Monday July 29, 2013

A. High Hang Snatch off Blocks, work to a heavy single. The barbell on the boxes should come up to your hips.
     - Worked up to 155#. Getting better at these
B. Above Knee Power Clean Cluster @ 205 lbs, 1.1.1 x 5 sets, rest 3 minutes between sets.
     - These were much harder than I thought they'd be. Missed only 1 rep though. Very lucky not to have injured my wrist....it was a pretty ugly miss!!
C.  Weighted Ring Dips @ 20x0, 2-3 repetitions x 5 sets, rest 2 minutes between sets.
     - Did most sets at 65#
D. Every Minute on the Minute x 10 Minutes of the following:
7-10 Chest to Bar Pull Ups
     - Ugh. These sucked or more accurately - I sucked! Did 10 unbroken reps only the first 3 sets. Then dropped down to 7 unbroken reps then dropped down to sets of 4 and 3 within each minute. Don't know how I've managed to get worse at CTB pull-ups!!

Sunday July 28, 2013

Was bothering me that I wasn't able to complete Friday's programming so, I did a make up session today.

A. 2 Push Press + 2 Split Jerks off blocks, work to a heavy set.
     - Worked to 200#.

B. 1 Power Snatch + 1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat @ 135 lbs x 5 sets, rest 3 minutes between sets.
     - No problem with these. Snatch technique was feeling solid today.

C. Single Leg Back Extensions @ 30x1, 8-10 repetitions x 3 sets, rest 2 minutes.

then did some skill work.

Strict Muscle-Ups AMRAP

     - Did a bunch of sets of 3 and 4 then did a couple sets of 5!

Saturday July 27,2013

A. Low Bar Back Squat @ 80%, 4 reps x 5 sets, rest 3 minutes between sets.
     Worked up to 275 which I was pretty happy with. Didn't realize how much easier low bar back squats were compared to high bar!
     Cashed out with a 20RM back squat which I haven't done in years! I did 20 reps at 225 which is a PR from years ago when I was squatting pretty regularly. Was happy because I felt like I had a lot more in me! The last time I got 20 reps at 225 I felt like I was going to puke!

B. 20 Minute AMRAP of the following;
Run 200 Meters
5 Wall Balls
10 KBS @ 53 lbs
15 Sit Ups

     I felt like I crushed this one. Got nine rounds and maintained a good pace throughout.

Friday July 26,2013

Shoulders were hurting bad from my Oly lifting session last night and just feeling a bit over trained. Therefore I decided not to do my scheduled programming for today.

20 min amrap of
400m run
10 box jumps@30"
15 kb swings@,70#
25 double unders

Wednesday July 24,2013

A1. Close Grip Bench Press @ 20x1, 3-4 repetitions x 5 sets, rest 3 minutes between sets.
     - worked up to 205
A2. Pendalay Barbell Bent Over @ 30x1, 3-4 repetitions x 5 sets, rest 3 minutes between sets.
     -all sets at 135
B. Every Minute on the Minute for 20 Minutes of the following:
3 Power Cleans @ 135 lbs
6 Lateral Burpees
     - did pretty well with these. Felt easy.

Tuesday July 23rd,2013

A. Front Squat @ 33x1, work to a heavy set of .
     - Failed on 3rd rep@245. Actually didn't even attempt the 3rd rep because 2nd rep was very sloppy. I will get this next time!

B. Deadlift @ 30x1, 3-4 repetitions x 5 sets, rest 3 minutes between sets.
     -worked up to 335
C. Row x 100 Meters x 10 sets, rest 1 minute and 10 seconds between sets.
     - all sets below 1:27
D. Back Extensions, hands on butt @ 40x1, 12-15 repetitions x 3 sets, rest 2 minutes.

Monday July 22, 2013

A. Above Knee Squat Snatch off block, work to a cluster of 1.1
     - worked up to 145#
B. Above Knee Power Clean and Split Jerk @ 80%, one on the minute, every minute for 10 minutes.
     - all sets at 205
C.  Single Arm KB Waiter's Walk @ 70 lbs x 30 seconds/rest 30 seconds between arms x 5 sets.
     - these suuucked!! Almost dropped down to 53# but I decided to suffer through with 70.
D. L Pull Ups on the minute, every minute x 3 repetitions x 10 sets.