Strength:

Bench press 1 - 1 - 1 - 1 - 1 - 1 - 1
175 - 185 - 195 - 205 - 215 - 225(PR) - 230(f)

then

20 x Back squat (170#)(PR)

then

3 sets
15 x Pull overs (25#)

then

10 x Strict chin up

3 sets
5 x weighted strict chin up (25#)


So a few notes today, a little let down by not benching more.  225 didn't seem that hard (tied a PR) but just couldn't get 230 up.  For the first time in my life I used a weight belt and it really does make a difference.  While the back squats sucked they were much easier and I'm kind of looking forward to how 175-185 will feel.

Warm-up:
Jog 1.25 miles

Conditioning:
Run 1000m
100 push ups
10 x Power snatch (99#)

So was destroying this until I got to the snatches.  Sounds weird but my technique is poor and in a fatigued state I had to step back and set up for each one, just didn't trust myself in getting it up.

then

Run 400m
50 sit ups
Run 400m
50 sit ups
Run 400m
50 sit ups
Run 400m

Not for time but 1/4 miles were at 1:45-1:50 pace.

Warm-up:
Bear Complex
Each round was 3x times the following sequence:
1 x Power clean
1 x Front squat
1 x Push press
1 x Back squat
1 x Push press

89 - 99 - 109 - 119 - 129 - 139(1)

Got to 139 and the wheels came off, did 1 set and called it good.

Conditioning:
10 Rounds (1 per minute)
5 x Clean & Jerk (99#)

50 C&Js is no joke.

Then

20 minutes of 60/60 with 60 seconds walking and 60 seconds running to cool down.

After yesterday the legs and upper body were a little fatigued.  Really wanted to do some bar work at a lighter weight and higher repetitions to work on form while I'm fatigued.  Mission accomplished!  Tomorrow will be an active rest day with 20-30 minute jog.

Warm-up:
Jog 1 mile


Strength:
15 x Back squat (170#)

So I think I psyched myself out on this one.  Felt heavy from the beginning and while it would have been very close I think I may have been able to get through it.  Going for it again on Sunday.

Bench press 3 - 3 - 3 - 3 - 3
135 - 155 - 175 - 195 - 205(5)

Went for a max set on the end.

3 Rounds
15 x Pull overs (25#)

Conditioning:
3 Rounds
15 x Dips
20 x Inverted sit ups
20 x Back extensions

then

3 Rounds
20 x Hammer curls (30#)
15 x Perfect push ups

Cool-down:
20 minute row

Conditioning:
Helen
3 Rounds
Run 400m
21 x KB swings (50#)
12 x Pull ups
(10 mins 15 secs)

So the time is not that impressive but it was a good workout all the same.  Getting ready to pick up the intensity a little.

Endurance:
Row 20 minutes

Very slow and relaxed.  Trying to burn off the food baby I created over the holiday weekend.

Strength:
Bench press 5 - 5 - 5 - 5 - 5
135 - 155 - 165 - 175 - 155

after each set

10 x Strict chin ups
15 x Inclined sit up
15 x Back extension

then

20 x Back squat (165#)

then

3 Rounds
15 x Pull overs (25#)

So the stomach was feeling a little gross which made the first part a lot more painful than it should have been.    The 50 strict chin ups also pushed the strength workout into the next level.  Anyways got through that fine.  As for the next progression in the 20 rep back squat program, reps 18-20 were the first time I went down for a squat and didn't know whether or not I was going to make it back up.  It was brutal and I'm not looking forward to Thursdays go at 170.  Although I did feel a little weaker today, so hopefully after a rest day I'll be good to go.

Active rest day.

Endurance:

20 minute jog (2.25 miles)

Then

1000m Row

Then

6 x 500m Row

(2:07, 2:06, 2:03, 2:01, 1:59, 2:09)

Relaxed with a mixture of speeds to see how each felt.  Crazy how a 2:01 feels easier than 2:07 when you use better form.

Back to some strength work tomorrow followed by a legit rest day for Christmas.

Warm-up:
Jog 1 mile (9 mins 14 secs)

Conditioning:
21 x Deadlift (223#)
21 x Handstand push ups

(6 mins)

Around 10 minutes later.....

5 Rounds
9 x Deadlift (155#)
12 x Hands off push ups
15 x Box jumps (24 inches)

(13 mins 24 secs)

So yeah, box jumps and I are not friends had no rhythm and felt like they were taking forever.  Wanted to do a round every 2.5 minutes and was keeping it up through four rounds.  Was going to call it a wrap at that point but decided to finish it up.  That delay is the reason for the extra time the last round.  Need to work on box jumps for sure.

Strength:
5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
135 - 155 - 175 - 185 - 185

after each set
10 x Hammer curls (25#)
10 x Toes 2 bar

then

20 x Back squat (160#)

then

3 Rounds
15 x Pull overs (25#)

Just strength today and progressing on my 20 back squat program.  Had to push through the last few but still within my limits.  Thinking 170 will be the first real test.

Endurance:
20 minute Run (2.3 miles)

Conditioning:
21-15-9
Hang power clean (89#)
Dips
Back extensions

Listening to my body and took it a bit easy today.  Conditioning with the light weight and easy movements was a sprint, still got the heart rate going.  Didn't time but it was in the neighborhood of 3-4 minutes.

Endurance:
Job 1.5 Miles (13 mins 30 secs)

Skill:
10 Rounds (1 p/minute)
1 x Deadlift
1 x Power clean
1 x Front squat
1 x Push press
1 x Back squat
1 x Behind the head jerk
(133#)

Conditioning:
3 Rounds
Row 350m
5 x Squat clean (94#)
10 x Hands off push ups
15 x Knees 2 elbow
(12 mins 26 secs)

Legs are officially toast.

Strength:
Bench press 5 - 5 - 5 - 5 - 5
135 - 155 - 165 - 175 - 185

after each set
15 x inclined sit up
5 x strict behind the neck pull up

20 x Back squat (155#)

Conditioning:
5 Rounds
10 x KB swings (50#)
10 x Pull ups

(5 mins 21 secs)

So the back squats felt a little easier today.  On the other side the pull ups were not fluid and my time reflects how off they felt.

Endurance:
6 x 400m (every four minutes)
1:45, 1:40, 1:35, 1:30, 1:30, 1:26

Legs are wiped, made this a rough piece.

So four days without working out, just crazy!

Strength:
5 Rounds
5 x Bench press (135#)
10 x Hammer curl (25#)
15 x Inclined sit ups
15 x Back extensions


20 x Back squat (150#)


So weird that four days off felt like a month, but hey I'm an addict.  Thought the back squat was going to be a little easier on fresh legs.  Not so much.

OK so I need to stay committed to rest days.  Today should have been one, just couldn't stay away from the gym.  Still relatively easy day.

Endurance:
Run 20 minutes (2.2 miles)

Took it easy.

Strength:
Dead lift 3 - 3 - 3 - 3
133 - 199 - 229 - 249

Not really strength training was just trying to feel out what would be challenging for my conditioning.

Conditioning:
4 Rounds
5 x Deadlift (224#)
10 x Handstand push ups
Run 400m

(Around 12 minutes)

Took it easy on the run portion.

Endurance:
Jog 2 miles
(18 mins 09 secs)

Skill:
Box jumps at varying heights from 24 inches to 34 inches.
Power snatches at varying reps and weights from 89# to 124#

This is what I considered an active rest day, probably should have skipped the skill portion but wanted to get  some confidence in the movements.  Most of the snatches were not that great but felt like I finally found the right technique and grip.

Strength:
5 Rounds
5 x Bench press (145#)
10 x Hammer curls (30#)
15 x Knees to elbows

then
20 x Back squat (145#)

then
3 Sets
15 x Pull overs (25#)

then
Hang power clean 3 - 3 - 3 - 3 - 3
89 - 111 - 131 - 141 - 151

So decided on a few things, my supplemental bench presses will be the same weight as my 20 rep back squats for the next five weeks.  This round of 20 back squats unbroken was a tad bit less on the suck scale than last time.  Again in a few weeks this going to be murder.  The HPCs were just to practice the movement.  I think it was a PR for 3RM, but that's just because I don't do it very often.

Conditioning:
"Helen"
3 Rounds
400m Run
21 x KB swings (50#)
12 x Pull ups

Didn't time it because I just wanted to keep moving and not worry about the clock.  Probably on the fast side of my average times simply because I was able to push the pain out my mind and focused on getting through the work as quickly as I could.

Tomorrow will be an active rest day with just a 20 minute cardio session.

Endurance:
Just For Fun
Run 1 mile
rest 4 minutes
Run 1/2 mile
rest 3 minutes
Run 1/2 mile
rest 3 minutes
Run 1/4 mile
rest 3 minutes
Run 1/4 mile
Rest 3 minutes
Run 1/4 mile

So times were 8:03, 3:52, 3:32, 1:45, 1:40, & 1:36, just striding it out, legs are definitely fatigued from yesterday while I didn't feel like I was pushing it by the end I was a little tired.

Skill:
Push press 5 - 5 - 5 - 5 - 5
89 - 99 - 109 - 119 - 129

Just working on the movement with very manageable weight, need to transition into going overhead after a long cycle of working on strength using close gripped bench pressing.

Conditioning:
10 KB swings every minute for 10 minutes

So basically finish ten swings and rest the remainder of the minute and then go again.  The challenging part of this was that I'm trying to transition into American style KB swings from Russian by going overhead.

Strength:
5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
135 - 155 - 165 - 175 - 185

after each set

15 x inclined sit up
10 x dips
15 x back extensions

then

20 x Back squat (140#)

then

3 sets
15 x Pull over (25#)

then

Strict Chin up max - max
20 - 12

So first day of 20 rep back squat program, can tell in a few weeks this is going to be rough.  Weight was 60# less than my goal of 20 reps at 200# is six weeks.  The rest of the workout was just to supplement and continue to work on my press and core strength.  I was pleased however to get 20 strict chin ups at the end of the workout, to be honest through number 19 & 20 were pretty ugly.

Endurance:
10 x 400m (1 minute break in between)

All at 1:45 pace,  trying to stay around 5k pace. Round 6-9 took some mental fortitude but definitely not as hard as I thought with the minimal rest.

Skill:
3 Rounds
20 x Weighted lunges (35# KB in each arm)
10 x Pull up

Strength:
5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175

after each set 10 x hammer curls

Back squat 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175

After each set 15 knees to elbows

Endurance:
4 Rounds
Row 500m(rest 1 minute inbetween)

Didn't have much time so had to cut the endurance portion short.

Warm-up:
Jog 1.5 miles
(13:30)

Skills
Power snatch to overhead squat to box jump
3 Rounds (99#)
1 - 2 - 3
First minute 1 of each movement
Second minute 2 of each movement
Third minute 3 of each movement
Repeat

Strength:
Dead lift 5 - 5 - 5 - 5 - 5
199 - 219 - 219 - 219 - 219

after each set 10 handstand push ups