1/31/10
Friday, January 29, 2010 - Squat, Bench Press, and Deadlifts
Just did M.E. today. No speed. No Metcon. Probably not the best plan but I need to get my lifts up.
Bench Press - 5-5-5-3-3-3
145x5, 165x5, 180x5, 200x3, 220x3, 240x2
Squat - 5-5-5-3-3-3
150x5, 175x5, 190x5, 210x3, 235x3, 255x3(PR) , 275x2(PR), 285x1(PR), 300x1(PR)
That was just a lot of fun and I felt really good after all of that.
Deadlift - 5-5-5-3-3-3
225x5, 240x5, 260x5, 275x3, 290x3, 315x1
I was pretty tired by the end of these.
Bench Press - 5-5-5-3-3-3
145x5, 165x5, 180x5, 200x3, 220x3, 240x2
Squat - 5-5-5-3-3-3
150x5, 175x5, 190x5, 210x3, 235x3, 255x3(PR) , 275x2(PR), 285x1(PR), 300x1(PR)
That was just a lot of fun and I felt really good after all of that.
Deadlift - 5-5-5-3-3-3
225x5, 240x5, 260x5, 275x3, 290x3, 315x1
I was pretty tired by the end of these.
1/25/10
Monday, January 25, 2010 - Thrusters, Squats, Dimel Deadlift
Barbell Thruster 5-5-5-5-5
115x5, 125x5 (I kept hitting the ceiling on these so I had to change exercises.)
Front Squats 5-5-5-3-3
155x5, 165x5, 170x5, 175x4, 180x3
First time I ever spent any true effort on form wiht these. I felt good with the fact that elbows were way up and I really didn't even need to hang onto the bar. Nice to finally get this.
Speed = Squats 10 x 2 @ 185# (week 2)
P-Chain = 5 rounds for time - 11:33
20x Incline Situps / 20x Dimel Deadlifts w/115#
I decided to just punch out 5 rounds of these for time and combine the P-Chain/G.P.P. This workout sure did it. Those dimel deadlifts are very cool.
My sweat angel after the little dimel deadlift metcon.
A description of the Dimel Deadlift pulled from the Elite FTS Website:
Category: Supplemental and Accessory
Muscles Targeted: Hamstrings and Lower Back
Exercise Description: This exercise helped Matt Dimel increase his squat from the mid-800’s to over 1000 pounds in a two year period. To perform this exercise, grab a barbell with an overhand grip, hands about shoulder-width apart. Pull the bar up to a standing position.
At this point, arch your back and get your abs tight. Keep the back as arched as possible, push the glutes out, and keep the knees slightly bent. Lower the bar by pushing your body weight back onto your heals while pushing your glutes out. Try to lower the barbell to a position just past the knees. At this point you should feel a tremendous stretch in the glutes and hamstrings.
Raise by contracting your glutes first. At the top of the movement, contract the glutes as hard as possible. Perform the exercise in a ballistic fashion. You want to drop to the midpoint position and explode back to the starting position. This is best trained with moderate weight for sets of 15-20 reps.
Training Mistakes:
• Going too low. Make sure to keep the tension on the hamstrings.
• Not pushing the hips and glutes back. This is also to keep the stress on the hamstrings.
• Rounding the back. Keep your back arched to help keep the stress on the hamstrings.
• Using a slow tempo. This movement is designed to be trained fast. You'll begin with a slow tempo and build the speed up with each additional repetition.
115x5, 125x5 (I kept hitting the ceiling on these so I had to change exercises.)
Front Squats 5-5-5-3-3
155x5, 165x5, 170x5, 175x4, 180x3
First time I ever spent any true effort on form wiht these. I felt good with the fact that elbows were way up and I really didn't even need to hang onto the bar. Nice to finally get this.
Speed = Squats 10 x 2 @ 185# (week 2)
P-Chain = 5 rounds for time - 11:33
20x Incline Situps / 20x Dimel Deadlifts w/115#
I decided to just punch out 5 rounds of these for time and combine the P-Chain/G.P.P. This workout sure did it. Those dimel deadlifts are very cool.
My sweat angel after the little dimel deadlift metcon.
A description of the Dimel Deadlift pulled from the Elite FTS Website:
Category: Supplemental and Accessory
Muscles Targeted: Hamstrings and Lower Back
Exercise Description: This exercise helped Matt Dimel increase his squat from the mid-800’s to over 1000 pounds in a two year period. To perform this exercise, grab a barbell with an overhand grip, hands about shoulder-width apart. Pull the bar up to a standing position.
At this point, arch your back and get your abs tight. Keep the back as arched as possible, push the glutes out, and keep the knees slightly bent. Lower the bar by pushing your body weight back onto your heals while pushing your glutes out. Try to lower the barbell to a position just past the knees. At this point you should feel a tremendous stretch in the glutes and hamstrings.
Raise by contracting your glutes first. At the top of the movement, contract the glutes as hard as possible. Perform the exercise in a ballistic fashion. You want to drop to the midpoint position and explode back to the starting position. This is best trained with moderate weight for sets of 15-20 reps.
Training Mistakes:
• Going too low. Make sure to keep the tension on the hamstrings.
• Not pushing the hips and glutes back. This is also to keep the stress on the hamstrings.
• Rounding the back. Keep your back arched to help keep the stress on the hamstrings.
• Using a slow tempo. This movement is designed to be trained fast. You'll begin with a slow tempo and build the speed up with each additional repetition.
Sunday, January 24, 2010 - Rest Day Globo Style
Was going to rest but got a little antsy in the room. Went down the hall to the hotel globo gym and pounded out some nice dummbell curls, dips, and ab rollouts. Better than nothing, but just not even close to the same...
1/24/10
Saturday, January 23, 2010 - Rest Day
Just a general rest day.
I am posting a video that was found on Youtube and posted on the Matanuska Barbell site. It is a description of Prilepin's Table, something that is a foundation of the training we do at Matanuska Barbell.
I am posting a video that was found on Youtube and posted on the Matanuska Barbell site. It is a description of Prilepin's Table, something that is a foundation of the training we do at Matanuska Barbell.
1/22/10
Friday, January 22, 2010 - M.E. Close Grip Bench, Speed - Hanging Power Cleans.
M.E. = Close Grip Bench Press - 3-3-3-1-1-1(week 2)
140x3 - 160x3 - 170x3 - 185x1 - 205x1 - 205x2 (I am so looking forward to doing M.E. with a safety rack and bumpers again.)
Speed = Hanging Power Cleans (week 3)
10 x 3 @ with 140#. Damn I love these things. When the form is right they seem effortless.
P-Chain = 4 Sets of 40 Incline Situps and 20 Back Extensions.
Dumbbell Complex - Holding a pair of 15 lb. dumbbells by your sides, complete AMRAP in 15 min of:
10x Squats
20x Alternating Lunges (10 per leg)
10x Thrusters (the ceiling was too low for jumping thrusters)
Completed 5 rounds and 4 squats. This overall was a long workout and a lot of fun. I felt good doing everything, M.E, Speed, the Dumbbell Complex, all of it. I would have to say though by the end I was hating life. I always think the last workout was the worst. They always seem to get worse though. I love the fact that I get nervous going into these things. I anticipate the suck and so far the suck has never let me down, this complex especially.
Thanks again Jason for the Dumbbell complex, they work great up here.
Here is a picture of my little sweat angel from tonight.
140x3 - 160x3 - 170x3 - 185x1 - 205x1 - 205x2 (I am so looking forward to doing M.E. with a safety rack and bumpers again.)
Speed = Hanging Power Cleans (week 3)
10 x 3 @ with 140#. Damn I love these things. When the form is right they seem effortless.
P-Chain = 4 Sets of 40 Incline Situps and 20 Back Extensions.
Dumbbell Complex - Holding a pair of 15 lb. dumbbells by your sides, complete AMRAP in 15 min of:
10x Squats
20x Alternating Lunges (10 per leg)
10x Thrusters (the ceiling was too low for jumping thrusters)
Completed 5 rounds and 4 squats. This overall was a long workout and a lot of fun. I felt good doing everything, M.E, Speed, the Dumbbell Complex, all of it. I would have to say though by the end I was hating life. I always think the last workout was the worst. They always seem to get worse though. I love the fact that I get nervous going into these things. I anticipate the suck and so far the suck has never let me down, this complex especially.
Thanks again Jason for the Dumbbell complex, they work great up here.
Here is a picture of my little sweat angel from tonight.
1/20/10
Wednesday, January 20, 2009 - Speed Bench Press, AbMat Situps, and Dumbbell Complex
Bench Warmup = Dumbbell Bench Press 3x15 w/50# Dumbbells
Speed = Dumbbell Bench Bress 12x3 w/50# Dumbbells
P-Chain/Volume = Butterfly AbMat Situps 4x40 and Bench Dips 4x30
Dumbbell Complex AMRAP in 12 min. w/30# Dummbells
10x Bent Over Rows
5x Hang High Pulls
5x Hang Power Cleans
10x Thrusters
Completed 5 rounds plus 6 Bent Over Rows. How in the heck did you finish 11 sets of these Jason? This totally killed me and I want to tear my forearms off my body, I can barely type right now. Thank you again for the Dumbbell Complex, it works really well here at the camp I stay in since that is all they have along with 25k worth of Nautilus machines.
My sweat angel from tonight.
Speed = Dumbbell Bench Bress 12x3 w/50# Dumbbells
P-Chain/Volume = Butterfly AbMat Situps 4x40 and Bench Dips 4x30
Dumbbell Complex AMRAP in 12 min. w/30# Dummbells
10x Bent Over Rows
5x Hang High Pulls
5x Hang Power Cleans
10x Thrusters
Completed 5 rounds plus 6 Bent Over Rows. How in the heck did you finish 11 sets of these Jason? This totally killed me and I want to tear my forearms off my body, I can barely type right now. Thank you again for the Dumbbell Complex, it works really well here at the camp I stay in since that is all they have along with 25k worth of Nautilus machines.
My sweat angel from tonight.
1/19/10
Tuesday, January 19, 2010 - Rest Day Deadlifts
M.E. Deadlifts - 5-5-5-3-3-3
185x5, 215x5, 240x5, 260x3, 290x3, 315x3, 225x10
I was going to take a rest day. I decided later that I was going to do a WOD. Even later I got to thinking about Deadlifts and couldn't get'em out of my head. So my rest day consited of a few Deadlifts.
185x5, 215x5, 240x5, 260x3, 290x3, 315x3, 225x10
I was going to take a rest day. I decided later that I was going to do a WOD. Even later I got to thinking about Deadlifts and couldn't get'em out of my head. So my rest day consited of a few Deadlifts.
Monday, January 18, 2010 - 5x5 = OH Squats, Squats, Situps
M.E. = OH Squats - 5-5-5-5-5
105x5, 110x3, 95x5, 95x5, 95x5 (I felt SUPER weak on these tonight.)
Technique = Squats 12x3 @ 185# (Really worked on form on these, felt pretty good.)
P-Chain = Incline Situps - 4x30
4 Rounds For Time: 15:20
10 Deadhang Pullups
20 Bodyweight Back Extensions
30 Pushups
This was a tough workout for me. I just had a hard time getting into it and I felt really weak on the OH Squats. I didn't feel comfortable with metal plates in the little Borough gym either so my confidence was down.
105x5, 110x3, 95x5, 95x5, 95x5 (I felt SUPER weak on these tonight.)
Technique = Squats 12x3 @ 185# (Really worked on form on these, felt pretty good.)
P-Chain = Incline Situps - 4x30
4 Rounds For Time: 15:20
10 Deadhang Pullups
20 Bodyweight Back Extensions
30 Pushups
This was a tough workout for me. I just had a hard time getting into it and I felt really weak on the OH Squats. I didn't feel comfortable with metal plates in the little Borough gym either so my confidence was down.
1/18/10
Sunday, January 17, 2010 - Close Grip Bench, Hanging Power Clean, P-Chain, Metcon
M.E. Close Grip Bench Press - 5-5-5-3-3-3
120x5, 140x5, 155x5, 170x3, 185x3, 205x3(medium grip) - I didn't have a spotter for these or any sort of safety rack so I didn't want to push too hard on the last set.
Speed = Hang Power Cleans 12x3 @ 115# (form was really improved on these tonight with elbow turnover getting faster)
P-Chain = Back Extensions 3x20 bodyweight
1st - 20, 2nd - 15+5, 3rd - 12+5+3
AMRAP in 8 minutes
12 Front Squats @ 95# + 12 Burpees
2 rounds and on the last round I did 31 burpees instead of starting a 3rd round since a huge guy stole my barbell and started benching my 95# and grunting the whole time.
120x5, 140x5, 155x5, 170x3, 185x3, 205x3(medium grip) - I didn't have a spotter for these or any sort of safety rack so I didn't want to push too hard on the last set.
Speed = Hang Power Cleans 12x3 @ 115# (form was really improved on these tonight with elbow turnover getting faster)
P-Chain = Back Extensions 3x20 bodyweight
1st - 20, 2nd - 15+5, 3rd - 12+5+3
AMRAP in 8 minutes
12 Front Squats @ 95# + 12 Burpees
2 rounds and on the last round I did 31 burpees instead of starting a 3rd round since a huge guy stole my barbell and started benching my 95# and grunting the whole time.
1/16/10
Matanuska Barbell Program Outline
I just made four posts; Max Effort, Speed Work, P-Chain/Core, and G.P.P.
These are the fundamentals to the program I am currently using as outlined by my friend, Jason Brown from Matanuska Barbell (the gym where I get punished).
This program has elements pulled from Coach Rutherford's M.E.B.B, Louie Simmons from Westside Barbell, and will also incorporate the CrossFit main page WODs from time to time for G.P.P. work. This is a strength biased program using Olympic lifting and power lifting with a focus on continued PRs every cycle.
These are the fundamentals to the program I am currently using as outlined by my friend, Jason Brown from Matanuska Barbell (the gym where I get punished).
This program has elements pulled from Coach Rutherford's M.E.B.B, Louie Simmons from Westside Barbell, and will also incorporate the CrossFit main page WODs from time to time for G.P.P. work. This is a strength biased program using Olympic lifting and power lifting with a focus on continued PRs every cycle.
P-Chain/Trunk
P-Chain/Trunk work
To be inserted after speed work: superset 3 to 5 sets of 10-30 reps
P-Chain (Posterior chain)
Kettlebell swings*
Romanian Deadlifts
Hip bridge
GHD Raises
Dimmel Deadlifts
* when included in G.P.P./Metcon P-Chain work can be omitted
Trunk (Abs)
Abmat situps
GHD situps
Knee to Elbow
Windshield wipers
To be inserted after speed work: superset 3 to 5 sets of 10-30 reps
P-Chain (Posterior chain)
Kettlebell swings*
Romanian Deadlifts
Hip bridge
GHD Raises
Dimmel Deadlifts
* when included in G.P.P./Metcon P-Chain work can be omitted
Trunk (Abs)
Abmat situps
GHD situps
Knee to Elbow
Windshield wipers
Max Effort
Max Effort: % of 1RM
Week 1 = 5-5-5-3-3-3 55%-63%-70%-77%-85%-93%
Week 2 = 3-3-3-1-1-1 63%-70%-77%-85%-93%-101%
Week 3 = 3-3-3-1-1-1 63%-70%-77%-85%-93%-101%
Exercise Pool: (All Exercises Must Be Rotated Every 3 Weeks)
Total Body (T):
Clean and Jerk
Snatch
Overhead Squat
Power Clean
Power Snatch
Upper Body (U):
Bench Press
Press
Close Grip Bench Press
Jerk
Dip
Lower Body (L):
Squat
Deadlift
Front Squat
Snatch Deadlift
Zercher Squat
Week 1 = 5-5-5-3-3-3 55%-63%-70%-77%-85%-93%
Week 2 = 3-3-3-1-1-1 63%-70%-77%-85%-93%-101%
Week 3 = 3-3-3-1-1-1 63%-70%-77%-85%-93%-101%
Exercise Pool: (All Exercises Must Be Rotated Every 3 Weeks)
Total Body (T):
Clean and Jerk
Snatch
Overhead Squat
Power Clean
Power Snatch
Upper Body (U):
Bench Press
Press
Close Grip Bench Press
Jerk
Dip
Lower Body (L):
Squat
Deadlift
Front Squat
Snatch Deadlift
Zercher Squat
Speed Work
Speed:
Week 1 = 12x2 @ 45% (70% O-Lift)
Week 2 = 10x2 @ 50% (75% O-Lift)
Week 3 = 8x2 @ 55% (80% O-Lift)
Exercise Pool:
Total Body(T):
Clean and Jerk
Snatch
Lower Body (L):
Box Squat
Deadlift
Upper Body (U):
Bench Press
Press
Week 1 = 12x2 @ 45% (70% O-Lift)
Week 2 = 10x2 @ 50% (75% O-Lift)
Week 3 = 8x2 @ 55% (80% O-Lift)
Exercise Pool:
Total Body(T):
Clean and Jerk
Snatch
Lower Body (L):
Box Squat
Deadlift
Upper Body (U):
Bench Press
Press
G.P.P.
G.P.P.
Goals of this G.P.P. program:
1. Increase work capacity
2. Provide assistance work to support the main lifts
3. Increase strength endurance
4. Produce no detriment from recovery of max effort and speed work
5. Be of an intensity level high enough to elicit a neuroendocrine response
Rules of this G.P.P. program:
1. Be constantly varied
2. Use functional movements
3. Must be around 10 to 20 min in length
Exercise Preferences:
1. Unilateral movement ( dumbbells, single leg movements, etc.)
2. P-Chain component
3. Body weight component
Exercise Pool:
Total body emphasis:
C2 Rower
Burpees
Dumbbell snatch
Dumbbell clean and press
Dumbbell thrusters
Upper Body emphasis:
Pull-ups
Pushups
Dips
Ring work
Handstand pushups
Rows
Lower body emphasis:
Lunges
Step-ups
Box Jumps
Air squats
Pistols
P- Chain:
Kettlebell swings
GHD raises
Hip bridge
Good Mornings
Dimmel deadlifts
Single leg RDL
Core:
Abmat sit-ups
GHD sit-ups
K2E
* This is not an exhaustive list and variations on these exercises are good.
G.P.P. Emphasis rotation(G) with Max Effort(E) and Speed work(S):
Monday: E=T S=L G=U
Wednesday: E=L S=U G=T
Friday: E=U S=T G=L
Pick a exercise or two from the appropriate emphasis group add a P- Chain and Core element. Combine these into a 10 to 20 minute routine.
Goals of this G.P.P. program:
1. Increase work capacity
2. Provide assistance work to support the main lifts
3. Increase strength endurance
4. Produce no detriment from recovery of max effort and speed work
5. Be of an intensity level high enough to elicit a neuroendocrine response
Rules of this G.P.P. program:
1. Be constantly varied
2. Use functional movements
3. Must be around 10 to 20 min in length
Exercise Preferences:
1. Unilateral movement ( dumbbells, single leg movements, etc.)
2. P-Chain component
3. Body weight component
Exercise Pool:
Total body emphasis:
C2 Rower
Burpees
Dumbbell snatch
Dumbbell clean and press
Dumbbell thrusters
Upper Body emphasis:
Pull-ups
Pushups
Dips
Ring work
Handstand pushups
Rows
Lower body emphasis:
Lunges
Step-ups
Box Jumps
Air squats
Pistols
P- Chain:
Kettlebell swings
GHD raises
Hip bridge
Good Mornings
Dimmel deadlifts
Single leg RDL
Core:
Abmat sit-ups
GHD sit-ups
K2E
* This is not an exhaustive list and variations on these exercises are good.
G.P.P. Emphasis rotation(G) with Max Effort(E) and Speed work(S):
Monday: E=T S=L G=U
Wednesday: E=L S=U G=T
Friday: E=U S=T G=L
Pick a exercise or two from the appropriate emphasis group add a P- Chain and Core element. Combine these into a 10 to 20 minute routine.
1/15/10
Friday, January 15, 2009 - Press, Squats, and Back Extensions.
Back at work and back at the little Borough gym. It is small but there are enough plates and dumbbells to work with.
M.E. = Press - 5-5-5-3-3-3
85x5, 95x5, 110x5, 120x3, 130x3, 145x2
Speed = Squats 145# 12x2
Volume = Back Extensions
3 sets of 10x35# plate plus 5 body weight.
3x10 Green Band Back Extensions.
M.E. = Press - 5-5-5-3-3-3
85x5, 95x5, 110x5, 120x3, 130x3, 145x2
Speed = Squats 145# 12x2
Volume = Back Extensions
3 sets of 10x35# plate plus 5 body weight.
3x10 Green Band Back Extensions.
Thursday, January 14, 2010 - Rest Day
Just a general rest day. I flew north today.
Jason -
matanuskabarbell@gmail.com
www.matanuskabarbell.blogspot.com
The logo isn't done and the colors aren't right. This is just for starters so you can post and track workouts. I am curious what you are thinking for starting out next weeks workouts.
Jason -
matanuskabarbell@gmail.com
www.matanuskabarbell.blogspot.com
The logo isn't done and the colors aren't right. This is just for starters so you can post and track workouts. I am curious what you are thinking for starting out next weeks workouts.
1/14/10
Wednesday, January 13, 2010 - M.E. OH Squats, Speed Bench Press, Jump Box HPC
Heading back to the slope tomorrow so another missed day at Jason's. I did get the boys to the pool for an hour and a half and spend a ton of time swimming so that was good to stretch my arms and shoulders.
M.E. = Overhead Squats 3-3-3-1-1-1
95x3, 105x3, 115x3, 130x1, 140x1, 145x1
Speed = Bench Press 8x2 w/145#
Volume = 4x10 clean and press box jumps with 24" box and 15# dumbbells.
A video Joe filmed of me doing the clean and press box jumps on our psychodelic jump box the kids painted for me. Thanks Jason for the idea to do these.
M.E. = Overhead Squats 3-3-3-1-1-1
95x3, 105x3, 115x3, 130x1, 140x1, 145x1
Speed = Bench Press 8x2 w/145#
Volume = 4x10 clean and press box jumps with 24" box and 15# dumbbells.
A video Joe filmed of me doing the clean and press box jumps on our psychodelic jump box the kids painted for me. Thanks Jason for the idea to do these.
1/13/10
Tuesday, January 12, 2010 - M.E Bench Press, HP Cleans, Ring Rows
I didn't get a chance to go to Jason's tonight and ended up doing a workout instead of a WOD. Not the best plan as it goes outside of the routine. I just felt like working out but not doing a WOD.
M.E. = Bench Press 3-3-3-1-1-1
160x3, 180x3, 195x3, 215x3, 240x2, 257.5xF
Speed/Volume/Technique/Whatever = Hanging Power Cleans 3x5
145x5, 145x5, 145x5
Volume = 4x12 Ring Rows
M.E. = Bench Press 3-3-3-1-1-1
160x3, 180x3, 195x3, 215x3, 240x2, 257.5xF
Speed/Volume/Technique/Whatever = Hanging Power Cleans 3x5
145x5, 145x5, 145x5
Volume = 4x12 Ring Rows
1/12/10
Monday, January 11, 2009 - M.E. = Deadlifts, Speed = Box Squats
Had another good night. Jason and I both hit new PR's on Deadlifts and we did some speed turned technique training on box squats. I am looking forward to doing more of them in the future. Bob was there finishing up a WOD with 10 rounds of barbell work, weighted step-ups, and 10 reps of 45# sit-ups. Bob is another inspirational monster from Matanuska Barbell that will keep me working hard.
M.E. = Deadlift 3-3-3-1-1-1
220x3, 240x3, 265x3, 295x1, 320x1, 340x1(PR)
Speed = 145# Box Squats 10x2(or 3 or 4 or 5) each set the bar was cleaned and push pressed to get it onto our shoulders.
This started out as speed work but got into more of a technique driven workout and was very productive. Volume = We didn't do volume since we were talking and doing the technique work for so long.
Videos of Jason's PR of 540# Deadlift and Bob killing his last set of weighted situps. What a great couple of guys to have leading the way.
M.E. = Deadlift 3-3-3-1-1-1
220x3, 240x3, 265x3, 295x1, 320x1, 340x1(PR)
Speed = 145# Box Squats 10x2(or 3 or 4 or 5) each set the bar was cleaned and push pressed to get it onto our shoulders.
This started out as speed work but got into more of a technique driven workout and was very productive. Volume = We didn't do volume since we were talking and doing the technique work for so long.
Videos of Jason's PR of 540# Deadlift and Bob killing his last set of weighted situps. What a great couple of guys to have leading the way.
1/10/10
Sunday, January 10, 2010 - Tabata Pain
Did a Tabata workout in the garage today. 20 seconds of work, 10 seconds of rest x 8 per each exercise.
75# Barbell Thrusters x 8
Knees to Elbows x 8
1.5 Pood American Kettlebell Swings x 8
10# Sledgehammer Swings x 8 (4 right & 4 left)
75# Barbell Thrusters x 8
Knees to Elbows x 8
1.5 Pood American Kettlebell Swings x 8
10# Sledgehammer Swings x 8 (4 right & 4 left)
1/9/10
Saturday, January 09, 2010 - Rest Day
Just had a regular rest day. My back has been pretty sore due to all of the postier chain work we have done and those dang farmer's walks. I ended up falling asleep in an epsom salt bath last night for a couple of hours. I woke up because I was freezing.
I didn't do anything today. I will hit a met-con tomorrow and I am looking forward to Deadlifts on Monday.
Unlike me, Joe did some work today. Here is a video of him knocking out one of his sets of burpees.
I didn't do anything today. I will hit a met-con tomorrow and I am looking forward to Deadlifts on Monday.
Unlike me, Joe did some work today. Here is a video of him knocking out one of his sets of burpees.
Friday, January 08, 2010 - M.E.= Upper, Speed = Total, Volume = Lower
Another AMAZING workout with both Jason and I getting a new PR on the press! They keep getting better and better. I had the white board wrong today, it should reflect the 8th vs. the 9th. As soon as I finish this post I am going to hit an espsom salt bath (thank you Jay for the info) the Farmer's Walks KILLED ME.
M.E. = Press - 3-3-3-1-1-1
95x3, 105x3, 115x3, 135x1, 145x1, 155x1(PR)
Speed = Hanging Power Cleans 14x2 w/125# (I LOVE THESE THINGS!!!!) Form really improved today, what a great feeling!
Volume = 3x10 20" Box Step Ups w/ 40# dumbbells (80# total)
10 ea. leg for a total of 20 ea. set.
350# (each one weighs 150#) Farmer's Walk 1x7 50' laps.
Below are a couple of videos of Jason and I doing the Farmer's walk with 350# (you have to stabalize the postier chain or these things will KILL you) and also a video of Jason hitting a new PR of 295# in the press with his Chucks on. It was the shoes.
M.E. = Press - 3-3-3-1-1-1
95x3, 105x3, 115x3, 135x1, 145x1, 155x1(PR)
Speed = Hanging Power Cleans 14x2 w/125# (I LOVE THESE THINGS!!!!) Form really improved today, what a great feeling!
Volume = 3x10 20" Box Step Ups w/ 40# dumbbells (80# total)
10 ea. leg for a total of 20 ea. set.
350# (each one weighs 150#) Farmer's Walk 1x7 50' laps.
Below are a couple of videos of Jason and I doing the Farmer's walk with 350# (you have to stabalize the postier chain or these things will KILL you) and also a video of Jason hitting a new PR of 295# in the press with his Chucks on. It was the shoes.
1/8/10
Thursday, January 07, 2010 - Scheduled Rest Day
This was a scheduled rest day. I was actually a little glad about it. My back was dying after deadlifts and farmer's walks. Looking forward to getting after it again tomorrow.
1/7/10
Wednesday, January 06, 2010 - M.E. = Lower, Speed = Upper, Volume = Total
M.E. = Overhead Squats - 5-5-5-3-3-3
85x5, 100x5, 110x5, 120x3, 135x3(UGLY), 135x2.5(Better form)
Speed = Bench Press - 12x3 w/120# (45% max)
Am I going fast enough? The answer is always NO!
Volume = 3x10 Dumbbell Clean and Press Box Jumps w/15# dumbbells and 24" Box
10, 10, 10 (These sucked!)
350# Farmer's Carry - 2 Laps (100')
Jason doing speed bench presses with 190# to build explosiveness and OH Squats for reps with 295#
85x5, 100x5, 110x5, 120x3, 135x3(UGLY), 135x2.5(Better form)
Speed = Bench Press - 12x3 w/120# (45% max)
Am I going fast enough? The answer is always NO!
Volume = 3x10 Dumbbell Clean and Press Box Jumps w/15# dumbbells and 24" Box
10, 10, 10 (These sucked!)
350# Farmer's Carry - 2 Laps (100')
Jason doing speed bench presses with 190# to build explosiveness and OH Squats for reps with 295#
1/6/10
Matanuska Barbell Training Cycle
This program was created by Jason Brown from Matanuska Barbell with the help of Coach Ruthorford. They put together the different elements from Westside Barbell, Olympic lifting and CrossFit.
Definitions:
E = Effort
S = Speed
G.P.P. / Metcon = General Physical Preparedness / Metabolic conditioning
P/C = Posterior Chain / Core
Monostructural Metcon = Single event "cardio" ie. Run, Row, Bike, Swim 30 to 45min
T = Total Body
L = Lower Body
U = Upper Body
Monday:
E = T
S = L
P/C
G.P.P. / Metcon = U
Tuesday:
Rest / Optional Monostructural Metcon
Wednesday:
E = L
S = U
P/C
G.P.P. / Metcon = T
Thursday:
Rest
Friday:
E = U
S = T
P/C
G.P.P. / Metcon = L
Saturday:
Rest
Sunday:
Rest
Definitions:
E = Effort
S = Speed
G.P.P. / Metcon = General Physical Preparedness / Metabolic conditioning
P/C = Posterior Chain / Core
Monostructural Metcon = Single event "cardio" ie. Run, Row, Bike, Swim 30 to 45min
T = Total Body
L = Lower Body
U = Upper Body
Monday:
E = T
S = L
P/C
G.P.P. / Metcon = U
Tuesday:
Rest / Optional Monostructural Metcon
Wednesday:
E = L
S = U
P/C
G.P.P. / Metcon = T
Thursday:
Rest
Friday:
E = U
S = T
P/C
G.P.P. / Metcon = L
Saturday:
Rest
Sunday:
Rest
1/5/10
Tuesday, January 05, 2010 - M.E. = Total, Speed = Lower, Volume = Upper
WHAT A GREAT WORKOUT! Hands down the best workout I have ever done. I am wrecked. That was AWESOME!!!
M.E. = Deadlift - 5-5-5-3-3-3
185x5, 215x5, 240x5, 265x3, 290x3, 320x3 (PR)
Speed = Squats - 12x2 w/115#
Volume = 3x8 Deadhang Pullups & 3x10 BW Dips
Deadhang Pullups - 8-8-7
BW Dips - 10-10-10
The new end of the routine tradition started tonight. Three sets of 350lb Farmers carry. 50' per lap.
1st - 1 lap
2nd - 1.5 laps
3rd - 2.5 laps 125' (PR) (Jason pulled out the "Never Quit" website and the fact it was time to put up or shut up. Well, I died but it was AMAZING! The best WOD ever.)
Our two new best friends or maybe worst enemies. 175# each.
M.E. = Deadlift - 5-5-5-3-3-3
185x5, 215x5, 240x5, 265x3, 290x3, 320x3 (PR)
Speed = Squats - 12x2 w/115#
Volume = 3x8 Deadhang Pullups & 3x10 BW Dips
Deadhang Pullups - 8-8-7
BW Dips - 10-10-10
The new end of the routine tradition started tonight. Three sets of 350lb Farmers carry. 50' per lap.
1st - 1 lap
2nd - 1.5 laps
3rd - 2.5 laps 125' (PR) (Jason pulled out the "Never Quit" website and the fact it was time to put up or shut up. Well, I died but it was AMAZING! The best WOD ever.)
Our two new best friends or maybe worst enemies. 175# each.
Monday, January 04, 2010 - Rest Day.
Gah! Another rest day. Life got in the way today and I wasn't able to workout.
1/3/10
1/2/10
Saturday, January 02, 2010 - D.E. Press 20x3
D.E. Press - 20x3 @ 85# (60% of Max) with 30 seconds of rest between each set.
I was going to have a rest day but I just couldn't do it. I also practiced some Hanging Power Cleans with 85#.
We did some family burpees 20x:
53.7 Joseph
57.3 Dad
58.6 Theron
1:51 Greta
2:06 Mom
I was going to have a rest day but I just couldn't do it. I also practiced some Hanging Power Cleans with 85#.
We did some family burpees 20x:
53.7 Joseph
57.3 Dad
58.6 Theron
1:51 Greta
2:06 Mom
1/1/10
Friday, January 01, 2010 - M.E. Press
M.E. Press - 3-3-3-1-1-1
115x3, 125x3, 125x3, 135x1, 137.5x1, 140x1(PR), 145x1(PR), 155xF
For Time: 8:40 I think I added in another round. After about 5 rounds of Burpees I can barely think and I certainly can't count.
10 Swings
1 Burpee
9 Swings
2 Burpees ...
continue until reaching the final round of:
1 Swing
10 Burpees
115x3, 125x3, 125x3, 135x1, 137.5x1, 140x1(PR), 145x1(PR), 155xF
For Time: 8:40 I think I added in another round. After about 5 rounds of Burpees I can barely think and I certainly can't count.
10 Swings
1 Burpee
9 Swings
2 Burpees ...
continue until reaching the final round of:
1 Swing
10 Burpees
Thursday, December 31, 2010 - Fly and Rest Day
Flew back from work today. I never have the time for a workout on southbound fly days.
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