AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL

Delaod: Clean Skill Day, Back Squat

2012-01-17T08:29:00.000-08:00

Tuesday 1-17

Clean Segment Pull + Clean (1+1) x 5 @ 50-75%
135-140-145-150-155
3 Position Clean & Jerk (3+1) x 5 @ 65-75%
155-160-165-170-175
Back Squat x 3 x 5 + 5 Box Jumps
295-325-350-375-385

Deload: Snatch Skill Day, Front Squat, Pull-ups, HSPU

2012-01-17T08:24:00.000-08:00

Monday 1-16

Snatch Segment Pull, x 4 x 5 @ 50-75%
95-110-110-125-135
3 Position Snatch (high to low) x 3 x 5 @ 65-75%
95-120-120-120-125-130
Front Squat x 2 x 3 @ 80%
235-255-275x3-295 x 2 x 3

Dead hang Pull-ups: 10-10-7-6
HSPU off Paralletes: 5-4-3-3

4 Sets:
Rev Hyper x 15
1/2 Moon x 20
Rev GHD x 15

RPT: Press & Deadlift

2012-01-13T08:33:00.000-08:00

Friday 1-13
REVERSE PYRAMID TRAINING:

Press
225x4-205x6-185x9
Deadlift
480x7-425x9--370x11

I havent felt like this in a while... I miss it and I like it. I am going to shoot for 4-6, 6-8, 8-10 from now on, I will keep the weight the same for the bottom end (4-6-8), add 5# for the middle (5-7-9) and 10# for the top end (6-8-10) of each set.
Next time should look like this
Press 225 4-6, 215 6-8, 195 8-10
Deadlift 490 4-6, 435 6-8, 380 8-10

Deload: Snatch, Clean & Jerk, Back Squats

2012-01-12T09:32:00.000-08:00

Thusrsday 1-12

Snatch, build to a heavy single
95-115-135-145-155-165-175 (PS)
Clean & Jerk, build to a heavy single
135-155-175-195 (PC)-> 215-215
Back Squat x 3 + 3 Box Jumps
315-330-345-360-375-315-275

Deload: Snatch, Clean & Jerk, Snatch Balance

2012-01-11T11:56:00.000-08:00

Tuesday 1-10

Snatch, 60% x 2, 65% x 2, 70% x 1, 60% x 1 x 3
110-120-135-110
Clean & Jerk, 60% x 2, 65% x 2, 70% x 1, 60% x 1 x 3
155-165-175-155
Snatch Balance + 1 1/4 OHS
95-115-125-135-145

Deload: Snatch, Clean & Jerk, Front Squat RPT

2012-01-09T09:47:00.000-08:00

Monday 1-9

Snatch, 70% x 1, 75% x 1, 80% x 1 x 2
135-150-155
Clean & Jerk, 70% x 1, 75% x 1, 80% x 1 x 2
185-195-205
Front Squat, RPT
310x3-275x5-245x9

trying to get used to doing front squats with my arms crossed again... weight keeps slipping forward

5x5 @ 70-80%: Press & Deadlift

2012-01-06T09:17:00.000-08:00

Friday 1-6

Press (wide grip) x 5
165-175-185-195-205-205
Deadlift x 5
405-420-435-445-455-455

4 sets:
wtd sit-ups, 70# x 12
dead hang wide grip chins x 5
goodmornings, 185-195-205
hanging leg raises

Clean & Jerk, Back Squat, Clean pulls

2012-01-05T07:32:00.000-08:00

Thursday 1-5

Clean & Jerk,
135x2-165x2, (PC)-190x2-205x2-220-225-230
Back Squat
375x2-405x2-405-370x3-380x3-385x3
Clean Pulls,
230 x 2 x 3

3 Position Snatch & Clean + Jerk, Snatch Balance

2012-01-03T09:42:00.000-08:00

Tuesday 1-3

3 Position Snatch (high to low)
95-95-95-95
3 Position Clean (PC) + Jerk (high to low)
135-135-135-135
Snatch Balace, x 3
95-125-145-145-145
+
3 rds:
Side Bends, 70# x 20 (R/L)
Ab Wheel, x 20
Reverse Hyper x 15

Snatch, Front Squat @ 90%

2012-01-02T16:11:00.000-08:00

Monday 1-2

Snatch
x3-95-115 x2: 135-150, 160 (PS), 135x3x3
Front Squat
275x3-305x1-325x1-275x2
Snatch Pull
175x2x4
+
2 rds:
Sn. Grip SLDL 175x5
TGU 35# x5 (r/l)

Power Matrix: Press & Deadlift

2011-12-31T13:48:00.000-08:00

Saturday 12-31

Power Matrix Press, 8-5-3-1-1-1-3-5-8
185-215-225-260-260(F-F)-245-255-260(F)-225-215-185
Deadlift, 8-5-3-1-1-1-5
335-420-490-530-540-550-420

Clean Pull + Jerk, Pause Back Squat, Clean Deadlift & Abs

2011-12-28T12:00:00.000-08:00

Wednesday 12-28

A1. Clean Pull
190x3-205x3-220x2-235x2-245x2
A2. Jerk (from rack)
190x3-205x3-220x1-235x1-245x1
B. Pause Back Squat x 3 + 30" Box Jump x 3
325-335-345-355-365

I worked on using a wider clean grip and stretched between sets working on front rack.

C. 3 sets:
Clean Deadlift, 245 x 5
Windmill, 25# x 10/side
Hanging leg raises x 20

Snatch Skill Day

2011-12-27T18:58:00.000-08:00

Wednesday 12-27

3 Position Snatch Pull (1", knee, thigh + finish) x 4
95-105-115-115
High-hang Pwer Snatch + 1 1/4 OHS + Snatch Balalnce x 4
95-105-105-115
3 Position Snatch (high, knee, floor)
95-105-115-115

2 second pause in the bottom on all sets

3 sets:
Goodmornings, 95#
Wtd sit-ups, 50-60-70#
Side bends, 70#

Snatch @ 95%, Front Squat @ 85%, Snatch Pull

2011-12-26T18:32:00.000-08:00

Monday 12-26

Snatch 75% x 3, 80% x 2, 85% x 1, 90 x 1, 95% x 1
135-150-160-170-180, 140 x 3 x 3
Front Squat, 75% x 3, 80% x 2, 85% x 2
305-325-345
Snatch Pull, 95% 3 x 3
185 x 3 x 3

Power Matrix: Deadlift & Press

2011-12-25T19:12:00.000-08:00

Thursday 12-22

Power Matrix: 8, 5, 3, 1, 1, 1, 5
Press
180-210-225-255-255-255-205-180x8
Deadlift
320-410-480-520-530-545-480x3-410x5

Clean & Jerk @ 95%, Back Squat @ 85%, Clean Pull

2011-12-25T19:07:00.000-08:00

Wednesday 12-21

Clean & Jerk - 75% x 3 + 1, 80% x 2 + 1, 85% x 1, 90% x 1, 95% x 1
190-205-225-240-250-260F
Back Squat - 80% x 5, 85% x 5, 80% x 5
375-385-395-405-365
Clean Pulls - 95% x 3 x 3
245 x 3 x 3

Clean & Jerk Skill Day

2011-12-20T08:04:00.000-08:00

Tuesday 12-20

Clean Deadlift + High-Hang Clean– 75% x 2 x 3
190 x 2 x 3
OHS – 85% x 2 x 3
185-195-205
Push Press + Jerk – 70% x 2 x 3
210 x 2 x 3
Clean Deadlift – 105% x 4 x 3
315 x 3 x 3

Snatch @ 95%, Front Squat @ 85%, Snatch Pulls

2011-12-19T09:32:00.000-08:00

Monday 12-19

Snatch – 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
135-150-160-170-180, 135 x 3 x 3
Front Squat – 75% x 3, 80% x 2, 85% x 2
235-250-260-265-270
arms crossed 325 x 3 x 2
Snatch Pull – 95% x 3 x 3
185 x 3 x 3

POWER MATRIX: Press & Deadlift

2011-12-16T08:10:00.000-08:00

Friday 12-16

POWER MATRIX, 8, 5, 3, 1, 1, 1, 5
Press, used 255-260 1RM
175-205-215-245-245-245-205
Deadlift, used 545-550 1RM (heavy pull 5 days ago)
315-405-475-515-515-515-405-315x8

Clean & Jerk @90%, Back Squat @80%, Clean Pulls

2011-12-15T11:02:00.000-08:00

Thursday 12-15

Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1
190-190-205-220-235
Back Squat – 80% x 5 x 3 (375)
375-375-380-380-380
Clean Pull – 90% x 3 x 3 (230)
235 x 3 x 3

Snatch Skill Day, Push Press + Jerk

2011-12-13T07:50:00.000-08:00

Tuesday 12-13

Snatch Balance + 1 ¼ OHS – 80% x 2 x 3
170 x 2 x 3
Push Press + Jerk – 65% x 2 x 3
195-205-205
Snatch Deadlift + High-Hang Snatch – 75% x 2 x 3
135-140-140
Snatch Deadlift – 105% x 4 x 3
205 x 4 x 3

Snatch @90%, Front Squat @75+% & Snatch Pull + Ab Wheel + Wallballs + Hanging Leg Raises

2011-12-12T07:28:00.000-08:00

Monday 12-12

Snatch – 75% x 3 x 2, 80% x 2, 85% x 2, 90% x 1
140-145, 150, 160, 170
Front Squat – 75% x 3, 80% x 3, 75% x 3
235-240-245-245-235
arms crossed 325 x 3 x 2
Snatch Pull – 90% x 3 x 3
170 x 3 x 3
+
Ab wheel x 20
Wallballs x 20
Hanging leg raises x 20

5x5 Press & Chins, Waveload Deadlift

2011-12-09T06:52:00.001-08:00

Friday 12-9

A1. Press, 5x5
210-215-220-225-230x3, 185x9
A2. Dead Hang Chin-ups
5-5-8-10-10-8
B. Waveload Deadlift 3, 2, 1, 3, 2, 1
415-455-505-455-405-540

I wanted to do some wtd dips and some abs, but like usual I ran out of time...

Clean & Jerk @75&80%, Back Squat @78%, Clean Pull, Sledge Hammer & Tic Tacks

2011-12-08T08:10:00.001-08:00

Thursday 12-8

Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1 x 2
190-190, 205-205
Back Squat – 78% x 5 x 3
365 x 5 x 5
Clean Pull – 85% x 4 x 3
225 x 4 x 3
+
10 R - 10 L Sledge Hammer
20 tic tacks w/45# plate

Snatch Balance @70%, Jerk, @80% Halting DL + High-Hang Clean @70%

2011-12-06T11:35:00.001-08:00

Wednesday 12-7

Snatch Balance – 70% x 2 x 3
145 x 2 x 3
Jerk – 80% x 2 x 5
240 x 2 x 5
Halting Clean Deadlift + High-Hang Clean – 70% x 2 x 5
175 x 2 x 5

Snatch @75&80%, Front Squat @ 75%, Snatch Pull + 1/2 Moons& Abs

2011-12-05T06:25:00.001-08:00

Monday 12-5

Snatch – 75% x 2 x 2, 80% x 2 x 2
140-145, 150-155
Front Squat – 75% x 3 x 3
225 x3 x5, 275 x 5 w/ arms crossed
Snatch Pull – 85% x 4 x 3
160 x 4 x 3
+
20 topside 1/2 moons
20 ab wheel

5x5 Press + Chins & 5x5 Deadlift + Wtd Dips

2011-12-03T17:51:00.001-08:00

Saturday 12-3

Press, 4-6 reps
205x6-210x6-215x5-220x4-220x5
Deadhang Widegrip Chins
5-5-4-4-5
Deadlift, x5
405-425-435-445-455
Wtd Dips, x5
100-125-150-170-170

Clean & Jerk @70&75%, Back Squat @75%, Clean Pull + Abs

2011-12-02T10:16:00.001-08:00

Friday 12-2

OLY TRAINING:
Clean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2

185, 185 - 195, 195
Back Squat – 75% x 5 x 3
355 x 5 x 5
Clean Pull – 80% x 5 x 3
215 x 5 x 3
+
3 sets
10 supported leg raises
10 side bends, 75#
10 ab wheel

High-Hang Snatch + Snatch Balance + 1 1/4 OHS, Halting DL + High Hang Snatch, Push Press + Jerk, Snatch DL

2011-11-30T08:33:00.001-08:00

Wednesday 11-30

High-Hang Snatch + snatch balance + 1 1/4 OHS – 5 x 3
95-115-125
135 - 5x3
Halting Snatch Deadlift + High-Hang Snatch – 70% x 2 x 5 135 x 2 x 5
Push Press + Jerk – 60% x 2 x 3
185-215-185
Snatch Deadlift – 100% x 5 x 3
205 x 5 x 3

Snatch @70&75%, Front Squat @70+%, Snatch Pull+1/2 Moon+Abs

2011-11-28T07:30:00.001-08:00

Monday 11-28

OLY TRAINING:
Snatch – 70% x 2 x 2 + 75% x 3 x 2
135 x2x2 - 145 x3x2
Front Squat – 70% x 3 x 3
arms X: 245-255-265-275-284, 235x5
Snatch Pull – 80% x 5 x 3
155 x5x3
+
20ea:
topside 1/2 moon
Ab wheel

800's

2011-11-26T12:45:00.001-08:00

Saturday 11-26

4 Sets:
800M Run
400M Walk

First 200 felt good, last 200 sucked...

Sprints

2011-11-23T14:31:00.001-08:00

Wednesday 11-23

10 Sets:
85 yd sprint
walk back
+
10 Sets:
10 push-ups
10 sit-ups

It felt good to sprint. In IA, ran in the back yard. Push/situps in thethe basement.

RPT Press, Deadhang Pull-ups, Wtd Dips, KBS Ladder

2011-11-22T06:54:00.001-08:00

Tuesday 11-22

TRAINING:
A1. RPT Press
215x6-195x9-175x12
A2. Dead hang pull-ups
9-9-9
B. Wtd Dips
100x15-90x17-80x19-100x8
C. KBS Breathing Ladder
70# 1-15

Snatch @ 65+%, Clean & Jerk @ 60+%, Front Squat @ 65%, Snatch Pull, Snatch Deadlift > Back Squat

2011-11-21T06:33:00.001-08:00

Monday 11-21

OLY TRAINING:
•Snatch - 65% x 1 x 3
125-135-145 x 2 (into a 1 1/4 OHS)
•Clean & jerk - 60% x 1 x 3
155-165-175 x 2
•Front squat - 65% x 4 x 3
185-200-215-215-215
•Snatch pull - 80% (of snatch) x 3 x 3
155 x 3 x 3
•Snatch deadlift - 90% (of snatch) x 3 x 3
185 x 3 x 3

7hrs

Back Squat
x3 135-225-275-325
350x10-x5-x5

Recovery Day

2011-11-18T06:30:00.001-08:00

Friday 11-18

TRAINING:

I had was all psyched up ready for RPT deadlift, press and wtd pull-ups... but my hip/IT band is really inflamed and tight plus my forarm so I scaled it way back today hoping to be fully recoverd after Thanksgiving.

5 Rds
15 GHD
15 EXT
15 KBS, 1pd
15 Ab Wheel
15 Push-ups
stretch and moblility work b/t rds

AMRAP Dips
50-25

Snatch, Clean Pulls, Back Squat 1RM

2011-11-17T07:37:00.001-08:00

Thursday 11-17

OLY TRAINING:
warm-up
1 1/4 OHS x 3
45 x 3
high-hang snatch + snatch balance x 3
95 x 3

Snatch, singles with no press
95-120-140-150-160
155 x 1 x 5
Clean Pulls @80%
205 x 3 x 3
Back Squat 1RM
470 PR (HB w/ oly shoes)

today was supposed to be a ME day, but I was not feeling it. I have felt like I needed a delaod week since the last ME day and combo with the end of FB and the tweak in my forarm from heavy DL + I decided to take it down a notch and make sure my form was dialed in. Snatch felt good, tried to C & J and it hut my arm so I did pulls instead. Pleased with the PR on back squat

OPT: 4 AMRAP Couplets @ 80%, Rest 4 min

2011-11-15T06:27:00.001-08:00

Tuesday 11-15

OPT TRAINING:
4 min AMRAP @ 80%:

7 KBS - 1.5pd
7 burpees
rest 4 min
+
4 min AMRAP @ 80%:
15 double unders
10 toes to bar
rest 4 min
+
4 min AMRAP @ 80%:
Row 150 m... (15 SDLHP)
10 push ups
rest 4 min
+
4 min AMRAP @ 80%:
10 step ups with sandbag... (step up on bench w/45# plate)
7 chin ups

good little wod... nice to start out at 80%. Held a decent pace with perfect form

Power Clean @ 75%, Snatch Balance 1RM, Clean Pull

2011-11-14T10:09:00.001-08:00

Monday 11-14

OLY TRAINING:
•Power clean - 75% x 2 x 5
190 x 2 x 5
•Snatch balance - max for day
210 PR
•Clean pull - 95% x 3 x 3
255 x 3 x 3

3 sets; no rest:
20 knees to elbows
20 plate topside halfmoons... 45# plate waist to OH to waist R/L
As Rx'ed

IWT: Push Press & Burpees + Deadlift & DUers

2011-11-14T10:03:00.001-08:00

Saturday 11-12

TRAINING:

4 rounds of
3 Push-Press
225-245-255-260
10 Burpees AFAP
rest 4 min b/t rounds
(Increase load each round making final round 100% effort)

+

4 rounds of
3 DL TnG
455-475-495-515-530-545x2-570F
25 Double Unders
rest 5 min b/t rounds
(Increase load each round making final round 100% effort)

Snatch, Clean & Jerk @ 90-95%, Back Squat @ 90%

2011-11-14T09:55:00.001-08:00

Friday 11-11

OLY TRAINING:
warm-up with heaving snatch balance
95x5-115x5-135x3-155x3x2
Snatch - 90-95%
95-130-140-150-160-170-155
Clean & Jerk - 90-95%
170-195-210-225-240-250F-F-245
Back Squat - 90% x 1 x 5
405-410-410-410-415

1 1/4 OHS, Power Snatch @ 75%+, Jerk @ 75%+, Snatch Pull > Box Jumps & Pull-ups

2011-11-09T07:26:00.000-08:00

Wednesday 11-9

OLY TRAINING:
Warm-up, 1 1/4 OHS 3-5 reps x 5 sets
95x5-115x5-135x5-155x3-160x3

•Power snatch - 75% x 2 x 5
155-165-165-175-175-185(F-1-F-F)
•Jerk - 75% x 2 x 5
225-235-245-255-265*
•Snatch pull - 95% (of snatch) x 3 x 3
185-185-185

3 sets; no rest:
Box jump x 5 (mid-thigh+)
Pull-up x 10

TBA

Snatch, Clean & Jerk @ 85-90%, Front Squat @ 95% > Abs

2011-11-07T06:45:00.000-08:00

Monday 11-7

OLY TRAINING:
•Snatch - 85-90% x 1
95-125-140-150-160
170-155 x 2 x 2
•Clean & jerk - 85-90% x 1
155-185-205-225
235-205 x 2 x 2
•Front squat - 95% x 1 x 2
285F-275-275-285
225 x 2 x 2
•Ab work of choice
TBA

Deadlift Volume Day > Waveload Press & Wtd. Chin-ups

2011-11-07T06:36:00.000-08:00

Saturday 11-5

TRAINING:
A1. Floating Snatch Grip Deadlift x 10
A2. SLDL x 10
135-155-175-195
B. Halting Snatch Grip Deadlift x 3
225-245-265-285
C. Halting Clean Grip Deadlift x 3
315-335-355-375
D. Deadlift x 1
405-425-445-465-485-500
E1. Press waveload
185x5-215x3-235x1-225x3-240x2-255x1-265x1, 185x9
E2. Wtd. Deadhang Chin-ups
55x5-80x3-100x3x5, AMRAP x 19

Snatch. Clean & Jerk @ 90%, Back Squat 2RM & 20RM

2011-11-04T06:36:00.000-07:00

Friday 11-4

OLY TRAINING:
•Snatch - 90% x 1 x 4
170 x 1 x 4
•Clean & jerk - 90% x 1 x 4
235 x 1 x 4
•Pause back squat (3 sec pause) x 2RM
385-415x1-415F
Back Squat 20 RM
335
•Stiff-legged deadlift - 3 x 5
TBA

For 5 minutes with 1 barbell:
5 deadlift
5 power clean
5 push press
5 front squat
30 sec rest
TBA

Mid-Hang Clean @ 70%, Clean Pull, Snatch Balance

2011-11-02T06:57:00.000-07:00

Wednesday 11-2

OLY TRAINING:
•Clean from blocks or mid-hang - 70% x 2 x 5
185 x 2 x 5
•Clean pull - 95% x 3 x 5
245 x 3 x 5
•Snatch balance - max for day; 80% of that x 2 x 3
165 x 2 x 3
•Planks - front/side x max x 2
TBA

Snatch, Clean & Jerk @ 90%, Front Squat @ 93% > Abs

2011-10-31T07:22:00.000-07:00

Monday 10-31

OLY TRAINING:
•Snatch - 90% x 1 x 4
170 x 1 x 4
•Clean & jerk - 90% x 1 x 4
235 x 1 x 4
•Front squat - 93% x 2 x 3
275 x 2 x 3
Sit-ups 80 total
40 x 2

3 sets; no rest:

1-arm KB clean + push press x 10/arm
10 hanging leg raise
55# DB

Deadlift 5x5 @ 70-80%

2011-10-29T17:33:00.000-07:00

Saturday 10-29

TRAINING:
Deadlift 5x5 @ 70-80%
405-425-435-445-455

Snatch, Clean & Jerk @ 90%, Back Squat > Chins & Dips

2011-10-28T12:50:00.000-07:00

Friday 10-28

OLY TRAINING:
•Snatch - 90% x 1 x 4
170 x 1 x 4
•Clean & jerk - 90% x 1 x 4
235 x 1 x 4
•Back squat - 88% x 3 x 3
365-405x2,-375-385

Did a couple extra sets of snatch to try to get loose, went for a extra on C&J and had to try about 5x to get it... Had to back way off of my back squat %... I just wasnt feeling it today... should have ate after the game, hips were tight and my mind wasnt in it

AMRAP x 4
Chin/Pull-ups, 15-10-10-10
Dips. 20-15-15-15

Mid-Hang Snatch, Power Jerk @ 70%, Snatch Pull > Abs

2011-10-26T08:28:00.000-07:00

Wednesday 10-26

OLY TRAINING:
•Snatch from blocks or mid-hang - 70% x 2 x 5
135 x 2 x 5
•Power jerk - 70% x 2 x 5
185-180-195-200-205
•Snatch pull - 95% x 3 x 5
185 x 3 x 5
•Sit-up - 80 total

Snatch, Clean & Jerk @ 80%, Back Squat 3RM, SLDL

2011-10-24T09:05:00.000-07:00

Monday 10-24

OLY TRAINING:

Snatch - 80% x 1 x 5
95-115-135-145
155-155-165-165-170
Clean & jerk - 80% x 1 x 5
170-190
205-210-215-220-225
Pause back squat (3 sec pause in bottom) - 3RM
135-225-275-315-350-365-375
385 +20
Stiff-legged deadlift - 3 x 6
295-305-315

3-Position Clean @ 70%, Clean Pull, Snatch Balance 1RM

2011-10-23T06:39:00.000-07:00

Saturday 10-22

OLY TRAINING:
•3-position clean (floor, knee, mid-thigh) - 70% x 5 sets
185 x 5 sets
•Clean pull - 90% (of clean) x 5 x 5
235 x 5 x 5
•Snatch balance - max for day; 78% of that x 2 x 3
95-115-135-155-165-175-185-195
205 PR, 155 x 2 x 3

Snatch, Clean & Jerk @ 80%, Front Squat @ 88%, Back Squat 20RM >Abs

2011-10-21T06:27:00.000-07:00

Friday 10-21

OLY TRAINING:
•Snatch - 80% x 1 x 5
95-115-135-145
155 x 1 x 5
•Clean & Jerk - 80% x 1 x 5
155-185
205 x 1 x 5
•Front squat - 88% x 3 x 3
235-265 x 3 x 3
285 x 1-285(F)-285 x 1
Back Squat 20RM
305
Sit-ups 60 total
40-(20push-ups)-20

3 Position Snach, Power Jerk+Split Jerk @ 70%, Snatch Pull > Abs

2011-10-19T09:21:00.000-07:00

Wednesday 10-19

OLY TRAINING:
•3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
135 straight sets
•2 power jerk + 1 split jerk - 70% x 5 sets
205 straight sets (PC + PJ+SJ)
•Snatch pull - 90% (of snatch) x 5 x 5
185 straight sets
•Sit-ups - 3 x 20
40 slow and steady burpees

Snatch, Clean & Jerk @ 80%, Back Squat @ 78% > DB's & K2E's

2011-10-17T09:52:00.000-07:00

Monday 11-17

OLY TRAINING:
•Snatch - 80% x 1 x 5
95-115-135
155 x 1 x 5
•Clean & Jerk - 80% x 1 x 5
155-185
205 x 1 x 5
•Back squat - 78% x 5 x 5
135-225-295-335
365 x 5 x 5

3 sets; no rest:
15 hang DB muscle snatch
15 knees to elbows
25# DB's

1RM: Snatch, Clean & Jerk, Back Squat > SLDL & Abs

2011-10-14T10:24:00.000-07:00

Friday 10-14

OLY TRAINING:
•Snatch - max single
95-115-135-150-160-170-180-190PR-195(F)
•Clean & Jerk - max single
195-215-235-245(F)(F)-245-255PR-265(F)-260(F)
•Back Squat - max single
405-430-455 (stalled 1/2 way and needed a spot)
•Stiff-legged deadlift - 3 x 5
285-295-305
•Sit-up - 3 x 20
As Rx'ed

Note to self: do not do GHD leading into a max day... especially it on the back squats

Power Clean @75%, Clean Pull, Snatch Balalnce 1RM > Abs

2011-10-12T07:24:00.000-07:00

Wednesday 10-12

OLY TRAINING:
•Power Clean - 75% x 2 x 5
200-205-210-215-220-225-230x1-235x1
•Clean pull - 95% (of clean) x 3 x 3
255-255-255
•Snatch balance - max for day
175

3 sets:
A1. Ab wheel x 15
A2. Side bend x 10/side

Snatch, Clean & Jerk @ 90%, Front Squat @ 95% > Bent Rows & Halfmoons

2011-10-10T07:24:00.000-07:00

Monday 10-10

OLY TRAINING:
•Snatch - 90% x 1
145-155-165-175
180(PS+OHS) (F) (PS+OHS)
•Clean & Jerk - 90% x 1
180-205-225-235
•Front Squat - 95% x 1 x 2
280(F)-280 x 1 x 3

3 sets; no rest:
Sandbag bent row x 10
135# bent over row x 10
Sandbag halfmoon x 5/side
45# plate floor overhead to floor, alt R/L for 10 reps

Deadlift Assistance, Press & Wtd Chins

2011-10-08T13:31:00.000-07:00

Saturday 10-8

TRAINING:

A. Snatch Grip Halting Deadlift, x 3
135-185-225-285-305-330-355x1-380x1-405x1
B. Clean Grip Platform Deadlift, x 3
255-285-305-330-355-380-405
C. Press, x 3
155-165-175-185-195-205-215-225
D. Weighted Chins, x 3
50-60-70-80-90-100x1
E. Rack Pulls
365-385-405-425-445-465

Snatch, Clean & Jerk @ 95%, Back Squat @ 90% & 20RM

2011-10-07T07:10:00.000-07:00

Friday 10-7

OLY TRAINING:
•Snatch - 95% x 1
160-170-180-185
190(Power Snatch + OHS)-190(F)-190 (Power Snatch + OHS)
•Clean & Jerk - 95% x 1
210-230(F)-230-240
250(F)-250
•Back squat - 90% x 1 x 5
405 x 1 x 5
20RM
275 (61%) x 20 reps

185 was clean which is a PR on a full Snatch, 190 is also a PR power snatch + OHS
250 ties PR from C&J on Mon, hoping for 255 maybe 260 next week
Back squat felt good, wasnt sure about the 20 RM after 90%, but it wasnt too bad

Power Snatch, Jerk @ 75%, Snatch Pull > DB Circuit

2011-10-05T06:58:00.000-07:00

Wednesday 10-5

OLY TRAINING:
•Power snatch - 75% x 2 x 5
160-160-170-175-185
•Jerk - 75% x 2 x 5
220 x 2 x 5, HPC + JERK
•Snatch pull - 95% (of snatch) x 3 x 3
205 x 3 x 3

7 sets; no rest:
3 KB snatch
3 KB push press
3 KB overhead lunge
55# DB

Snatch, Clean & Jerk @ 90%, Pause Back Squat 2RM > Body Wt Circuit

2011-10-03T08:01:00.000-07:00

Monday 10-3

OLY TRAINING:
•Snatch - 90% x 1 x 3
180 x 1 x 4... the last set was the only good one
•Clean Jerk - 90% x 1 x 3
235-240-245(F)-235
•Pause back squat (3 sec pause in bottom) - 2RM
275-315-365-385-405
•Stiff-legged DL - 3 x 6
255-265-275

Body Wt. Circuit
1.Push-up
2.Pull-up
3.Squat jump
10 reps x 5 sets

Deadlift Assistance & Bilateral Circuit

2011-10-02T07:18:00.000-07:00

Saturday 10-1

TRAINING:
Snatch Grip DL w/straps x 3
255-265-275-285-295-300
A1. Platform Clean Grip DL w/straps x 3
315-340-365-385-405-415
A2. Rack Pulls w/straps x 3
275-350-375-400-425-455-475-490-500

Bilateral Circuit
5 sets, no rest
5 high pulls
5 power cleans
5 push press
50# DB's x 5 sets, drop and shake after each set

Snatch, Clean & Jerk, Front Squat @ 90+% > Abs

2011-09-30T08:02:00.000-07:00

Friday 9-30

OLY TRAINING:
•Snatch - 90% x 1 x 3
180-180-180, 190 (power snatch) - 190 (F)
•Clean & Jerk - 90% x 1 x 3
235-235-235, 245, 250(F), 250 - after a set of front squats
•Front squat - 90% x 2 x 3
front rack - 255-255-255, 275x1, 285x1, 295x1
arms crossed - 315x5

3 sets:
A1. Ab wheel x 15
A2. KB side bend x 15
As Rx'ed

Mid-Hang Clean, Clean Pull, Snatch Balance

2011-09-28T07:35:00.000-07:00

Wednesday 9-28

OLY TRAINING:
•Clean from blocks or mid-hang - 65% x 2 x 6
170 straight sets
•Clean pull - 90% (of clean) x 4 x 5
235 straight sets
•Snatch balance - max for day; 80% of that x 2 x 2
135x3x3

Snatch, Clean & Jerk @ 90%, Back Squat @ 85% > KBS & DB Rows

2011-09-26T06:47:00.000-07:00

Monday 9-26

OLY TRAINING:
•Snatch - 90% x 1 x 3
180-180-180
•Clean & jerk - 90% x 1 x 3
235-235-235
•Back squat - 85% x 3 x 3
385-385-385

3 sets; no rest:
20 KB swings
55#
10 supported DB rows/arm
65#

GOOD HEAVY BB DAY!!!... the last set of each lift felt the best

IWT: Push Press, KBS, Box Jumps & C2B Chins > AMRAP -2 Dips & Push-ups

2011-09-24T18:17:00.000-07:00

Saturday 9-24

IWT:
5 TnG Push Press, 185#
10 KBS, 2 pd.
5 Box Jumps, 30"
10 C2B Pull/Chin-ups
rest 4 min x 6
As Rx

4 sets w/incomplete rest
AMRAP -2
Dips
Push-ups
As Rx

185 was good considering the TnG, KBS seemed light and the box felt like it grew :-) C2B chins felt good, wtd chins and press tabled for next Sat

Snatch, Clean & Jerk, Pause Back Squat, SLDL

2011-09-23T07:34:00.000-07:00

Friday 9-23

OLY TRAINING:
•Snatch - 80% x 1 x 5
160-165-170-170-175
•Clean & jerk - 80% x 1 x 5
210-215-220-225-230
•Pause back squat - 3 sec pause in bottom; work up to a 3 rep max
365
•Stiff-legged deadlift - 3 x 8
235

lots of good pulls and my legs feel good!

Mid-Hang Snatch, Power Jerk, Snatch Pull > Sit-ups

2011-09-21T09:56:00.000-07:00

Wednesday 9-21

OLY TRAINING:
Snatch from blocks or mid-hang - 65% x 2 x 6
135 straight sets
Power jerk - 65% x 2 x 6
HPC + PJ 190-195-200-205-210-215-220
Snatch pull - 90% (of snatch) x 4 x 5
185 straight sets
Sit-up - 70 total
40+30

Snatch, Clean & Jerk, Front Squat > Chin-ups & Hanging Leg Raises

2011-09-19T06:16:00.000-07:00

Monday 9-19

OLY TRAINING:
Snatch 80% x 1 x 5
160 straight sets
Clean & Jerk 80% x 1 x 5
210 straight sets
Front Squat 85% x 3 x 3
Front Rack 245-245-245
Arms Crossed 285-305-320

3 sets no rest
max chin-ups
20-7+3-3+7
hanging leg raise
9-8-7

Deadlift: 5x5 @ 70-80% & Heavy Singles w/Straps > 30min Z1 Circuit

2011-09-17T11:02:00.001-07:00

Saturday 9-17

TRAINING:
Deadlift 5x5 @ 70-80%
405-425-435-445-455
Deadlift heavy singles with straps
475-495-515-525-535

30 min circuit @ Z1
Platform DL @ 315 x 3
Muscle-ups x 3-4 off toes
Ring Dips x 5
Box Jumps, 30" x 5
DUers x 20
HS Walks, 3 att
HSPU x 5

3 Position Clean, Clean Pull, Snatch Balance > Abs

2011-09-16T06:21:00.000-07:00

Friday 9-16

OLY TRAINING:
•3-position clean (floor, knee, mid-thigh) - 65% x 5 sets
170 straight sets
•Clean pull - 85% (of clean) x 5 x 5
225 straight sets
•Snatch balance - max for day; 75% of that x 2 x 3
155... shoulder is tight and sore
135x2x3 + tall jerk x2 + jerk balance x2

3 sets:
A1. Ab wheel x 12
A2. KB side bend x 12
15 of each x3 sets

Snatch, Clean & Jerk, Back Squat

2011-09-14T06:48:00.000-07:00

Wednesday 9-13

OLY TRAINING:
•Snatch - 80% x 1 x 5
160 straight sets
•Clean & jerk - 80% x 1 x 5
210 straight sets
•Back squat - 75% x 5 x 5
345 straight sets

3 Position Snatch, Power Jerk + Split Jerk, Snatch Pulls > Sit-ups

2011-09-12T05:58:00.000-07:00

Monday 9-12

OLY TRAINING:
•3-position snatch (floor, knee, mid-thigh) - 65% x 5 sets
135 straight sets
•2 power jerk + 1 split jerk - 65% x 5 sets
185-190-195-200-205
•Snatch pull - 85% (of snatch) x 5 x 5
205* straight sets
•Sit-up - 60 total
30x2

*I was feeling good and meant to do 185 instead of 170 (85%)

Bench 5x3 > IWT: TnG Deadlift & Box Jumps > Wtd Dips & Pull/Chin-ups

2011-09-10T10:16:00.000-07:00

Saturday 9-10

TRAINING:
Bench 5x3
350-365-380-395x2-365
315x5-275x10-225x15

5 sets:
10 DL TnG - 315#
10 Box Jumps game pace - 30"
rest walk actively 6 min
As Rx'ed

4 sets
Wtd Dips, 80#
10-10-8-7
Strict Pull/Chin-ups
10-10-8-8walk rest 2:30

Clean + Front Squat + Jerk, Front Squat, Good morning > 350M Row

2011-09-09T06:05:00.000-07:00

Friday 9-9

OLY TRAINING
•Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
155 straight sets
•Front squat - 60% x 5, 65% x 5, 70% x 3
Front Rack 185-205-225
Arms Crossed 245x5-275x3
•Good morning - 3 x 8 light
95x3

4 sets: 350 m row... Subbed 35 KBS
35-45-55-55
1 min rest

Snatch + OHS, Snatch Pull, Snatch Push Press > Planks

2011-09-07T09:30:00.000-07:00

Wednesday 9-7

OLY TRAINING:
•Snatch + 2 OHS - 60% (of snatch) x 5 sets
120x5 sets
•Snatch pull - 80% x 3 x 3
160x3x3
•Snatch push press - 3 x 5
205-220-235
•Planks - 2 x 1 min; no weight
As Rx'ed, w/1min rest

Hang Power Snatch, Hang Power Clean, Back Squat, Press, Bent Row > Bear Crawl & Sledge Hammer > Ab Wheel & KBS

2011-09-06T12:22:00.000-07:00

Monday 9-5

OLY TRAINING:
Hang power snatch - 60% x 2 x 5
120x2x5
Hang power clean + power jerk - 60% x 2 + 2 x 5
160x2+2x5

Back squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
250-275-295-315
A1. Press - 3 x 8
155-165-175
A2. Bent row - 3 x 8
85-100-100

3 sets: no rest:
20 m bear crawl
10 halfmoons... subbed 10 sledge hammers
1:24.99
3 sets:
A1. Sit-ups x 15... subbed ab wheel
A2. KB swing x 15

Deadlift 2-3 reps @ 80-90% > Z1 Circuit

2011-09-03T12:48:00.000-07:00

Saturday 9-3

TRAINING:
Deadlift 2-3 reps @ 80-90%
460-470-480-490 x3
500-510 x2

30 min Circuit at Conversation pace of:
HSPUs on Parallettes -AMRAP (-2)
30" Box Jumps x 5
Wtd Pull-ups x 5 (35#)
Round-Off Jumps x 5
HS Walk -AFAP

6 Rds in 30 min... good little circuit

Snatch, Clean & Jerk, Back Squat

2011-09-02T06:33:00.000-07:00

Thursday 8-25

OLY TRAINING:
Snatch 50% x 1 x 5
95x3x5
Clean & Jerk 50% x 1 x 5
135-135x2-135x3x3

Back Squat x 3 x 5(+5 from last week)
375-380-385-390-395

Snatch, Clean & Jerk > (Power) Clean & Jerk & KBS

2011-08-31T12:03:00.000-07:00

Wednesday 8-24

OLY TRAINING:
Snatch 60%x1, 65%x1, 70%x1, 60%x1x3
x2 120-125-130x2x3
Clean & Jerk - 60%x1, 65%x1, 70%x1, 60%x1x3
x2 150-160-170x2x3

on the min for 8 min
3 (Power) Clean & Jerk, 185#
6 KBS, 90#

the heavy kbs torched my low back and made the 185 feel heavy... I made it through 4 rds on the min then the last 4 were over the min mark

Snatch, Clean & Jerk, Front Squat

2011-08-29T09:11:00.000-07:00

Monday 8-29

OLY TRAINING:
Snatch 70%x1, 75%x1, 80%x1x2
135-145-155
Clean & Jerk 70%x1, 75%x1, 80%x1x2
175-190-205
Front Squat 70%x3, 75%x2, 80%x1
Front Rack 245x3-260x3-270x2
Arms Crossed 295x3-305x3
Front Rack 255x1-255x2

Deadlift Assistance > IWT: Push Press & DUers > Box Jumps, Pull/Chin-ups & HSPU

2011-08-27T19:04:00.000-07:00

Saturday 8-27

TRAINING:
DL Rack Pulls, 5 reps(just below knee)
315-365-405-405-425-455x3
Platform DL, 5 reps (45# bumper & plate)
275-315-335x3-315-315-315

IWT
3 Heavy Push Press (from the rack)
235-250-250
50 DUers
rest 2-3min x 3

4 sets
5 Box Jumps, 30"
10 Pull/Chin-ups
15 HSPU
As Rx'ed

Clean & Jerk, Clean Pull, Back Squat

2011-08-27T18:56:00.000-07:00

Friday 8-26

OLY TRAINING:
Clean & Jerk 75% x 2, 80% x 2, 85% x 1 x 3
190-200-215-215-215
225-240-250(F-F-F)
Clean Pull 90% x 2 x 3
215-215-215
Back Squat 85% x 2 x 3
x3 370-375-380-385-390

went for a 5# PR on the C&J... stuck all 3 of them at the bottom then lost it in the front rack position. Back Squat felt really good today

Power Snatch, Power Clean & Jerk, Snatch Balance

2011-08-24T10:34:00.000-07:00

Wednesday 8-24

OLY TRAINING:
Power Snatch 70% x 2 x 5
165 x 2 x 5
Power Clean & Jerk 70% x 2 x 5
200 x 2 x 5
Snatch Balance 80% x 1 x 3
165 x 1 x 3

+10# from last cycle

Snatch, Snatch Pull, Front Squat

2011-08-22T09:31:00.000-07:00

Monday 8-22

OLY TRAINING:
Snatch 75% x 2, 80% x 2, 85% x 1 x 3
145-155-165-165-165
Snatch Pull 90% x 2 x 3
175-175-175
Front Squat 80% x 2, 85% x 1, 90% x 1
Front Rack x3, 235-255-265
Arms Crossed 295x3-305x2-325x2

Deadlift 2-3 @ 80-90% > Press & Wtd. Pull/Chin-ups

2011-08-20T12:47:00.000-07:00

Saturday 8-20

TRAINING:
Deadlift 2-3 reps @ 80-90% for 15-20 total reps
455-465-475-485 x 3
495-500 x 2
505 x 1
405 x 3

A1. Press, 2-3 reps
185-200-210-220x2
A2. Wtd. Pull/Chin-ups @31X1
50-60-70-80

AMRAP Pull/Chin-ups & 185# Press
15&6-15&6

Clean & Jerk, Clean Pull, Back Squat

2011-08-19T12:25:00.000-07:00

Friday 8-19

OLY TRAINING:
Clean & Jerk 75% x 3+1, 80% x 2+1, 85% x 1, 90% x 1, 95% x 1
190-200-215-225-240PR-250F-245PR
Clean Pull 95% x 3 x 3
245-245-245
Back Squat 80% x 5, 85% x 5, 80% x 5
350-350-370-370

New OLY shoes are AWESOME!! I really felt 'glued' to the platform on the cleans... the 3/4" heel made a difference on the back squats for sure,... it was harder, but it felt good and will hopefully transfer over better

Clean Deadlift + Mid-Hang Clean, Clean Deadlift, OHS, Push Press + Jerk

2011-08-17T06:21:00.000-07:00

Wednesday 8-17

OLY TRAINING:
Clean Deadlift + Mid-Hang Clean 75% x 2 x 3
190-190-190
Clean Deadlift 105% x 4 x 3
275-275-275
OHS 85% x 2 x 3
190-190-190
Push Press + Jerk 70% x 2 x 3
205-205-205

Snatch, Snatch Pull, Front Squat > AMRAP Pull/Chin-ups

2011-08-15T06:38:00.000-07:00

Monday 8-15

OLY TRAINING:
Snatch 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
145-155-165-175-185
Snatch Pull 95% x 3 x 3
185-185-185
Front Squat 75% x 3, 80% x 2, 85% x 2
Front Rack x3 185-235-255
Arms Crossed x3 295-310
Front Rack x3 235

AMRAP deadhang Pull/Chin-ups
15-15

Republic Tri

2011-08-13T17:21:00.000-07:00

Saturday 8-13

Republic Tri

300yd Swim
8:13
12 mile Bike
42:24, 17.0 mph
5K Run
31:45

1:26.46 with transitions... Almost 9 min faster than last year (had a flat), I have to run more than 1x/mo next year

2010
Swim 8:29
Bike 54:50
Run 30:43
1:37.06 with transitions

Bike Ride

2011-08-11T10:13:00.000-07:00

Wednesday 8-10

Bike Ride

Short loop.
~14 miles
Back in less than 1hr

Started really hard and cateye dropped off when I changed the display. I found it, but it didn't read the trip. Hopefully I can get it fixed for the race on Saturday.

Clean & Jerk, Clean Pull, Back Squat > Wtd Chins & Bench > Wtd Dips & BB Curls > Abs & Box Jumps

2011-08-09T11:19:00.000-07:00

Tuesday 8-8

OLY TRAINING:
Clean & Jerk 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1
190-190-205-225
Clean Pull 90% x 3 x 3
225-225-225
Back Squat 80% x 5 x 3
350-350-350

4 sets
5 reps wtd alt. Pull/Chin-ups, 50#
AMRAP Close Grip Bench, 225#
19-10-9-9

3 sets
5 wtd. Dips, 100#
AMRAP BB Curls, 95#
13-10-9

2 sets
5 wtd sit-ups, 100#
5 Box Jumps, 30"

Swim

2011-08-08T19:25:00.000-07:00

Monday 8-8

Swim

300M (9:56)

Felt good on the first 150M (under 4min) then lost my mojo

200M w/floatie

Snatch, Snatch Pull, Front Squat, Standing Press

2011-08-07T16:58:00.000-07:00

Sunday 8-6

OLY TRAINING:
Snatch 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
145-155-165-175
Snatch Pull 95% x 3 x 3
175-175-175
Front Squat 75% x 3, 80% x 2, 85% x 2
Front Rack 235x3-250x3-265x1-235x3-235x3
Arms Crossed 325x2

Standing Press @ 85% x 3 x 5
205x3x5

Bike Ride

2011-08-05T17:33:00.000-07:00

Friday 8-5

Bike Ride

26.2 miles
1hr 28min
17.8 mph

Out through resort to hwy 59 and back. Not much wind today.

Z1 Run > Sprints > Z1 Run

2011-08-04T11:18:00.000-07:00

Thursday 8-4

Run 10min@ Z1
6 sets:
1min @100%
1min walk
Run 10min@ Z1

Bike Ride

2011-08-03T11:04:00.000-07:00

Tuesday 8-2

Bike Ride

26.2 miles
1hr 34min
16.7 mph

Early am ride through the resort to hwy 59 and back. Started kind of slow and had a headwind on the way back.

Bike Ride

2011-07-31T18:48:00.000-07:00

Sunday 7-21

Bike Ride

16.3 miles
58 mins
16.6 mph

Out and back to Ft. Morgan from the resort. Strong headwind on the way out stayed between 20-23mph on the way back.

Snatch Grip DL & Wtd Dips, GHD & Ring Push-ups, KBS > 10 min of: 5 L-Pull-ups - 6 Uneven Push-ups - 7 Box Jumps... Swim

2011-07-28T19:15:00.000-07:00

Thursday 7-28

OPT TRAINING:
A1. Snatch Grip Dead Lift @ 3111; 8,6,6,4; rest 2 min
225-250-275-300
A2. Dips wtd @ 40X1; 6,6,4,4; rest 2 min
45x6-60x6-85x4-100x6-125x4
B1. GH Raises @ 2010; 15 x 4; rest 90 sec
alt w/115# goodmornings
B2. Ring Push Ups @ 2222; amrap (-2) x 4; rest 90 sec
10-9-8-8+7
C. KB Russian Swing light x 21; rest 1 min x 3
55-55-55-55
+
10 min @ 85-90%
5 L Pull-ups
6 uneven push-ups (45# bumper and plate)
7 36" Box Jumps
7rds+13 finished rd + 11 after time

6+hrs

Swim
50M
100M
150M
200M

Clean & Jerk, Clean Pull, Back Squat > IWT: HPC's & Sprints

2011-07-27T10:32:00.000-07:00

Wednesday 7-26

OLY TRAINING:
Clean & Jerk 75% x 3+1 x 2, 80% x 2+1 x 2
190-190-200-200
Clean Pull 85% x 4 x 3
215x4x3
Back Squat 78% x 5 x 3
345x5x3

IWT
3 Heavy TnG Hang Power Cleans
185-205-215-220-225
80 yd Sprint (down & back in wt room x 2)
rest 3 min x 5