Workout D

W/U:
HIM and HAM, Band Dislocates
Complex w/ 45, 65, 95
Deck Snatch + OHS
Power Snatch + OHS
Hang Snatch + OHS

W/O:
Bench 95 x 5, 115 x 5, 135 x 5, 170 x 5 x 3, 185 x 3 x 3
Pull-up / Dip Ladders 1-6, 1-3, 1-3 - 8min

Circuit x 3
Burpees x 30sec (10, 9, 10)
Chinnies x 30sec (44, 54, 50)
Hindu Pushups x 30sec (8, 8, 8)
Lunges x 30sec (16, 14, 16)
Med-ball Slams x 30sec (22, 20, 21)
Rest
9:02, AHR 164, Max 177, Min 116, Recover 14 (177-163)

-185 was hard but it went up smooth. Go to 170 x 5 x 3, 190 x 3 x 3 next
-I know! Lets try ladders of 1-4 and progress ETK style.
-Circuit was good. Last round of Chinnies sucked, controlling breath on Hindu Pushups are fun. Recovery still pretty weak but an improvement over the last time I did ICT 9 a few months ago.

Workout C

W/U: Dynamic stretching, Snatches and OHS 45, 65, 95#
Squats 95 x 5, 155 x 5, 185 x 5, 230 x 10 x 3
Chin-ups 25 x 11, 5, 4, 4, 4
Band pull-through yellow band x 15 x 3
Neck raises 16kg x 12 x 3

-230 wasn't pretty, lots of forward lean. Repeat.
-Getting the hang of pull-throughs.
-Stay the same with neck raises.

Workout B

W/U: Snatches and OHS with 45#
OHP 45 x 5, 95 x 5, 125 x 5 x 3, 145 x 3 x 3
Pendlay Rows 165 x 6 x 6
Dips 24kg 12, 8, 6
5min OALCCJ 16kg
5min Rope
Straight leg sit-ups 24kg x 10 x 3
Yard work cool down

-last set wit 145 was tough. Go to 130 x 5 x 3, 145 x 3 x 3 next
-Rows were good, mix in some set of 8 next
-Dips were nice move forward
-Tried out Double LCCJs but I can't find my hips in the resting position. 5min was not hard, count the reps next time.

Random

5.6 mile leisurely bike ride
LHS 3 x 20

Workout A

W/U: Snatches and OHSs 45 and 65#
Power Cleans 95 x 3, 115 x 3, 135 x 3, 175 x 5 x 3, 195 x 3 x 3
Deadlifts 245 x 1, 275 x 1, 295 x 5, 315 x 5, 335 x 5
Pull-up / Dip ladders 1-5, 1-3, 1-3, 1-2(3)/3 - failed on 3rd rung for chins
Run 19:36 AHR 152

-Huevos con chorizo is not a good pre-workout meal
-195 was tough, go to 180 x 5 x 3, 195 x 3 x 3
-Deads were hard stick with the same weight
-Ladder was aight
-Run was good - Max 160, Min 126, Recover 14 (157-143). Didn't attempt to recover quickly or anything. Its amazing how much different my HR is when I workout before. See here.

Workout D

W/U: Various snatches and OHS with 45, 55, 65#
Bench 95 x 5, 115 x 5, 135 x 5, 165 x 5 x 3, 185 x 3 x 3
Wide-grip pull-up / Dip ladders 1-5, 1-4, 3, 1-3

Circuit x 5
100 rope turns
5 plyo push-ups
15 med-ball slams
20 lateral jumps over ball
rest
10:31

Neck raises 10# neck wrap - back, left, right, forward 12 x 3

-165 and 185 were no prob. Go to 170 x 5 x 3, 185 x 3 x 3 next.
-Small improvement on ladders - not seeing much progress here. Just go all out for 3-4 ladders next time.
-ICT 6 adaptation was good AHR 171, Max 181, Min 111, Recovery 14 (181-167). Getting this under 10min will be easy. Note: Do not take a big gulp of water before ICTs. I got a mean cramp in the usual upper left ab area.

Workout C

W/U: 24 movements, Snatches and OHSs 45#, 65, 95
Squat 95 x 5, 155 x 5, 225 x 10 x 3
Chin-ups 25 x 10, 5, 4, 3
FCT 95 x 8 l/r x 3
Band GMs Green x 15 x 3
Yard work for a cool down.
May go for a walk later.

-No prob on the squats. Took the full 5min break between sets.
-Chins were O.K.. I was hoping for 12.
-Good weight for FCTs go for sets of 10 next time.
-Band GMs were good for their purpose. I want to get some extra p-chain volume on squat days. I think I'm getting enough work on DL days. Need to nig-rig up a band pull-through next time.

Workout B

W/U: Snatches and OHSs 45, 55, 65#
OHP 45 x 5, 95 x 5, 125 x 5 x 3, 145 x 2, 135 x 3 x 2
Pendlay Rows 155 x 8 x 3, 155 x 6 x 3
Dips BW+45# x 12, 8, 6
Burpees x 50 4:48 AHR 166, Max 174, Min 119, Recover 8 (174-166)

Not sure what to do here. I didn't think it was possible for me to get weaker. I'm thinking of resetting my Deadlift and OHP workouts to a couple weeks ago and seeing where I end up. We'll have to see how my Squat and Bench workouts go in a few days. On another note I may switch to shorter workouts to accommodate a new work schedule in the next couple weeks.

Run

Was supposed to do this yesterday after Workout A.

Run 20min, AHR 137, Max 156, Min 80, Recover 21 (142-121)

Workout A

W/U: Snatches and OHSs with 45, 55, 65#
Power Clean 95 x 3, 115 x 3, 135 x 3, 180 x 5 x 3, 200 x 3 x 2, 200 x 2(failed on 3)
Deadlift 245 x 1, 285 x 1, 300 x 5, 320 x 5
Pull-up / Dip ladder 1-5, 1-3, 1-3, 1-2 ~7min

Note to self: poor sleep + poor nutrition + finals week = shitty workout
-Felt fatigued on the last power clean and wasn't able to get under it without going overly low.
-320 felt plenty slow and heavy in the Deads
-Ladders were mediocre
-Reset this bitch to 5/1/09

Workout D

Bench 95 x 5, 115 x 5, 135 x 5, 165 x 5 x 3, 185 x 3 x 3
Pull-up/Dip ladders 1-5, 1-3, 1-2, 1-2

Circuit x 3
100 rope turns
10 lunges
10 burpees
10 squats
rest
(6:28)

Leg raises 3 x 10

-Bench was no prob. Go to 170 x 5.
-Power tower was nearly tipping over. With an overhand grip and hands inside the uprights its making me arc way out to get over the bar. Need some sand bags.
-Each circuit takes about 1:45 without the rest. Good little circuit my legs were starting to burn. AHR 168, Max 179, Min 117, Recover 12 (179-167)

Workout C

W/U: Snatches and OHSs
Squat 95 x 5, 155 x 5, 225 x 10, 215 x 10 x 2
Chin-ups BW+25 x 10, 5, 5, 3
Neck raises 25 x 12 x 3

-Need to work on squat form:



-Chins were good
-Neck raises too light

Workout B

W/U: Snatches and OHSs with 45, 55, 65#
Press: 45 x 5, 95 x 5, 125 x 5 x 3, 145 x 3 x 3
Pendlay Rows: 155 x 6 x 6
Dips BW+35 14, 10, 8

Circuit x 3 (5:10)
10 med-ball woodchoppers
15 med-ball slams
10 burpees
rest
AHR 170, Max 182, Min 112, Recover 12 (182-170)

Side-bends 55lbs plate x 10 x 3

Mini band shoulder dislocates, HIM and HAM hip JM.

-Barely made the last two sets of presses - heel was raising a little bit - redo
-Rows were good try a few sets of 8 then 6 next time.
-Noticeable improvement on this version of ICT 2 over the last time. Either I'm really on today or was too conservative with jumping and slamming. I didn't have to pause on the burpees at all; however, I still wasn't in the mood for a fourth round. Go for it next time.
-Side-bends were nice, good for the grip too. Good weight and reps - repeat before going to 12.

workout A

Power Clean 95 x 3, 115 x 3, 135 x 3, 175 x 5 x 3, 195 x 3 x 3
Deadlifts 245 x 1, 275 x 1, 295 x 5, 315 x 5, 335 x 5
Wide-grip Pull-up / Dip Ladder 1-5, 1-2, 1-3, 1-2

-Skipped the jog today.
-Here is the last set of deads:


-Planning on alternating around grips on the dip/pull-up ladders