Joe's Training Log

[jph42]

Tuesday 2-23-2010

Complete 3 sets of:
10 Rep Squat (5 RM)

Complete as many rounds as possible in 15 minutes:

5 Push Jerks or Split Jerks 155 lbs
7 Push Ups
Sprint 1/2 Gasser

SWOD:
3x10x315
5,5,4,3,3,3,3,2,2

DWOD:
@135 lbs and I did ring push ups since I swore it said true push ups. I only got through 7 rounds since it was my first time doing the ring push ups, they took awhile near the end.

[jph42]

Wednesday 3-24-2010

I've decided with the trouble I'm having of adding weight each workout now I'm going to give the Collegiate level strength program now. I've been back at lifting now for over a year and feel like I'm getting to the point I can't add weight without stalling or form issues. The deload on the squat definitely helped out and I think trying to hit a PR every week to every other week will work well.


Complete 7 rounds for time of:

7 Towel Pull Ups
7 Ball Slams 40 lbs

Collegiate
Deadlift 15x1 @ 65% of 1 RM (30 secs rest)
*work on pulling the bar as fast as you can off the floor

SWOD: 15x1x240
DWOD: 8:10 - Did jumping pullups after awhile and 50 lb dumbell swings.

[jph42]

Thursday 3-25-10

SWOD:
Overhead Squat 5x1
Bench Press 5x1

DWOD:
Max Distance Broad Jump

*you have 10 attempts to complete your max broad jump
*jump and record longest distance

then...

Complete 20 rounds of:

Sprint 10 yards

SWOD: OHS 5x1x145 Bench 4x1x225, 1x1x230 (No spotter and wasn't feeling it today)

Sprints done but untimed, I'm guessing on the jump but 7' 5" I think hard to tell without exact measurements. Great workout today!

Friday 3-26-2010

SWOD: Power Cleans 5x3
Deadlift 1, 1, 1, 1, 1
Strict Chin Ups 3 x max reps (3 min rest)

SWOD:
PC 135 140 150 155 155
Deads 355 365 375 375 385(PR)
Chins: 5 4 4 - My grip was shot from the Deads

They are remodeling the machine & cardio rooms at my gym so the area I usually run around on was overtaken so I had to modify the DWOD.

I did 3 rounds Row 500m/Sprint 100m
ended up with 9:08.

[jph42]

Monday 3-29-2010
SWOD:
Complete 3 sets of:
10 Rep Squat (5 RM)

DWOD:
1 RM Jerk
then...
For time:
150 Push Ups

SWOD: 3x10x315 lbs 8,2,8,2,6,4
DOWD: Jerk 155lbs PushUps 40-20-10-10-10-10-10-10-10-10-5-5
I think I had 7 penalties, much harder then I expected after the Squats and Jerks

Tuesday 3-30-2010

SWOD:
Deadlift 15x1 @ 65% of 1 RM (30 seconds rest)

DWOD:
20 Sledge Hammer Strikes Right
20 Sledge Hammer Strikes Left
10 Towel Pull Ups
19 Sledge Hammer Strikes Right
19 Sledge Hammer Strikes Left
9 Towel Pull Ups
18 Sledge Hammer Strikes Right
18 Sledge Hammer Strikes Left
8 Towel Pull Ups
17 Sledge Hammer Strikes Right
17 Sledge Hammer Strikes Left
7 Towel Pull Ups
16 Sledge Hammer Strikes Right
16 Sledge Hammer Strikes Left
6 Towel Pull Ups
15 Sledge Hammer Strikes Right
15 Sledge Hammer Strikes Left
5 Towel Pull Ups
14 Sledge Hammer Strikes Right
14 Sledge Hammer Strikes Left
4 Towel Pull Ups
13 Sledge Hammer Strikes Right
13 Sledge Hammer Strikes Left
3 Towel Pull Ups
12 Sledge Hammer Strikes Right
12 Sledge Hammer Strikes Left
2 Towel Pull Ups
11 Sledge Hammer Strikes Right
11 Sledge Hammer Strikes Left
1 Towel Pull Up

SWOD: 15x1x250
DWOD: Subbed Knee2Elbows & Dumbell Swings - 16:36

Wednesday 3-31-2010
Did some cardio and some skills work

Thursday 4-1-2010

SWOD:
Bench Press 5x5

DWOD:
Complete 8 rounds for time of:

3 Front Squats 185 lbs
8 Strict Dips

SWOD: 200 205 205 210 210
DWOD: 12:13 - Ended up using bar dips unbroken until after set 3, then they were in sets. Front squats all unbroken.

Friday & Saturday - Rest Days

[jph42]

Monday 4-5-2010

SWOD:
Squat 3x10 @ 70% of 5 RM
Press 5 RM

DWOD:

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

SWOD: Squat 3x10x225 Press 5RM - 145 PR
DWOD: 55 lbs 5:23 - 2 drops to re-adjust grip


Tuesday - 4-6-2010

SWOD:
Power Snatch 8x2

DWOD:
Complete as many rounds as possible in 15 minutes:
5 Deadlifts 315 lbs
10 Toes to the Bar

SWOD: 8x2x120 - really wasn't feeling the snatches today so I stayed light worked on technique.
DWOD: rx'd at 5 round. Deads felt really heavy and T2B definitely slowed me down.


Wednesday - 4-7-2010

Rest Day - Took a 2 mile walk.


Thursday - 4-8-2010

SWOD:
Front Squat 5 RM
Bench Press 5 RM
Dips 3 x 12

DWOD:
Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.


CSWOD: FS 5RM: 230(PR) Bench 5RM:210 - just wasn't with it today my energy felt low.
DWOD: rx'd timing was bad since I was by myself, need a partner to go at 6:30 am to do these crazy WODs with me.


Friday 4-9-2010

SWOD:
Power Cleans 3, 3, 3, 3, 3
Towel Pull Ups 3 x max reps

DWOD:
Suicide Runs

Complete 3 rounds of:

50 yard Suicide Runs

*120-180 seconds rest between rounds.


CSWOD: PC 145 155 155 165(PR) 155
PU: 5 5 3 - Kept slipping off towel so did regular pullups.

DWOD: as rx'd but untimed.

[jph42]

Monday 4-5-2010

SWOD:
Squat 5x5
Press 5x1

DWOD:

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

SWOD: Squat 5x5x295 Press Up to 150
DWOD: 65 lbs 5:15 - 4 drops to re-adjust grip


Tuesday - 4-6-2010

SWOD:
Deadlift 5 RM

DWOD: Complete as many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 Push Ups
10 Ball Slams 40 lbs

SWOD: DL 5RM 345
DWOD: 10 Rounds even subbed DB swings, and it was a killer!

feel much better after yesterdays terrible workout.

Wednesday - 4-7-2010

Have to skip Thursday so did a quick metcon today

3 C&J @ 135 lbs on the minute for 10 mins, this rocked me.


Thursday - 4-8-2010

Rest day - getting blood work done

Friday 4-9-2010

Did Thursdays WODs
SWOD:
Front Squat 3, 3, 3, 1, 1
Bench Press 10x3 @ 55% of 1 RM (45 seconds rest)
*work on moving the bar as fast as you can

DWOD:
Complete 5 rounds for time of:

10 Ring Dips
10 Pull Ups
Sprint 1/2 Gasser

SWOD: FS 225 230 235 PR x 3 245x1 PR 265x1 PR
Bench: 10x3x135
DWOD: as rx'd @9:38 Jumping pullups were done for most of them.

[jph42]

Traveling this week so will be modifying alot but the gym at the hotel does have a barbell so i can atleast do FS, Press, Cleans, Deads and Snatches!!

[jph42]

So I haven't been keeping up on my log here, I think I'm going to make myself keep it updated here. This forum needs some more activity


Joe