A. Power Snatch, work to a moderate single. Do not make this a heavy attempt. Slight back off from the week. I want a nice clean lift.
- 165#. Felt pretty good with these today. Maybe could have gone heavier.
B. Overhead Squats @ 20x1, 4-6 repetitions x 3 sets, rest 3 minutes between sets.
- 175#. Got only 4 reps each round
C1. DB Single Arm Press @ 40x1, 6-8 repetitions x 3 sets, rest 1:30
- 50# DB
C2. DB Back Extensions @ 301, 12-15 x 3 sets, rest 1:30
D1. Chest to Bar Pull Ups Cluster,4.4.4.4 x 3 sets, rest 1 minute.
D2. High Bar Back Squat, 6-8 repetitions @ 185-205 lbs x 3 sets, rest 1 minute.
- 205 all 3 sets
PM Session:
10 Minutes of Light Run
+
rest 10 minutes
+
A1. Kipping Handstand Push Ups, 4-8 repetitions x 5 sets, rest 1:30
A2. Toes to Bar, 8-12 repetitions x 5 sets, rest 1:30
- Got 8, 10, 8,6,6 on the HSPU's
- Got 12 reps every round on the TTB's
+
rest 10 minute
+
10 Minutes of Light Run
Friday, May 31, 2013
Tuesday May 28, 2013
I am not quite as beat up after yesterday's Murph disaster as I thought I'd be but I must admit my shoulders are pretty damn sore and tight. Because of that, I did not feel confident to do my scheduled workout which featured heavy POwer Snatches and OHS's. Decided to sub Saturday's lactate power stuff...
4 Sets of the following:
5 Touch n Go Deadlifts @ 275 lbs
90 second sprint on Airdyne
rest 6 minutes between sets
+
rest 15 minutes
+
4 Sets of the following:
5 touch n go power cleans @ 165 lbs
Sprint 400 Meters
rest 6 minutes between sets
4 Sets of the following:
5 Touch n Go Deadlifts @ 275 lbs
90 second sprint on Airdyne
rest 6 minutes between sets
+
rest 15 minutes
+
4 Sets of the following:
5 touch n go power cleans @ 165 lbs
Sprint 400 Meters
rest 6 minutes between sets
Monday May 27, 2013
"Murph"
So I looked through training journals and saw that I did this workout at CFNE on Thanksgiving 2011. My time was 35:00 and I remember being really disappointed in myself. This time was a LOT slower than I had done in the past and I was really dying towards the end of the workout. IN fact, I walked part of the last mile run!!!
Flash forward to 2013....,It took me just over 38:00to finsh this workout which is TERRIBLE!!! I am actually so pissed off about this that I'm tempted to do the workout again. This time is the result of not pushing myself hard enough and also the fact that there was tons of wasted motion walking between stations and writing down my time. The only good thing I can take away is that all my reps were legit and I am 100% certain I did all the rounds and reps.
So I looked through training journals and saw that I did this workout at CFNE on Thanksgiving 2011. My time was 35:00 and I remember being really disappointed in myself. This time was a LOT slower than I had done in the past and I was really dying towards the end of the workout. IN fact, I walked part of the last mile run!!!
Flash forward to 2013....,It took me just over 38:00to finsh this workout which is TERRIBLE!!! I am actually so pissed off about this that I'm tempted to do the workout again. This time is the result of not pushing myself hard enough and also the fact that there was tons of wasted motion walking between stations and writing down my time. The only good thing I can take away is that all my reps were legit and I am 100% certain I did all the rounds and reps.
Saturday May 25, 2013
Again, my training schedule this week has been pretty much hosed and I was not able to do much of my program. I did a lot of running during my business trip which I really enjoyed but I realize this doesn't really support my goal of getting stronger.
Anyway, decided to make up a Saturday workout from a few weeks ago that I wasn't able to do because of the Boston Strong fundraiser.
AMRAP 20 of...
400M Run
20 Wall Ball
20 Pull-Up
- I got 5 rounds. Unbroken Wall-Balls were fairly easy for me. I deliberately broke the pull-ups right off the bat and for the most part was able to do sets of 12 and 8 with little rest. I got a little slow on the runs in the later rounds. This was a tough little workout!!
Anyway, decided to make up a Saturday workout from a few weeks ago that I wasn't able to do because of the Boston Strong fundraiser.
AMRAP 20 of...
400M Run
20 Wall Ball
20 Pull-Up
- I got 5 rounds. Unbroken Wall-Balls were fairly easy for me. I deliberately broke the pull-ups right off the bat and for the most part was able to do sets of 12 and 8 with little rest. I got a little slow on the runs in the later rounds. This was a tough little workout!!
Friday May 24, 2013
Between business travel and my shoulder being sore, this week of training has pretty much been a bust. I decided to make up one of this week's workouts while substituting some of the pressing movements thatI know would cause shoulder pain.
A. Split Jerk: Work to a heavy single
- I worked up to 255
B. Speed Deadlift @ 20x1, @ 60% of last week @ 385 lbs, 10 sets of 3 repetitions, rest 1 minute between sets.
C1. Squat Clean @ 185 lbs, 4-6 repetitions x 3 sets, rest 1 minute
C2. Push Press @ 11x1, 8-10 repetitions x 3 sets, rest 1 minute.
- Used 135#
D. Row 250 Meters @ 100%, x 5 sets, rest 3 minutes between se
ts.
- All sets between 1:22 pace and 1:25 pace
Tuesday, May 28, 2013
Sunday May 22, 2013
A. Snatch: Worked up to 165
B. Snatch Balance
- Worked up to 200# (new PR). I think I overdid it with these. My shoulder feels shot. Time for another backoff week.
B. Snatch Balance
- Worked up to 200# (new PR). I think I overdid it with these. My shoulder feels shot. Time for another backoff week.
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