Saturday, November 14, 2009

091114

Buy-in: Agile eight WU, Active ROM

Squat 5/3/1: 215 X3, 235 X 3, 255 X 7

Accessory work:
  • Clean doubles 150 lb on the min X 10 min
  • FS 3 X 10 @ 155 lb
Cash-out/conditioning:
  • 21-15-9: Pull-up/Push-up/Abmat sit-up
  • 5:46 as Rx'd.

091113

Buy-in: Row 1000m, Shoulder mobility/Active ROM

BP 5/3/1: 165 X 3, 175 X 3, 185 X 7

Accessory work:
  • PP triples 135 lb on the min X 10 min
  • Krock rows 65 lb X 21/side

Thursday, November 12, 2009

091112

Buy-in: Agile eight WU, Active ROM, Snatch WU

DL 5/3/1: 275 X 3, 295 X 3, 315 X 7

Accessory work:
  • Snatch singles 105 lb on the min X 15 min
  • Good mornings 5 X 10: 85, 95, 95, 95, 105

Monday, November 9, 2009

091109

Buy-in: Foam rolling, Active ROM

Press 5/3/1: 105 X 3, 115 X 3, 125 X 6

Accessory work:
  • DH Pull-ups (OPT standard) X 5 sets: 9, 7, 6, 5, 5
  • Ring dips X 5 sets: 8, 7, 6, 5, 5
Cash-out/conditioning:
  • Sprint intervals ~150-200m w/1:30 rest: 23-27 sec @ 85-90% effort

Sunday, November 8, 2009

091107

Buy-in: Agile eight WU, Active ROM

Back Squat 5/3/1: 195 X 5, 215 X 5, 235 X 8

Accessory work:
  • Clean doubles 145 lb on the min X 10 min
  • Front squat 5 X 10: 135, 135, 140, 145, 150
Cash-out/conditioning:
  • Tabata sit-ups: 13, 13, 12, 12, 11, 11, 10, 10

Thursday, November 5, 2009

091105

Buy-in: Agile eight WU, 100 DUs ~ 3:00, Active ROM/shoulder mobility

Bench Press 5/3/1: 155 X 5, 165 X 5, 175 X 7

Accessory work:
  • Push Jerk triples 125 lb on the min X 10 min
  • Krock rows 60 lb X 22/side

Cash-out/metcon:

  • 21-15-9 of: KB swing/Ab-mat sit-ups/Push-ups
  • 4:43 as Rx'd

Tuesday, November 3, 2009

091103

Buy-in: Agile eight WU, Active ROM, Snatch WU

DL 5/3/1: 255 X 5, 275 X 5, 295 X 7

Accessory work:
  • 95 lb snatch singles on the minute X 10 min
  • Good mornings 5 X 10: 45, 45, 65, 65, 75
Cash-out: Tabata squats - 20, 19, 18, 16, 15, 14, 13, 13