Training 3-31-12
1: Hang Power Clean 3x135-155-185
2A: Press 10x45, 5x115-135-145-135-115
2B: Chin 250x5x5
3: Squat 5x45-135-185-215-245-215-185
4: Good Morning 45x5, 95x8, 115x8, 135x6
5: Push press 135x3, 185x1, 215x1 (failed 2rm, missed first rep for weak dip-drive again)
6: Dip 250x15-10, 250x2-4-2-3-3-3 (density every :30)
80%-. Getting the reps in. Done at 12:00 p.m. with a pretty good case of jet lag having been up since 2:45 a.m. Press was easy, chins felt normal, squats were terrible. Need to repeat this cycle or start wearing a belt for top sets again.
Training 3-22-12
BW: 250
1A: Press 45x15, 3x95-115-135-145, 125x14, BTNP 95x8
1B: Chin 250x5x5
2A: Squat 45x10, 3x135-185-205-225-255, 225x10, Pause 205x5
2B: Neck 100x8-12x4, 90x12, 80x10
3A: Close Grip 10x115-145-165
3B: Leg Curl 120x20x3
4A: DB Curl 30x20-15
4B: Bent Lateral 15x20-15
Not bad. 80%er. Good pace, really only fully recovered prior to AMRAP sets. Wanted to do treadmill hill sprints but hams were done after curls.
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 3-15-12
1A: Press 45x15, 95x5, 115x5, 135x3, 150x1, 135x11
1B: Chin BW (252)x5x4, BWx8
2: Squat 45x15, 155x5, 185x5, 205x5, 230x3, 255x1, 235x10
3: Leg Curl 110x20x4
4: Close Grip Bench 135x5, 155x5, 185x5x2
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 3/12/12
1: Incline 45x10, 5x95-115-135-160, 175x5, 195x3, 215x1, 195x10
2: Front Squat 5x95-135-155-175
3: Dead lift 5x205, 2x245, 5x275, 3x325, 1x345, 3x325, 5x325
4A: Chin BWx5x3
4B: Dip BWx10, 10, 5-3-2,
4C: Sit up 25x15x3
Conditioning 3/7/12 (PM)
Every 4:00 Run 4x400M ‘sprint’ followed by 200M easy jog for recovery (neighborhood loop is ~600M).
400 times: 1:46, 1:50, 1:49, 1:52
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 3/5/12
WU: Calisthenics / Jump Rope
1: Squat 45x10, 135x10, 5x185-205-235-205-185
2: RDL 8x155-175, 6x195
3: Shrug 225x12x3
4A: Farmers Walk 4x80# KBs 4B: Side Bend 80x15x2
