January 28th, 2013

Workout of the Day

A. Take 20 minutes to build to today’s heavy Snatch

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

B. Five sets of:

Snatch Balance + Overhead Squat

Rest as needed

C. Four sets for max reps in 2 minutes and 30 seconds of:

Row 500 Meters

Handstand Push-Ups x Max Reps

Rest 90 seconds between sets.

D. Three sets of:

Stationary Dips x Max Reps

Rest 30 seconds

GHD Sit-Ups x 15-20 reps

Rest 30 seconds

A. Worked up to 180 lbs in the split snatch.  A PR for the split.

I stopped here because the 20 minutes were up and this was the first rep with any strain (did not want to go super heavy today).  I think that I have more in the tank for next time.

B. 115, 135, 145, 155, 165(F)

C. 5, 6, 7, 6

Getting the HSPUs back, these felt pretty good.  Need to push for that last rep a little harder.

D. Dips: 20, 11, 9

GHDs: 15, 15, bailed (started to feel like a strain on my hip/back when I started this set so I skipped the last one).

I am still only running at 85 to 90%, but I feel much more mobile this week than last week.  Especially so after an ART (active release therapy, not arts & crafts) session on Friday.  Going for two more sessions this week.  Diagnosed as a hip strain, so nothing too serious.

First time I have gone heavy on the snatch since before I got injured on 1/7, I wanted to wait until I was feeling fully up to it.  Trying the split at CJ’s suggestion (Thanks!!!) after going backwards on the squat snatch.  Squat snatch PR is 185#s.  The split snatch felt great today.  I should be able to match and pass my squat snatch PR using the split when I am back to full strength.

January 2nd, 2013

Workout of the Day

A. Three sets of:

Jerk Balance x 2-3 reps

Rest as needed

B. Take 15-20 minutes to build to a heavy Split Jerk

C. For times:

Row 500 Meters

15 Shoulder to Overhead (135/95 lb)

Rest 3 minutes

Row 500 Meters

20 Shoulder to Overhead (115/85 lb)

Rest 3 minutes

Row 500 Meters

25 Shoulder to Overhead (95/65 lb)

D. Two sets for max reps:

Stationary Dips x Max Reps @ 1011

(pause at full elbow extension every rep)

Rest 3 minutes

Cash out:

95 STO 2 x 15 reps with 2 minutes between sets.

- 15 reps unbroken

- 12 and then pause at shoulder

A.  95 lbs-115-135

Stayed light and focused on form

B.  Worked up to 225 lbs.

C. 2:47, 2:56, 2:51

Paused at the shoulder, but never put the bar down.  Still need to work on rhythm and pushing the truly unbroken overhead reps, but pretty happy that I just did not put the barbell down. 

D. 14, 14 (Should have pushed the first set a few more reps)

I am really enjoying the new cycle (which started Monday). Last 3 days of training were by no means 'easy', but they felt really good!

November 27th, 2012

Workout of the Day

A.  Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

(get as horizontal as possible)

Rest 60 seconds

Weighted Stationary Dips x 4-6 reps @ 20X1

Rest 60 seconds

B.  Five sets for times of:

Row 500 Meters

15/10 Handstand Push-Ups

15 Toes to Bar

5/3 Muscle-Ups

Rest 4 minutes

A. 12 Ring Rows each set, but not unbroken

6 Dips @ #20/35/44 (probably should have pushed the weight a little more, but took my shoulder a while to warm up)

B. Scaled HSPUs to 10 each round (75 total HSPUs is still a little too much for me even with kipping)

6:22, 5:47, 6:06, 7:05, 6:53

The muscle-ups were pretty tough after the HSPUs and T2Bs. Still singling with those, but I don't think that I failed on any reps until 3rd or 4th round. I was able to get 5-6 kipping HSPUs unbroken to start those off each round, and I got through the 15 T2Bs unbroken and fast all 5 rounds.  It felt good to be able to count on knocking those out relatively easily/quickly.  Big improvement there.

October 31st, 2012

Workout of the Day

A.  Front Squat

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

Sets 4-8 – 5 reps @ 75-80%

Rest 2 minutes between sets.

B.  Five sets of:

Muscle Snatch x 1 rep

(build to heavy muscle snatch over the course of the five sets)

Rest 30 seconds

Stationary Dips x 15-20 reps

(add weight if you can make all 20 reps at bodyweight)

Rest 30 seconds

C.  Three sets of:

Snatch Pull x 3 reps @ 100% of 1-RM Snatch

Rest 45 seconds

GHD Sit-Ups x 15-20 reps

Rest 45 seconds

A) 195×5, 220×3, 250×1. 205x5, 205x5, 205x5, 215x5, 220x5

Hardest part was keeping a good rack position.  My shoulders are pretty tight this week.

Based on 275 1-RM.  This felt about right.

B) Muscle snatch 95, 115, ,135, 135, 135

Dips 15,15,15, 15, 15

Strict dips sets 1-3 and unbroken.  Then kipping dips broken up the last 2 sets. 13/2 4th and 8/3/2/2 on the 5th set

C) 185 pulls/ 3 x 20 GHDs