Strength Training:

  • Back Squat: 45×10/135×10/185×15
  • Glute Ham Raises, bw: 15
  • Pull-Ups, assisted, purple band: 15
  • Shoulder Press: 95×15
  • Standing Calf Raise w/BB, 135#-15, 180#-15.
  • Deadlift Rack Pulls, 110% 1RM, 1st pin: 225×6/315×6/405×3/505×3/495/505×2/505/505/505.

Wednesday, 9/3/08

Rest Day

Thursday, 9/4/08

Slacker Day

Friday, 9/5/08

Core Training

  • Planks, 2 x :45
  • 10# Ball Slams, 2 x 15
  • 8# Med Ball vertical tosses, 2 x 15
  • Leg Raise, 2 x 15
  • Back Extensions, 2 x 15

Strength Training

  • BB Bent Row @ 2 x 135 x 8
  • Incline Bench Press @ 2 x 135 x 8
  • Snatch, x 3: 45/45/65/70/88/95/95
  • Drop Snatches: x 3: 45/45/65/70/66/95/95
  • Overhead Squats, x 3 45/65/70/88/95
  • Kettlebell Snatches, 10/10
Saturday, 9/6/08
Overhead Squats, x 3:
45×10/65×10/90×5/100×3/115×3/135×3/145×3/155×3 (failed on last rep as I was admiring my self in the mirror!
Snatch Pulls to Shrugs, x 3: 
155/155/155
Clean Pulls, x 3:
155/155/175
Power Cleans:
155×3/155×3/135×9
Sunday, 9/7/08
Sandbag Workout
Power Clean, 50#, 10/10; 60#, 10/10;70#, 10/10
Front Squat, 50#, 10/10; 60#, 10/10;70#, 10/10
Back Squat, 50#, 10/10; 60#, 10/10;70#, 10/10
Bent Row, 50#, 10/10; 60#, 10/10;70#, 10/10
Rotational Deadlift, 50#, 10/10; 60#, 10/10;70#, 10/10
Big win for Bucky on Saturday!

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