Back Squat

Wednesday, January 18, 2017

Oracle Gym

11:20 AM

Warm Up

Sampson Stretches, Hip Hinges, Arm Circles, Bear Crawl
Jump Rope - Singles, drills, doubles with beaded rope

Handstand Technique

3x wall walk-ups
3x handstand hold against wall

Back Squat

5x95#
5x115#
5x135#
5x155#
3x175#

Pull-ups

Kipping Pull-ups 4-3-3-3-2
Lower for 3 count 3x

40 minute total workout

Squat Cleans

Monday, January 16, 2017

Aspire Fitness

3:25 PM

Jump Rope - 5 min

Box Jumps

10x18"
10x24"
4x3x30"

Handstand Technique

3-2-1

Handstand Kick-ups
Wall Walk-ups

30-20-30

Squat Cleans

5-5-5-5-5

45-65-65-75-75#

Front Squats

3x4 @ 95#

1 hour total workout

Filthy Fifty

Sunday, January 15, 2017

Aspire Fitness

9:50 AM

Warm Up

20-20-20, went through setting up stations

Filthy Fifty

50 Box Jumps 24"
50 Jumping Pull-ups
50 KB Swings 25# (Rx was 35#)
50 Lunges
50 Knees to Elbows
50 Push Presses (45#)
50 Hip Extensions (Sub Good Mornings 45#)
25 Wall Ball Shots (20# to 10') scaled down from 50
25 Burpees (scaled down from 50)
100 Jump Rope (scaled from  50 doubles)

I finished in 40:49, which was slower than last time, but I was pleased with being able to train across a broad time domain.

Compare to 20151202 (37:15)

1:00 total workout.

Snatch

Saturday, January 14, 2017

Tru Fit

9:45 AM

Warm Up

30-20-30, Box Jumps 10x18", 10x30"

Snatch

Burgener warm-up

3 rounds of 3 sets at 65#;  I was planning on going right into a squat, but was often doing a power snatch followed by an overhead squat.

Metcon

10-9-8-7-6-5-4-3-2-1

KB Swings 30#
Walking Lunges R/L = 1
Abmat Sit-ups
1/2 dips (5-5-4-4-3-3-2-2-1-1)
Air Squats

I scaled the workout from 72# KB, weighted sit-ups, the appropriate quantity of dips and jumping squats.  This was pretty tough, but I felt like I maintained good technique.  I finished in 18:33.

1 hour total workout

Back Squat

Friday, January 13, 2017

Oracle Gym

11:45 AM

Warm Up

Jump Rope singles with beaded rope, 90s, 90s, 60s and some doubles, 10 unbroken

30-20-30 utilizing wall squats

Back Squat

8 x 95#
8 x 135#
5 x 155#
3 x 175#

Pull-ups

3-3-2-2

Handstand Technique

3 kick ups and 3 wall walk-ups

Pull-ups

4-2-2-2

45 minute total workout

Hang Power Clean - Deadlift

Thursday, January 12, 2017

Oracle Gym - Coach Jonathon

11:30 AM with Sameer, Jen, Donna, Fabby, Zach and Chelsea

Warm Up

Foam rolling, static and dynamic stretching

Hang Power Clean

warm up with 65# then

3-2-2-1-1 @ 95, 135, 145, 155, 165# (PR!)

Not getting under the weight as it gets heavier

Deadlift

10-8-6-4 @ 135, 185, 235, 255#

This felt pretty good.

Clean & Jerk

Wednesday, January 11, 2017

Oracle Gym

11:45 AM

Jump Rope

15 minutes of singles, drills and doubles, got 10 unbroken

Handstand Technique

Kick-ups, Wall Walk-ups, HSPU to 9" and 6" block, lowers to 4" block

HSPU progression with feet on bench (5-3-3-3-3)

Clean and Jerk

Warm up with 30-20-30, light deadlift, light front squat

Dropping into a full squat with each rep

5x65#
4x75#
3x85#
2x95#

These felt really smooth.  I took a reasonable break and reset between reps.  Focus was on speed and stable positions.