September 18, 2013

Rest Day

15 Mobility Stretches

[174.4]

September 17, 2013

Day 2

Snatch Deadlift

135x3 (80%)
105x3 (80%)
125x3 (85%)

Military Press

Worked-Up to 5RM:

85x5
95x5
105x5
110x3

4x5 at 95 (90% of 5RM)*

*very last rep was a push-press

Conditioning

8 Pull-Ups
35 35lb KB Swings

[175.4]

September 16, 2013

Day 1

Warm-Up

Snatches with broomstick
Snatches with empty bar

Snatch

Power Jerk

Squat

Worked-Up to 5RM
4x5 @ 145lbs (95% of 5RM)

Conditioning

9 pull-ups
35 35lb KB Swings

[177.8]

September 15, 2013

Played tennis with Todd/Pace for 2 hours

Kroger Health Machine:

179.7lbs
17.9% body fat
107/67 BP

September 14, 2013

Played tennis with Ben for 2 hours

September 9, 2013

Snatch Practice

Oly Squat:

65x5
85x5
105x5
135x5
155x2

[181.4 at work]

August 30, 2013

[179.2]

August 28, 2013

[181.4]

August 27, 2013

[180.4]

August 26, 2013

Practice

Lots of snatch practice (including practice with 55 lbs)
Overhead squat practice

2x6 pull-ups
30 KB Swings

[182.4]

August 7, 2013

[179.4 at work]

August 6, 2013

[176.2 at work]

August 5, 2013

Rest Day

[177; 182]

August 1, 2013

AM Push Press

Lots of snatch/clean practice with unweighted bar and PVC

Push Press:

115x5
135x5
145x5
155x0
155x1.5
145x3.5
135x2.5 (easy, but messed around with form and broke a rep)
125x6
115x3 (thick bar)
rest 10 seconds
115x3 (thick bar)

Swim: 6 lengths in breaststroke

[176.4; 178.4]

July 29, 2013

Technique Day

Various snatch position practice

Clean 135lb, press OH, and walk across yard; drop repeat back to shed.

135lb standing holds for 20-30 seconds, a few times.

Pull-Ups: 1/2/3/4/5/6/3

25 KB Swings

Pool: Breaststroke 6 pool lengths.

[176; 180.4]

July 22, 2013

[179.2 at work]

July 22, 2013

[179.2 at work]

July 1, 2013

Deadlift Day

Snatch technique warm-up, with lots of hip stretch

190x5

225x3

240x5

3x3 10lb (plus chain) weighted pull-ups

2 rounds of:

60 rope turns

30 KB swings

[178.4 at work]

June 18, 2013

Squat Day

AM: 40 push-ups


[175; 179.4]

June 17, 2013

Conditioning Day

5 to 6 Hill Sprints

[175; 177.5]

June 12, 2013

Conditioning Day

Sprint/Walk on the Long Route.  20 push-ups every street corner until 100 push-ups, and then switch to 10 push-ups at every street corner, for a total of 154 push-ups

[173; 175.4]

June 11, 2013

Deadlift Day

Dan John Warm-Up x 3 sets

DL Warm-Up Sets

165x5

190x5

205x9

225x4 (easy grip from here on)

235x2

240x1

250x1

3 sets, with 1 min rest:

Ugly "clean" 135 to front squat position from the ground

Walk across the yard and back

30 KB Swings

[173]

June 10, 2013

Conditioning Day

30 push-ups

Ran 1.3 mi course around neighborhood; screwed-up timer.  Felt pretty tough though.  Did it while fasted.

30 push-ups

[174; 176.8]

June 9, 2013

Bench Day

Warm-Up: 3 rounds of 60 rope turns; 5 RDL stretches; 20 potato sack squats

3 sets of bench warm-up
120x5
140x5
155x10 (max reps)

135x13 (max reps)

165x3
170x1
180x1
185x1
190x1

Pull-Ups: 8, 6

5 rounds, on the minute: Heavy Sandbag carry trip across yard (2 trips on last round)

30 KB Swings

Mow backyard

[175]

June 8, 2013

Conditioning Day

3 full sets of tennis with Ben (lost 4-6, 7-5, 3-6)

Mowed the front yard (like a prowler workout)

[175]

June 7, 2013

Squat/Press Day

Warm-Up: 3 rounds of 60 rope turns; 5 RDL stretches; 20 potato sack squats

3 Warm-up Sets of Squats
130x5
150x5
170x5

135x20 ATG Squats

3 Warm-Up Sets of Presses
85x5
95x5
105x5

Pull-Ups: 8, 6

Lunges: 30

[175]

June 6, 2013

Conditioning Day

4 Rounds of:

Walk down Hill
Sprint Up Hill
15 KB Swings

Various KB carries to and from hill

Max Push-Ups: 30

[175]

June 5, 2013

Rest Day

Max Push-Ups: 40

[175]

June 4, 2013

Retest Maxes (again)

Squat: 185x6
Bench: 185x2
Deadlift: 225x9 (hard grip)
Press: 115x5

Plank: 1:00

[175]

June 3, 2013

Push-Press Day

115x5
125x5
135x5
140x5
145x3

Pull-Ups: 5, 5, 5, 5, 5

Lunges: 30

[178]

June 2, 2013

Rest Day

(drive back from beach)

[180]

June 1, 2013

Beach Workout

44 flights of stairs throughout the day

May 24, 2013

Push Press: 115x5, 125x5, 135x5, 145x3, 150x3, 155x1

2 Sets of:

115lb BB Row x 5
Pull-Ups: 8 reps; 5 reps

60 Turns of the Rope
2 trips bear hug trips across the yard with heavy bag
60 Turns of the Rope

40 lunges
30 KB Swings

May 23, 2013

Front Squat: 135lbsx2x5
30 Incline DB Floor Press: 45lbx2x5 per arm
Deadlift: 225x2x5
Military Press: 90lbsx2x5
Pull-Ups: 8, 6
Curls: 65lbsx2x5 w/ thick grips

Farmer Carry: 65lb BB x 1 trip across yard and back per arm
Overhead Carry: 65lbx long trip around yard

40 lunges

(50 KB swings that morning; 8 pull-ups)

May 13, 2013

1.3 mi around neighborhood (with killer hill)

9:45 (7:30 pace) [did it without stopping once]

30 pushups

[176; 180.2]

April 16, 2013

1.3 mi around neighborhood (with killer hill)

9:33 (7:21 pace)

31 pushups

[178]

April 8, 2013

April 8, 2013

1.3 mi around neighborhood (with killer hill)

9:56 (7:38 pace)

[178]

[180; 182.4]

January 24, 2013

[180; 183.4]

January 23, 2013

[180; 186.4]

January 22, 2013

[181; 183.6]

January 21, 2013

[180; 181.2]

January 18, 2013

[181; 185]

January 17, 2013

[182; 185]

January 16, 2013

[182; 186.8]

January 15, 2013

[184; 188.6]