Wednesday August 6th 2014

A. Emom 8 min – Front squat + Thruster (build)
B1. 5 sets – Segmented snatch DL x 2 (80%); rest 30 sec
B2. Snatch x 1; rest 2 min
C. GH raise; 10-12 x 3; rest 90 sec
10 min amrap @80%:
5 Tng HPs (135/95#)
30 DUs
5 CTB chin up
200m run

rest 3 min

10 min amrap @80%:
row 250m
8 HR push ups
6 DL (135/95#)

rest 3 min

10 min amrap @80%:
5 burpees
10 KB swing
10 walking lunges




Monday June 23rd, 2014

Z1 30 min AD

A. Power snatch + snatch 105lbs 1.1 x 4; rest 15/3min
B. Jerk @1.2.x.2 135 1.1 x 5; rest 2 min
C. Clean pull 140lbs x 4, 5 sets; rest 2 min
D. Back squat @ 2.1.X.2 160 x 5, 2sets , 170lbs x 4, 3sets; rest 3 min


Taking a week off from lifting made it hard to come back today.  It’s as if I never picked up a barbell. I’m really trying to stay on my heels and finish my pull.  I’m not sure why I started pulling with my quads but I think it must be because of my back injury last year.  Sounds good, now to fix it with repetition, oh and the whole looking down thing, yeah gotta work on that too.  Good lifting sesh today.  The jerk felt a lot heavier than it should have.

Beach Week

I started the week with the plan to go to a local box here in town. I went twice then decided not to go back. Instead I did a workout on the beach! I thought I would play hold’em but I didn’t hAve a regular deck of cards. All I had was skip bo cards. So instead of suits I had colors.
Green-handstand walk
Pink-sit ups
Purple-walking lunges
Wild card-10 burpees

Thursday – 5 more people joined in!
Green-shuttle run
Pink- air squats
Purple- crab walk (these suck)
Wild card- 10 box jumps (we dug a big hole in the sand and jumped out of it)

Rest 5 min
10 shuttle run then 60 sec plank.



Monday May 12th 2013

AM – CP tester
AMRAP in 10 minutes:
3 Muscle-ups +2 Ring Dips
3 DL @ 215lb

Got 5 sets

PM – MAP Running on flat 5 x Run 5 minutes @ 80-82% Max HR, 3 min walk b/t
Did both in the same workout. Can’t do a double tonight. The CP battery test was fun. I had to share a set of rings so that slowed me down a little but not much. I found I needed the recovery time on the muscle ups. This hasn’t happened in a long time!


Friday May 9th, 2014

Good luck to those at Regionals this weekend!!!!

A. Power Snatch Cluster, x 2 sets, 4-5 min @ 50kg
B. Power Snatch CLuster, 1.1 x 2 sets, 4-5 min 52kg
C1. Snatch Pull @ 13X0, 3 reps @ 100% RM x 3 sets, 10 sec 60kg
C2. Walk-in Box Jump Cluster, 1.1.1 x 3 sets, 1:30 min 24″
C3. Wtd Bar Dips @ 30X0, 3-5 reps x 3 sets, 1:30 min 36lb
D1. Back Squat @ 20X1, 5-5-5, 1:30 min – 80kg
D2. One Arm DB Rows @ 20X0, 4-6/arm x 3 sets, 1:30 min (30 sec b/t arms) 30lb

PM off

I'm ready for a vacation!

I’m ready for a vacation!

Tuesday April 29th 2014

I had to do clusters for the FS. In the third set it was almost 60 sec clusters. I had to drop to 170 for set 5. Nice way to sneak a little gvt in the KB front squat. Hopefully I can still move tomorrow. Thank you Steve Pzyboker for doing this workout with me. Please do bring the forklift next time!



Wednesday April 16th 2014

Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets
Four sets of:
Clean Pull x @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb Deadlift x 6 reps
30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps
(use Games standards on the box jumps – open hip at top with feet on the box)
Rest exactly 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
10 GHD Sit-Ups
10 Walking Lunges with 55/35 lbs per hand

Invictus program today. I really like the oly tech work they include in their programming. The workout was deadlifts today which my coach hasn’t programmed in a year with substantial weight. I struggled big time. OPT says you don’t need to consistently deadlift to maintain deadlift weight. I agree with that in regards to absolute strength however I feel I still need to deadlift substantial weight for endurance.