Monday, 5.20.13

Strength:

Overhead Squat- 35x10, 55x8, 75x6, 95x5, 115x3, 125x3, 130x3

Back Squat- 135x5, 145x5, the 5 sets of 165x5

Core: Completed 3 rounds of each exercise between strength sets
-25 V-Ups
-25 Hollow Rocks with 15lb plate overhead
-25 Sit Ups with 15lb plate
-30 Russian Twists with 25lb plate
-5x20 Side Bends

Stabilization: 3x20 of Hip Extention and Reverse Hypers

Conditioning: 5 Rounds of
-20 Ground to Overhead with 25lb plate
-20 Front Squats @ 45lb barbell
rest 1 minute between each set

Sunday, 5.19.13

Conditioning: "Jackie"
-1000m Row
-50 Thrusters @ 45lbs
-30 Pull Ups

didnt time it, but I did see that I did the row in 3:58

Conditioning #2:
-50 Wall Balls
-50 Ring Rows
-50 Pistols
-50 Dumbbell Snatch @ 40lbs

Again, not for time

3x3 of 1 Burpee + one hips to rings

Saturday, 5.18.13

Conditioning: For Time
-500m Row
  2 Rounds of-
  -50 Warrior Sit Ups
  -50 Thrusters @ 55lbs
  -50 1 Arm Kettlebell Swings
  -50 SDHP @ 55lbs
-500m Row

wait 2 mins, then 50 Burpee Broad Jumps

23:49 + 5:52

Friday, 5.17.13

Strength:

Deadlifts: 125x5, 195x4, 225x3, 250x2, 275x1, 305x1 (Fail)....stopped here. I felt way too weak

Dips: 6, 6, 6, 6, 6

LATER

-1.5 Mile Run

Conditioning: 15:00 EMOM of
-3 Ring Dips
-5 Deadlifts@ 175lbs
-7 Box Jumps @ 24inch

Thursday, 5.16.13

Super Active Rest Day ( basically no strength training......kinda)

-2 Rope Climbs with arms only!!
-Tabata Squats (all 19)
-2:15 hollow hold with tanner pushing on my legs
-500 Sit Ups unbroken
-Tabata Squats (21, 19 for 5 rounds, 20 for 2 rounds)

LATER

Conditioning: On the Minute for 5 rounds (10mins total)
-5 KB swings @ 70lbs
-40 Shuttle (0-10,0-20-,0-30,0-40)
-Rest 1 Min

5 Rounds of Max HSPU, then 15 Hollow Rocks after wach round

HSPU: 15, 10, 10, 10, 11

Wednesday, 5.15.13

Strength:

Cleans: 65x5, 85x4, 105x3, 125x2, 145x1, 155x1, 170x1 (Fail)

Push Press: 65x10, 85x8, 105x5, 125x4, 140x1, 127x3, 122x5, 117x7

Conditioning #1: 20:00 AMRAP
-10 Power Cleans @ 95lbs
-10 Push Press @ 95lbs
-10 Lateral Burpees over the bar

8 Rounds + 2 Power Cleans

Conditioning #2: 3 Rounds of
-400m Run
-2 Rope Climbs
-5 Handspand Push Ups
-7 Jerks @ 110 with Axle

11:41

Tuesday, 5.15.13

Frank Came to visit and help me with my training today!

Conditioning #1- Wall Ball/ Double Under Ladder
1WB+15 DU on min 1, 2 WB + 15DU on min 2, ..........I finished 18 rounds

Conditioning #2: 4 Rounds of
-6 Handstand Push Ups
-8 Box Jumps @ 24in
-10 Shoulder To Overhead with Axle @ 95lbs
-12 Kettlebell Swings @ 62lbs
-40 Ft walking Lunges with Axle in Front Rack

Oly Class:

Worked Up to 130x1 on Snatch, missed it overhead 7 times.....UGH!