HSPU, Muscle Ups, C&J, Box Jump, Wall Balls

05/08/14

5 rounds of:
Handstand Pushup (strict) x 5
Muscle Ups (bar) x 5
Clean & Jerk (135) x 5
Box Jump (20") x 15
Wall Balls (20#) x 15
(30:30)

Cleans & Run

05/03/14

Workout 1

Power Cleans (95) 5
Clean (95) 5
Clean/Push Press/Jerk (135) 10
Hang Power Clean (155) 2-2-2-2-2
Clean (185) 1-1-1-1-1
Clean & Jerk (205) 2, (215) 2, (225) 2


Workout 2 Run 5k

Workout 1 Trail Run & Workout 2 Row, Situp, Snatch, Jerk, OHS

04/17/14

Workout 1 Trail Run

Workout 2
2 rounds of:
Row 500m (2:00/500m pace)
Situps x 25
Snatch x 5 (75) (95)
---
2 rounds of:
Row 500m (1:50/500m pace)
Situps x 50
Snatch (135) x 5
Jerk (135) x 5
Overhead Squat (135)

Snatch, Squat, Jerk

04/25/14

4 rounds with the following weights 75, 95, 135, 155#
Snatch x 5
Squat x 5
Jerk x 5

Row, Snatch, Clean & Jerk, KB Swing, Handstand Walk, Curls

03/23/14

Row 3k (pace: 1:50 - 2:00/500m)
Snatch (95) 5 x 3, (115) 4 x 2, (135) 7
Clean & Jerk (135) 15,
Power Clean (185) 3, (205) 6, (215) 6
Kettle Bell Swing (53) 30
Handstand Walk (30') 4
21 Curls (45) 3

W1 "DT" (Deadlift, Hang Power Clean, Push Jerk) & W2 Arms

02/18/14

Workout 1 "DT"

5 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
(16:22)

Workout 2
LF Machine Curls 4 x 15
LF Machine Triceps Press 4 x 15
---
Incline DB Curls 4 x 10
Close Grip Bench Press 4 x 10
---
Barbell Curl Dropset [(80) x F, (60) x F, (40) x F] x 3
---
Hammer Curls 4 x 10
Rope Press 4 x 10

W1: Pullups, Situps, Thruster, Clean & Jerk & W2: Arms, Shoulders

01/22/14

Workout 1
4 rounds of:
Pullups x 15
Situps x 15
Thruster (135) x 10
Clean & Jerk (135) x 10
(26:14)

Workout 2
Seated DB Press 5 x 10 (40), (70), (80), (90), (100)
DB Curls 3 x 10
Hammer Curls 3 x 10
Overhead Single Arm DB Extension 3 x 10

Workout 1: Shoulders & Workout 2: Row

01/10/14

Workout 1
Push Press (95) 10, (135) 10, (155) 10
Jerk (155) 4, (175) 4, (185) 4, (205) 4
Seated DB Press (80) 13, (90) 12, (100) 8, (60) 10
Hang Hi Pulls (w/power band) 3 x 10
DB Side Raise (seated) 3 x 10
DB Front Raise (seated) 3 x 10
DB Rear Fly 3 x 10
Ring Dips 3 x 10
Ring Work 15 minutes

Workout 2
Row 500m x 8

Situp, KBS, Snatch, OHS, Clean, Jerk, Snatch (pull, balance), Sumo Hi Pull, Deadlift (snatch, clean)

12/29/13

4 rounds of:
Abmat Situps x 25
Kettle Bell Swing (35#) x 25
---
Warmup: the following snatch and clean exercises & volume with (75, 95#)
3 rounds of:
Snatch (135#) x 2
Overhead Squat (135#) x 2
---
3 rounds of:
Clean (135#) x 2
Push Jerk (135#) x 2
Front Squat (135#) x 2
---
3 rounds of:
Snatch Pull (135#) x 2
Snatch (135#) x 1
Snatch Balance (from behind the neck) x 2
---
Sumo Deadlift Hi Pull (135#) x 2-2-2
Snatch Deadlift (135#) x 2-2-2
Clean Deadlift (135#) x 2-2-2

W1: Situps, SDLHP, Muscle Up & W2: Push Press, DB Press, Side Raise, "Elizabeth"

12/19/13

Workout 1
4 rounds of:
Situps x 25
Sumo Dead Lift Hi Pull (95) x 10
Bar Muscle Ups x 4

Workout 2
Push Press (135) 4, (155) 4, (175) 4, (195) 4
Jerk (195) 4, (205) 4, (215) 4, (225) 2
Dumbbell Press (seated) (80) 15, (90) 12, (100) 8, (60) 20
Dumbbell Side Raises (seated) (30) 12, 12, 12
"Elizabeth"
3 rounds, 21-15-9 reps of:
Hang Clean (135)
Ring Dips

W1: Back & W2: Olys, BJ's and HSPU

12/12/13

Workout 1
Deadlifts (135) 10, (225) 10, (315) 10, (335) 7, (365) 4
Superset:
HS Rows (225) 4 x 10
Wide Pulldowns (160) 4 x 10
---
Cable Rows (180) 12, (200) 12, (260) 5, (220) 10
Barbell Rows (135) 3 x 10

Workout 2
Snatch x 3 (75) (95) (115) (145)
Clean & Jerk x 3 (75) (95) (115) (145)
Clean & Jerk x 3 (165) (195)
Clean x 5 (215) 
5 rounds of:
42" Box Jumps x 5
Handstand Pushups x 10

"Desforges" Deadlift, Pullups, CLean & Jerk, Knees to Elbows

10/26/13

5 rounds of:

Dead Lift (225) x 12
Pullups x 20
Clean & Jerk (135) x 12
Knees to Elbows x 20
(43:33)

This workout blows, ready to quit after one round!

Back & "DT" (Deadlift, hang clean, push jerk), Muscle ups

10/04/13

Wide Grip Pullups (strict) 3 x 10
Lat Pull Downs (wide grip) (140) 15, (160) 12, (180) 10
Lat Pull Downs (close grip, heavy) (180) 8, 8, (160) 8
Cable Rows (close grip) (140) 10, (160) 10, (180) 10
Bent-over Barbell Rows (115) 3 x 10

"DT"
Supposed to be 5 rounds, we only did 3 considering the previous workout.
3 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
---
Bar Muscle Ups (assisted with light power band) x 4
Bar Muscle Ups x 4

W1: Row, WB Shots, HSPU, C&J, Burpee, Muscle Ups & W2: Pushups, Double Unders

09/17/13

Workout 1:
6 rounds of:
Wall Ball Shots (20) x 5
Handstand Pushups x 5
Clean & Jerk (135) x 5
(12:44)
---
10 rounds of:
Burpees x 10
Muscle Ups (Rings) x 3
(19:03)

Workout 2:
4 rounds of:
Pushups x 50
Double Unders x 50

Clean & Jerk, Snatch & Rock Cut Coyote Howl "Nite" Trail 10k Run

09/13/13

Clean & Jerk (75) 4, (95) 4, (135) 4, (185) 4, (215) 4
Snatch (135) 4, (95) 10
---

Run 10k
Rock Cut Coyote Howl "Nite" Trail 10k Run
Thank god my partner was well prepared for this race. I would have been screwed without a head lamp. A slightly dangerous run through rugged trails and hills in the dark of night, I tripped and nearly fell several times. It was a lot of fun and I would definitely do that run again. I plan to add trail running to my future programming. Every run is getting a little bit easier and I am growing more eager to run the next race!

The Games Open Workout 13.4

03/30/13

CF Games Open 13.4
As many reps as possible in 7 minutes of:
Clean & Jerk (135) x 3, Toes 2 Bar x 3
Clean & Jerk (135) x 6, Toes 2 Bar x 6
Clean & Jerk (135) x 9, Toes 2 Bar x 9
Clean & Jerk (135) x 12, Toes 2 Bar x 12
and so on in multiples of 3...
42 reps, not happy.
I moved slow on the clean because my elbow is still fucked and my forearms were fatiguing early. Alcohol isn't helping recovery or performance, diet has been shit all week.

Weighted Pullups, OLY's and 5 Rounds of Body Weight

11/30/12

Weighted Pullups (50) 3, (60) 3, (70) 3, (80) 3, (90) 3
Body Weight (200) and my toe touched the ground for a split second on the 3rd rep of the last set.
These were also done on a wide diameter pullup bar.

Snatch (45) 4, (65) 4, (95) 4, (115) 4, (135) 10
Jerk (135) x 4 (alternate feet)
Clean to Push Press (155) 2, (175) 2, (205) 2, 2
SOTS Press (45) 12, (65) 10, (75) 10, (85) 10

5 Rounds of:
HSPU x 10
Pullups x 10
Situps x 10

Weight Lifting: Cleans & Split Jerk

11/01/12

Warmup, shoulder rotations and cleans (45) 10, 8 reps

Hang Cleans (65) 10, (95) 8, (115) 6, (135) 4, (155) 2, (175) 2
Split Jerk (65) 4/4, (95) 4/4, (115) 4/4, (135) 2/2, (155) 2/2, (175) 1/1


Left glute still tight and bumper plates, so I didn't push the weight too far.