7/14/08

Mobility:
Usual SJ routine plus 4 sets of 10 push-ups

Light day-

Warm up with face the wall squats, halos, pumps and 16kg bent press

C&P:
5 singles L/R with the 24kg

Pull-ups/chin-ups:
5 singles at 20 pounds alternated with the presses

Edit:

Colin raised the very valid point that I forgot to log my snatches.

Snatches:
9 minutes at 50% effort.
Got about 20 reps/ hand with the 24kg and an equal volume with the 16kg. Was mainly working on decelerating with the hips on the downswing. Still trying to get this down.

7/11/08

Mobility:
Usual SJ routine

Heavy day-

Warm up with face the wall squats, windmills and halos

C&P:
32kg 1 L/R
24kg 5x (1,2,3) L/R

Pull-ups/chin-ups:
5x (1,2,3) corresponding with C&P (20 lbs DB held between knees)

15 minute break, then-

As many rds in 9 minutes of:
24kg swing 5/5
Sledge strike, 10 reps

11 rds

Souped up toe touch, 2 sets

7/10/08

Mobility:
Usual SJ routine

Variety day-

PTP deads:
305x5, 275x5

TGU:
5 singles L/R with 24kg KB

Sledge levering:
3x4 alternating hand placement

Saxon side bend:
3x3 with a 20 pound dumbbell

COC Trainer:
1,2,3 L/R

Screw it. I am going on the ROP.

What's the best gun to have in a shootout? The one you have with you. Although I don't believe the ROP is the absolute best program for my specific goals, I really need a program that is simple and portable right now. I missed yesterday due to work related travel, and now I am limited to a short workout tonight, and Saturday doesn't look good either. I will do the three day ROP program as written with the goal of doing the 5x (1,2,3,4,5) ladders with my 32kg and I will use the variety days for PTP deads, grip and ab work, and whatever else I feel like doing/ have the equipment to do. Wish me luck! I will likely do my first variety day this evening and take it from there. I will hope to go on a better strength program over the winter months.

7/8/08

Mobility:
Usual SJ routine plus 35# windmills, face the wall squats and halos.

Box squat: 1 minute countdown timer
8x2 at 135

Barbell press: 3 minute countdown timer
95x5, 95x5, 105x5, 115x3, 125x2

Back extension: 3 minute countdown timer
3x20

Jandas: 3 minute countdown timer
3x3

Skipped the sledge levering for lack of a sledgehammer. I will do it tomorrow.

7/7/08

Mobility:
Usual SJ routine plus push-ups according to this program.

Power clean: 3 minute countdown timer
3x3 at 187

Fighter pull-ups: 5 minute countdown timer
12-10-8-6-4

One arm snatch + TGU: 10 minutes total time
7 reps each arm with 45 pound barbell (also did windmill on first 4 reps)

Feels good to be back in the weight room. I could tell I was a bit rusty today, but I will get back into form over the course of the week.

ROP inspired programming

I have been struggling lately to come up with programming that adresses my main goals, doesn't try to do too much at once, and lets me train healthy. I have taken the past week off to allow some recovery and think about my training. The two main goals right now are to get as strong as possible while maintaining overall health and rehabbing the shoulders. With that in mind, here is my new programming template to begin July 7. I will try to stick with it for at least 3 weeks before tweaking it, but no promises. The format will be 3 weeks on 1 week off or light. On most of the exercises I will try to keep the weight moving up for 3 weeks, then start over slightly heavier than last time. Classic 3 steps forward 2 steps back cycle. On other exercises, like box squat, I will keep the weigh constant throughout each cycle.

Monday: Medium day
-Power clean 3x3 sets across.
-Fighter pull-ups
-TGU 10 minutes

Tuesday: Variety day
-Box squat 8x2-12x2. Move up from 8x2 to 12x2 at one weight, add 10 pounds and start over.
-KB press. High volume ladders or series.
-Jandas 3 sets
-Back extensions 3 sets
-Sledge levering

Wednesday: Light day
-Power clean 10x2
-Fighter pull-ups
-TGU 5 minutes

Thursday: Variety day
-DL 5x3 ramp up to heavy triple
-OHS 5x5 across
-KB press. High volume ladders or series.
-Obliques emphasis drill (full contact twist?)
-Plate pinch holds 3x30 seconds

Saturday: Heavy day
-Power clean 5x2 ramp up to heavy double
-Fighter pull-ups
-TGU 15 minutes

-Odd object conditioning as second workout