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Monthly Archives: June 2014

1RM TEST WEEK. Next cycle starts 6/16/2014.

6/9/14
– squat 1RM = 365# , 375# = Fail… probably could have hit 370, didn’t test
(PR)

10 rounds
– row 250 m
– rest 1 min
= 54, 53, 55, 56, 56, 54, 55, 53, 54, 54

6/10/14
Snatch 1RM = 185#, failed 195 x 3
C&J 1RM = 265# (PR + 20)
NOTE: on 4/26/14 =195# (current PR), failed 205# x 3
(snatch / C&J) =~ 70-73%

6/12/14
DL 1RM = 425# (PR)
Bench 1RM = 265# (PR)

100 box jumps (26″) for time
= 3:42

6/13/14
F Squat = 295#… fail at 305. Didn’t warm up properly

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5/5/14
Week 6 – day 1 = done
* felt good, much better than week 1 day 1–body has adjusted to the volume

5/6/14
Week 6 – day 2 = done
* skipped last set of jerks as failed on set 5
* subbed floor presses for bench

5/8/14
Week 6 – day 4 = done

5/9/14
Week 6 – day 5 = done
* Note: doing high %’s EMOM is too little rest; need to move them to 90sec-2min

5/10/14
Week 6 – day 6 = skipped / vacation

5/12/14
Week 7 – day 1 = done

5/13/14
Week 7 – day 2 = done

5/16/14
Week 7 – day 4 = done

5/17/14
Week 7 – day 5/6 mashup = done
* heavy double hang snatch = 175#
* metcon 1 = 8:05
* metcon 2 = 2:18

5/19/14
Week 8 – day 1 = done
* DL max = 370# x 4 reps

5/20/14
Week 8 – day 2 = done

5/21/14
Week 8 – day 5 = done
* heavy muscle clean = 205#
* heavy clean = 225#, 245#=F

5/23/14
Week 8 – day 4/5 mashup = done

5/24/14
Week 8 – day 6 = **missed**
* at SoCal regional

5/26/14
Week 9 – day 1 = **missed** = sick

5/29/14
*still sick
A- 2x / untimed
– 15 T2B or Candlestick rollups
– 30 sec plank
– 10 TGU
– 1 min HS hold
– 8 dips

B- f.squat (@ 2-3min)
– 5 sets: 215# x 4 (@41X1)

C- Clean (@ ~2min)
155 x 3
(205 x 3)2
225 x 2
245 x 1

D- Deadlift (@ ~2min)
5 – 300; 3- 340; 1- 385

E- Bench (@~90 sec)
5- 195; 3- 215; 1- 245 skipped

5/30/14
Week 9 – day 5 – mashup workout

6/2/14
Week 10 – day 1 = done

6/3/14
Week 10 – day 2 = done

** don’t remember how much of the rest of the week I did. I know I did Friday and missed Sat **