Saturday, September 29, 2007


From the Performance Menu
Clean & Jerk

Take each lift up to a single that's approaching heavy, but completely manageable. Then drop 10% and take another single; then drop another 10% and take 2 singles.

4 rounds of:
30 Russian twists
10 overhead sit-ups

Warmed up with 3 minutes of rowing and some mobility drills.

Snatch: 1-1-1-1-1-1-1-1-1-1-1-1-1-1

Clean & Jerk: 1-1-1-1-1-1-1-1

2 rounds of:
20 Russian twists
7 overhead sit-ups

Had to modify the ab circuit because I almost never do any serious ab work. This will probably be up Rx'd status in the next month or so.

Friday, September 28, 2007


Warmup: 4-2-1-1 TGU/ weighted pull-up

Workout: Max out Back Squat 1-1-1-1-1
Snatch Drill- 1 snatch and 3 OHS for 8 all with 89#

Don't really know what happened on the back squats. Maybe a high gravity day or something. I woke up yesterday and today with some weird soreness in my lower back, so maybe that slowed me down a little. Either way, an embarrassing effort.
I will go ahead and use 265 for the workout on Monday, and next time I take a taper week it will look a little different. More box squats and power cleans, for instance.

Wednesday, September 26, 2007

A Recipe for the Working Man

A tasty lunch that I can whip up in my cubicle is the Barbecue Tuna Wrap. To make this delectable dish you will need:
-A 7oz package of tuna in water. I like the pouches because they are already drained.
-Barbecue sauce.

All you have to do is put about half the tuna on a tortilla and cover liberally with barbecue sauce, then roll and eat! After you finish the first one, repeat. They are delicious and filling, and if you eat a piece of fruit with them it makes a nice lunch.


Warm-up consisted of pull-ups and sit-ups as well as putting the dumbbells in order. I can't stand to see a dumbbell rack that's all out of order, and since people are usually the laziest when it comes to putting back the heavier bells, putting everything in its proper place can actually be a fun and utilitarian component to a warm-up.

Workout: 3-3-3-3-3-3-3-3-3-3-3-3-3-3-3 one arm dumbbell snatch each set is left followed by right

3-3-3-3-3 dumbbell bench press

Another easy day. Can't wait for the 1st.

Tuesday, September 25, 2007

It's coming...

From the Performance Menu yesterday.
"Some questions have been circulating about the upcoming WOD schedule. For at least the first 16 weeks, we will train Monday, Tuesday, Wednesday, Friday and Saturday; Thursday and Sunday will be rest days."

That's almost MY exact training schedule!

From the Performance Menu today.
"For those who will be training early in the morning and are concerned about getting the day's workout in time, fear not. You can access the next day's workout by clicking the tomorrow link at the top of the page."

I train early in the morning! It's like this is directed specifically at me!

Earlier those who were contemplating trying the Performance Menu WOD were advised to taper this week and test 1RM back squat on Friday the 28th. I think I'm going to do it. I hadn't planned to go heavy this week, but this is too tempting. I will take Saturday as an extra recovery day, maybe just grease the groove with muscleups or something.


Day two of my easy microcycle. Warmup consisted mainly of screwing around doing various sit-ups, squat variations, windmills, etc. Every once in a while I realize that flexibility in the sense that most people think of it (i.e. being able to touch you toes) is not a strong point. It's easy to forget because the flexibility needed for lifting heavy things is so different from flexibility as most people think of it.

Workout: 7 rds of 7 pull-ups, 7 sandbag thrusters

This was just about right. I changed my mind at the last minute and used the sandbag instead of dumbbells because it sounded more fun, and normally it would be too light for me to use, so the easy week was my one chance.

Monday, September 24, 2007


Easy day today. Did one arm clean and two presses, where clean and press press counts as one rep.1-1-1-1-1-1-1-1-1-1-1-1-1-1-140-45-50-55-60-(65x5)-60-55-50-45-40Finished with 4 sets of 10 sit-ups and 3 sets of 10 deadhang pull-ups. This was exactly what I intended it to be- a nice easy day in the weightroom. Interestingly, taking it easy in training takes far more discipline for me than going hard, so I hope I will resist the temptation to add more work than I had scheduled for myself. The main thing will be to avoid squats and deadlifts.

Today begins a week of half-speed days for some extra recovery before hitting it hard again. Tentative schedule:
Monday: One arm clean and press press
Tuesday: 7 rds of 7 pull-ups and 7 thrusters with 25# dbs
Wednesday: Off
Thursday: One arm snatch and dumbbell bench
Friday: 20 minute row and 10 minutes of 5 pull-ups and 5 clapping push-ups
Saturday: 20-30 minutes of kettlebell juggling and running

Next week the training will get serious again. In other news, the Performance Menu will be posting a WOD beginning on Oct. 1st. I'm interested to see what that will look like.