Back squat
3x5 at 85% - 255lbs
2x5 a5 50% - 150lbs
Ladder Up AMRAP in 9 Minutes
Deadlifts @ 50% of 1 RM
Box Jumps 24/20
Hand Release Push Ups
Begin with one rep, then add one rep each round and continue until time expires.
177 reps (round of 10 + 1 box jump in round of 11) at 205lbs
Workout Log
Friday, May 1, 2015
Thursday, April 30, 2015
Wednesday, April 29, 2015
Bench press + Renegade row/Lunge/Double under
Bench Press (3 Sets of 3 @ 90% of 1RM)
171lbs
Bench Press (Max Reps @ 50% of 1RM)
25 reps at 95lbs
5 Rounds for time
10 Three Count Renegade Rows (Push Up, Row, Row) 40lbs DBs
10 Weighted Lunges 40lbs DBs
10 Pull Ups
30 Double Unders
13:50
171lbs
Bench Press (Max Reps @ 50% of 1RM)
25 reps at 95lbs
5 Rounds for time
10 Three Count Renegade Rows (Push Up, Row, Row) 40lbs DBs
10 Weighted Lunges 40lbs DBs
10 Pull Ups
30 Double Unders
13:50
Tuesday, April 28, 2015
Hang clean + Jerk balance + Ground to overhead/Burpee/Run
Hang Clean (Work to a Heavy 3 Rep)
185lbs
Probably could have gone up
Jerk Balance (2 Sets of 3 @ 80%)
Did 1x3 at 170lbs
This was 10lbs less than 80%, had no shot at 80%. This was really a struggle.
3 Rounds for time
10 Ground to Overhead 135/95
10 Burpee Lateral Hops
Run 400m
11:58
185lbs
Probably could have gone up
Jerk Balance (2 Sets of 3 @ 80%)
Did 1x3 at 170lbs
This was 10lbs less than 80%, had no shot at 80%. This was really a struggle.
3 Rounds for time
10 Ground to Overhead 135/95
10 Burpee Lateral Hops
Run 400m
11:58
Sunday, April 19, 2015
Snatch + Clean and jerk + Row/Thruster/Pull up
Didn't take notes but I think...
Snatch to like 165 or 170 or something
Clean and jerk to 210 or 215 or something
Cleaned 220 maybe, and 225
Jackie
For time:
Row 1K
50 thruster, 45lbs barbell
30 pull up
6:37 (PR)
Back extension/hip extension
1x20 bodyweight
1x20 with 45lbs plate
Snatch to like 165 or 170 or something
Clean and jerk to 210 or 215 or something
Cleaned 220 maybe, and 225
Jackie
For time:
Row 1K
50 thruster, 45lbs barbell
30 pull up
6:37 (PR)
Back extension/hip extension
1x20 bodyweight
1x20 with 45lbs plate
Friday, April 17, 2015
Back squat + Overhead squat/KB swing/Run
Back Squat 5s
255-265-252-240
265 for a set of 5 is a pretty good day for me, considering I did that for a double only a couple of weeks ago.
With a 12 Minute Clock
4 Rounds
10 Overhead Squats 95/65
20 Russian Kettlebell Swings 1.5/1pood
Run 200m
Then Max Effort Muscle Ups with Remaining Time.
10 muscle ups
255-265-252-240
265 for a set of 5 is a pretty good day for me, considering I did that for a double only a couple of weeks ago.
With a 12 Minute Clock
4 Rounds
10 Overhead Squats 95/65
20 Russian Kettlebell Swings 1.5/1pood
Run 200m
Then Max Effort Muscle Ups with Remaining Time.
10 muscle ups
Thursday, April 16, 2015
Snatch + Clean and jerk + Straight leg deadlift + Shoulder press
Snatch pull to knee + pause + hang snatch + hang snatch
Small jumps from 135 to 155 with some weird misses. Back offs at 135, 145, and 150.
Clean + 2 jerks
135-155-165-175-185-190-195, missed jerk at 200
SLDL, 8s
225-235-245
3x5 shoulder press
110lbs
Small jumps from 135 to 155 with some weird misses. Back offs at 135, 145, and 150.
Clean + 2 jerks
135-155-165-175-185-190-195, missed jerk at 200
SLDL, 8s
225-235-245
3x5 shoulder press
110lbs
Wednesday, April 15, 2015
Power clean + Jerk balance + Power clean/Push jerk/Burpee box jump
Power Clean (1 Set of 5 @ 70%) - 135lbs
Power Clean (2 Sets of 5 @ 80%) - 155lbs
Jerk Balance (2 Sets of 5 @ 60% - 70%) - 135lbs
EMOM for 12 Minutes
Odd Minutes: 3 Power Cleans + 1 Push Jerk @ 70% - 80%
Even Minutes: 5 Burpee Box Jumps; add 1 rep each round if possible
145lbs
Power Clean (2 Sets of 5 @ 80%) - 155lbs
Jerk Balance (2 Sets of 5 @ 60% - 70%) - 135lbs
EMOM for 12 Minutes
Odd Minutes: 3 Power Cleans + 1 Push Jerk @ 70% - 80%
Even Minutes: 5 Burpee Box Jumps; add 1 rep each round if possible
145lbs
Tuesday, April 14, 2015
Shoulder press + Pendlay Row + HSPU/Deadlift/Double under
A. : Shoulder Press (3 Sets of 3 @ 90% of 1 RM)
115lbs
B. : Pendlay Row (3 Sets of 5 @ 5-10# More Than Last Week)
175lbs
AMRAP in 11 Minutes
5 Handstand Push Ups
10 Deadlifts 225/135
30 Double Unders
235 reps
115lbs
B. : Pendlay Row (3 Sets of 5 @ 5-10# More Than Last Week)
175lbs
AMRAP in 11 Minutes
5 Handstand Push Ups
10 Deadlifts 225/135
30 Double Unders
235 reps
Monday, April 13, 2015
Back squat + GHR + Glute bridge + Lunge
Back squat
3x3 at 260lbs
2x5 at 155lbs
2x8 "bottom squats"
3x5 Glute-ham raise
3x12 Glute bridge with barbell, 135lbs
3x20 walking lunge with 45lbs DBs
3x3 at 260lbs
2x5 at 155lbs
2x8 "bottom squats"
3x5 Glute-ham raise
3x12 Glute bridge with barbell, 135lbs
3x20 walking lunge with 45lbs DBs
Sunday, April 12, 2015
Snatch + Clean and jerk
Power snatch until you can't, then full
Powers to 150 (PR)
Full to 165
170 landed pretty hard on my left arm
Power clean + push jerk until you can't, then full/split
Power clean + push jerk 196 (PRs all around)
Full clean + push jerk at 200
Full cean + split jerk to 205
Couldn't jerk 215 but cleaned it twice
Pushed the sled a bit. It was hard.
Powers to 150 (PR)
Full to 165
170 landed pretty hard on my left arm
Power clean + push jerk until you can't, then full/split
Power clean + push jerk 196 (PRs all around)
Full clean + push jerk at 200
Full cean + split jerk to 205
Couldn't jerk 215 but cleaned it twice
Pushed the sled a bit. It was hard.
Saturday, April 11, 2015
Clean and jerk + Shoulder press/Pendlay row
Power clean + push jerk double
Hit 180
Took two tries for 175 and 180
Hit a power clean + push jerk at 185, which I'm sure was a PR. Had to squat on the second clean and then didn't have the jerk.
A/B Shoulder press/Pendlay row
3s for press, 5s for row
Worked up to a single set of 115/185, then had to go.
Hit 180
Took two tries for 175 and 180
Hit a power clean + push jerk at 185, which I'm sure was a PR. Had to squat on the second clean and then didn't have the jerk.
A/B Shoulder press/Pendlay row
3s for press, 5s for row
Worked up to a single set of 115/185, then had to go.
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