Saturday September 8th, 2012

A. Close Grip Bench Press w/ Chains @ 55%. 10 sets of 2 reps, 1:00 rest
     - Worked with 135# (plus 40# of chains) straight through Sets felt pretty easy.

B. AMRAP 8:00 of...
     - 250M Row
     - 15 KBS @ 70#

Managed just under 5 rounds. About 100-150M shy

Friday September 7th, 2012

Friday beatdown!! Put in a lot of work today and moved a lot of weight. By the end I was feeling pretty well crushed but in a good way.

A. Front Squat: Work to heavy single
     - 245#, 260# (10# PR!!!), 265# (f)
     - So psyched to beat my old PR of 250. The last time I did a 1RM I barely got 250 and needed 2 attempts to get it. 260 went up fairly easy today and I know I can get 265 next time. I remember putting down 275 as a Front Squat goal. Getting damn close!

B1. Front Squat @ 80% x 2 reps x 10 sets, rest 1:00
     - Worked with 205 straight across

B2. Weighted Pronated Pull-Up Cluster 1.1.1 x 10 sets, rest 1:00
     - First 5 sets @ 53# KB, Last 5 @ 58# (1KB + 5# plate)

C1. Barbell Step-Ups @ 11x0, 8-10 each leg x 3 sets, rest 1:30
     - These were brutal today. Did 8 reps each round with 95,105,115
C2. DB Bent Row X 30x0, 6-8 reps x 3 sets, rest 1:30
     - 8 reps each round, 55,60, 60

D. Barbell Front Rack Walking Lunge @ 11x0, 4 ea. leg x 3 sets, rest 2:00
     - 155,165,165. Not that heavy but these felt plenty tough today.

Wednesday September 5th, 2012

A. Good Mornings: Work to heavy single
     - 135, 165, 185, 205, 205, 205

B1. Hang Clean Cluster (off blocks) 1.1.1.1.1.1.1.1.1.1 x 3 sets, rest 1:00
     - 165, 175, 185
     - These felt good and had no trouble with this weight

B2. Kipping HSPU Cluster 1.1.1.1.1.1.1.1 x 3 sets, rest 1:00
     - First time doing HSPU's since last year. Been afraid to do these since the last time I did them I threw my back out of adjustment. These actually felt pretty good and the only rep I missed was the last one of the last set. Need to work on keeping feet on wall at lockout

C1. GHD Raise, Strict 10-12 Reps x 3 sets, Rest 1:30
     - No problem with these. 12 reps each set

C2. AMRAP Strict Press @ 75#
     - 20 reps, 18, 17. Still a weakness.

Tuesday September 4th, 2012

Airdyne: 15 minutes of :30 @ 90%, :30 @ 50%
     - 90% intervals at between 21-23 Mph, 50% @ 11-15 Mph

GHD Sit-ups, 5 sets of 10 quick reps
     - Haven't done these much lately. They kind of aggravated my lower back. Could be some form issues I need to correct.

Airdyne: 15 minutes of :30 @ 90%, :30 @ 50%
     - 90% intervals at between 21-23 Mph, 50% @ 11-15 Mph

Monday September 3rd, 2012

This workout was a BALLBUSTER! Each set was very intense and I felt like 1:00-1:30 rest went by incredibly fast.

A. Box Squat,  2 reps x 10 sets @ 65%, rest 1 minute between sets.

     - First 3 sets @ 205#, remaining 7 sets @ 225#

B1. Squat Snatch Cluster @ 115 lbs, 1.1.1.1.1.1.1.1.1.1 x 3 sets, rest 1 minute. 

     - Got through all 3 sets with no misses. These got very tough in later rounds. 

B2. Muscle Up Cluster, 1.1.1.1.1.1.1.1 x 3 sets, rest 1 minute.

     - No misses 

C1. Barbell Forward Lunges in place @ 11x0, 10 each leg, 9 each leg, 8 each leg, rest 1 minute. 

     - First set 115#, only 5 reps per leg. Last 2 sets dropped way down to 85#. 

C2. Chin Over Bar Pull Up Cluster, 10.10.10 x 3 sets, rest 1 minute.

     - All sets unbroken but I must have taken about :20-:30 seconds between my last 3 sets

     of 10.

Sunday September 2nd, 2012

This was a scheduled rest day but I wanted to get some work in because I had the time and I was bored! Ended up actually going to the gym twice and probably overdoing things a bit.

Session 1:
     - 3 sets (not for time) of...
     -10 Overhead Squats @ 135#
     - 50 Double Unders
     - Still a struggle to maintain external rotation in my right shoulder after about 10 reps at this weight. This tells me I really need to work more pre-hab type work on shoulders.
     - Power Snatch @ 115: 5 sets of 3

Session 2:
     - 5 Sets of..
     - AMRAP 3:00, Rest 1:00 between rounds
     - 3 Thrusters @ 95#
     - 6 Box Jumps
     - 9 KB Swings

     - I hit this one at about 80% and got 3 rounds per set with about :30 left on the clock. In other words, I gave myself about 1:20-1:30 of recovery time between rounds. Glad I didn't push any harder on this one.

Saturday September 1st, 2012

Close Grip Bench Press @ 20x1, 2-3 reps x 5 sets
     - 195, 205, 215, 220 (x2), 220 (x2)
     - Bench Press is coming along. Getting stronger and more confident each week.

10 Rounds of...
     - 10 KB Swings @ 53#
     - 10 Burpees

     - Time=10:12. I felt like I moved OK through this one. No problem with the swings and actually used these for recovery.