4/12/14

A. HB BS - 10 reps on the min @ moderate load for 10 sets

155

Holy quadzilla! I was still sore from Wed goin in, wow. Last 2 sets were brutal. Finished last one with 9 sec left.

Worked out at globo so no KB or airdyne. I don't think my quads could handle that right now anyway. Wow.

Substitute 3 RFT:

30 DUs

20 burpees

Time: 7:52

First round was 1:37, I died half way thru burpees r2.

DUs were 27,3 then 30, then 15,12,3

+

20 KB Swings @ 62#

20 Burpees to 15"" Target above reach

20cals Airdyne @ 100%

Rest 5min

x3

3/11/14

A. HB Back Sqauat - 5,3,1; rest 3min (by feel)

245x5, 265x3, 285x1

B. TnG Push Press - 5,3,1; rest 3min (5@80%, 3@85%, 1@92%)

175x5, tweaked L levator on 5th rep and stopped for day

+
3x
5 Muscle-ups
5 Squat Cleans @ 185#
Rest 10min
+
3x
15 Burpees
15 Wallball @ 20#

12/16/13

A. Split Jerk - build to 1RM; rest as needed

Hit 260 on 3rd try. 15 pound PR. Missed 265 3x because I am not dropping enough and can't press it out.

B. Back Squat - Build to 3RM; rest as needed

300

The last rep here was tough. 

11/25/13

A. Squat Clean - build to 1RM; rest as needed

Didn't do this because I sprained my ankle playing flag football yesterday.

B. Back Squat - build to 5RM; rest as needed

285, felt the last rep in the ankle a bit so stopped here. May have been able to hit 295, maybe. This was tough. I'm very happy with this.

C. SPx1+PPx2+SJx3 - build to max of complex; rest as needed

Warned up with 95 and the split jerk didn't feel good on the ankle so I didn't do it.

D. 2arm DB Neutral Girp Press - 3 x 5-6; rest as needed

55# for 2 sets then 60 for last

7/4/13

Thursday 130704

A1. Front Squat - 5 x 6; rest 60sec (build to heavy)

185, 195, 205, 215 (4,1,1), 225 (3,2,1), 235 (2,1,1,1,1)

Oops did 6 sets of 6. This was tough. It's not my legs that fail me, it's my rack.

A2. RDL - 5 x 6; rest 2min (build to heavy)

225, 245, 275, 295, 315

B. Back Squat - 3 x AMRAP; rest 3min (same as last week)

205 for 15, 13, 12

C. T2B - 4 x AMRAP UB minus 3; rest 60sec

23, 16, 11, 11

+

Airdyne - 6 x 20sec for max cals; rest 3min

20, 23, 22, 20, 17, 20

Overall it's was a good day of tough work. Especially with a poor night of sleep and having to get up early and take Kate to the airport. Getting stronger every day and focusing on strong technique.

4/22/13

A. HB Back Squat - 6,6,6,6 @30x1; rest 2min
225, 225, 225, 225

B. Pendlay Row - 8,8,8,8 @31x0; rest 90sec
All sets 155

C. BB Step Lunge - 8,8,8 each leg; 60sec between sets (focus on driving off heel)
95 all sets

D. Power Clean - 10 x 3-5 TnG reps @ 65%; on the minute
165 for 5x3 and 5x5, felt way better this week

9/24/12 AM

Part 1

OLYMPIC

1a. Snatch - 5 x 3 (~70-80%) - 135, 145, 150(2), 150(2), 150

2a. Snatch pull - 4 x 4 (~70-80%) - 150

STRENGTH

3a. HB Back Squat – 4 x 2 (work to heavy for the day) - 225, 275, 300(1)

9/13/12

Part 1

STRENGTH

1a. HB Back Squat 3 x 2 @ 84% - 265, 285, 300

1b. Banded Box Squat 3 x 3 @ 60% + GB + RB
190

Notes: Perform HB Back Squat, rest exactly 2min then perform Banded Box Squat.

2a. Good Morning 4 x 5 @ moderate - 95

Pistols - 3x10

Muscle-up w/12# vest 2 x MaxRep
8+6, 6+3

Notes: Complete MaxReps drop vest rest for 3 breaths, max rep

Strict HSPU + Kipping HSPU 2 x MaxRep + MaxRep (no rest) - use a 15# plate to create a 1" deficit.
7+3, 4+3

6/27/12 Chest Hair

Chest Hair
20 minute running clock
1 round every 4 minutes (5 total)
The faster you finish your round the more rest you get until next round.

5 back squat 225
5 deadlift 275
15m Prowler push 250

R1: 1:07
R2: 1:00
R3: 1:00
R4: 0:56
R5: 0:59

I think I'm sprouting some!

CSC Day 21 - I'm back!

Jerk behind neck
4x135, 1x185, 1x205, 2x165x3
Push press
135x4, 145x4, 155x4
Back squat
4x275, 4x260, 4x250

Messed up schedule due to injury

Ohs
4x95, 4x115, 4x135, 4x155
Back squat
4x225, 4x260, 4x260, 4x260
Front squat
3x135, 3x155, 3x185, 3x205, 3x205, 3x205

CSC Day 13

Jerk dip squat plus jerk
3+1x135, 3+1x175, 3+1x205 (failed jerk), 3+1x185
1&1/4 Ohs and snatch push press
2+4x95, 2+4x135, 2+4x155, 2+4x145
Back squat (95% of Monday)
4x260x3
Front squat 80% today BS
3x210x3

CSC Day 8

Pause Jerk
5x95, 5x135, 5x155, 5x150, 5x140
Ohs + snatch push press
4x115, 4x135, 4x130
Pause back squat
185x3x3
Back squat
225x5x3

CSC Day 6

Behind Neck Jerk (clean grip)
5x135, 5x155, 5x175, 5x195, 5x185, 5x175
Push press
8x145, 8x155, 8x140
Back squat
8x225, 8x205, 8x215
Jerk Dip Squat
8x155, 8x175, 8x195

CSC Day 3

Pause Jerk
95x5, 115x5, 135x5, 155x5, 150x5, 140x5
Ohs+snatch push press
95x4, 115x4, 135x4
Back squat
225x5x3
Pause squat
180x3x3
T2B
12x3

Catalyst Strength Cycle (CSC) 3 Phase Day 1

Behind neck jerk x5 95%, x5 90%
125, 120, 120, 120, 120
Push Press
120x8, 135x8, 130x8, 120x8
Back Squat
225x8, 215x8, 205x8
Jerk dip squat
135x8, 135x8, 135x8

Regional Double

Back squat
1x15 50% 165
1x10 60% 195
2x5 70% 230

For time:
12-9-6
245 lb DL
Hspu
Time: 5:50

Rest 2 min

6 min amrap:
115 front squat
C2B ladder

Finished 15 front squats

Back Squat

Metcon at Primal later