5/25/2012

push day

did a team 100 cal row with the 6am class 6:03

squat 5x10
145, 155,165,175, 185

clean 5x3 115#
working on staying out over the bar as long as possible until the bump. trying a little more bar seperation from the legs pendlay style.

deadlift 5x10 145#
superset with HSPU 5x6

bench 185#, 8,8,8,7,6
push press 95x10,135x10,145x10,155x8,155x7

random gymnastics handstand walking practice. played HORSE with jessica. distances, up onto plates, up and over plates, turns, etc. this was really fun. tri's still absolutely smoked form the skull crushers on tuesday. can you get TOO much pump?

100 cal row again.
somehow something feels right in my back again after a really long time. i felt it on the row this morning i suddenly didn't have any fear or apprehension of holding my abs super super tight and just held good positions and rowed really hard. same feeling on the squats today like all the weights were an absolute joke.

5/24/2012

pull day

power snatch off 2 blocks 5x6
115,125,135,145,155
powerclean and jerk off 2 blocks 5x6
125,135,145,155,165

strict muscle ups 5x4
superset with Reverse hyper extension 5x10, 20#,4x70#
dumbell row 5x10 80#
superset with dumbell pullover 5x10 70#

Airdyne 15 minutes easy
207 calories

Friday
50 pulls for cal x2

Saturday
Beer Mile, 8:31, Modelo

Sunday
1-10
Butterfly Pull up, push up, sit up, squat
6:46

Monday
Airdyne
30 on, 60 off x6 127 cal total

3 rounds
15  95# OHS
15 Lateral Burpee
5:26

Tuesday
Run 1600 50 box jump 50 lunge
Run 1200 40 box jump 40 lunge
Run 800 30 box jump 30 lunge
Run 400 20 box jump 20 lunge
75% effort

3x10 press 95
3x 10 bicep curl 25/25/30

Back Squat 45x10/135x5/185x5/215x3/265x1/275x1

5/22/12

push day
squat 5x10
135,145,155,165,175
one leg step up 20" 5x10
bw, 45#x4
superset with parallette HSPUx1

HSPU 5,6,5,5,4+1
press 95x10,105x10,105x8,95x8,95x10
pushup
25,17,12,11,11

skull crushers 5x10
35,45,55x3

ARMS DESTROYED

oh yeah also did a pyramid of 1:1 intervals on the rower 1,2,3,4,3,2,1 minutes

5/21/2012

pull day

power snatch off of 2 blocks 5x6
105, 115, 125,135,145
power clean and jerk off 2 blocks
115,125,135,145,155

pullups 5x10: BW, 4x15#
superset with shrug:
155,195,225,245,245

reverse hyper 5x10
20#,4x10@50#
superset with
Barbell bicep curls 5x10
55#,4x10@65#


This was a nice pull session. I can really feel the difference off the blocks when you "pull under" vs. pulling the bar overhead. it goes from being mildly heavy to retardedly light. also thinking about squeezing my elbows together or "breaking the bar behind me" on the jerk really helps me lock my left shoulder in place on the jerk and eliminate the soft elbow/shoulder i tend to get on jerks.

5/18

push day

squat 5x10 125-165
deadlift 5x10 135
hspu 5x6

dips 5x10 bw,20,30,40,40
dumbell press 5x10, 30,35,40,40,40
row 2 intervals 50 strokes for calories, 53,54

PM
ran the new dumbell rack with dan and old man bear. 10lbs up to 75 lbs 5 curls each arm. had to power curl the last couple, sick pump.

5x10 push press superset with 8 chest to bar chin ups
95,135,155x3. was a bitch to lock out that last push press. the last 3 C2Bs were more like neck to bar.

did not get a sweet pump off of this today. back was feeling great though. the 50 strokes on the rower was a good partner wod felt good to do some heavy breathing again. had to get at least some of the gin out of my system.

5/17

pull day

5x8 power snatch off of 2 blocks
95,105,115,125,135
5x8 power clean and jerk 2 blocks
105,115,125,135,145

strict muscle ups 4,4x3
pullovers 5x10 50,60x4
bent over dumbell row, 5x10, 50,60,65,70,75,80
RDL with same dumbell