Tuesday, September 20, 2016
Coach Jonathon
1:30 PM
Warm Up
Got there early for body composition screening (19.9%, I think she measured low). Did some foam rolling and pointed toes lunges. I could not do toe in the air lunges.
Bench Press
10-8-6-4
Having just benched yesterday, I was a little leery, but still managed 95#, 135#, 145#, 155#
Pendlay Rows
10-8-6-4
Jonathon coached this with a little knee drive and did not emphasize the flat back. The movement could best be described as a cheater upper back row. I set up from the floor and did explode it into my sternum. I did sets at 95#, 115#, 135# and 155#
Finished with some handstand technique work that went really poorly.
Tuesday, September 20, 2016
Monday, September 19, 2016
Bench Press
Monday, September 19, 2016
Oracle Gym
12:20 PM
Warm Up
Foam roller, 1000m row
Bench Press
8x95#
8x115#
5x135#
2x155#
2x165#
Burpees
10x5 EMOM
Took about 25 seconds to do 5 burpees and then had a 35 second rest. Still very winded, but kept much better form than usual.
50 minute total workout time
Oracle Gym
12:20 PM
Warm Up
Foam roller, 1000m row
Bench Press
8x95#
8x115#
5x135#
2x155#
2x165#
Burpees
10x5 EMOM
Took about 25 seconds to do 5 burpees and then had a 35 second rest. Still very winded, but kept much better form than usual.
50 minute total workout time
DeadLift
Sunday, September 18, 2016
24 Hour Fitness
9:15 AM
Warm Up
8 laps on track, foam roller, good mornings, airs squats, pass throughs, Romanian Dead Lifts with bar and 95#
Dead Lift
WU 5x95#, 5x145#, 3x185#
Work Sets
3x215#
2x225#
1x1x1x235#
Shoulder to Overhead Strict Press
8x45#
6x65#
5x85#
4x95#
3x105#
40 minutes total workout
24 Hour Fitness
9:15 AM
Warm Up
8 laps on track, foam roller, good mornings, airs squats, pass throughs, Romanian Dead Lifts with bar and 95#
Dead Lift
WU 5x95#, 5x145#, 3x185#
Work Sets
3x215#
2x225#
1x1x1x235#
Shoulder to Overhead Strict Press
8x45#
6x65#
5x85#
4x95#
3x105#
40 minutes total workout
Back Squat
Saturday, September 17, 2016
Classic Barbell (Alec)
8:30 AM
Warm Up
Air Squats, Pass throughs, OH Squats with PVC
Back Squat
WU with 45#, 95#
5x135#
5x155#
3x175#
3x185#
3x185#
Bulgarian Split Squat
8xBW
8xBW+20#
8xBW+20#
Bench Press
WU with 45#, 95#
5x135#
5x145#
5x145#
Pull-ups
5 unbroken
4 unbroken
singles and doubles to 20 total
40 minute total workout
Classic Barbell (Alec)
8:30 AM
Warm Up
Air Squats, Pass throughs, OH Squats with PVC
Back Squat
WU with 45#, 95#
5x135#
5x155#
3x175#
3x185#
3x185#
Bulgarian Split Squat
8xBW
8xBW+20#
8xBW+20#
Bench Press
WU with 45#, 95#
5x135#
5x145#
5x145#
Pull-ups
5 unbroken
4 unbroken
singles and doubles to 20 total
40 minute total workout
Wednesday, September 14, 2016
Surovetsky (Surovekskey) Deadlift
Wednesday, September 14, 2016
Oracle Gym
11:45 AM
Warm Up
Sampson stretches, 30-20-30, Good mornings/jump rope couplet
Deadlift
Warm up with 45#, 95#, 135# then
5x5@185# E3OM
This felt pretty good and is designed based on 70% of my 275# 1RM
Thrusters
Warm up with 45#, 65#, 95# (95# was too heavy)
5x5@75#
This felt pretty good. I was most focused on hip extension and resting at the top of the movement.
Finished with mobility - wall squat, couch stretch
Surovetsky (Surovekskey) Deadlift Program
I am starting a deadlift cycle and based on a quick Google search, I feel comfortable with the 9 week Surovekskey program. It is designed for deadlifting 2X/week, and for a given rep cycle sets loads based on your 1RM prior to starting. I have put up 315# before, but opted to start with a more recent max of 275#.
Oracle Gym
11:45 AM
Warm Up
Sampson stretches, 30-20-30, Good mornings/jump rope couplet
Deadlift
Warm up with 45#, 95#, 135# then
5x5@185# E3OM
This felt pretty good and is designed based on 70% of my 275# 1RM
Thrusters
Warm up with 45#, 65#, 95# (95# was too heavy)
5x5@75#
This felt pretty good. I was most focused on hip extension and resting at the top of the movement.
Finished with mobility - wall squat, couch stretch
Surovetsky (Surovekskey) Deadlift Program
I am starting a deadlift cycle and based on a quick Google search, I feel comfortable with the 9 week Surovekskey program. It is designed for deadlifting 2X/week, and for a given rep cycle sets loads based on your 1RM prior to starting. I have put up 315# before, but opted to start with a more recent max of 275#.
Tuesday, September 13, 2016
Cleans - Jerks
Tuesday, September 13, 2016
Coach Jonathon
(1:30 PM) with Sameer, Geoff, and Fabby
Warm Up
Foam rolling pass throughs, air squats, arm circles, arm twists, side lunges, squat manipulating knees
Clean
5-4-3-2-1
I warmed up with the bar and then did sets at 95#, 105#, 115#, 125# and 135#. These felt good. I want to focus on hip extension followed by pulling.
Jerk
3-3-2-1
I jumped right in doing sets at 75#, 95#, 105# and 115#. These felt lousy and I kept hearing the queue to get the back toe in. My back toe was flaring out which was opening my hips. With heavier weight, this could have been ugly.
As there were 4 of us using the same bar, this took the full hour. After class I spent 30 minutes doing some of the stuff we missed from the
4 rounds of
10 pike to tuck sit-ups
10 Alt Russian Twists
10 Wall Squat
10 Alt dumbbell snatch
Instead I did 5 rounds of handstand kick-ups/holds and 3 rounds of 10 wall squats.
I followed this with
Alt DB Snatch
6@25#
6@35#
6@40#
4@45#
4@50#
These felt great, but I worry that my lats will feel it tomorrow.
Coach Jonathon
(1:30 PM) with Sameer, Geoff, and Fabby
Warm Up
Foam rolling pass throughs, air squats, arm circles, arm twists, side lunges, squat manipulating knees
Clean
5-4-3-2-1
I warmed up with the bar and then did sets at 95#, 105#, 115#, 125# and 135#. These felt good. I want to focus on hip extension followed by pulling.
Jerk
3-3-2-1
I jumped right in doing sets at 75#, 95#, 105# and 115#. These felt lousy and I kept hearing the queue to get the back toe in. My back toe was flaring out which was opening my hips. With heavier weight, this could have been ugly.
As there were 4 of us using the same bar, this took the full hour. After class I spent 30 minutes doing some of the stuff we missed from the
4 rounds of
10 pike to tuck sit-ups
10 Alt Russian Twists
10 Wall Squat
10 Alt dumbbell snatch
Instead I did 5 rounds of handstand kick-ups/holds and 3 rounds of 10 wall squats.
I followed this with
Alt DB Snatch
6@25#
6@35#
6@40#
4@45#
4@50#
These felt great, but I worry that my lats will feel it tomorrow.
Monday, September 12, 2016
Wall Ball Shots
Sunday, September 11, 2016
24 Hour Fitness
(8:05 AM)
Warm Up
13 laps on track (1 mile), foam roller
30-20-30 (only did 20 OH Squats with PVC)
Wall Ball Shots
Warm up with 12#, 16#, 20#, focus on good squat, hip extension, elbows in
100 wall ball shots (12#, 10')
T2B Progression (10 minutes)
Kip Swings, Knees Up, Knees to Chest, Flick Feet (I was not touching the bar, but it felt right)
24 Hour Fitness
(8:05 AM)
Warm Up
13 laps on track (1 mile), foam roller
30-20-30 (only did 20 OH Squats with PVC)
Wall Ball Shots
Warm up with 12#, 16#, 20#, focus on good squat, hip extension, elbows in
100 wall ball shots (12#, 10')
T2B Progression (10 minutes)
Kip Swings, Knees Up, Knees to Chest, Flick Feet (I was not touching the bar, but it felt right)
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