Lifting Inna Da Yard

Muscle Snatch 3 x 3

105 pound

Power Snatch 2 x 4

135 pound

Power Clean + Push Jerk

175 pound

Afternoon:

1a. back lever hold x 5 sets

1b. L pull-ups in tuck position 4-5 x 5 sets

2a. L-Sit hold x 5 sets

2b. suspension trainer leg curls 5 x 5 sets

Interval Training + Gymnastics

8 x 200 meter sprint

5 x 50 meter sprint

A1. BL hold x 5

B1. Naners 3-4 x 5

A2. L-Sit hold x 5

B2. BL Pulls x 3 x 5

Strength and Power Day

1a. Muscle Snatch- Heavy Single

65(3)-85(2)- 105(1)- 115(1)- 125(slight press-out) - 120(1)

1b. Max L-sit: x 7 sets (didn't time them ~15 seconds each)

2a. Mid-Hang Snatch x 2 x 4

65(3)- 85(2) - 105(2) - 115(2) - 125 (1- 2 - 2 - 2)

2b. Ring Push-ups 3 x 7 sets

experimented with bulgarian style

3a. Mid-hang clean + Push Jerk 2 x 4 sets

115 - 135 -145 - 150(1 -2) - 145(2-2)

I did two cleans and two jerks, instead of just clean+ jerk x 4 sets, no wonder it felt heavy.

3b. Front Lever Rows, tuck 3 x 7 sets

Strength and Power Day

1a. Snatch 120 lb x 2 x 3

1b. Fat Bar Pull-ups: 7-7-6

2a. Clean Pull 205 x 3 x 3

2b. Headstand Push-ups x 3 x 3

3a. Snatch Balance 155 lb x 3 x 3

3b. Wrestlers Twist 10lb x 5R/5L x 3

4a. Back Squats 230 lb x 2 x 3

4b. L-Sit (10 seconds on/20 seconds off x 3) x 4 sets

Oly/Gymnstks

1a. Muscle Snatch: 85 lb x 3 x 3

1b. Headstand Push-ups 3 x 3

2a. Power Snatch: 120 lb x 2 x 4

2b. Inverted Pull-ups x 5 x 4

3a. Power Clean + Push Jerk: 160 lb x 2 x 4

3b. L-sit max: x 4 sets ( averaged about 15-20 seconds today )

abs were still sore from the power wheel rollouts.

"Helen"

A.M.

Bridge 1 min on/1 minute off x 3 sets

L-sit: 15 seconds on x 30 seconds off x 12 sets

P.M.

"Helen"

3 Rounds of:

Sprint 400m

#55 KB Swings, 21 reps

12 Pull-ups, kipping

10:33 PR ! compare 8/31/10 , 11:04

Weightlifting=Powerful Hip Extension + Gymnastics= Indominable upper body and core strength

I. Snatch 70% 2 x 3

125 pound

II.Back Squat 80% 3 x 5

205 pound

III. Deadlift 5 x 3

249 pound

IV. Push Press 5 x 3

165 - 160 x 2 sets

V. 1 rope ascent every minute on the minute for 10 minutes on a 2" thick rope :p

got it. next time try to descend without arms every other rep.

working on that monkey claw

Weight Training

Snatch 2 x 3 115 pounds Clean Pull 2 x 3 205 pound, drop weight next time and correct technique a little more Snatch Balance 1 Rep Max 160 - 179 - 199(x) - 189(1) - 199(x) Back Squat 2 x 3 225 pouns 10 minutes amrap: rope climbs with legs = 10 ascents in the evening: 15 seconds of work/30 seconds of rest x 12 sets of: L-Sits

Stuff

Ia. Press 5 x 3 sets

40kg(5) - 60kg (5) - 60kg (4)

Ib. Back Squats

40kg (10) - 60 kg (10) - 107,5 kg (8) Failed to get 20

3 Rounds of:

a. HSPUs, facing wall: max effort x 3 (13 - 11 -9)

b. Rope Ascents, 3 x 3 , with legs

c. L-sits: (15 seconds on/15 seconds off x 4) 3

Shit ! I wasn't able to hit my squats today. Wow. What a blow to my ego. Got to regroup and get it on Thursday. I suspect it was the cumlination of a massive alcohol overdose on new year's plus going to bed late the night before. I was a little out of it from the beginning of the day.

ia. Weighted Ring Pull-ups

bw - +5kg - +17.5kg(5)

ib. 20 rep back squats

40kg - 60kg - 102.5 kg (20) Got it !!!

iia. pull-ups: 14-13-11

iib. hspus: 13-11-10

iic. L-sits: 20s-19s-20s

20 rep Back Squats

Ia. Weighted Ring Chin-ups, based on 125kg

bodyweight(5) - 12,5kg (5) - 27,5kg (4)

Ib. 20 rep Back Squats

40kg - 60kg - 97,5kg + 1/2 pound (20) Success !!!

II. 3 Rounds of:

a. Strict Pull-ups: 13 -13 - 10 =36

b. HSPUs: 13 - 12 - 10 = 35

c. L-sits: 25s - 24s - 20s

20 rep Squats

I. Weighted Ring Chin-ups:
5kg(1) - 15kg(1) - 25kg(4)

II. 20 rep Back Squats:
40kg(20) - 60kg(20) - 92.5kg + 2 pounds (20) Success !!!

III. 3 Rounds of:
a. Strict Pull-ups: 13 -12 - 11
b. HSPUs: 15-12-11
c. L-Sit: 20s - 20s - 20s

Super Squats

I. 20 rep squats
88 - 133 - 195 pounds. Success !!!

I came out of solitary training (garage) for this workout. It felt heavy last time so I wanted to draw energy from other souls in the gym setting. : ) That sound weird. haha. But something worked. It felt comparitavely easy today. It felt like I opened up new neural pathways in the squat movement, or maybe just enhanced the existing ones. or maybe it was the bigger coffee today, and maybe because I did it earlier in the day. Too many variables. I don't care about the science. I'm getting stronger.

II. 3 Rounds

Pull-ups Strict: 14 - 10 - 9 = 33
Handstand Push-ups: 20 dips by mistake - 11 hspu's - 11
L-sits: 20s - 20s - 20s