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Monthly Archives: October 2014

New Cycle — master log in excel spreadsheet

9/15/14
Week 1 – day 1 = done

Snatch – full + hang: (160# x 2)8
Snatch Pull: (210# x 3)3
Squat: (305# x 2)6
5 rounds for times
– 10 DL (135#)
– 15 burpees
– run 400 m
* rest 3 min
== (times for non running only. Unsure of exact distance ran)
1:09, 1:04, 1:06, 1:06, 1:05

9/16/14
Week 1 – day 2 = done

C&J + hang clean: 205 x 2, (215# x 2)7
Snatch grip DL (@ 41X1): (205# x 3)3
F.Squat: (245 x 2)6
5 rounds for times
– 5 bar MU
– 5 Ground to OH (185#)
– row 350m
*rest 2 min
= bonk

9/17/14
Week 1 – day 3 = done
rest

9/19/14
Week 1 – day 5 = done

9/20/14
Week 1 – day 6 = done

9/22/14
Week 2 – day 1 = done

9/23/14
Week 2 – day 2 = done

9/24/14
Week 2 – day 3 = done

DL: 295×3, (325 x3)2, (355 x 3,2)
OH press: 115 x 3, (140 x3)4
5 rounds / time
– 3 MU
– 6 shoulder to OH (155#) — dropped from 185 to 155 in round 2
– 9 strict dips
– 12 C2B
= 13:35

wt. dips: 90# x 6,6,5
row 500 m x 4 (rest 2 min) — subbed for 1000 m x 3
~ 1:55 pace on all of them

9/26/14
Week 2 – day 5 = done

Squat (@ 41X1): (275# x 2)6
Snatch — worked to heavy set of 185# x 2
C&J — worked to EMOM x 8 (205# x1)
deficit HSPU (negatives): 2×6

9/27/14
Week 2 – day 6 = done

9/29/14
Week 3 – day 1 = done

Snatch: (170# x 2)6; (165 x 2)2
Snatch pull: (215# x 3)3
10 x
– row 30 sec
– rest/ easy pace, 30 sec
= 1:47 – 1:52 all paces
Squat: 275# x 5, 315 x 3, 325 x 2, (315×2)3
12 min AMRAP
– 40 2x unders
– 2 MU
– 4 cleans (155#)
– 8 push press (155#)
= 5 rounds + 10 2x unders

9/30/14
Week 3 – day 2 = done

C&J: (225# x 2)6, (205# x 2)1 — jerk/squat still feeling heavy after vacation
F.squat (1 + 1/4 reps): 205# x 2, 225# x 2, (235# x 2)4 — 235 felt good
6 rounds (every 3 min)
– 20 burpees
– 10 C2B
– 5 push press (155#)

10/2/14
Week 3 – day 3 = done

Jerk: 185# x 3, 225# x 3, (205 x 3)3 — 225# felt heavy (so weak after vacation)
OH press: (140# x 3)5
8 min AMRAP
– 5 DL (225#)
– 5 HSPU
– 5 strict pullups
= 7 rounds + 5 DL … started to fatigue on HSPU/pullups in round 6-7

finisher: 30 burpee box jump overs

10/3/14
Week 3 – day 5 = done — forgot chalk grr

Snatch: finished with 155# @ 30 sec x 10 — w/o chalk couldn’t grip bar well above 175#
EMOM x 15 – clean x 1
= 185#, 205# x 6, 215# x 8
Squat (1 + 1/4): (275# x 2)3

10/4/14
Week 3 – day 6 = done

“Filthier 50″
50 Box jump overs, 24 ”
50 pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge w/ 75# bar
50 Knees to elbows
50 Push press, 75#
50 Back extensions
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders
= 23:57

DL: 315# x 3, (355# x 3)3

10/12/14
Week 4 = done
All major lifts still down 5-10% from high before heading to Peru. I have some work to do to get them back :<

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