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PostPosted: Wed Sep 06, 2006 6:58 pm 
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Location: Hamilton, ON Canada
Sep 06/06 workout:

10sets of following circuit:

Power clean from hang x 3 x 120lb
Push press x3 x 120lb
Back squat x3 x 120lb

Mixed up order of movements as i worked through the session randomly.
Total workout = <18 minutes.


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PostPosted: Fri Sep 08, 2006 4:51 pm 
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Location: Hamilton, ON Canada
September 8/06 workout:

5 sets of the following circuit at 120lbs
5 sets of the following circuit at 130lbs

3X power clean from hang
3x push press
3x back squat

(Mixed up order of movements at random, each set).

total workout = 20:45.


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PostPosted: Sat Sep 09, 2006 12:39 pm 
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Location: Hamilton, ON Canada
Sep 9/06 workout:

warmup = 6xoverhead press/back squat/hang clean x 40lbs

As many rounds as possible in 20min:

power clean from hang x 6x 100lb
push press x 6 x 100lb
back squat x 6 x 100lb

(mixed up order each round at random)

completed 7 rounds in 18:45.


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PostPosted: Fri Sep 15, 2006 11:29 am 
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Joined: Sat Apr 29, 2006 6:56 am
Posts: 243
Location: Hamilton, ON Canada
September 15/06 workout:

Combined strength workout with metcon workout to test my endurance.
Following workout took 1hr, 10min:

Warmup - rower - 2 minutes continuous light rowing.

Strength section:

Deadlift
Singles in 50lb increments until max, 5 singles with max, resting as needed between (1 min max):
165, 215, 265, 315, 365, 415, 465, 500
500, 500, 500, 500, 500

Power row (power clean without rack)
Same scheme as deadlifts:
120, 130, 140, 150, 160, 170, 180, 190, 200
200, 200, 200, 200, 200

Push Press/Jerk Press
Same scheme as above:
120, 130, 140, 150, 160, 170, 180, 190, 200, 205
205, 205, 205, 205, 205

Metcon section:

8 rounds of the following circuit, rest max 1 minute between rounds:

Power clean from hang x 10 x 65lbs
Thrusters x 10 x 65lbs

1 circuit of Power Clean from Hang / Thruster / Back squat (ass-cheekcs to ankles) X 1
@ 75, 85, 95, 105, 115, 125lbs

6 x 20 strides on rower as finisher.


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PostPosted: Sun Sep 17, 2006 1:52 pm 
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Posts: 243
Location: Hamilton, ON Canada
Sep 16/06 workout:
No strength workout today.
4 hour hike pulling kids 'n stuff in wagon.

I was still gassed and hurtin' from yesterday's workout.
Had severe shin splints from pulling the kids in their wagon all afternoon.


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PostPosted: Sun Sep 17, 2006 1:54 pm 
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Joined: Sat Apr 29, 2006 6:56 am
Posts: 243
Location: Hamilton, ON Canada
Sep 17/06 workout:

1 round of 10 reps with 65lbs:

Vertical row / Overhead press / Back squat

4 rounds of the following:

Vertical row x6 / Overhead press x6 / Back squat x6 (x65lbs)
1 power clean and push press x 140lbs
1 hand swings, 10 reps each hand x 20lbs

Total workout less than 14 minutes.


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PostPosted: Sat Sep 23, 2006 12:04 pm 
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Joined: Sat Apr 29, 2006 6:56 am
Posts: 243
Location: Hamilton, ON Canada
September 23/06 Workout:

Step up on 20" box - 65lbs - 5 x each leg
Vert Row + Overhead press x 65lbs x 10

3 rounds of following circuit, no resting:

10 x hang clean and press x 65lbs
10 x deadlift x 140lbs
2 x power clean and push press x 140lbs
2 x each hand 1 hand power clean and push press x 65lbs (dumbell)
Total workout = <19 minutes

First workout since last Sunday.
Worked long hours all week (12-16hours / day).
Couldn't sleep - maybe had 20 hours all week!
Could barely get through this session!


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 Post subject:
PostPosted: Mon Sep 25, 2006 6:25 pm 
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Joined: Sat Apr 29, 2006 6:56 am
Posts: 243
Location: Hamilton, ON Canada
September 25/06 workout:

5 x 65lbs - power clean from hang + thruster

5 rounds with 95lb barbell:
hang clean x 3
overhead press x 3
back squat x 3

5 rounds with 65lb dumbell:
1 hand high pull snatch (each hand) x 3

2 rounds with 70lb dumbell:
1 hand clean and press (each hand) x 3
1 hand high pull snatch (each hand) x 3

~20min


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PostPosted: Sat Sep 30, 2006 1:13 pm 
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Joined: Sat Apr 29, 2006 6:56 am
Posts: 243
Location: Hamilton, ON Canada
September 30/06 workout:

1 handed dumbell clean and press / power snatch circuit
x each hand:

55 lbs x 3
60 lbs x 3
65 lbs x 3
70 lbs x 3
75 lbs x 3
80 lbs x 2

Climb up and down flight of stairs (10 steps) with
70 lb sandbag on shoulder
5 x with bag on left shoulder
5 x with bag on right shoulder

~ workout = 22min.


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PostPosted: Sun Oct 01, 2006 5:03 pm 
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Posts: 243
Location: Hamilton, ON Canada
Oct 1/06 workout:

Javorek Complex 1 round each at 40, 90, 70, 70lbs (2" thick barbell):

vert row x 6
power snatch x 6
behind the neck squat and press x 6
good morning x 6
bent over row x 6

Hoister complex 3 rounds at 70lbs (barbell):

power clean from hang x 6
overhead press x 6
back squat x 6

Hoister jumping complex 1 round at 70 lbs (barbell):

jumping power clean from hang x 6
jumping overhead presses x 6
full squat cheerleaders x 6

Total time = 19.5 min


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 Post subject:
PostPosted: Mon Oct 02, 2006 7:17 pm 
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Joined: Sat Apr 29, 2006 6:56 am
Posts: 243
Location: Hamilton, ON Canada
October 2 workout:

vert row x6
hi pull snatch x6
bhn squat and press x6
good morning x6
bent over row x6

x 4 rounds with 40lbs

power clean from hang x 3
overhead press x 3
back squat x 3

1 round at 90lbs
4 rounds at 110lbs

~17.3minutes


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 Post subject:
PostPosted: Tue Oct 03, 2006 11:14 am 
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Joined: Sat Apr 29, 2006 6:56 am
Posts: 243
Location: Hamilton, ON Canada
October 3 workout:

vert row x6
hi pull snatch x6
bhn squat and press x6
good morning x6
bent over row x6

x 4 rouds with 40lbs

power clean from hang x 3
overhead press x 3
back squat x 3

5 rounds at 110lbs

~14.88minutes


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 Post subject:
PostPosted: Wed Oct 04, 2006 5:47 pm 
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Joined: Sat Apr 29, 2006 6:56 am
Posts: 243
Location: Hamilton, ON Canada
October 4 workout:

vert row x6
hi pull snatch x6
bhn squat and press x6
good morning x6
bent over row x6

x 4 rouds with 40lbs

power clean from hang x 3
overhead press x 3
back squat x 3

5 rounds at 110lbs

~13.37minutes


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 Post subject:
PostPosted: Sun Oct 08, 2006 10:58 am 
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Junior Member
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Joined: Sat Apr 29, 2006 6:56 am
Posts: 243
Location: Hamilton, ON Canada
October 8 workout:

vert row x6
hi pull snatch x6
bhn squat and press x6
good morning x6
bent over row x6

x 4 rouds with 40lbs

power clean from hang x 3
overhead press x 3
back squat x 3

5 rounds at 110lbs

~14.1 minutes


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 Post subject:
PostPosted: Sat Oct 14, 2006 12:29 pm 
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Joined: Sat Apr 29, 2006 6:56 am
Posts: 243
Location: Hamilton, ON Canada
October 14 workout:

10 x 40lb x
vertical row
bradford presses
back squat
stiff leg deadlift

10, 3, 3, 3, 6 x 120lbs x
power clean from hang
push press
back squat

couldn't workout all week.
first workout since last post on 8Oct06.
(working long hours).


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