Wednesday

rest

Tuesday

rest

Monday

1. Warm-up
2. Max Sets in 15:00 - Back-squat, 3, 70k; DB Push Press, 3, 45#
3. Max Sets in 15:00 - Dips, 2; Pull-ups, 2 (Weight-vest)

Sunday

1. Burgener Warm-up
2. Snatch + OHS, 3 x 1, 40k; Clean and Jerk, 4 x 2, 60k; Front Squat, 3 x 1, 80k
3. FitDeck, 5 x 1:00

Saturday

rest

Friday

1. Warm-up
2. 4 rounds for time, wearing weight vest
Dead-lifts, 10, 60k
Sand-bag Get-ups, 4 each side
---
10:20

Thursday

1. Warm-up
2. Snatch + OHS, 4 x 2, 40k; Clean and Jerk, 3 x 1, 60k; Front Squat, 3 x 1, 80k
3. FitDeck, 5 x 1:00

Wednesday

rest

Tuesday

rest

Monday

1. Warm-up
2. Dead-lift, 5 x 5, 90k
3. FitDeck, 5 x 1:00

Sunday

rest
---
back better - just kind of came back around.

Saturday

Back is in jeopardy. Not fully tweaked, but sore, on the verge of going out and mobility a little limited. Was able to FitDeck reasonably well. Running is out of the question. Will start the dead-lift back-cure tomorrow afternoon.
Location: OBX...
This came on the morning after the 5K.
Back last went out in the OBX (July), and last went out after recreational, medium speed running.

Friday

rest

Thursday

Advice 5 Cents 5K - Duck NC
---
Unofficial - 23:10, official - 22:55
Beautiful day for a run, maybe even a little warm. Ran with Vibrams 5Fingers. Felt fine, finished "first in the house."

Wednesday

rest

Tuesday

Run/FitDeck

Monday

rest

Sunday

1. Warm-up
2. 6 x 40m, on the fly - max speed by mid-driveway, maintain speed
3. FitDeck, 5 x 1:00 rounds

Saturday

rest

Friday

1. Warm-up
2. Supersets: 10 x 3:00 rounds, Back-squats, 3, 80k/DB Shoulder Press, 3, 45#
3. FitDeck, 5 x 1:00 rounds
---
2. Progression should be 5x5, starting at 60K and increasing by 5# per round, then 5x3 starting at 70k and increasing by 5# per round until 80k for last two sets.

Thursday

1. Run to Homewood field. 4 x 200m (length of the field), 4:00 rest between sprints. Return run to house
2. FitDeck, 5 x 1:00 rounds

Wednesday

1. Warm-up
2. Snatch, 2 x 4, 40k; Jerk, 20k + 65#, 2 x 4; Cleans, 60k, 2 x 4
3. FitDeck, 5 x 1:00 rounds

Tuesday

rest

Monday

1. Warm-up
2. 6 rounds for time, Barbell thrusters-Burpees-Pull-ups, 6 each/Planks, 3 x 1:00

Sunday

EFX, 5k run for time

Saturday

rest

Friday

1. Warm-up
2. 6 x 3:20 rounds - Dead-lifts, 6, 225#/HSPU, 3/L-Sit, :10
3. FitDeck, 5 x 1:00 rounds

Thursday

1. Warm-up
2. 8 x 30m hill sprints - 30 meters is a really short distance - like from my sidewalk to the 2nd sidewalk on my right.
3. FitDeck, 5 x 1:00 rounds

Wednesday

Rest

Tuesday

1. Run to Homewood field. 4 x 200m (length of the field), 4:00 rest between sprints. Return run to house

Monday

1. Warm-up
2. Supersets: 10 x 3:00 rounds, Back-squats, 3, 80k/DB Shoulder Press, 3, 45#
3. FitDeck, 5 x 1:00 rounds

Sunday

Rest

Saturday

1. Warm-up
2. 6 rounds for time, 15 wall-balls + 12 box jumps/3 rounds of weight-vest,sand-bag get-ups, 4 each side

Friday

1. EFX, 5k run for time
---
23:40
#1, 30 minute setting, 4 intervals at 3%, 3 intervals at 5%

Thursday

Rest-day

Wednesday

1. Warm-up
2. Snatch, 2 x 4, 40k; Jerk, 20k + 65#, 2 x 4; Cleans, 60k, 2 x 4
3. FitDeck, 5 x 1:00

Tuesday

1. Warm-up
2. 6 x 40m, on the fly - max speed by mid-driveway, maintain speed
3. FitDeck, 5 x 1:00 rounds

Monday

1. EFX, 5 x 2:40 rounds of 20kc sprint/rest
2. EFX, mile run
---
2. 6:45 (!)

Sunday

1. Rest-day

Saturday

1. Warm-up
2. DHG, 1:40/1:20, 4 rounds
3. 5 x 4:00 rounds

Dead-lifts, 5 x 5, 225#
Handstand Push-ups, 3
L-sits, :10

4. Stretch/Transition
---
DHG is Douglas-Homestead-Gardiner, a .25 mile route, with a walking break down the length of Evans. These running time/walk time splits are accomplished by setting the watch for 1:30, and running through the :10 beep at the end of the run period.

60 Minutes Total
10:00 Warm-up
3:00 Transition
12:00 Running
5:00 Transition
20:00 DL/HSPU/L-S
10:00 S/T

Friday

1. Warm-up - 25kc on the EFX
2. 25kc/50kc - rest/sprint - 3 rounds
3. Mile run
---
2. 2:26/2:17/2:24
3. 7:43

Thursday

Rest day

Wednesday

1. Warm-up
2. Haywood 5k
3. FitDeck, 10 x 1:00 rounds
---
2. 27:57

Tuesday

Rest day

Monday

1. Warm-up
2. Tabata sprints
3. Snatch and OHS, 5 x 5, 40k
4. 4 x 2:00 rounds

Barbell thruster, 6, 95#
Burpees, 6
Pull-up, 6

---
4:00 rounds
1. Warm-up
2.
3. Tabata sprints
4.
5.
6.
7. Snatch and OHS
8.
9.
10.
11.
12. Thruster/Burpee/Pull-up
13.
14. Transition
15. Stretch/Planks

Sunday

Rest day

Saturday

Rest day

Friday

1. Warm-up
2. Haywood 5k, 25:00 time limit
---
made it to 10422 Haywood

Thursday

1. Warm-up
2. Run, intervals, treadmill
---
Detroit hotel

Wednesday

Rest-day

Tuesday

1. Warm-up
2. Tabata sprints
3. Dead-lifts, 5 x 5, 225#
---
4:00 Rounds
1. Warm-up
2.
3. Tabata sprints, relocation and warm-up
4. Tabata sprints
5. Tabata sprints, relocation and cool-down
6. Tabata sprints, relocation and cool-down
7. Dead-lifts
8.
9.
10.
11.
12. Stretch/planks

Monday

Rest day

Sunday

Hiking in the Dolly Sods
---
With David Frank
Blackbird Knob to the Big Stonecoal, down to Red Creek (camp).
Red Creek to Fisher Spring to FS75.
Snow, some freezing rain. Red Creek was too high to cross on the Red Creek Trail.

Saturday

Hiking in the Dolly Sods

Friday

1. Warm-up
2. Clean and Jerk, 5 x 5, 60k (3:00 rounds for lifting, followed by 3:00 rest - so each round is a total of 6:00)
3. Stretch/planks - long plank (1:40)

Thursday

Rest-day

Wednesday

Rest-day

Tuesday

1. Warm-up
2. Dead-lifts, 5 x 5, 225#
3. 5 x 3:00 rounds

Handstand Push-ups, 3
L-sits, :10

4.5 x 3:00 rounds

KB swings, 15, 55#
Wall-ball, 15
Box-jumps, 12

5. Planks/stretching

Monday

1. Warm-up
2. Hanging Snatch, 5 x 5, 40 k
3. 8 x 2:30 sets

Barbell thrusters, 6, 95#
Burpees, 6
Pull-ups, 6

Saturday

Rest-day

Sunday

Rest

Friday

1. Warm-up
2. Tabata runs
---

Thursday

1. Warm-up (includes Evans Loop in 5Fingers)
2. Dead-lift, 5 x 5, 90k
3. 6 rounds, lots of rest

Hand-stand push-ups, 3
L-sit, :10

Wednesday

1. Warm-up
2. Clean and Jerk, 5 x 5, 60K
3. 3 Rounds for time, wearing weight-vest, Sand-bag Get-ups, 4 each side
---
3. 4:15

Tuesday

REST DAY

Monday

1. Warm-up
2. Dead-lift, 3 x 3, 110k + 5#
3. 3 rounds for time

Burpees, 6
Pull-ups, 6
Barbell Thrusters, 6, 20K + 50#

Sunday

REST DAY

Saturday

Boot Camp
Fitness Quest 10
San Diego, Mission Beach

Friday

Hiked Iron Mountain with Rick. Did some trail running.

Thursday

1. Warm-up
2. DB Push presses, 5 x 5, 50#
3. 4 rounds for time

DB Split Snatch, 6 each side, 35#
Pull-ups, 6

4. Turkish Get-ups, 3 rounds, 3 each side, 45#

Wednesday

REST DAY

Tuesday

1. Warm-up
2. Dead-lift, 3 x 3, 110k + 5#
3. Run, 4 x 2:00 up-tempo/1:00 rest

Monday

1. Warm-up
2. Snatch, 5 x 5, 40k
3. 3 rounds for time, wearing 35# weight-vest: Sand-bag Get-ups, 4 each side, 55# bag

Sunday

Rest-day

Saturday

Rest-day

Friday

1. Warm-up
2. Run, 4 x 2:00 up-tempo/1:00 walk
---
Consider doing laps in which you start at the corner of Evans and Gardner, walk down to Evans and Douglas, run to a RIGHT on Homestead, then a RIGHT on Gardner, then back to the start. This may be the nearest plausible loop for up-tempo runs. Give it a try.

Thursday

1. Warm-up
2. 6 x 2:00 sets,

Dead-lifts, 6, 90k
Hand-stand push-ups, 3
L-sits, :10

3. FitDeck, 11 x :54 rounds
---
2. This went OK, but I really struggled with the hand-stand push-ups. Don't know why I am pushing to do this in such a constrained time-frame. Might be better to give it the full 20:00, more rest and total focus on form in all the exercises.
3. Finished the deck again!
Note, the left quad still hurts.

Wednesday

1. Warm-up
2. Clean & Jerk, 5 x 5, 60k
3. FitDeck, 11 x :54 rounds
---
2. Took about 24:00, felt good coming off those rest days. Did notice some left quad soreness (also noticed during squats). May want to try alternating legs on the split-leg jerk.
3. Sweet.

Tuesday

Rest day

Monday

Rest day

Sunday

1. Warm-up
2. Dead-lift, 3 x 3, 110k
3. Run - 2:00 run hard/1:00 rest
---
2. Used a lot of rest, focused on form, felt good
3. 24:00 through the neighborhood - felt really good

Saturday

1. Warm-up, with run
2. Deadlift, 1 rep max
3. FitDeck, 15 x 1:00 rounds
---
2. 287.5 (!) - OK, go back on concentrate on form, doing heavy 3x3s - start at 110k and move up in increments, with a very heavy focus on form

Friday

Rest day

Thursday

1. Warm-up (includes Evans Loop)
2. 10 x 2:30 rounds

Back-squat, 3, 80k+5
DB Shoulder Press, 3, 45

3. FitDeck, 6 cards for time
---

Wednesday

1. Warm-up (includes Evans Loop)
2. Snatch, 5 x 5, 40k
3. FitDeck, 6 cards for time
---
2. went nicely, able to do the snatches in fairly rapid succession, keep going at this weight and focus on form
3. 4:59

Tuesday

1. Warm-up (includes Evans Loop)
2. 6 rounds for time

Deadlifts, 6, 90k
Hand-stand Push-ups, 3
L-sits, :10

---
2. 11:20

Monday

1. Warm-up (includes a quick Evans Loop)
2. Clean & Jerk, 5 x 5, 60k. Full 3:00 rest between each set.
3. FitDeck, 6 cards for time
---
2. Including lifts and rest, each set took 5-6 minutes
3: 5:17

Sunday

Rest day

Saturday

1. Warm-up
2. Deadlift, 1 rep max
3. FitDeck, 11 x 1:00 rounds
---
2. 110k+40#(!)

Friday

Rest day

Thursday

1. Warm-up
2. Super-sets, 10 2:00 rounds

Back-squats, 3, 70k+25#
DB Shoulder Press, 3, 45#

3. FitDeck, 11 x 1:00 rounds
---

Wednesday

1. Warm-up
2. Clean & Jerk, 65% of max (50k+5#), 3 x 10 for time
3. FitDeck, 10 x 1:00
---
2. 13:37
3. as rx'd

Tuesday

1. Warm-up (included a very brief run)
2. Deadlift, max
3. Deadlift, 3 x 3, 110k
4. FitDeck, 9 x 1:07 rounds
---
1. Now my RIGHT soleus hurts (ha, ha), but not that bad. Didn't make it worse by stretching...
2. 277.5# (!)
3. as rx'd, 3:00 sets
4. as rx'd

Monday

Rest day

Sunday

1. Warm-up
2. FitDeck, 8 x 1:15 rounds
3. Tabata sprints (utility box to the big tree by the road), 4:00
4. Tabata pull-ups
---
4. 4 reps

Saturday

Rest day

Friday

1. Warm-up
2. Snatch, 5 x 5, 40K+5#, for time
3. FitDeck, 8 x 1:15 rounds, expert level
4. Max reps pull-ups in 1 x 1:15
5. Neck-planks, 2 x 1:00 rounds
---
2. 14:11
3. done
4. 20 reps

Thursday

1. Warm-up
2. Super-sets, 10 x 2:15 rounds

Back-squats, 3, 80k
DB Shoulder Press, 3, 45#

3. Heavy-bag, 10 rounds of :20 on/:10 off

Wednesday

1. Warm-up
2. Dead-lift, work-up to 1 rep max
---
2. 272.5#
Progressed 3 x 60k, 1 x 90k, 1 x 110k, 1 x 262.5#, 1 x 282.5# (fail), 1 x 267.5#, 1 x 272.5#

Tuesday

1. Warm-up, including a 1 minute run
2. Clean and Jerk for time, 5 x 5, 50k
3. Sampson stretches (2 each side x :10) and planks (5 x :40 on/:20 off)
---
Felt the Soleus for the rest of the day after 1:00 of running. Reading a lot on the boards and the injury sounds like a Soleus strain - literally a tear in the Soleus muscle (relevant symptoms, beyond the location of the injury, include the fact that the pain is a show stopper - anyone who talks about "running-through" the injury, or about how it felt better as the run progressed, or about how it hurts more to walk than run, does not have what I have).
Anecdotcal and clinical evidence suggests that 10-14 days-off from running is the best bet.
http://forum.fellrunner.org.uk/showthread.php?p=130244
http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2697334
Another strategy - given that runners regularly report that they feel no pain, complete a run, feel fine, go out for a second run a day later and have a recurrence of pain - would be to avoid running entirely until Day Zero and figure that my general fitness will carry me through any task, especially if I take the running nice and easy.

Monday

Rest

Sunday

1. Warm-up
2. Snatch for time, 5 x 5, 40k

Saturday

1. Warm-up
2. 5 x 4:00 rounds

Dead-lifts, 5, 90k+5#
Hand-stand Push-ups, 3
L-Sit, :10

---
as Rx-d
Soleus muscles feeling good enough to do the hand-stand and dismount (though I felt it).

Friday

1. Warm-up
2. Super-sets, max rounds in 15:00

Back-squats, 2, 80k
DB Shoulder Press, 2, 45#

3. Heavy-bag, 3 rounds, 2:00 on/1:00 off

4. Planks, :40 rounds + :20 rest for 4:00
---
Take Alleve

Thursday

Rest day

Wednesday

Run
---
Went running with Rick. At about the 6-7 minute mark, BOTH calves started hurting so much i could not continue.
Immediate points: wearing 5Fingers, did not warm-up, drank pro-endorphin before run, did not use metronome
Distant points: wearing 5Fingers in household/Reedville/pool activity much less frequently of late; relatively little running in the program
Soleus muscles?
Further investigation indicates possible Soleus muscle spasms in both legs - which I made worse through several attempts to stretch the muscles (don't try and stretch a spasming muscle). Can barely walk down stairs.

Tuesday

1. Warm-up
2. 4 rounds for time

10 DB Thrusters, 35#
10 Bench jumps

3. 3 rounds, Turkish Get-up, 3 each side, work up to max weight
4. Neck planks with stability ball, :40 on/:20 off, 5 rounds
---
2. 5:21
3. 50#
4. As rx'd

Crowne Plaza in PDX

Monday

Rest day

Sunday

1. Warm-up
2. Clean & Jerk, 30 reps for time, 40k
---
2. 9:20

Saturday

1. Warm-up
2. Super-sets, max rounds in 15:00

Back-squats, 2, 80k
DB Shoulder Press, 2, 45#

3. Planks, :40 rounds + :20 rest for 4:00

Friday

1. Warm-up
2. Deadlifts - 5, 5, 3, 3, 1
3. 5 x 2:00 rounds, 3 Hand-stand push-ups, :10 L-sit
---
2. 90k, 90k, 100k, 110k, 110k+20#
3. as rx'd

Thursday

Rest day, calf still hurts

Wednesday

1. Run
---
Didn't warm-up, injured my left calf about 7 minutes into the run.
Can walk - can't run. Stupid. Warm-up next time.

Tuesday

1. Warm-up
2. Snatch/C&J with shitty barbell at the Globo-gym (24 Hour Fitness in PDX)
3. 4 rounds for time

Row, 250m
Box-jumps, 15

---
3. 8:20

Monday

1. Warm-up
2. Dead-lifts
---
Felt really good - 5 x 8 at 90K

Sunday

1. Warm-up
2. Super-sets, max rounds in 15:00

Back-squats, 2, 80k
DB Shoulder Press, 2, 45#

3. 3 rounds for time, wearing 35# weight-vest:

Sand-bag Get-ups, 4 each side, 55# bag

4. Planks, 1:00 rounds + 1:00 rest for 5:00
---
2. As rx'd
3. 3:50
4. Burns on the last of the three rounds.

Back still tweaky. Felt OK doing the workout, but is clearly suboptimal and signaling potential for danger ahead. What triggers this? Was it running that caused this?

Saturday

1. Warm-up
2. Snatch, 2 x 5, 40K
3. C&J, 2 x 5, 60K
4. 15-10-5, for time, KB Swings and box jumps
---
2. Last round took it to 2 x 40k+5#
3. Last two rounds: 2 x 60k+5#, 1 x 60K+10#
4. 3:42 (very cool, short WOD)

Back is very tweaky - did not "go out" - just stiff with the occasional reminded of the possibility of real pain.

Friday

How decadent...
Slept in because that was needed.

Thursday

Rest Day

Wednesday

Hard run in the rain along the Willamette River. About 30 minutes total. 20 minutes in a row, then 1:00 run/1:00 walk.
For next time, run harder earlier, then walk. Keep running intensity high by getting into the run/walk cycle fairly early.

Tuesday

1. Warm-up
2. Super-sets, max rounds in 15:00

Back-squats, 2, 80k
DB Shoulder Press, 2, 45#

3. 3 rounds, wearing 35# weight-vest:

Sand-bag Get-ups, 4 each side, 55# bag

---
2. as rx'd
3. 4:20

Monday

1. Warm-up
2. Clean & jerk: 2 x 5, 60K
3. Snatch: 2 x 5, 40K
4. For time: KB swings, 70
---
4. 7 x :35 rounds of 10 KB swings, with :11 to spare.
May want to toy with rounds of 12 or even 15, with greater rest periods.

Sunday

REST DAY

Saturday

1. Warm-up
2. Fight Gone Bad, 3 rounds, 1 minute per exercise, count reps

a. Wall-ball
b. SDHP, 75#
c. Box jumps, 24"
d. Push-press, 75#
e. heavy-bag, move from line to line
f. rest

---
a. 25, 20, 16
b. 15, 15, 15
c. 15, 15, 15
d. 15, 15, 15
Total: 196

Friday

1. Warm-up
2. Snatch: 3-3-2-2-1, 40K
3. Clean & jerk: 2 x 5, 60K
4. For time: KB swings, 60
---
4. 2:53

Thursday

REST DAY

Wednesday

1. Warm-up
2. Super-sets, max rounds in 15 minutes

Back-squats, 2, 70k + 25#
DB Shoulder Press, 2, 45#

3. Max rounds, 5minutes, wearing 35# weight-vest:

Sand-bag Get-ups, 4 each side, 55# bag

---
2. 15 rounds - so set for 15 x 1:00 rounds next time. Actually finished in 14:00, so probably could have tried for another round...
3. 3 rounds + :15

Tuesday

1. Warm-up
2. 8 rounds for time:
Dead-lifts, 5, 90K
Hand-stand push-ups, 3
L-Sits, :10
---
19:16

Monday

1. Warm-up
2. Clean & jerk: 3-3-2-2-1, work up to 60K
3. Snatch: 3-3-2-2-1, 40K
4. For time: KB swings, 40
---
Felt great!
2. Stuck the last lift perfectly at 60k + 10#
3. Moved through easily at 40K, including a really good last snatch
4. 1:55

Sunday

REST DAY

Saturday

1. Warm-up
2. Super-sets
Back-squat, 4 x 10, 70k
DB Shoulder Press, 2 x 10, 45#
---
11:13

Friday

1. Warm-up
2. Dead-lift and shrug, 40 reps for time, 90k
---
8:47

Thursday

1. Warm-up
2. Dead-lift, 5 x 8, 80k
---
Worked up to 90k. Did 4 x 10. Total time was 12:07.

Wednesday

1. Warm-up
2. Dead-lifts, 5 x 8, 70k

Tuesday

1. Warm-up
2. Dead-lift, 5 x 10, 50k

Monday

1. Warm-up
2. Dead-lifts, 5 x 10, 40k + 20#

Sunday

1. warm-up
2. Dead-lifts, 5 x 10, 40k

Friday

1. warm-up
2. Broom-handle dead-lifts and good-mornings

Thursday

1. Warm-up
2. Chelsea, 3 pull-ups, 7 push-ups, 10 squats per round for 15 1:00 rounds
3. Sand-bag cleans and push-presses, 3 x 5, 50# sand-bag

Wednesday

1. Warm-up
2. Light running with Leah through the town of Duck, about 26:00 on a very hot and humid morning

Tuesday

1. Warm-up
2. Half-mile run, 21 burpees, half-mile run
---
With Leah (she did 15 burpees), in the OBX, at Luzon on Olde Duck Road

Monday

1. Warm-up
2. Run, 6 x 50 kc on HR Monitor

Sunday

1. Warm-up
2. Power-snatch, 3 x 3, 40k
3. Clean and Jerk, 3 x 3, 60k

Saturday

1. Warm-up
2. Snatch, C&J technique

Thursday

1. Warm-up
2. 8 x 1:15 rounds - Cinder-block one-handed push-press, 5 each side; pebble-beach run to waterline and back up to start

Wednesday

Deer Island - outdoor work

Tuesday

Deer Island - outdoor work

Sunday

1. Warm-up
2. Super-sets

Back-squat, 5 x 6, 70k + 15#
DB shoulder press, 5 x 6, 45# (give this the rest time it needs)

3. Tabata heavy-bag

Saturday

1. Warm-up
2. Snatch, C&J technique, 20-35k, 50k
3. Max rounds, 15 minutes, wearing 35# weight-vest: Sand-bag Get-ups, 4 each side, 55# bag; dips, 5; pull-up, 3
---
2. Keep doing the snatch at +35# for a while, doing good lifts at this weight. Made progress with the Jerk, just have to remember the feeling of pushing out of the rack from the shoulder, like the shoulder is pushing the bar upward as a continuation of the leg drive, then the whole body drops under the bar as the arms extend.
3. 7 + :35 (!)

Friday

1. Warm-up
2. Snatch, C&J technique, 20-35k, 50k
3. 3 rounds for time:
Turkish Get-up, 4 each side, 30#
Push-ups, 6
Pull-ups, 3
---
2. 5 rounds for each, focused on getting two good ones in each round, made it up to Bar+35# on snatch and Bar+65# on C&J. Should set rounds for at least 3:00 each, really give this the time it needs.
3. 5:25

Thursday

1. Warm-up
2. Max rounds, 15 minutes:
Wall-ball, 21
Box jumps, 15
---
6 rounds + 1:11

Wednesday

1. Warm-up
2. 5 x 3:00 rounds - Dead-lifts, 3, 80k + 10#; handstands, :10; L-Sit, :10
3. Tabata Heavy-bag

Tuesday II

Run - 300 kc for time
---
18:20

Tuesday

1. Warm-up
2. 30:00 Snatch, C&J Technique work: 20k-32K, 40k

Monday II

1. Warm-up run to field
2. One mile run
3. Return run

Monday

1. Warm-up
2. A better "Baseline" - 3 rounds for time
Pull-ups, 6
Dead-lifts, 6, 80k+10#
DB Thrusters, 9, 30#
Push-ups, 9
Squats, 18
Sit-ups, 18
---
9:58

Sunday

1. Warm-up
2. Super-sets
Back Squat, 3 x 10, 70k+15#
DB Shoulder Press, 3 x 10, 45#
3. Tabata Heavy-Bag

Saturday

1. Warm-up
2. Max sets, 10 minutes: Dead-lift, 3, 80K+10#/Push-press, 3, 85#
3. Max sets, 5 minutes: Dip, 3/Pull-up, 3
---
2. 11
3. 12

Friday

1. Warm-up
2. 3 Rounds for time:
Lift and push big trailer from garden to edge of clearing
SDHP with trailer, 6
Lift and pull trailer back to start
Burpees, 6
---
2. 5:58

Wednesday

1. Warm-up
2. "Baseline"
Baseline, 3 rounds for time

Dead-lift, 6
Pull-up, 9
DB Thrusters, 12, 25#
Push-ups, 15,
Squats, 18
Sit-ups, 21
1 minute rest

---
11:41
Needs tweaking. Too many pull-ups, dead-lift too heavy and thrusters too light. Go with 80k + 10# on dead-lift, and 30# DB on the thrusters

Tuesday

1. Warm-up
2. Front-squat: 3 x 5; 60k + 15#
3. Push-press: 3 x 5; 115#

Sunday

1. Warm-up
2. 5 x 3:00 rounds - Dead-lifts, 3, body-weight (80k + 10#); handstands, :10; L-Sit, :10

Saturday

1. Warm-up
2. Snatch, C&J technique work: 20k-32k; 40k
3. Run - warm-up run to field; 4 x .25 mile laps; run home
---
3.
Warm-up: .6 miles, un-timed
Quarter miles - 1:31, 1:34, 1:36, 1:38 - overall 6:21/mi pace
Run home: .9 miles, 6:42, 7:29/mi pace
Total distance - 2.5 miles

Friday

1. Warm-up
2. Super-sets
Back-Squat: 3 x 10, 70k + 15#
DB Shoulder Press: 3 x 10, 45#

Thursday

1. Warm-up
2. Snatch, C&J technique, 30k
3. Max rounds, 15 minutes, wearing 35# weight-vest: Sand-bag Get-ups, 4 each side, 55# bag; dips, 5; pull-up, 3
---
2. Snatch: 3 x 3, 30k/C&J: 3 x 3, 40k
3. 7 rounds + :29

Wednesday

1. Warm-up
2. Front-squat: 3 x 5; 60k + 10#
3. Push-press: 2 x 5; 115#

Tuesday

1. Warm-up
2. Run:

Jog to Homewood Park field. Distance - .6 miles, at 10:00/mile pace
4 x 1/4 mile Laps (start at halfway path or baseball field foul line, touch last tree on the right, touch first fence-post, touch last fence post, return to starting line = .25 miles). 1:43, 1:43, 1:42, 1:41. (Relevant paces were 6:55, 6:41, 6:41, 6:35. Average pace for the mile was 6:44.)
Run home. - .71 miles, 5:24 (7:36/mile pace). (Route starts at playground, then down Leslie, Finch, Brunswick, Harmon pedestrian path, Hutting, Haywood).

Monday

1. Warm-up
2. 5 x 3:00 rounds - Dead-lifts, 3, 90k + 10#; handstands, :10; L-Sit, :10

Sunday

1. Warm-up
2. Snatch, C&J technique work with 20k bar + 20#
3. The Unabomber - 14:07 - 5:56; 4:40; 3:30

Saturday

1. Warm-up
2. Super-sets
Back-Squat: 3 x 10, 70k + 10#
DB Shoulder Press: 2 x 10, 45#

Friday

1. Warm-up
2. Snatch, C&J technique work with 20k bar
3. Max rounds, 15 minutes, wearing 35# weight-vest: Sand-bag Get-ups, 4 each side, 55# bag; dips, 5; pull-up, 5. (6 rounds + :10; next time, program this with 3 pull-ups - same benefit and less disruption to the flow)

Thursday

1. Warm-up
2. Front-Squat: 3 x 5, 60k + 5#
3. Push-Press: 3 x 5, 95#

Wednesday

1. Warm-up
2. 15-12-6: wallball, 20#; SDHP, 35# DB; Push-Press, 35# DB (4:58)
3. Run, treadmill, 1 mile (7:26)

Atlanta Hyatt Regency on Peachtree (nice gym)

Monday

1. Warm-up
2. Dead-lifts: 3 x 3, 110k + 10#
3. Handstand/L-Sit, 5 x 2:00 rounds

Sunday

1. Warm-up
2. Snatch, C&J Technique work, 20k bar
3. "The Unabomber" - For time, 3 laps of Evans Loop: First lap, 35# weight vest + 55# sand-bag; Second lap, 35# weight vest; Third lap, just run.
---
2. just technique, not counting reps, just doing the lifts over and over again, correcting noticeable flaws.
3. 14:34 - 6:19/4:43/3:30

Friday

1. Warm-up
2. Super-sets:
Back-Squat, 3 x 10 , 70k + 5#
DB Shoulder Press, 1 x 10, 45#

Thursday

1. Warm-up
2. Front-squat: 3 x 5, 60k
3. Push Press: 3 x 5, 40K

Wednesday

1. Warm-up
2. Snatch, C&J technique work with 20k bar
3. 3 rounds, 1:30/:30 rest - 12 wall-ball, 9 box-jumps, 12 KB swings (55#) - intense, could expand to four rounds with more rest time...

Tuesday

1. Warm-up
2. Dead-lift: 3 x 3, 110K
3. Alt. handstands/L-Sits, 5 2:00 rounds

Monday

1. Warm-up
2. 4 rounds for time, wearing 35# weight-vest: Sand-bag Get-ups, 4 each side, 55# bag; dips, 5; pull-up, 5. (8:38)

Sunday

1. Warm-up
2. Back-Squat, 3 x 10, 70k
3. DB Shoulder Press, 3 x 10, 40#

Saturday

1. Warm-up
2. Snatch: 1 x 10, 40k
3. 6 Hill-runs, :40 sprint/2:00 return to start (walk or jog back and rest as time allows)

Friday

1. Warm-up
2. Super-sets:
Back-squat, 6 x 6, 70k
DB Shoulder press, 6x6, 40#

Thursday

1. Warm-up
2. Hanging C&J: 1 x 10; 40k
3. 3 rounds for time: 4 jerks (2 each side), 40k; 6 pull-ups; 9 push-ups; 12 weighted overhead sit-ups, 20k. (5:25)

Wednesday

1. Warm-up

2. Power-snatch: 1, 50k

3. Snatch (deep, with OHS if needed): 1 x 10, 40k

4. Fran-ish: 65# Barbell Thruster/Pull-up; 21/12, 15/9, 9/6 (4:07)

Tuesday

1. Warm-up
2. Power snatch: 1 x 5, 40k
3. Power clean: 1 x 5, 60k
4. 3 rounds for time: 15 KB swing, 55#; 15 DB push press, 25# (3:38)

Monday

1. Warm-up
2. Power-snatch: 1, 49k
3. Snatch: 1 x 4, 40k
4. Clean & Jerk: 1 x 3, 60k
5. Super-sets:
Back-Squat: 3 x 3, 90k
Weighted sit-ups: 3 x 15, 10k

Saturday

1. Warm-up

2. Snatch: 1 heavy, 1 x 4; 47k, 40k

3. C&J: 1 x 4; 60k

4. Front squat: single heavy; 90k

5. 3 rounds for time: Cleans, 3, 60k; Burpees, 7 (4:11)

Thursday

1. Warm-up
2. Muscle-snatch: 1 x 3; 20k
3. Snatch: 1 x 5; 40k
4. Clean: 1 x 4; 60k
5. For time (all jerks, alternating legs, with 20k bar): 5 jerks, 15 pull-ups, :30 rest; 10/10/:30; 20/5/:30; 5/10/:30. (6:36)

Wednesday

1. Warm-up

2. Snatch: 1 x 5; 42k, 40k

3. Clean: 1 x 4; 62k, 70k, 75k, 80k (!)

4. Back-squat: 3 x 3; 80k

5. Abs: Sit-ups, 15, 15k; K2E, 15; roll-outs, 15

Tuesday

1. Warm-up
2. Snatch: 1 x 5, 40k
3. Clean: 1 x 5, 60k
4. Jerk: 6 x 5, 20k (alternating legs)

Monday

1. Warm-up

2. 40 rounds wearing 35# weight-vest, using a 50# sand-bag: SB clean and push-press over patio-railing, run up stairs to retrieve sb, shoulder clean sb, sb walk down stairs to starting point, front squat sb and gently place sb on ground. (19:49)

Sunday

1. Warm-up
2. Supersets
Back squats, 6x6, 75k
Shoulder- presses, 6x6, 40#

Saturday

1. Warm-up

2. Handstand/L-Sit, 5 Rounds, 2 minute intervals

3. 4 rounds for time, wearing 35# weightvest

Sand Bag Get Up (SBGU), 4 each side, 55#

Dips, 5

Pull-ups, 5

---

8:12 (!)

Thursday

1. Warm-up

2. Snatch: 1 x 3, 40k

3. C&J: 1 x 3, 40k

4. 3 rounds for time, wearing 35# weight vest: a) Sandbag power clean and push press, 8, 50# bag; b) 100m run. (6:10)

Wednesday

1. Warm-up

2. Snatch: 2 x 4, 40k

3. C&J: 2 x 3, 50k

4. Snatch Push-press + OHS: 3 + 3 x 4, 30k

5. Ab Roll-out: 3 x 15

Tuesday

1. Warm-up
2. Snatch: heavy single (emphasize form) - last two singles good, 40k
3. Clean: heavy single, 67k
4. Jerk: heavy single, 50k (good, done outside)
5. 4 rounds for time: 5 box jumps, 10 pull-ups, 30 seconds rest. (5:04)

Monday

1. Warm-up
2. Snatch: 1 x 3; 40k, 42k, 45k
3. Clean & Jerk: 1 x 3; 50k, 50k, 52k
4. Back squat: 2 x 2; 80k
5. Turkish Get-up: 3 x 5/side; 25#
---
5. 4:44

Friday

1. Warm-up
2. Super-sets
Back squat, 6x6, 70k
Shoulder press, 6x6, 40#

Thursday

1. Warm-up
2. Cleans: 5 x 3; 60k, 62k, 65k

Wednesday

1. Warm-up
2. Snatch - 10 x 1 minute rounds, 3 reps, 40k

Tuesday

1. Warm-up
2. Handstand/L-Sit, 5 rounds, 2 minute intervals
3. 4 rounds for time, with weight vest

Turkish Get-up (with sand-bag on shoulder), 4, each side
Dips, 5
Pull-ups, 5
---
3. 8:58 (!)

Monday

1. Warm-up
2. Dead-lifts, 6x6, 90k

Sunday

1. Warm-up
2. Wall-ball, 150

Saturday

1. Warm-up
2. 100 box jumps

Friday

1. Warm-up
2. "Baseline"
Baseline, 3 rounds for time

Deadlift, 6, 90k
Pull-ups, 9
DB Thrusters, 12
Push-ups, 15,
Squats, 18
Sit-ups, 21
1 minute rest

---
2. 12:35

Thursday

1. Warm-up
2. Cleans - 3x5, 60k
3. OHS - 4 x 1 minute rounds, 10 reps, 20k
---
as rx'd

Wednesday

1. Warm-up
2. Snatch - 10 x 1 minute rounds, 3 reps, 40k
---
as rx'd

Tuesday

1. Warm-up
2. Handstand/L-Sit, 5 rounds, 2 minute intervals
3. 4 rounds for time, with weight vest

Turkish Get-up (with sand-bag on shoulder), 4, each side
Dips, 5
Pull-ups, 5

---
3. as rx'd - 10:40

Monday

1. Warm-up
2. Deadlifts, 3x5, 115k

Sunday

1. Warm-up
2. As many sets as possible in 15 minutes

Back-squat, 3, 70k
Shoulder Press, 3, 40#

3. As many sets as possible in 15 minutes

Dips, 3, weight-vest
Pull-ups, 3, weight-vest

---
2. 16
3. 15

Saturday

1. Warm-up
2. "Baseline"
Baseline, 3 rounds for time

Deadlift, 6, 90k
Pull-ups, 9
DB Thrusters, 12
Push-ups, 15,
Squats, 18
Sit-ups, 21
1 minute rest

---
As rx'd, 13:19 (includes 2 minutes rest)

Friday

1. Warm-up
2. Cleans - 5x2, 40K; 3x2, 50k; Max Reps x 2, 60k
---
60 k reps - 4, 5 (solid, good form)

Thursday

1. Warm-up
2. Snatch, 3x6
3. 3 rounds for time

KB Swings, 15, 55#
Sit-ups, 21
DB Crawls, up-and-backx2, 25#

---
2. 40k x 4, 42k x 2
3. 5:59 (!)

Wednesday

1. Warm-up
2. Deadlifts, 3x5, 115k
3. "Meyer" 5 rounds, 1:30/round

8 DB Thrusters, 40#
6 Burpees

Tuesday

1. Warm-up
2. Super-sets

Back-squats, 6x6, 75k
Shoulder press, 6x6, 40#

Saturday

4 Rounds for time
Trailer drag
Portage Lunge, 10 steps
Burpees, 6
Portage Lunge, 10 steps
Trailer drag
---
11:40
with Leah (scaled)

Friday

6 rounds for time:
Run, 50 m
Drag boat trailer, 50 m
Canoe portage, alternate 5 lunges/5 steps, 50m
---
12:16

Thursday

1. Warm-up
2. Cleans - 5, 3, 3, 2, 2
3. 3 rounds for time -
KB Swings, 15, 55#
Sit-ups, 21
DB Crawls, up-and-backx2, 25#
---
1. 3x2 minute rounds, 5 pull ups+10 push-ups+15 squats
2. 40k, 50k, 50k, 60k, 60k
3. 6:02 (!)
Cleans felt great - warm up really helps.

Wednesday

1. Snatch, 3,3,3,3,4,4 - 40k
2. Chelsea, 5 minutes, 1 minute rounds, each minute

5 pull-ups
10 push-ups
15 air squats

Tuesday

1. Handstand/L-Sit, 5 rounds, 2 minute intervals
2. 4 rounds for time, with weight vest
Turkish Get-up (with sand-bag on shoulder), 4, each side
Dips, 5
Pull-ups, 5

Monday

1. Deadlifts, 3x5, 112k
2. Meyer, 5x1:12 minute rounds, each round

DB Thrusters, 6, 40#
Burpees, 4

---
1. 40k, 70k, 110k, 112k, 112k
2. as rx'd

Sunday

Super-sets

Back-squat, 6x6, 77k
DB Shoulder Press, 6x6, 40#

2. Bugsy, 5x1 minute rounds, each round

KB Swings, 10
Sit-ups, 10

---
As rx'd

Friday

1. Deadlifts, 3x5, 110k
2. Meyer, 4x1:15 minute rounds, each round

DB Thrusters, 6, 40#
Burpees, 4

Thursday

1. Run, loop

2. Cleans, 5x3 - 40k, 3x3 - 50k, 2x3 - 60k

Wednesday

1. Snatch, 3,3,3,3,3,4 - 40k
2. Chelsea, 5 minutes, 1 minute rounds, each minute

5 pull-ups
10 push-ups
15 air squats

---
as rx'd

Tuesday

1. Run, loop
2. Handstand/L-Sit, 5 rounds, 2 minute intervals
---
1. 11:18
2. as rx'd

Monday

1. Deadlifts, 4x3, 110k
2. Meyer, 4x1:15 minute rounds, each round

DB Thrusters, 6, 40#
Burpees, 4

---
1. As rx'd - this felt pretty good.
2. Tried with 10 Thrusters and 5 Burpees and died in the second round...try with fewer reps and a little more time.

Sunday

1. Super-sets

Back-squat, 6x6, 75k
DB Shoulder Press, 6x6, 40#

2. Bugsy, 5x1 minute rounds, each round

KB Swings, 10
Ab Roll-outs, 5

---
As Rx'd.

Saturday

1. Cleans, 5x3 - 40k, 3x3 - 50k, 2x3 - 60k

2. Chelsea, 5 minutes, 1 minute per round, each round

Pull-ups, 5
Push-ups, 10
Squats, 15

---
1. Nice long cleans session - allows for a significant number of reps (30 overall). Lots of time to focus on technique. Worth repeating this workout.
2. Tidy met-con. Like this approach to sneaking in some sweat time.

Thursday

1. Handstand/L-Sit, 5 rounds, 2 minute intervals

2. Deadlifts, 3x3, 115k
---
As rx'd

Tuesday

1. Run, loop

2. Cleans, 3-2-2-1-1
---
1. 11:07

2. 5-2-2-1-1-2-3-3-3, 20k, 40k, 50k, 60k, 60k, 60k.40k, 40k, 40k

Next time for cleans - 5x3 - 40k, 3x3 - 50k, 1x3 - 60k

Monday

1. Snatches, 5x5, 40k (lots of rest)

2. 3 Rounds for time

KB Swings, 15, 55#
Sit-ups, 21
DB Crawls, Up-and-Back x 2, 25#

---
1. Didn't love sets of 5...did 5x3. Moved hand-grip in slightly to relieve pressure on wrist (especially right wrist) and that seems to work fine...grip is now mid-point between the end and first ring.
2. 6:42

Sunday

Super-sets

Back-squat, 6x6, 75k
DB Shoulder Press, 6x6, 35#

Saturday

1. Cleans, 5-3-2-2-2, work up to good-form max

2. 6 rounds for time

DB Thrusters, 6, 35#
Burpees, 6
Pull-ups, 6
Deadlifts, 6, 90k

---
1. Did 3-2-2-1-1, worked up to 60k on last two...surprised myself by getting low in the clean...
2. 14:27

Friday

Snatch, 3x5, 40k (lots of rest between sets)
OHS, 5x3, 40k
---
As Rx'd
OHS causing pain in right wrist in later reps of last set.
Next snatch day - try 5x5 snatches with max rest, and skip the OHS.

Thursday

1. Run, loop

2. Power Cleans, 3x5, 60k
---
1. 10:48
2. Reduced to 50k. Unhappy with turnover time, may need to work back up using lighter weights. Last couple of lifts felt pretty good - got the feel of tightening the traps to keep the bar close, and that gave the bar more jump.

Wednesday

Handstand/L-Sit, 5 rounds, 2 minute intervals

Deadlifts, 6x6, 90k

---
Rx'd

Tuesday

1. Superset

Back squats, 6x6, 70k
DB shoulder press, 6x6, 35#

2. 3 Rounds for time

KB Swings, 15, 55#
Sit-ups, 21
DB Crawls, Up-and-Back x 2, 25#

---
1. As Rx'd
2. 6:50

Monday

Snatch, 3x5, 40k (lots of rest between sets)
OHS, 5x3, 40k

Sunday

1. Run, loop

2. 10 rounds, 1 minute per round

Dips, 3, weight-vest
Pull-ups, 3, weight-vest, alternating grips

---
1. 11:08 (!)
2. As Rx'd

Saturday

Not a rest day after all...



Deadlifts, 6x3, 60k; 6x3, 90k; 50, 60k



As Rx'd



Trying to heal a slightly tweaked back.

Friday

Snatch, 3x5, 40k (lots of rest between sets)
OHS, 5x3, 40k

As Rx'd

Thursday

As Rx'd
10:45

Improving on the hand-stands - slight arm bend, and shoulder push, leading to better balance, more time with feet away from the wall...

Thursday

Warm-up

Handstand/L-sit, 5 rounds, 2 minute intervals

3 Rounds for time -

Turkish Get-Up, 4 each side, 35#
Pull-up - medicine ball, 6
Push-up Bosu Bounces, 8
Bounders (over bosu), 10 each side
Medicine Ball Mountain Climbers, 12 each side

Wednesday, March 25, 2009

Deadlifts, 6x6, 90k
Pullups, 6x6

Tuesday, March 24, 2009

Back Squats, 6x6, 70k
DB Shoulder Press, 6x6, 35#