BigDumbAnimal

Training 3-24-12

1: Hip Thrust 5x45-135-185, 3x205-225

2: Clean & Jerk w/u: Fab-4+pause jerk 135-155-175-195 (missed jerk)

3: Power Clean & Jerk 185x(2+1)x5

4: Push Press 205x3, almost 4; missed 2nd rep near lock-out due to p*ssy-footing

5: EZ bar curl 70x12x3, 1/2 of Paul Carter’s curl challenge (:60 rest)

Training 3-20-12

WU:

• Turkish Get-up 35x5/side
• Swing 80x10
• Goblet squat 80x10
• Pistol practice

1: Snatch

• Singles up to 155 (lb) PR
• 120 (lb)x2x3 (80%)

2: Easy Jog

• 1.5 miles 12:05 (1.0 incline, 7.5 pace)

Training 3/13/12 - Light Oly / Accesory Work

WU: Snatch Drills w/bar, dynamic mobility

1: Fab-4 Snatch Drill 65x2x1, 95x2x2, 105x2x2, 115x2x5 (pause at knee, hip, knee, snatch)

2: Fab-4 Clean Drill + Pause Jerk 135x2+1x2, 155x2+1

3: Power Clean + Jerk 185x2+1x2 (no hook, no foot movement), 205x2+1 (fail - press out), 185x2+1

4: Swing 70x30-30-15+10 (1:00 rest between)

5A: Seated Calf Raise 90x20x3

5B: Neck Machine 110x15-15, 120x12

5C: Shrug 225x10x3

5D: DB Curl 30x15, 35x13

Fasted. Snatches felt good ;) all else bleh.

Training 3/7/12

WU: Jump Rope, Snatch Drills x45, OHS 10x45, 5x95

1: Nick Horton Snatch Drill (pause at knee, hip, knee, snatch)

• 95lb   x2x2
• 105lb x2x1
• 115lb x2x1
• 125lb x2x1
• 135lb x2x1 (2nd rep ended as power snatch)

2: Hang Clean (hip) / Hang Clean (knee)

• 135lb x1+1
• 155lb x1+1
• 185lb x1+1x3

3: Klokov Complex (clean pull to thigh, clean, pause front squat, push press, pause jerk)

• 1x185lb-205lb (f)
• Pressed out jerk at 205lb

4: Swing

• 70x10
• 106x10x3

5: Burpee

• 10x3 (basically full recovery)

Training 3/2/12

WU: Jump Rope

1: Nick Horton Power Snatch Drill (pause at knee/hip/knee/hip/hang power snatch)

• 2x45-95-105-115-125 (lbs.)

2: CrossFit Football Snatch Complex

• 3xSnatch Pull/3xPower Snatch/3xSnatch Grip BTN Push Press
• 5 sets at 115 (lbs.)

3: Klokov Barbell Complex

• Clean Pull to mid-thigh/Clean/Pause Front Squat/Push Press/Pause Jerk
• 115-135-165 (Easy 75kg…just 130kg to go to match Dmitry!)

Iron Samurai 12/31/11

Yesterday (12/30/11):

6x80yd sprints

Today (12/31/11):

Fab4 Snatch -95x2x2, 100x2x2, 105x2x2 -Slow under bar, caught too high

Fab4 Clean -155x2x2, 160x2x5, 165x2x2, 170x2+1 jerk -Decent form

Clean pull -3x225, 275, 315

DB Curl -45x12, 8

Iron Samurai ‘Heavy Day’ 12/27/11

WU: Snatch Drills w/bar

1: Fab 4 Snatch 95x6x2

2: Fab 4 Clean 135x1x10

3: Snatch RDL 5x135-155-185, 3x205

4: Conditioning: Swing 55#x30x5 (1:00 rest, try to get all sets <1:00)

Samurai Strength 12/22/11

WU: Snatch drills w/bar

1: Fab 4 Snatch Drill
95x2x5, 100x2x5

2: Push Press 3RM
95x5, 135x3, 165x1, 185x1, 195x1, 205x1(F)

3: Front Squat 3RM
135x5, 185x3, 205x1, 225x1, 235x3 (PR)

4: BW Complex
AMRAP 8:00: (5 rounds completed)
3 Chins
6 Dips
9 Hip Thrust

Iron Samurai 12/18/11

WU:

• Row 1000m 3:55 (easy pace)
• Snatch Drills w/bar

1: Fab 4 Snatch Drill

• 2x10 (105x2, 95x2x9)
• Missed 2nd rep at 105, 1st few sets are always a little rough
• try 100 next time

2: Push Press

• 3RM (Attempted)
• 5x95-135
• 3x165-185
• 0x205 (Fail.  Terrible, F.)

No time for front squats, hip thrusts, chins or conditioning.

Dan John 80% work out (80% is just showing up).

Samurai Strength Beginner Program 12/9/11

WU: Snatch Drills w/45# bar

• Don McCauley Rock ‘n’ Roll and Sweep

1: Nick Horton Fab 4 Snatch Drill

• 95x2x10
• Need to repeat weight next time — didn’t start grooving until later sets

2: Push Press

• 3x185-195-200
• Power Cleaned weight up (w/terrible form compared to snatches)

3: Front Squat

• 3x230
• Last rep was hard

4: Chin

• BW (244)x5x3
• Superset w/Front Squat warm-ups