Overhead Squats 5 x 5

1. Overhead Squats 5-5-5-5-5
75 - 120 - 135 - 150 - 165(4)

2A. Front Lever Tuck Hold: ~20s x 4
2B. Wrestler's Twist, just the bar: 5R/5L x 4
2C. Neck Bridge, 1 min: with hands - no hands - 10 pound plate - 25 pound plate

First workout in the new gym. The vibe was good .

"McGhee"

Cpl Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small fire arms during combat in central Iraq. This workout is named after, and commemorates him.

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275pound ( I did 255), Deadlift, 5 reps
13 push-ups
9 box jumps , 24 inch box

12 Rounds + 5 Deadlifts

Snatch Practice 5/28/2010

General Warmup:
Dynamic Stretches
Squats 10
Lunge + twist + reach combo 3r/3L
Rope Climb, 1 ascent, 15 foot
Dips 10
Bridges 10
Legs over head 10

Specific Warm up: (3Dip Shrug+3High Pull+3Muscle Snatch+3Snatch Push Press+3Snatch Balance+3position snatch) x 3sets, 45pound

Snatches.
95x1x2 - 115x1x2sets - 135x1x2sets - 145x1x3sets (kept missing it) -135x1x1 - 145x 1x 3sets (Kept missing most of them, it felt like my foucus was off).

A. Snatch Pulls
165x 3x 2 sets - 185 x 3 x 1 set
B. Small Paralette HSPU
3 reps x 3 sets

A. Neck Bridge, 1minute
with hands - no hands - with 10pound plate
B. V-ups , 1 minute
28 - 26 - 25 = 79 My goal is to get up to 100 reps over 3 sets.

Filthy Fifty 5/26/10

For Time:
50 Box Jump, 24 inch box
50 Jumping Pullups
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 Knees-to-Elbows
50 Push Press, 45 pounds
50 Back Extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

28:52

Slow Lift

Front Squats 5-5-5-5-5

95-135-155-175-195 PR Finally !!

2A. Ring Dips 9 - 7 - 7

2B. Deadhang pullups 10 - 6 - 8

3A. Neck Bridge 10 b's/:47 - 10 b's/:54 - 10b's/1:00

3B. 1minute of v ups: 25 - 25 - 26

Big breakthrough, I finally got 195 for 5. Woohoo!!!

Erin

"Erin"

5Rounds of:

40pound, Fat Dumbbell Split Cleans, 15 reps

21 Pullups

25:00

I did this one at the Highland Park High School track, in direct sunlight. It was hot. I wanted to simulate the conditions of Afghanistan. And livicate this one to Canadian Army Master Corporal Erin Doyle, 32, who was killed in a firefight August 11th, 2008 in Afghanistan. My effort today, I dedicate to you.

Met Con

5 Rounds
135 pound, Back Squats, 20 reps
60ft, Handstand Walk

32:58

Note: Barbell was taken from the floor , all was done on the grass in the park , in barefoot. It was hot , this was a brutal one !

Explosive Lifts

General Warm up

Specific Warm up: 5 reps of Power clean right into a front squat followed by a jerk. 45-65-95

Cleans 3-3-3-3-3-3

115-135-155 x 4 sets

Rack Split Jerks 3-3-3-3-3-3

115-135-155 x 4 sets

50 toes to the bar.

Metabolic Conditioning

D.T. (Dumbbell Version)

5 Rounds
45pound, Fathandle Dumbbells
12 Deadlifts
9 Hang Power Cleans
6 Push Press/Jerk 13:10

I dove into this one not knowing what I was getting myself into. The fat handles make a world of a difference. My grip was the weak link in this workout, especially on the hang cleans. My grip was slipping as I jumped the weight up. I was needing to stop always due to the grip factor not a respiratory factor.
100yard power wheel crawl = 4:17 comp. 4/21 , 3:53

Previously I did this on an inside track, today I did it on a grass field with divets and stuff. It was a lot more work (friction).

Slow Strength/ OHS

I. Overhead Squats 5-5-5-5-5

75lb-120-135-[155-160(3)-160(5)-165(1)] compare 5/7/10 #155(5)

II. 10min amrap (as many reps as possible)

2" Rope Climb, 15 feet

7 ascents , Next time try 1 ascent every minute on the minute for 10 minutes.

III. L-Sit , inverted tabata 10s on/20s off x 12 sets

I did the first 6 and had to stop for a few due to a quadricep cramp, then finished remaining 6 sets.

IV. Bridges:

a. Neck Bridge. 1:03/10b's - 1:06/10b's - 1:06/10b's

b. Front Bridge. 10 neck rolls coordinated with breaths x 3 sets

" Judge a man by his questions rather than by his answers" -Voltaire

MetCon , Light and Short

Warmup:
Dynamic mobility stuff
Squats
Duck Walk
Lunge/Twist/Extend
Rope Climb, no legs
Dips
Legs over the head
gymnastics bridges

For Time:
66pound, SumoDeadlift HighPulls, 50 reps
150 DoubleUnders
50 Burpees

- 11:45

Explosive Lifts

Warm up: (Power Snatch + Overhead Squat + Hang Snatch + Snatch) x 3 sets
45-65-75lb

Snatches 110lb (70% 1RM), 2 reps x 10 sets , 60 rests

Snatch Pulls 3 x 3 sets
160lb - 185lb - 210lb

Back Squats 5 x 5
95-140-190-205-205(4)

a.Ring Dips 8-8-7-7
b.Bridge : 50s/10b - :50s/10b - 1:07/10b - 1:26/10b
c.Wheel rollouts 7-7-5-5

MetCon Friday

I.

a. Fathandle Dumbbell Cleans, 35 pound: 10-9-8-7-6-5-4-3-2-1

b. Weighted Pullups, 35 pound: 1-2-3-4-5-6-7-8-9-10

30:25

II. 50 V-ups: 15 - 10 - 8 - 7 - 10

Alternate exercises and use one of the dumbbells for the pullups. I did this one outside this afternoon at the Deerfield track. It took a long time. Dumbbell cleans always whoop my ass. It was supposed to be clean and jerks, but I forgot to jerk. Everything happens for a reason, as I like to say. It was a beautiful afternoon though. It was refreshing to see the sun today after about 4 days of abscence, welcome back Mr.Sun. Please stay.

Heavy LIft Day

I. Deadlifts 5-5-5-5-5

135/5 - 200/5- 230/5 - 260/5 - 290/3

II. Split Jerks 3-3-3-3-3, alternating legs

115/3 - 135/3 - 155/3 x 3sets

IV. 12 Jumping Squats, 45 pound barbell , every minute on the minute for 10 minutes.

IV. Core

a. Neck Bridge: 7breaths/:46s - 8breaths/1:02 - 7breaths/:45s , legs felt tired

b. Front Neck Bridge, 10 neck rolls x 3sets

c.plate chops 3r/3l : #25 - #35 x 2sets

Sunset Park Sprints

a. Neck Bridges: 10breaths/1:01 - 7breaths/1:02 - 8breaths/1:24
b. Front neck Bridge: 10 breaths x 3, not timed

4 Rounds
Sprint Sunset Park Trail #3 , between 800-1200 meters
Rest 3minutes

4:13 - 3:52 - 4:25 - 4:15

L-sits off of the picnic table, on the knuckles. did this for max effort every minute on the minute for five minutes. I was getting about 15-20 seconds.

" Bridging exercises are not widely practiced in the West. Perhaps this really is because our culture VALUES APPEARANCE OVER ABILITY, because in other parts of the world the bridge is highly esteemed as one of the greatest exercise techniques known - in the East, it is regarded as the "king" of exercises. Various forms of bridge are well known in Shaolin kung fu training, and and are also practiced as part of the Taoist health arts like k'ai men and tao yin. But perhaps no country has devoted so much time to understanding the bridge as India, where it is called chakrasana - the wheel posture. In yoga, there are scores of bridging exercises, ranging from basic positions to highly advanced poses where the feet actually rest on the head. Indian physical culturist take the bridge so seriously because their understanding of the importance of the spine goes back thousands of years further than our own. Ayurvedic medicine (the ancient Indian philosophy of health ) places so much importance on the spinal column that it is seen as possessing occult and even magical qualities. " - Paul "Coach" Wade, Convict Conditioning

When holding the bridge and breathing deeply, I'm often overcome by this "magical" feeling. I can't explain it. It's beyond the physical realm. I need to make this a daily practice. A good goal to work up to would be to hold the bridge for 3 minutes while taking as few deep slow breaths as possible by breath control.

Olympic Lifting Day

Warm up: 3Power Cleans + 3Hang Cleans + 3 Squat Cleans + 3 Split Jerks x 3 sets:

20kg - 25kg - 30kg

Clean & Jerk 3 x 6 sets

40kg - 50kg - 60kg x 4 sets

Clean Pulls

90kg x 3 x 3sets

Front Squats

60kg/5 - 70kg/ 5 - 80kg/5 - 87.5kg/2 or 3 reps

Note to self, don't do front squats on the same day as the cleans, but back squats instead. I was already fatigued from the cleans, hence I couldn't do what I usually can on the Front Squat.

Mother's Day Tabata

"Tabata Something Else"
20s of work/10s of rest x 8 sets of:


Ring Pullups 9-7-7-5-6-5-6-5 = 5/50

Pushups 11 x 8 = 11/88

Situps 11 x 8 = 11/88

Squats 17 x 8 = 17/136

Score/Total reps
44/362 PR! compare 10/27/09 , 41/362

Note: Ring pullups were a new element for me, which really hurt my score. The butterfly kip would be useful and more efficient on the rings. Too bad I don't have it yet. Time to focus on learning it.

Overhead Squats

I. Overhead Squats 5-5-5-5-5

75 - 120 - 135 - 155 (4) - 155(5)

II. 4 Rounds

a. 3 skin the cats + front lever tuck hold

b. neck bridge , for ten breaths, ~ 1 min duration

c. wrestler's twist, 10 pound, focus on speed , 3R/3L

10 Minute Dumbbell Power Snatch Test

I. In 10 minutes do as many repetitions as possible:

#40 pound, Fat Handle Dumbbell Single Arm Power Snatch , 120 reps

II. 100 Hollow Rocks , 4:18 PR ! comp.4/28/10 , 5:30

MetCon

7Rounds

155 pound, Thrusters, 3reps

7 L-Pullups ( on the monkey bar gym )

18:39

Strength Day

I. Deadlifts 5-5-5-5-3

135lb - 200lb - 230lb - 260lb - 290lb(3)

II. Ring Dips, 5 sets max effort ( focus on strict form )

8 - 7 - 7 - 5 - 5

Rest as needed

III. Power Wheel Rollouts

5 - 5 - 5 - 5 - 5reps

IV. Neck Bridge SuperSet

a. Back Neck Bridge Hold: 10deep slow breaths (1:15) - 10 breaths ( 1:14) - 10 breaths (1:24)

b. Front Neck Bridge: 10 neck rolls in the front neck bridge x 3 sets

MetCon Day (Metabolic Conditioning)

5 Rounds For Time:

40 DoubleUnders

30 Box Jumps, 24"

20 Kettlebell Swings, 55 pound

19:48

Did this one at 9am in the park, lovely start to a beautiful day. Jah bless !

Olympic Lifting Practice Day

Snatch ( 60%/45kg x 2 - 80%/ 57.5kg x 1 ) 3

Snatch Push Press 3-3-3-3-3
30kg - 50kg - 57.5kg - 65kg - 72.5

Snatch Pulls (Straight elbows)
100%/72.5kg x 3 x 3

3 Rounds
15 power wheel pikes
15 power wheel leg curls