A) Build Quick to a Tough 3 Rep Deadlift with Clean Grip
B1) Hang Power Clean, 2 Tough, No Rest
B2) 3 High Box Jumps, No Rest - Challenging Height
B3) KBS 2pood x 12, rest 3 mins x 4
C) Back Ext x 15, rest :45 x 4
A: 305#
B1: 185/205/215/215
B2: 36"/36"/40"/40"
B3: Complete Unbroken
C: Complete Fast and explosive
November 12, 2011
November 10, 2011
Thursday Training
Double Day
AM:
A) Weighted Chin Ups (10% of Body Weight) @ 21X1; AMRAP(-1); rest 3 mins x 3
B) Pendlay Rows @ 32X2; 8-10 reps, rest 3 mins x 3
C) TGU - 1 Heavy Rep Every Min for 8 Minutes/Arm
PM:
4 Sets @ 85%
Run 400 Meters
15 Box Jumps - 24"
AM Results
A) For some reason I did Dips instead of Chins here.. All sets done with One of the Big Chains over my neck. (estimated @ 22#)
- 10/8/7 the pause at the bottom of this movement started to take its toll on my tri's in the last set
B) 95# x 10/ 105# x 10/x 10
C) 7 rounds done with 1.5 pood, 1 round done with 2 pood - Right arm felt much more stable with the heavy KB than my left. Goal is to be able to do all sets with a 2 pood in the near future. Really would like to build that upper body/shoulder strength.
PM Results
Time - 10:22
My legs felt horrible but I focused on form during the runs and that seemed to take my mind off it.. Keep the pace consistent on all the runs.. first time I haven't stopped or slowed down during a running workout. All jumps were unbroken.
AM:
A) Weighted Chin Ups (10% of Body Weight) @ 21X1; AMRAP(-1); rest 3 mins x 3
B) Pendlay Rows @ 32X2; 8-10 reps, rest 3 mins x 3
C) TGU - 1 Heavy Rep Every Min for 8 Minutes/Arm
PM:
4 Sets @ 85%
Run 400 Meters
15 Box Jumps - 24"
AM Results
A) For some reason I did Dips instead of Chins here.. All sets done with One of the Big Chains over my neck. (estimated @ 22#)
- 10/8/7 the pause at the bottom of this movement started to take its toll on my tri's in the last set
B) 95# x 10/ 105# x 10/x 10
C) 7 rounds done with 1.5 pood, 1 round done with 2 pood - Right arm felt much more stable with the heavy KB than my left. Goal is to be able to do all sets with a 2 pood in the near future. Really would like to build that upper body/shoulder strength.
PM Results
Time - 10:22
My legs felt horrible but I focused on form during the runs and that seemed to take my mind off it.. Keep the pace consistent on all the runs.. first time I haven't stopped or slowed down during a running workout. All jumps were unbroken.
November 9, 2011
Wednesday Training
Double Day
AM
A) Front Squat @ 32X2, 3-5 reps, rest 3 mins x 4
B) BB Split Squat @ 32X2, 4 reps/leg, rest 1 min b/t legs x 4
+
100 Wall Ball Shots - All Out Effort 20# ball
PM
Swim/Recovery Day
- 10 Minutes Freestyle in Z1; Bilateral Breathing - Nice and Easy.
- Rest 5 Minutes in Water
- Underwater Max Meter Attempts x 8, rest 1-2 mins b/t.
- 10 Minutes Freestyle in Z1; Bilateral Breathing - Nice and Easy.
AM Results
A) 185 x 3/195 x 3/185 x 3/185 x 2F/175 x 3
B) 95/85/85/85 x 4/leg
+
100 Wall Ball Shots - 4:42
PM Results
Bilateral Breathing was pretty easy.. Much better on my right side.. May need to look into ear plugs to keep the water out, other than that this was easy.
Underwater attempts - I found a pretty efficient way attack these max attempts but I'm sure there is something more efficient out there. I was consistently swimming 23-25 meters on each attempt.
This last ten minutes of freestyle swimming really fatigued my shoulders.
AM
A) Front Squat @ 32X2, 3-5 reps, rest 3 mins x 4
B) BB Split Squat @ 32X2, 4 reps/leg, rest 1 min b/t legs x 4
+
100 Wall Ball Shots - All Out Effort 20# ball
PM
Swim/Recovery Day
- 10 Minutes Freestyle in Z1; Bilateral Breathing - Nice and Easy.
- Rest 5 Minutes in Water
- Underwater Max Meter Attempts x 8, rest 1-2 mins b/t.
- 10 Minutes Freestyle in Z1; Bilateral Breathing - Nice and Easy.
AM Results
A) 185 x 3/195 x 3/185 x 3/185 x 2F/175 x 3
B) 95/85/85/85 x 4/leg
+
100 Wall Ball Shots - 4:42
PM Results
Bilateral Breathing was pretty easy.. Much better on my right side.. May need to look into ear plugs to keep the water out, other than that this was easy.
Underwater attempts - I found a pretty efficient way attack these max attempts but I'm sure there is something more efficient out there. I was consistently swimming 23-25 meters on each attempt.
This last ten minutes of freestyle swimming really fatigued my shoulders.
November 5, 2011
Saturday Training
Slept in this morning.. I guess I forgot to set my alarm. So I faked a dentist appointment so I could get my workout in this morning.. Gotta have your priorities in line!! Great crew at the gym, good energy and goo people make for a great session! Much better than 0530 by yourself.
A) Push Press @ 32X2, 4-6, rest 3 mins x 4
B) TRAP 3 @ 3010, 8/Arm, rest 1 min x 3
C) HSPU - AMSAP of 4 Unbroken in 10 Minutes
D) Side Bridge 3 sets of :30/side, rest :10/side
Results
A) 185 x 4/185 x 4/185 x 2-175 x 2/175 x 4
B) Complete with 15# DB... I think I'm ready to move up here to a 20# DB
C) Total 11 sets, 9 with ABMAT, 2 without.. I also played with hand position. Started out narrow and went wide on the last 5.
D) Complete
A) Push Press @ 32X2, 4-6, rest 3 mins x 4
B) TRAP 3 @ 3010, 8/Arm, rest 1 min x 3
C) HSPU - AMSAP of 4 Unbroken in 10 Minutes
D) Side Bridge 3 sets of :30/side, rest :10/side
Results
A) 185 x 4/185 x 4/185 x 2-175 x 2/175 x 4
B) Complete with 15# DB... I think I'm ready to move up here to a 20# DB
C) Total 11 sets, 9 with ABMAT, 2 without.. I also played with hand position. Started out narrow and went wide on the last 5.
D) Complete
November 4, 2011
Friday Training
A) Hard 300m Shuttles with a 50m Turn Around, rest 7mins x 4
rest 10 minutes
B) Prowler Push for as many meters in :60, rest 7mins x 4
rest 10 minutes
C) GHD Situps x 12. rest 1min x 3
Results
A) Complete - felt like my form was spot on here.
B) Complete at 185# - wrong form, need to get lower, back flat
C) Complete - fast and explosive
rest 10 minutes
B) Prowler Push for as many meters in :60, rest 7mins x 4
rest 10 minutes
C) GHD Situps x 12. rest 1min x 3
Results
A) Complete - felt like my form was spot on here.
B) Complete at 185# - wrong form, need to get lower, back flat
C) Complete - fast and explosive
November 2, 2011
Wednesday Training
A) Body Weight Strict Chin Ups @ 22X2 AMRAP (-1), rest 3 x 4
B) Pendlay Rows @ 32X2 6-8, rest 3 x 3
C) Flat Bench Powell Raises @ 3010 8/Arm, rest 1 min/arm x 2
+
:20 Standing Airdyne Sprints, rest 5 minutes x 6
Results
A) 8/6/5/5
B) All @ 95# x 8
C) All@ 15# x 8
Shortened the rest periods on the sprints... Legs were very sore from yesterday but I had a lot of sprinting power in :20 compared to my last attempt at :30 and I also felt I recovered better and fast. So my rest periods went from 5 minutes to 4. Did a pretty good job of keeping RPM around 95 - 100 on each sprint.
Taking a rest day tomorrow.. I slept horribly last night and I'm very sore. I've been training around 10:00am and now switching to 5:00am workouts is taking its toll on me. I'm going to reassess this early morning training and see if I can't move the majority of my training to after work. I usually don't have the energy levels in the PM like I do in the AM but I feel like that is turning around. I feel better all day now when I get more sleep and I think training in PM might be better for my overall health and fitness goals.
B) Pendlay Rows @ 32X2 6-8, rest 3 x 3
C) Flat Bench Powell Raises @ 3010 8/Arm, rest 1 min/arm x 2
+
:20 Standing Airdyne Sprints, rest 5 minutes x 6
Results
A) 8/6/5/5
B) All @ 95# x 8
C) All@ 15# x 8
Shortened the rest periods on the sprints... Legs were very sore from yesterday but I had a lot of sprinting power in :20 compared to my last attempt at :30 and I also felt I recovered better and fast. So my rest periods went from 5 minutes to 4. Did a pretty good job of keeping RPM around 95 - 100 on each sprint.
Taking a rest day tomorrow.. I slept horribly last night and I'm very sore. I've been training around 10:00am and now switching to 5:00am workouts is taking its toll on me. I'm going to reassess this early morning training and see if I can't move the majority of my training to after work. I usually don't have the energy levels in the PM like I do in the AM but I feel like that is turning around. I feel better all day now when I get more sleep and I think training in PM might be better for my overall health and fitness goals.
November 1, 2011
Tuesday Training
A) High Bar Back Squat with Chains @ 30X2; 5-7 reps, rest 3 mins x 3
B) BB Split Squat @ 32X2, 5 Reps, rest 1 min b/t legs x 5
C) Prowler Push (200#) 40 Meters, rest 2 mins x 6 - Hard and Fast
Results
A) 175x5/185x5/175x5 + Chains for all - Focused on keeping chest up and high bar position
B) 95# BB for all x 5
C) Complete
Felt pretty good with the high bar position. Didn't go crazy with the weight, instead I focused on the tempo and keeping my posture tight throughout the movement.
B) BB Split Squat @ 32X2, 5 Reps, rest 1 min b/t legs x 5
C) Prowler Push (200#) 40 Meters, rest 2 mins x 6 - Hard and Fast
Results
A) 175x5/185x5/175x5 + Chains for all - Focused on keeping chest up and high bar position
B) 95# BB for all x 5
C) Complete
Felt pretty good with the high bar position. Didn't go crazy with the weight, instead I focused on the tempo and keeping my posture tight throughout the movement.
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