1/29/08

Session 1:
OHS:
5-5-5-5-5
111-116-121-126-136

Weighted pull-ups:
5-5-5-5-5
25-30-35-35-35

Deadlift:
5-5
303-273

Farmer carries:
90# DBs one complete circuit of weightroom in two sets.

Session 2:
Put together a little circuit of-
15 kipping pull-ups
5 hanging leg raise
8 combo ab drill that I don't have a good name for
20 push-ups

and ran through it 3 times. After the first and second rounds I rowed 1000m. Times were 4:29 and 4:25. I wanted this session to be a little easier, because I was feeling kind of beat up from the first session.

1/28/08

Session 1:
TGU:
6 minutes with 24kg KB

Pull-ups:
8-8-8

Deadlift:
5-5
295-265

Session 2:
Pistol:
1-1-1-1-1
55-60-65-65-65

Pull-up/push-up ladders:
5x (1,2,3,4) with multiplier of 2 on push-ups

Session 3:
Pull-ups/push-ups
12/24-4/8-4/8

24kg KB snatch:
5-5-5-5-5

Sledge Levering:
variety of angles

1/25/08

Kipping pull-ups:
15-15-15

Deadlift:
5-5
311-281

Not much work today. I'm still a little under the weather and felt absolutely exhausted while I was trying to lift. I might take a do over on this week and consider next week the first week of a four week cycle.

1/24/08

Session 1:
Deadlift:
5-5
301-276

DB Press:
3-3-3-3-3-3-3
65-55-60-65-55-60-65

1/22/08

Session 1:
Deadlift:
5-5
296-266

Farmer carries:
3x40m carries, first with 100# DBs, second two with 90#

Hanging leg raise:
5-5-5-5-5

Kipping pull-ups:
15-15-15

Session 2:
OHS:
5-5-5-4-1
111-121-131-141-151

Rower:
3x500m
1) 1:48
2) 1:45
3) 1:48

1/21/08

TGU:
5 min. with 24kg KB

Deadlift:
5-5
290-260

Pistols:
1-1-1 L/R
all with 24kg KB in rack position

Pull-up/push-up ladders:
(1,2,3,4,5) (1,2,3,4) (1,2,3) (1,2,3) (1,2,3) (1,2,3) (1,2,3) These were basically competitive ladders with 30 seconds rest between ladders. I did 2 push-ups for every pull-up, so the push-up rungs looked like 2,4,6,8,10

24kg snatch:
5-5-5-5-5 L/R

Sledge levers:
3 reps in a variety of ranges of motion. Side to side, front to back with arm straight in front or hanging at my side.

Colin. I will comment on your blog tomorrow. Work has been a nightmare lately. Big deadline approaching on Feb 1.

No testing this cycle

So, this is pretty lame, but there will be no testing today because I somehow hurt my shoulder getting out of bed this morning. The injury actually dates back a little over four years, when I tore up a bunch of stuff in an intramural wrestling match in college. It has never really been the same since, so it's not too surprising. I will take today and tomorrow off and then see what I can do on Monday.

In the meantime, here is the tentative schedule for the upcoming 3 weeks.
Monday:
- 5 minutes of TGU
- PTP deads
- Weighted pistols
- Pull-up/push-up ladders
- KB snatch (probably just 5x5)
- sledgehammer levering

Tuesday:
- Kipping pull-ups (3x15)
- PTP deads
- OHS (5x5)
- Hanging leg raise
- Farmer carries
- Sprints on C2 rower (3x500 or similar)

Wednesday:
- 5 min TGU
- PTP deads
- Press (7x3)
- 50 pull-ups in as few sets as possible
- Snatches (high volume)
- Spider push-ups

Friday:
- Kipping pull-ups (3x15)
- PTP deads
- Power clean (triples on the minute for 12 minutes alternating between heavy and medium)
- Press (10x2)
- Sprints on C2 rower (3x1000 or similar)
- Finger roll-ups

Saturday:
- 5 min TGU
- PTP deads
- Front squat (5x5)
- Pull-up/push-up ladders
- Snatches (7 minutes)
- Pinch grip around-the-worlds