Friday, May 31, 2013

Workout
10AM

Strength:
Power Clean 5x3
165x5x3

Conditioning:
5 rounds of
2 Snatch Pulls @135
rest 30 seconds
10 lateral jumps to 20" box
rest 30 seconds

Thursday, May 30, 2013

Workout
7:30PM

Squat 3x5
265x2x5, 1x2

Floor Press 3x5
155x3x5

I gave up too early on the 3rd rep of the third set. I will try it again next time around. I'll keep going to failure next time...hopefully. Shoulder is still improving, less pain on floor press.

Wednesday, May 29, 2013

Workout
6PM

Deadlift 5RM
Reset #1

115x5, 185x5, 275x3, 285x5

Pullups 3x Max Reps
5, 12, 10

First reset of deadlift. It felt easy. Going up next time. Pullups weren't difficult but I felt the pulling on my right shoulder. I'll keep it going, though.

Monday, May 27, 2013

Workout
1PM

Squat 3x5
135x5, 155x4, 205x3, 245x2; 260x3x5

Press 3x5
115x3x5

Complete 4 rounds:
Complete the following cycle 7 times:

Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Rest 90 seconds between rounds

*Do not drop the weight. Stay connected through the round.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Work up the heaviest weight possible.

I was happy with the squats. It was heavy, though. Shoulder press was okay. My shoulder is still improving slowly but I had to stop the conditioning after the first round because I heard/felt a "crunch" in my right (bad) shoulder. We'll see how it feels tomorrow.

Thursday, May 23, 2013

Workout
7:30PM

Squat 3x5
255x3x5 (PR)

Floor Press
115x3x5

Conditioning
15:00 of

3 Front Squat @165
5 towl pull ups
10 push ups

Stopped after ~7 minutes

Shoulder is still healing. Stoked about the squat. Stopped the workout early because the shoulder started flaring up.

Tuesday, May 21, 2013

Workout
5PM

Conditioning:
3x3 Max Height seated "air" jumps

10x30 yard sprints 45 second rest

Strength:
Deadlift  5RM
315x3

So wanted to get the 5 reps on the deadlift, but couldn't. I need to focus on form. The bar is a good inch away from my legs when I start the pull. I'll try 305 next time.

Monday, May 20, 2013

Workout
7PM

Strength
Shoulder Press 3x5@105

Conditioning
21-15-9
Squats @185
Diamond Pushups


Shoulder is still on the mend, but still not ready to go full-throttle. I subbed diamond pushups for ring dips because of the shoulder. The press felt okay. I'll keep going up next time.

Thursday, May 16, 2013

Workout
7:30PM

Back Squat 3x5
95x5, 155x4, 245x2, 265x1; 250x3x5

Shoulder Press
95x3x5

Still recovering from a cold and shoulder pain. Shoulder is healing but far from 100-percent.

Tuesday, May 7, 2013

Workout
10AM

Strength
Back Squat 3x5
245x3x5

Conditioning
3 rounds
Max Rep Front Squats @155
50yd lunges @45

Friday, May 3, 2013

Workout
11AM

Strength
Power Clean
165x5x3

Chin-ups
3xmax reps
3, 3

Conditioning
3 Rounds
1 minute sit-ups
1 minute ring push ups
1 minute ring rows
1 minute banded good morning

The power cleans felt good and didn't hurt my shoulder, but I didn't want to push the weight any higher--go up next time. The chins still didn't feel right on my shoulder so I stopped. Conditioning sucked. I woke up with a headache and just couldn't shake it.

Thursday, May 2, 2013

Workout
6PM

Strength
Back Squat
240x3x5

Floor Press
95x3x5 (still building back up after shoulder injury)

Conditioning
EMOM for 15:00
Sprint 75 yards