2015-03-28

A. Segmented Snatch DL; 3,3,3,3,3; Rest 2-3 minutes 
B. Snatch Grip RDL @42×1; 3-5×4; Rest 2:00 
C. BS; 3-5×5; Rest 2-3 minutes 
D. Trap 3 raise @1116; 2-3×5; Rest as needed 
+
3 sets
10 kb swings 1.5 pood russian
5 no push up burpee
300 meter row
Rest 5:00

– max effort each time

A. 133, 153, 173, 193, 203

B. 123, 143, 163, 173 all sets 5 reps

C. 115, 135, 145, 165, 175 all sets 5 reps

D. 8#DB each hand for 3 reps all sets

+

1st round – 2:00:36

2nd round – 2:00:78

3rd round – 1:58:03

Felt a little low energy today… Improved on all weights since last week 🙂 working on keeping my butt down on the first pull. I felt the difference today in the segmented snatch deads. Felt good to get moving fast and break a sweat today with the last little wko! 

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2015-03-25

A. Segmented Clean DL; 3,3,3,3; Rest 3:00 – 85-90% of 1RM 
B. HSC + Front Squat; 2.1 x4; Rest 2 minutes 
C. 1 1/4 FS; 2-4×4; Rest 2-3 minutes
D. BTN Push Press; 5-7×4; Rest 2-3 minutes

E. Trap 3 raise @1116; 3-5×5; Rest as needed

A. 153#, 173#, 193#, 203#

https://youtu.be/RfpYaA14skI

B. 93#, 113#, 123#, 123#

https://youtu.be/QzOofsmWYkc

C. 95#, 115#, 125#, 135# all x 4

https://youtu.be/RZVp2S6x-sw

D. 65#, 85#, 95#, 105# all x 7

https://youtu.be/sPxdNL52gOE

E. 5#DBs x 5 reps x 5 sets

I was tired after coming off nights and hadn’t eaten (no appetite today), but I’m happy with how this went! I went heavier and for more reps on all exercises today than the last time I did them 😄 body feels good just low energy. Question… With A do you want me to do 85-90% of my seg clean dl or of my clean 1 RM? I just kept on adding weight until it was challenging to get the 3 reps. 

2015-03-19

A. Segmented Snatch DL; 3,3,3,3,3; Rest 2-3 mins
B. Snatch Grip RDL @42×1; 3-5×4; Rest 2:00 
C. BS; 1-3×5; Rest 2-3 minutes 

D. Trap 3 raise @1116; 2-3×5; Rest as needed 

A. 133#, 153#, 173#, 183#, 193#

http://youtu.be/ohK-W0WgOBE

B. 123#, 133#, 153#, 165.5#

http://youtu.be/PMiErwZC1Fk

C. 95#, 115#, 135#, 155#, 170#

http://youtu.be/0zz_F5RSobc

D. 5# x 3 x 5 sets

Well I’m happy with this considering I’m on my 3rd night shift 😄 I really wasn’t feeling the squats today! I’ve had a lot of swelling in my knees particularly the left one since my last workout. I think maybe from all the jumping and landing I’m not used too. Not pain just feeling stiff and swollen. The trap 3 was tough! I was shakin like a leaf! All in all can’t complain,  I’m making progress daily! 

2015-03-15

A. HSS build to a 1RM in 12 minutes

B. HSC build to a 1RM in 12 minutes

C. FS build to a moderate triple in 20 min or less.

A. 59.5#

http://youtu.be/K8laGGcuMAY

B. 123#

https://youtu.be/yVfobuMIHG8

C. 125#

https://youtu.be/5tQDPxuD-Vk

This all felt pretty good. That HSS was a little sketchy. Just a little nervous I think, first time in a long while I’ve done that movement. Happy with no weird feelings in my shoulder 🙂

2015-03-14

A. Segmented Clean DL; 3,3,3,3; Rest 3:00 – 85-90% of 1RM
B. HSC + Front Squat; 3.1 x4; Rest 2 minutes
C. FS; 3-5×4; Rest 2-3 minutes
D. BTN Push Press; 3-5×4; Rest 2-3 minute

 A. 133#, 153#, 173#, 193# Happy with this considering my last heaviest 3 rep set was 143# 🙂

https://youtu.be/ZvaEKAHZEtE

B. 53#, 73#, 83#, 93# Feedback please……

https://youtu.be/L8poUzmOVRA

C. 115#x5, 135#x5, 145#x5, 155#x5, 155#x3 Did 5 sets cause I forgot to video the last one. Also happy with this! My last 3 rep FS was 135# 🙂

https://youtu.be/MBx5ERz5xUE

D. 65#, 75#, 85#, 95#, 100# All for 5 reps 🙂 Big increase in weight for me since last time on these as well 🙂

https://youtu.be/fCwXPhJMOVA

Sleep is fucking magic! I have no life but man it feels good to be getting stronger and finally seeing some improvements!

2015-03-13

A. Segmented Snatch DL; 3,3,3,3,3; Rest 2-3 minutes
B. Snatch Grip RDL @42×1; 3-5×4; Rest 2:00
C. 1 1/4 BS; 4-6×5; Rest 2-3 minutes

A. 115#, 13#, 155#, 165#, 175#

B. 115×5, 135×5, 145×5, 165×4

C. 95×6, 105×6, 115×6, 125×6, 135×6