ExRx.net

May 26/06 workout:

barbell power clean from hang + press
5x115lbs

4 rounds of:
2" barbell continuous clean/press overhead 6x70lbs
barbell clean from hang and press 3x115lbs
barbell power clean and push press 1x130lbs
250m row
(~15 minutes)

1200m row
(~4.5 minutes)

No rest between movements. Good cardio workout! Gassed, but not trashed.

May 27/06 Workout:

Woke up early and went to local high school (5:00am):

-ran track 3 laps - stopping each half lap to do 25 burpees and 25 kettlebell swings (45lbs).

-Pushed car back and forth between speed bumps in parking lot(approximately 50ft between bumps). 6 round trips as follows:

-push at back of car, arms extended "overhead" to first bump
-push at front of car, arms hooked under bumper (a la "zercher" grip) back to start
(repeat each 6 times)

calves are smoked, upper back smoked, pretty gassed and trashed.
(Soccer team practising near by, either horrified or puzzled, not sure - coach offered his F150 in place of my Elantra - i passed).

Good fun workout.

May 27/06 workout(2nd of the day - 10am):

Continuous clean and press – 10 x 70lb 2” barbell
250m row
Sumo grip continuous clean and press – 10 x 70lb 2” barbell
250m row
1 hand dumbbell snatch – 5 x 45lb each hand
250m row
Power clean from hang – 3 x 115lb barbell
Power clean and push press – 20 x 130lb barbell (5-6 breaths between reps)
1250m row

(no rest between movements)

May 28/06 workout:

10km bike ride with wife and kids (pulling kids in chariot behind – wife on her own bike). (10-11am)

5pm Workout:

(I felt gassed at this point after the bike ride and doing a whole slew of yard work around the house all day – but managed a pretty good workout with weights after dinner)

6 x 70lb – continuous clean and press-out high pull (2” barbell)

Power Clean and Press (evolved into push press on presses as I got tired):

1x130lb
1x140lb
1x150lb
1x160lb
20x150lb (did each rep ~30s apart)

6 x 70lb – continuous clean and press-out high pull (2” barbell)

10x70lb each - bent over rows, overhead presses, back squats
(2” barbell – slow/strict/controlled movements – heels together and shoulder width grip throughout – no explosive movements).

Moved quickly from one movement to next with minimal rest, stopping only to gulp water and chalk-up.
Pooped.

May 29/06 workout:

Exhausting day at work – started workout late (7pm). Not really motivated, but managed a decent workout anyway.

5x70lb 2” barbell clean and press

10x3x130 lb barbell clean and press

Rowed 1km.

Total workout ~ 18 minutes

May 31/06 workout:

Another exhausting long day at work, started workout late (7pm) and not very motivated to workout. Quick workout as follows:

Clean and press 10x70lb 2” barbell

4 sets of:

6 x 130 lb power clean and push press
row 200m

Back Squat:
3 x 165lb
6 x 3 x 185lb

June 3/06 workout:

5km hike pulling kids in wagon. (10am-1pm)

Ate lunch.

2:45pm - workout:

1 hand dumbell muscle snatch/hi-pull:

1s 10r 45# R-hand, L-hand
1s 8r 50# R-hand, L-hand
1s 6r 55# R-hand, L-hand
1s 4r 60# R-hand, L-hand
1s 2r 65# R-hand, L-hand
1s 1r 70# R-hand, L-hand
1s 1r 75# R-hand, L-hand
1s 1r 80# R-hand, L-hand

1 hand power clean and push press (alternating hands each rep)
6s 1r 85# R-hand. L-hand

Rower - rowed 1km

Moved between movements with little rest between (long enough to add plates, 15-20sec max).

June 5/06 workout:

1s 5r 70# 2" barbell muscle snatch/press-out

1s 3r 130# Barbell power clean and push press (minimal leg drive)
1s 3r 185# back squat
1s 100m row

1s 3r 135# Barbell power clean and push press (minimal leg drive)
1s 3r 185# back squat
1s 150m row

1s 3r 140# Barbell power clean and push press (minimal leg drive)
1s 3r 195# back squat
1s 200m row

1s 3r 145# Barbell power clean and push press (minimal leg drive)
1s 3r 195# back squat
1s 300m row
(performed back squats explosively, with drive up onto toes and shrug)
(moved between sets with minimal rest)

1s 1r 130# barbell power clean / front squat / overhead press
1s 1r 130# barbell power clean / front squat / overhead press
1s 1r 130# barbell power clean / front squat / overhead press
1s 1r 130# barbell power clean / front squat / overhead press
1s 1r 130# barbell power clean / front squat / overhead press
(singles performed 10s apart)

June 7/06 workout:

Warmup:
10 x 70lb x 2” barbell muscle snatch/press outs
10 x 70lb x 2” barbell muscle snatch/press outs

10 x 70lb barbell jumping snatches

2 rounds of:
10 x 70lb barbell jumping snatches (~ 12” jump into ½ squat catch)
5 x 130lb barbell jumping jerk presses (~ 12” jump into full lock out)
10 x 70lb barbell jumping snatches (~ 12” jump into full lock out)
5 x 130lb barbell jumping jerk presses (~ 12” jump into ½ squat catch)

Cool down:
10 x 70lb back squat
5 x 45lb 2 dumbell continuous dead lift/hammer curl/overhead press
row 500m

Good workout – had fun doing the jumping variations of power snatches and jerk presses. Moved from movement to movement with max 30s rest between - Gassed! ~ 20 min total workout.

June 9/06 workout.

Severely pee'd-off mood today - felt like really letting loose. Nobody around here to beat up, soooo....

warmup - 3 X 2minutes, all out brawling with heavy bag / shoulder 160lb sandbag 10 times each shoulder.

"reverse evolution workout":

deadlift singles to a max lift for the day with good form:
165,215,265,315,365,375,385,395,415

evolve backwards doing sets of 2:
deads @ 415,365,315,265,215 (switched up alternate grip each rep)
deads with shrug and raise to toes 215,200,180 (straight grip from here on)
high pull to upper abs, nipples, chin @ 180,170,160 respectively
squat clean and jerk press 160,150,140
1/4 squat clean and push press 140,135,130,
power clean and strict press 125,120,115
muscle snatch hi-pull and press out 115,110,105 (115 was very tough)
muscle snatch 100,95,85
cont high pull overhead 75,65 (both weights were a challenge at this point)
(Rest between sets = time needed to change plates and record notes in log).

cool down:

10 x 80lb x combo of muscle snatch hi-pull press out and overhead squat

(back felt a little dinged up, crampy - needed to stretch it out):

partial dead lift (6" pull) with static hold (until grip lets out):

400x2,450x2 (used a snatch width alternating grip, switching grip each rep). Rested 1-2 min between reps.
500x2,550x2 (used a should width alternating grip, switch grip each rep). Rested 1-2 min between reps.
Back felt much better after this - stretched out, reset feeling, but hams and glutes feel pinched! Did some straight (for me) leg toe-touching to stretch out the pinched feeling. Seemed to work.

Remembered what it was that pee'd me off and decided to wail on the bag some more, using mostly elbow and knee strikes. Forgot to set timer, but think it was about 2-3 minutes of brawling until collapse to floor.

Fried! Feel like a gorilla. Think my arms ae about 3 inches longer than before i started. Good work out. Feel like eating a big meal and going to bed.

June 13/06 Workout:

5x 70lb Olympic circuit: jumping power snatch / power snatch from hang / clean and press / hang clean and press
5x 80lb Olympic circuit: jumping power snatch / power snatch from hang / clean and press / hang clean and press
5x 90lb Olympic circuit: jumping power snatch / power snatch from hang / clean and press / hang clean and press
5x 90lb Olympic circuit: jumping power snatch / power snatch from hang / clean and press / hang clean and press

Rested 30s between each circuit, total workout took ~21minutes.
First time with this routine, wasn't sure of weight I should use, hence the progression from 70lb to 90lb.
I think I will use this routine again, but start with 70lb for a warmup and use 90lb for all 20 working circuits.
I think my goal will be to work up to 130lb for all 20 working circuits.

June 14/06 workout:

3xJumping Power Snatch
x70, 75, 80, 85, 90, 95,
1xJumping Power Snatch
x100, 105, 110

3xclean and press
x130, 135, 140, 145, 150, 160

June 18/06 Workout:

After laying off the weights since the 14th - concentrated on cardio using our new elliptical trainer and long walks dragging kids around in the wagon, playing soccer with them, etc - i was eager to hit the iron again.

Was curious how my grip was holding up without direct focus on grip training in awhile, so i dusted off the 2.25" bar and gave it a try:

Snatch Grip Deadlifts - straight grip
5 x 160 lb
4 x 210 lb
3 x 260 lb
2 x 280 lb
1 x 285 lb

1 1/2 press (press overhead, lower to forehead and press back to top = 1 rep)
3x 115, 120, 125

Snatch grip power cleans
3x 130, 135, 140

Thrusters
3x3x 115

Elliptical Trainer
1km

1 hand dumbell jumping jack presses (2" handles)
5x 45 each hand

1hand dumbell snatch (2" handles)
2x5x 45 each hand

Even though weight was light-moderate, the thick bar deads were tough grip-wise, nearly dropped 280lb on second rep and really had to squeeze 285lb. The push presses were a little tough on the wrists (hands "lean" back a little in the overhead position with the thick bar, stressing the wrists). Cleans were a bear - really had to squeeeeeeze the bar! Dumbell lifts were challenging probably due to fatique as well. Grip training will become a focus again.

Could have gone longer on the elliptical but felt like doing some dumbell snatches for my warm down.

June 23/06 workout:

Very tired. 1st day back from family vacation.
Yesterday - Spent 5hrs walking at Marineland, either pushing stroller OR carrying one of kids in arms or on shoulders.

5 x 70lbs clean and press to warm up

5 x Muscle snatch hi pull and press out:
70 lbs
75 lbs
80 lbs
85 lbs
90 lbs
95 lbs
100 lbs
105 lbs
110 lbs

~18min total workout time.

Barely made it through last set of 5 reps with 110. Very tired - probably due to yesterday's hike.

June 25/06 Workout:

Warmup with 70lb barbell circuit:
SLDL / Rev Curl Clean / Overhead press.
5reps

Muscle Snatch High Pull + Press Out:

20r 70lb Set of 20 consecutive reps.
20r 75lb Set of 20 consecutive reps.
20r 80lb Set of 13, set of 7reps.
20r 80lb Set of 3, 3, 5, 5, 4reps.

Total workout = <17 minutes.

Tough workout.
Did first two sets in consecutive reps, pausing only to add plates.
3rd and 4th sets done "breathing" style, resting max of 5 deep breaths with bar held in the hang.

A good progression will be to keep the weight constant until 100 reps are totalled in 20 minutes or less. I think i will keep this as my daily metcon workout.