Friday, August 23, 2013

Workout

11AM

SWOD

3xMax Rep Chin-ups 8,8,8

DWOD

On the Minute
Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.

Used 135# cut it short to 6 minutes. Time to go to work.

Thursday, August 22, 2013

Workout

SWOD

Squat 3x5@245

Floor Press 2x5@185, 1x3@202.5

DWOD

AMRAP in 10:00
100 yard sprint
15 hollow rocks

EXCUSES
Legs, back, hamstrings sore today. Just moving slowly today. No spotter on the bench.

Wednesday, August 21, 2013

Workout
12PM

SWOD

Deadlift 1x5 @275 (5 perfect reps)

DWOD

Complete 4 rounds:
Each round lasts 2 minutes. During the round complete:
4 Power Cleans - 185 lbs
Max Rep Ball Slams 40 lbs
*Rest 60 seconds between rounds

Tuesday, August 20, 2013

Workout

SWOD

Squat 3x5@275

Press 3x5@140(PR)

DWOD
7 rounds for time:
7 One arm KB power snatch (RT) 35#
7 One arm KB power snatch (LT) 35#
7 Strict pull ups

Saturday, August 17, 2013

Complete 5 rounds:
You have 2 minutes to complete the following:

Complete the following cycle 5 times with 115 lbs:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk
Sprint 300 yard shuttle

*300 shuttle is done with six (6) 50 yard or (5) 60 yard sprints.

Rest 3-5 minutes between rounds.

*You have to complete each round in 2 mintues to count it completed.

Friday, August 16, 2013

Workout

SWOD

Power Cleans 5x3@160

DWOD
Complete:
3 x 10 Single Leg Alternating Bounds
then...
Complete 5 rounds:
Max Reps Hand Stand Push Ups
Max Reps Strict Pull Ups
*Rest as needed between efforts.

Thursday, August 15, 2013

Workout

11AM

Squat 3x5@265 (reset #2)

Floor Press 3x5@200 (PR)

DWOD

Sprint 1/2 Gasser
20 DB Hang Power Cleans 35 lbs
5 Ball Slams 40 lbs
Sprint 1/2 Gasser
15 DB Hang Power Cleans 35 lbs
10 Ball Slams 40 lbs
Sprint 1/2 Gasser
10 DB Hang Power Cleans 35 lbs
15 Ball Slams
Sprint 1/2 Gasser
5 DB Hang Power Cleans 35 lbs
20 Ball Slams
Sprint 1/2 Gasser

Reset the back squat after checking out a video during my warmup at 265# where I thought I was getting deep; but after reviewing the video, I was just barely breaking parallel, so I decided to reset to 265 and go deep with a pause at the bottom. Subbed sandbag slams for ball slams.

Friday, August 9, 2013

Fail.

Tried to squat and floor press, but just felt weak. Too many PRs lately. Try again Monday.

Wednesday, August 9, 2013

Workout

Strength
Deadlift 1x5@275 (2nd reset)

Conditioning
Sprint
6 x 70 yards
*Rest 30 seconds between reps
then...
As many reps as possible in 8 minutes of:
Pull Ups

Deadlifts felt horrible today. My entire posterior chain is smoked from previous day's training.

Tuesday, August 6, 2013

Workout
11:30AM

Strength
Squats 3x5@280 (PR)
Press 3x5@135 (PR)

Conditioning

Complete 5 rounds: 

1 Minute - Barbell Overhead Support

1 Minute - GHD Back Extension Isometric Hold

*30 seconds rest between rounds

Stayed with just the bar (45#) on overhead support, because I wanted to focus on form only. This and the GHDs were a great tool to focus on position. If I kept the scapula retracted, butt squeezed, abs tight, shoulders externally rotated, holding the static positions were much easier. 

Friday, August 2, 2013

Workout


Amateur
Power Snatch 6x2
65x2, 95x2, 115x2, 125x2,130x2, 125x2, 95x2

Complete 5 rounds:
Overhead Squats - Max Reps@95
Bent Over Rows - 15 Reps

First time doing snatches since I've been focusing on shoulder recovery. The shoulder held up well but I still didn't want to push it. Kept the weights light and focused on form.

Thursday, August 1, 2013

Workout
11AM

Strength
Squat 3x5@275(PR)

100 banded goodmornings

Conditioning
10:00 AMRAP
3 Close-grip Bench Press @135
5 Dynamic Pushups