1/19/15

A. Power Snatch x1 + Squat Snatch x1 - 1 set of the complex on the min for 8 sets (start at 155# and build by feel)

155, 165, 165 missed squat, 165, 175 missed power, 175, 185 missed power

B. Front Squat - 6,6,6,4,4; rest 2min (heavy across, 4's heavier)

185,195,295,225,245

Did 245 as 2,1,1 w 30 sec between

C. Snatch Grip Bnk Push Press x3 + OHS x3 - 5 sets of the complex; rest 2min (build)

145, 165, 185, 185, 185

Was a stability battle on last rep of 185 last 2 sets but I won.

D. Kang Squat - 4 x 6; rest 90sec (heavy across)

Didn't have time, did pushes instead

+

Sled Push - 5 x 15m @ very heavy, grinding load (400#+, steady

430

1/13/15

A. Squat Snatch - 5 x 1.1.1; rest to HR peak-5 + 2min (start at 155# and build)

R1: 155, 18, 10, 14

R2: 155, 7,30,10

R3: 165, 25,27,33

R4: 175, 28,25,26

R5: 185, 30,30,26

NO MISSES! I focused on quick from the hip and fast under the bar and felt great. I haven't gone that high and not missed at least 1 rep at 175 and 185 in a long time.

B. HB Back Squat - in 5 sets build to tough single (300#++)

185, 225, 255, 275, 305 miss

Just not meant to be anymore.

C. Snatch Grip Bnk Push Press - 3 x 1.1.1; rest 20sec + 2min (build, use blocks, hold OH 2sec)

155, 175, 195

D. Kang Squat - 6,6,4,4; rest 90sec (build, heavy)

135, 145, 156, 165

Been a while since these. Happy with the weight.

+

Sled Push - 5 x 15m @ very heavy, grinding load (400#+, steady movement here)

410, this was good

1/9/15

A. Push Press x3 + Push Jerk x3 - 1 complex @ 135# on the min for 10min

Yes. Heels and butt back focus

B. Squat Clean x1 + Hng Squat Clean x2 + Front Squat x3 - 1 set on the min for 10min (start at 135# and build)

135x3, 145x2, 155x3, 165x2

This was good work. Quads. Gotta focus on heels and elbows up.

+

30sec Sled Push @ body-weight w/ high turn-over

90sec AMRAP CTB Pull-ups

Rest 5min

x4

R1: down back 2x, 27 as 10,8,6,3

R2: down back 2x, 25 as 5 every 15 thru 60s then 3,2

R3: down back down 1/2 back, 18 as 5,5,5,1,2. R shoulder/neck tightened up

R4: down back x2, 23 as 5,5,5,5,3

Tough to get in bar after that

12/8/14

A. Split Jerk - 7 heavy singles; rest as needed (hold split position for 2sec OH)

215, 225, 235, 235, 235, 240, missed 245 twice

B. Squat Clean - 7 heavy singles; rest as needed (hold in rack position for 2sec each rep)

185, 195, 205, 215, 225, 235 fail, 235 fail

Cleaned an got under 235 no problem, but with the pause I couldn't stand up

C. HB Back Squat w/ chains - 4 x 2; rest 2min (70% bar + chains ~300# at top, fast)

This felt good

+

Sled Push - 3 x 60sec for max distance @ moderate load w/ high-turnover; rest 8-10min as needed

Didn't have time for this

10/6/14

A. HB Back Squat - 5 x 5; rest as needed (build to 5RM)

265

Best 5RM on record is 285 in November last year. Not working out wed-sun the last 2 weeks hurt me I think

B. BB Back Rack Walking Lunge - 4 x 20; rest 2min (135#)

135

Piriformi are quivering

+

In 30sec, complete:

7 Burpees AFAP

Max Distance Sled Push @ moderate load + high-turnover

Rest 4-5min

x4

Sled weight: 210

R1: 0:13 burpees, down and back and turned 

R2: 0:14, down back

R3: 0:13, down back and turned

R4: 0:13, down back turned

7/11/14

A. 3pause Snatch Deadlift w/ pause up & down - 5 x 5; rest 2min (heavy across, tempo/position more important than load)

185 for 3 sets then 205 for 2. Low back tight from doing it right I think, not from bad position.

B. Clean Grip RDL @2020 - 5 x 6-8; rest 2min (heavy across)

205x2, 225x2, 245

C. GHD Single-leg Back Extensions - 3 x 10-12 ea leg; rest 60sec b/t legs

Sets of 10. These weren't as hard as I thought they'd be. Lot of tension on PEs anserine though.

+

Sled Push - Max distance in 30sec; rest 3min x5 (add 180#, push sled outside)    

Tough cuz terrain varied in difficulty

6/2/14

A. HB Back Squat w/ bands - 7 x 3; rest 3min (bar @75% + moderate band tension)

235, this was super slow so I dropped to 225 for rest. 3rd reps weren't explosive on last 3 sets.

B. Depth Jump to box - 6 x 3; rest 2min (drop from 12-16"" jump to at least 30"" box)

30,33,37,40,43,44.5 (1)

C. BB Back Rack RLE Split Squat - build to 5RM ea leg; rest as needed b/t legs

185

+

7 TnG Hng Squat Cleans @ 155#

30sec Sled push @ 100% effort (mod-load, fast turn-over)

Rest 4min

x5

R1: 53

R2: 53

R3: 52

R4: 51

R5: 51

Butchers were tough today

5/26/14 pm

A. HB Back Squat w/ bands - 5,5,5,3,3,3; rest 2:30 (bar @70% + moderate band tension)

220

5th rep was slower than rest

B. Tall Box Jump - 6 x 3; rest 2min (box should be tall - but no risk of missing...max jump - the box is there to absorb the eccentric load of landing)

30, 37, 40, 42 (missed one due to mistimed it, but did extra one), 43, 44

C. BB Back Rack RLE Split Squat - 4 x 5-6 TOUGH reps ea leg; rest 90sec b/t legs

135, 145, 155, 165

Easier than last time, I didn't fall at all.

+

7 TnG Push Jerk @ 155#

30sec Sled push @ 100% effort (mod-load, fast turn-over)

Rest 4min

x5

R1: 43 sec

R2: 45

R3: 43

R4: 43

R5: 42

Last 2 sets burned

5/19/14

A. HB Back Squat w/ bands - 5,5,5,3,3,3; rest 2:30 (bar @65% + moderate band tension)

205

B. Double Broad Jump - 6 attempts ot establish max distance double jump (minimize ground contact time on second jump)

16'8.5"

17'7"

17'10"

17'5" (fell)

17'3"

16'11"

C. BB Back Rack RLE Split Squat - 4 x 5-6 TOUGH reps ea leg; rest 90sec b/t legs

135, 145, 155, 165

This was tough

+

7 TnG Power Snatches @ 135#

30sec Sled push @ 100% effort (mod-load, fast turn-over)

Rest 4min

x5

Sled at 250 for first set, dropped to 210 for faster turnover on 2nd set

R1: 1:00

R2: 1:00

R3: 0:56

R4: 1:00

R5: 0:57

Snatches all ub but sloppy

5/5/14 pm

A. HB Back Squat - 6,6,6,4,4,4,2,2; rest 3min (6's@72%, 4's@79%, 2's@85%)

230, 250, 275

B. Kang Squat - 5 x 5; rest 2min (heavy)

135

C. Wtd Pistol - in 3-4 sets build to tough 4rep ea leg; rest 90sec b/t legs (right hand + right leg / left hand + left leg)

17, 26, 35

C. Sled Push - 30sec x7; rest 2min (moderate load, fast turn-over)

250

4/21/14 pm

A. HB Back Squat - 12,12,6,6,6; rest 2min

225,225,275,275(3 rest 30,3),275(3 rest 30,2, failed on last rep)

Tough work

B. Kang Squat - 4 x 8 tough reps; rest 2min

95

Tough on erectors, tried to focus on hamstrings and glutes

C. BB Back Rack Split Squat - 4 x 12 tough reps ea leg; rest 60sec b/t legs

95, 115, 135, 135

C. Sled Push - 30sec x6; rest 2min (moderate load, fast turn-over)

250

4/14/14 pm

A. HB Back Squat - 4,4,4,2,2,2; rest 2min

275, 280,  295, 305 (1), 300 as 1 rest 30 then 1, 300 (1)

Hit 295 for 4 and couldn't hit 300 for 2. Dumb.

B1. Squat Clean - 3-4 x5; rest 60sec

155,165,175,185, 195

B2. DB 2arm Parallel Squat Jumps - 12-15 x5; rest 2min

20, 30, 35, 45, 60

C. Sled Push - 30sec x5; rest 2min (moderate load, fast turn-over)

250#

4/7/14 pm

A. HB Back Squat - 8,8,6,6,6; rest 2min

185, 225, 245, 255, 265

Last 2 of last 2 sets were tough

B1. Squat Clean - 3-4 x4; rest 60sec

135, 155, 175, 185 tng

B2. DB 2arm Parallel Squat Jumps - 12-15 x4; rest 2min

20 each hand. Wasn't sure what to use so went with light to be explosive.

C. Sled Push - 30sec x4; rest 2min (moderate load, fast turn-over)

250# went down low back high

**Follow all squatting workouts w/ 50g Protein + 100g Carbs + 10g Creatine

11/20/13

A1. Back Squat - 5 x 5-6 TOUGH reps; rest 20sec (you should not fail here, just grind)

A2. Back Rack Walking Lunge - 5 x 24-28 TOUGH reps; rest 30sec (same as above)

A3. Butcher Push - 5 x 24m @ BW+ (this is not a sprint, I want you to “grind” through each step, almost like a “tempo” butcher”)

3 min rest

**90g Carbs + 50g Protein after this workout!!

Squat 225 for 2 sets, 245 for 3 sets.  235 probably is the perfect weight for all 5 sets. 225 was not a struggle and 245 was tough for the last 3 on sets 4 and 5.

The lunges were the most uncomfortable part. I did 135 for all sets. 5 set last 12 were real tough.

Butchers weren't tough til last 2.

Rested 3 min between all sets.

Feel glutes most now.