12.03.19 Week 2/Day 1

Snatch technique work/light

Clean technique work/light

3 rounds NFT
10 chest pass GHD sit-ups (14#)
15 ball slams (40#)

2 months ago | 0 notes | Reblog |
oly cycle, snatch, clean, ghd, sit-ups, ball slam,

12.03.16 Week 1/Day 2

Snatch technique work/light

Front Squat
45x5
135x5
225x4x4

2 months ago | 0 notes | Reblog |
oly cycle, squat, front squat, snatch,

12.03.12 Week 1/Day 1

Squat
45x5
135x5
225x5
275x5x3

Snatch (light)
3-3-3-4-3

Clean (light)
3-3-3-3

Little O-lifty time!

2 months ago | 0 notes | Reblog |
oly cycle, squat, snatch, clean,

12.03.11

More time on the rower… 17 mins:

2 min w/u
1 min sprint
2 min easy
1 min sprint
2 min easy
1 min sprint
2 min easy
1 min sprint
2 min easy
1 min sprint
2 min cool down

Lot easier than last time.

2 months ago | 0 notes | Reblog |
row, conditioning, back-off,

12.03.07 NEW SBWC!

lbs…

Squat
45x5
135x5
225x5
275x2
315x2x2

Press
45x5
75x5
105x3
125x3x5

Conditioning
5 RNFT
10 ball slams (40#)
15 kb swings (1 pood)
20 GHD sit ups

SBWC! SBWC! SBWC! SBWC! SBWC! SBWC! SBWC! SBWC! SBWC! SBWC!

2 months ago | 1 note | Reblog |
squat, press, conditioning, metcon, ball slam, kb swings, ghd, sit-ups,

12.03.05

Some time on the rower… 17 mins:

2 min w/u
1 min sprint
2 min easy
1 min sprint
2 min easy
1 min sprint
2 min easy
1 min sprint
2 min easy
1 min sprint
2 min cool down

Shit man. I couldn’t walk up the stairs afterward. Felt good.

2 months ago | 0 notes | Reblog |
row, conditioning, back-off,

12.03.02 WEEK 12/DAY 3

W/U
~600m row

lbs…

Bench
45x5
95x5
135x5
185x5x5

Squats
45x5
135x5 (front)
225x5 (front)
225?x1

Chins
45: 5-5-4

Little row warmup to wake up/get blood going. Wide grip bench: never done this, felt solid. Knee acting up again, pulled plug before aggravating any more.

2 months ago | 0 notes | Reblog |
bench press, strength cycle, back-off, squat, chin ups,

12.02.29 WEEK 12/DAY 2

lbs…

Squat
45x5
135x5
225x5
315x5x3

PC
45x3
95x3
135x3x4
Clean
135x3

Shit ass squats. Knee barking a bit. I like good old fashioned cleans. F the power version.

2 months ago | 0 notes | Reblog |
strength cycle, back-off, squat, power clean, clean,

12.02.27 WEEK 12/DAY 1

lbs…

Press
45x5
75x5
110x2
125x1
150x1x3 PR

DE Bench
145x3x10

Took off last Weds and Fri… Sort of mailed tonight in, didn’t much feel like lifting so I am not surprised I didn’t hit triples or doubles (where last week I think I would have), though this is the second 1RM PR in last 2 months and huge increase over July (130)!

Really can’t wait to be back in at the new SBWC.

3 months ago | 0 notes | Reblog |
PR, press, bench press, dynamic effort, strength cycle,

12.02.21 WEEK 11/DAY 1

lbs…

Press
45x5
75x5
105x3
125x1
145x3x3 PR!!!

DE Bench
145x3x10

Newly established 1RM for triples! Progress fucking rules!

3 months ago | 0 notes | Reblog |
strength cycle, meet cycle, competition prep, press, dynamic effort, bench press, PR,