Sam Thursday

behind the neck press 3x5@135

FS 3x5@185

PC 3x3@185

Chris Thus.

Deadlift - 3x3 at 355. Caffie musle did not like it, but got them done.
Rev. grip BP - sets of 5 at 135, 155, 155. Felt pretty good, will start adding weight next time I bench.
Pull ups - 75% of max, 13, 8, 7
Pec dec - light weight, 3x10

Sam Weds. and Thurs.

Weds.

Jumprope 3x100

Thurs.

4x300 "sprints"

Liftin' later

Jim Wednesday

Deadlift:
185 x 5
225 x 5
265 x 5
295 x 5

Incline Bench:
135 x 5
160 x 5
175 x 5
185 x 5

sore as a mofo from sunday, mon and tuesday so no front squats, well that and i ran out of time at lunch. will hit back squats again on Friday

Chris Tuesday

Tech./recovery WO:
Power snatch - 4 sets of doubles at 120 lb.
PC + jerk - 4 sets of doubles at 143 (turned out to be PC + push press, since calf would not let me jerk).
Max pull ups x3 - 18, 10, 9

Evening: 6x - row max effort 90 sec., rest 60 sec.

Chris - Sat. - Mon.

Jeez, I was going to stop posting, since no one else was...
Saturday: Jump rope warm up, Floor press (rvs grp) + 1 rope climb - FP load/reps = 95lb. 10, 12, 15 reps. Followed by 5 rounds of 10 95lb. thrusters, 10 pull ups (time = 12:14)
Sunday: sled drags until I strained my L calf.
Monday: Front squat - 5 sets of 3 at 185; Press - supposed to be 5x5 at 120, but was 5,5,4,4,4. Finished w/ 4 rounds of weighted decline situps (45lb), weighted back ext. (35lb).

Here's Zhan Xugang front squating 639 lb. at a BW of 169:

Jim Tuesday

Four Rounds:
95 press x 10
pushups x 10
dips x 10
lunges x 10

Tabata This:
8 rounds of Tabata each exercise
pullups
squats
situps
row
pushups

ie.. Tabata This = pain

Sam Tuesday

Day 1 of the SSish cycle

Squat 3x5@280

Press 3x5@155

KB swing 3x10@97

Jump rope 3x100

Sam Sunday

Squat 2x10@275

Some running.

Sam - last 6 months or something

Basically haven't been doing much.

Squatting every week 3x10 up to 270.

Been doing 2x10/arm KB press and 2x10 goblet squats every night though.

And running a little bit.

Melanie: Thursday

CSM - hope you don't mind if I post on your training log.

Thursday
25# KB swings x 4 x 25
45# squat x 3 x 10
15 min on treadmill

Tuesday
Walk 2 miles

Sunday
Walk 3 miles

Thursday 1/21

Snatch - singles to 140 lb.
DL - 3x3 at 345 lb.
Pull ups - 75% of last WO, 13, 8, 7

Chris Tues.

Power snatch - 4 sets of doubles at 108 lb.
PC and jerk - 4 sets of doubles at 143 lb.
Max strict pull ups x3 - 17, 8, 9

Chris Sunday, Monday

Sunday: Sled drags (~60 yds) - w/ handles, 4 each sprint forward, walk backwards; 2x pull w/handles btwn. legs; 4x sprint w/ hip belt. Warmed up and cooled down w/ 800 m.

Monday: C&J singles up to 183lb.; Squat (high bar) 3x10 at 225; Push press 5x5 at 120lb.

Chris Friday

2 position snatch (split) - 4 sets at 93lb.
2 position squat clean - 4 sets at 133lb.
Push jerk + jerk - 4 sets at 133lb.
3 sets max pull ups - 15, 8, 8

Chris Thus.

Front squat - 5 sets of 3 at 175lb.
Snatch (split) - singles up to 135lb.
Press - 5x5 at 108lb.

Melanie: Sunday

KB swing tabata with 25#
Front squat tabata with barbell

Chris Sun, Mon, Tues

Great pic of Chinese weightlifter working clean grip OHS. Jeez.

Sunday - BS 10 sets of 3 at 75% (should have used 210, but nursing VM strain so used 135), C&J single at 175, push press 5x5 at 115.

Monday - power snatch 3 sets of 2 at 60% (115), power clean + jerk 3x2 at 60% (135), strict pull ups: 15, 8, 6. Did a few minutes of barefoot jumproping in the PM.

Tuesday - DL 3x3 at 80% (325), Bench 5x5 at 75% (due to rotator cuff injury, I used a hammer curl bar and kept the path around my navel, used 155 lb.), pull ups 75% of Monday10, 6, 5.

Chris Friday

This is programmed as a technique/recovery day.
2 position snatch - 60% (88lb.), 4 sets
2 position clean - 60% (120lb.), 4 sets
Push jerk + jerk - 60%, 4 sets
Pull ups - 3 sets x max. (13, 8, 7)

Chris - vacation training and Wed. PM

Mel's folks live close to a HS, so I went there an did the following Mon. and Tues.: 5 rounds of - 5 neg. HSPU, 5 pull ups/chins, sprint across football field and back. Fortunately, had to walk a few yards from the PU station to the field, otherwise there would not have been much "sprinting." Also did some running drills both days. FL was sunny, but not at all warm.

Mel worked out one day - four rounds of 25 air squats and 10 girl push ups.

Wed. - worked up to C&J single at 175. Then box squats. On 1st rep of 2nd set at 245, there was a pop in my L vastis medialis (quad). Stopped there. Could not dip under bar to do press from rack, so did seated DB press, some shrugs and some cable work. Quad is not too bad today, but won't push it for a few days.

Start 4 week cycle of Oly program tomorrow w/ Jason.

Sam weekend

Squat 3x10@255

Drive way farmer's walks w/ 76lb DBs

Bench triples

225, 275, 235, 285, 245, 295

Tendon is a jerk

Band bench

3x10@145

RDL 5x5@225

Chris NYE and Saturday

NYE - snatch grip jerks behind neck: sets of 5 up to 135lb. Seated DB press ladder sets: 35x12, 45x10, 55x5, 45x10, 35x12. DL triples up to 355, then a single at 385 (grip was done).

Saturday - circuit of the following w/35lb KB each followed by 5 pullups: 5 snatch, 5 snatch, 10 snatch, 5 BUP, 10 BUP. Then pushed the car around the parking lot till I'd had enough.

Melanie: Friday

3 mile walk with Chris