Archive for March, 2013

Saturday, March 30, 2013 @ Crossfit Colosseum

Went down to a crossfit gym to meet up with my buddy Guy tomwatch him do 13.4 and then hit up a workout.

Warm-up.

Depth Jumps 3 x 5 @ 12″ to 36″

Log Press 8 @ 190, 4 @ 230, 6 @ 210, 3 @ 250, 4 @ 240, 2 @ 270 – all sets felt nice and strong.

Front Squat 3 @ 135, 225, 275, 315, 365, 405 – this is actually a PB and the weights moved very well.

Thruster 1 @ 225 then 1 @ 315
http://m.youtube.com/watch?v=Rux7xtIEXCo

Basically did this for fun and to see if I could pull it off.

Friday, March 29, 2013 @ BMT

3 Position Power Clean 2 x 3 @ 95/115/135/155lbs

Military Press 5 @ 75, 3 @ 85, 1 @ 95 using 220 as working max.
5 @ 135, 5 @ 170, 3 @ 185, 3 @ 210

Chins 3 x 8
Ring Push-ups 3 x 15
Pushdowns 3 x 15-20
Curls 2 x 15
BPA 2 x 15

Wednesday, March 27, 2013 @ EIRC

Warm-up.

Power Clean from Hip 5 @ 80/90/95/95/90kg

Clean Pulls (5 sec concentric plus explode) 5 @ 100/120/130/140/130kg

Squats 5 @ 75, 3 @ 85, 3 x 1 @ 95% using 500 as working max.
5 @ 374, 3 @ 418, 3 x 1 @ 473

Ab Wheel 4 x 12

Saturday/Sunday MArch 23/24, 2013

Weightlifting seminar.

Two straight days on squats, snataches, cleans and jerks.

Pretty blasted from all this.

Monday, March 25, 2013 @ EIRC

Warm-up.

3 Position Power Clean 2 x 3 @ 40/50/60/70kg

Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 325 as working max.
2 x 5 @ 132, 3 @ 220, 5 @ 242, 3 @ 275, 3 x 1 @ 308 – all easy but my wrist and shoulders were killing from the weekend so I only did the prescribed reps.

Cable Seated Row 4 x 12

a1) DB Bench Press 15 @ 50, 75, 100lbs
a2) Lat Pulldown 3 x 15

b1) Face Pulls with Rope 3 x 12
b2) Band Pushdowns 3 x 12
b3) Reverse Curls 3 x 12

Didn’t push things too hard today because I was a bit banged up from all the lifting on the weekend.

Friday, March 22, 2013 @ EIRC

Warm-up.

3 Positions Power Clean 2 x 3 @ 40/50/60kg

Depth Jumps 3 x 5 @ 12″ to 36″

Log Press 8 @ 179, 4 @ 223, 6 @ 201, 3 @ 245, 4 @ 223, 2 @ 267 – all solid reps.

a1) Chins with Pause 3 x 5
a2) Push-ups 2 x 15 with band, 20 with bw

b1) Lat Puldown/Row 3 x 15-20
b2) Pushdowns 3 x 10-15

BPA 3 x 15
Curls 3 x 10-20

March 20, 2013 @ EIRC

Warm-up.

Power Clean from the Hip 5 @ 60/80/85/90/95/90kg – continuing to work on keeping the bar close.

Clean Pulls – 5 Second Concentric 5 @ 100/110/120/130/130kg

Squats 5 @ 65/75/85% using 500 as working max.
5 @ 330, 5 @ 374, 3 x 5 @ 425 – these were brutal to get through today. Last week I left the workout thinking I should have done some bonus sets of squats. This week each set was a grind, haha.

Monday, March 18, 2013 @ EIRC

Warm-up.

3 Position Power Clean 2 x 3 @ 40/50/60kg, 4 x 3 @ 70kg

Incline Press 5 @ 65.75/85% using 325 as working max.
2 x 5 @ 132, 5 @ 209, 5 @ 242, 2 x 5 @ 275, 6 @ 275

a1) Seated Row 4 x 10 adding weight each set
a2) DB Bench Press 20 @ 50/60/70lbs

Cut down on the accessories today because I felt awful the entire time