Friday, July 22, 2011: Week 3, Workout 14

3:00 PM

Warmup:
3:00 row, moderate effort
mobility
Burgener Warmup

Strength:
A. Snatch Balance, max for day
215[PR]

B. Power Snatch + Snatch 75%x1+1x5, 2:00 rest
137

Conditioning:
4 rounds of:
3 Box Jumps, 30" (full hip ext. to top, soft landing)
12 Kipping pullups
50m Prowler push, 180#
Rest 1:00

Daily Report:

• Body: great
• Sleep: 9 hrs, good
• Nutrition: Quality foods, lots
• Notes: New PR on snatch balance. Tried for 225 but could not lock out at bottom. Prowler pushes were rough. Pullups unbroken.
  

Wednesday, June 8, 2011: Week 1, Day 3

4:00 PM

A1. Row, easy
A2. Mobility/ROM

Strength: Lower Body
B. Hack Squat 5-5-5-3-3-3
225-245-255-275-295-315[F]

Met-Con
C. 12-9-6-3
Power Cleans, 185#
Box Jumps, 30"

Time - 6:36

D. Stretch

Daily Report:

• Body: Chest and shoulders are sore.
• Sleep: 7 hrs, poor
• Nutrition: 1 cup coffee, paleo foods, no fruit, 4g fish oil. PWO: 2g glutamine, 2g MSM
• Notes: Haven't ever really played around with the hack squat. It got tough fast and form started to fail a little on the heavier weights. Got 315 up to my knees before the angle was too great and couldn't get it over my hamstrings. The point of the exercise is to maintain an upright position similar to a front squat or high bar back squat. The met-con got tough fast. The weight got heavy, but I felt good afterward.