Monday, 6/9/08

Warmed up with 3 rounds of Burgeners
Snatch: 65×3/75×3/88×1
Clean & Jerk: 95/115/125
Front Squat: 135×2/185×2

Snatch, 85% 1RM x 1 x4: 98/98/98/98/
Clean and Jerk. 85% x 1 x 4: 139/139/139/139/
Front Squat, 85% x 2 x 3: 205/205/205/

———————————————————-

Tuesday, 6/10/08

Burgeners x 3

Muscle Snatch: 65×3/75×3/85×3/85×3/88×2 x3

Power Snatch + Overhead Squat: 95×1 x5

Cleans: 95/115/140

Power Clean & Jerk, 80%, 139×1 x4 3 Rounds for time: •400 meter run •20 kettlebell swings, 24 kg. •20 sit-ups •20 back extensions

Now for some metcon…

3 rounds for time…

• run 400 meters
• 20 kettlebell swings
• 20 sit-ups
• 20 back extensions

——————————————————————-

Wednesday, 6/11/08

Rest Day

——————————————————————–

Thursday, 6/12/08

Warm-ups, Burgeners x 3.
Snatch, 65×3/75×3/.

Snatch, 80% (85#) x 1 x 5
Clean & Jerk, 80% (130) x 1 x 5

3 rounds,
•20 x 24 kg Kettlebell Snatch
•400 meter run

——————————————————————–

Friday, 6/13/08

70# Sandbag Workout

Stair Climbs

•Zercher Carries: 3 x 3
•Over the Shoulder, L: 3 x 3
•Over the Shoulder, R: 3 x 3
•On the Back: 3 x 3

Back Squats: 3 x 10

Side Throws: 16

———————————————————

Saturday, 6/14/08

Rest Day

———————————————————

Sunday, 6/15/08

Trained over at Steve Belanger’s Old School Barbell Club and did some kettlebell deadlifts and swings. Steve is an accomplished kettlebell RKC and today he trained Valerie and provided more useful tips and ideas for me. His new website is Kettlebells and Beyond and his forte is functional barbell, kettlebell and clubbell training as well as all that cool old school stuff.

KB Deadlifts, 48 kg: 6/10

KB Swings, 3×6, 3×10

Hungarian Core Blaster Swings, 120#: 3×10

————————————————————–

Related posts:

1. Training Log, Week Ending July 13, 2008Monday, 7/7/08 Kettlebell Swings 20 kg H2H, 50 20 kg 2H, 50 32kg 2H, 20/20/20/20/20/20 32 kg 1H, 20/20/20/20 ----------------------------------------------------------------------------- Tuesday, 7/8/08 3 rounds of Burgeners OHS. 45# x 10  x 3 2 Position Snatch + 3 OHS x 7 45/65/75/85/93/100/105 2 Position Clean + 3 Front Squats x 5...
2. Training Log, Week Ending July 8, 2008Monday, 6/2/08 To warm up, 3 rounds of Burgeners and 3 x 3 empty bar snatches Snatch + Overhead Squat, x 4 65/75/85/100 Clean + Front Squat + Push Press, x 3 95/115/135 Kettlebell Snatch, 20 kg, 40/40/40/20/20. -------------------------------------------------------------- Tuesday, 6/2/08 Warmed up with dislocates and overhead squats, 3 x...
3. Training Log For the Week Ending 5/4/08Monday, 4/28/08 I warmed up with Burgeners, Snatch Lands, Snatch Balances, Dislocates, overhead squats and slam balls. Barbell Snatch: 45x3/45x3/45x3 w/Overhead squat w/each rep. 65x3/65x3. Barbell Snatch, (work set),78% of my 1RM. 90x1/120x1x4 Clean and Jerk:90/90/110/110/ Clean and jerk (work set) 78% of 1RM, 120x1x4 Clean Pulls, 100% of 1RM...
4. Training Log, Week Ending 8/17/08Monday, 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, 2x50 Figure 8's, 2x15 Goblet Squats, 2x20 Overhead Squats, 2...
5. Training Log, Week Ending 7/27/08 Monday, 7/21/08 Barbell Snatch: 65x2/75x2/88x2/98/103/103/103/103, 85% 1RM Kettlebell Swings, 24 kg. 15x5 Kettlebell Snatch: 10/10/20/20/20/10/10 Not yet recovered from the strongman training on Saturday and that was especially apparent on the KB snatches. --------------------------------------------------------------- Tuesday, 7/22/08 5 rounds, 5 Squat Cleans + 5 Zercher Squats with 75# sandbag +...
6. Training Log, Week Ending 8/24/08Monday, 8/18/08 During the warm-ups, I did empty bar OHS, starting wide and moving in to clean grip. I also did behind-the-back presses, sliding the bar as far down my back as possible. Hang Snatch, x2: 45/65/70/80/88/90/95/100 Snatch Pulls, x3: 155/155/155/165 Tuesday, 8/19/08 Birthday Workout [caption id="attachment_1029" align="alignnone" width="150" caption="My...
7. Training Log, Week Ending 6/22/08Monday, 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#:...