Monday January 7th, 2013

A. Above Knee Squat Snatch Cluster, 1.1.1 x 3 sets, rest 4 minutes.

     - Worked up to 155#. Didn't push it today. Tried to focus more of form.

B. Above Knee Power Clean + Push Jerk, 1.1.1 x 3 sets, rest 4 minutes.

     - 155#, 175#, 195#

     - These felt really good. Surprisingly, I felt pretty strong on the Push-Jerks. The reason I'm surprised is that I have become so comfortable with the Split Jerk that I rarely push-jerk except at very light weight.

C. 4 Sets of the following @ 97% of:

10 Power Cleans @ 135 lbs

10 cal airdyne

rest 4 minutes

     - Hard to say exactly what my times were. Probably around :50. The Airdyne is a pain the way it skips Calories on the monitor!!

Saturday January 5th, 2013

A. High Bar Back Squat @ 20x1, 170 lbs + chains, 8 sets of 2, rest 1 minute.
B. Handstand Hold Practice x 15 minutes.
C. AMRAP 20 minutes of the following:
Row 500 meters
3 muscle ups
10 front squats @ 115 lbs

     - Score was 6 Rounds + 500M Row + 3 Muscle-Ups

     - Got all the muscle-ups unbroken and of course the FS's as well. Basically used the rows as recovery and held a pace in the 1:50's.

Friday January 4th, 2013

A. Push Press @ 11x1, 3-4 reps x 4 sets, rest 2 minutes.

     - 155, 165, 175, 185 (3 reps)
B. Power Snatch @ 135 lbs, 5 reps every minute by 7 minutes.
     - Did split snatches for most of these. Regular power snatches were feeling awkward as I was jumping my feet out too wide in the receiving position. My split snatches felt pretty good. I dropped every rep.

C. For time of the following:
Power cleans @ 120 lbs x 20 reps
Row 500 meters

     - Time was 2:34. I fumbled around a little bit getting the rower set up and lost precious time. My 500M row time was 1:38. Could have pushed this a little harder. I still had a little left in the tank. Cleans were easy and didn't affect me as much as I thought they would have.

Wednesday January 2nd, 2013

A. 15 minutes of light snatch work
     - Totally missed this. Did not do the light snatch work. Will need to make this up later in the week.

B. 21-18-15-12-9-6-3 of
Thrusters @ 65
Burpees
     - Time was 9:44

     - This was really taxing. I knew it would be. The combo of Thrusters and Burpees is always miserable. I got through all my sets of Thrusters without putting bar down. Had to take a couple quick pauses in the rack position on some of the sets. I paced myself on the burpees. I never stopped but I did them at a slow cycle time. Kept the transition periods very short between movements. Overall, I'm pretty pleased by how I did on this workout.

Rest 10 minutes

C. 21-18-15-12-9-6-3 of:
Airdyne cals
Kbs @ 53 #

     - Time was 9:18

     - Didn't have too much trouble with this one. I could have pushed the pace more on the Airdyne for sure.

Tuesday January 1st, 2013

A. Front Squat @ 20x1, @ 70%, 2 reps x 5 sets, rest 1 minute.

     - Worked with 185#

B1. Deadlift @ 75%, 3 reps x 5 sets, rest 1 minute, drop each rep.

     - All sets done @ 315#

B2. Handstand Push Up, 3-5 repetitions x 5 sets, rest 1 minute.

     - 5 Reps every set except the last one (failed on 5th rep)

C1. Db split squat @ 30x1, 8-10 x 3 sets, rest1:30.

     - Worked with 50# DB's.

C2. Back Extensions, 10.10 x 3 sets, use dumbbells for increased difficulty. Use heavier one for first cluster.

     - Drop sets done with 20#, 10# DB

Monday December 31, 2012

A. Snatch off blocks at above knee, 2.2 x 4 sets, rest 3 minutes.
     - 125#, 135#, 145#, 155#

B. Power Clean off blocks at above knee, 2.2 x 4 sets, rest 3 minutes.
     - 185#, 205#, 215#, 225#

C. 3 sets of the following @ 97% of
Row x 40 seconds
Rest 4 minutes

     - 1:20, 1:23, 1:25 (500M Pace for each round)
+
Rest 7 minutes
3 sets of the following @ 97% of:
Power Cleans @ 135 lbs x 5 reps
Airdyne 15 calories
Rest 4 minutes

     - Each set took me about :40

Friday December 28th, 2012

A. High Bar Back Squat @ 150 lbs plus 40 lbs of chains, 10 sets of 2, rest 45 seconds.
B. Practice Handstand Holds, Negative Handstand Push Ups x 15 minutes
On the minute, every minute, complete 2 Handstand Negative Push Ups to 45 lbs plates x 10 minutes.

C. 5 rounds for time of the following:
Row 400 meters
15 Deadlift @ 135 lb
35 double unders

     Time: 13:07