Met Con

Wednesday 12/21/2012

30 minute bike conditioning

Lower Body Mobility Work
Quad Strengthening

AMRAP 10min

15 Ring Pushups
10 Toes to Bar
50 Single Jump Ropes

7 rounds

Upper Body Hypertrophy

Tuesday 12/20/2012

Strict Pullups
3 x max reps
2:30 rest

20, 18, 12

Garage Gym

Met Con

Completed in November 2011


AMRAP 2min
Ground to Overhead 115lbs

30 reps


AMRAP 2min
Push Press 115lbs


47 reps


For Time
25 GHD Situps
1 Muscle Up
20 GHD Situps
2 Muscle Ups
15 GHD Situps
3 Muscle Ups
10 GHD Situps
4 Muscle Ups
5 GHD Situps
5 Muscle Ups

7:39

Last round of muscle ups took over 1 minute

Arthoscopic/Lateral Release Knee Surgery

Tuesday 11/22/2011

3 Months Unprogramed

Knee pain leading to lower intensity exercise

Upper Body Strength/Hypertrophy

Wednesday 8/24/2011

Wtd. Pullups
2 x 8 strict chest to bar
45lb

Chin Over Bar
70lb x 5
90lb x 3
105lb x 1

2,000M Row

7:50

Lower Body Power

Monday 8/22/2011

Thrusters
3 x 5
145 - 155 -165

For Time
1/2 Mile Run
30 Handstand Pushups
1/2 Mile Run

11 minutes

Lower Body Strength

Friday 8/19/2011

Front Squat
3 x 5
225 - 245- 275

Back Squat
1 x 20 185lbs

AMRAP 7min
21 Pullups
15 Hand Release Pushups
9 Box Jumps 30"

5 Rounds completed

Lower Body Strength

Wednesday 8/17/2011

Deadlift
3 x 3
405 - 455 - 480

21-15-9
315lbs 1:30 rest between each set

21-15-9
Box Jump 30"
Pullups

3:44

Power

Tuesday 8/16/2011

Hang Clean
3 x 5
110kg - 115kg - 120kg

21-15-9
OH Squat 95lbs
Burpees

7:40 (Knee Pain)

Met Con

Monday 8/15/2011

21-15-9
Power Clean 135lb
Bar Facing Burpees

8:00

Two Week Active Rest

Knee Pain

Low Intensity
Work on Mobility
Rehab Knee

Upper Body Strength

Saturday 7/30/2011

OH Press
5 x 3
145 - 155 - 165

1 x 12 125lbs

Lower Body Strength

Friday 7/29/2011

Front Squat
5 x 3
225 - 245 - 265 - 285 - 315(Belt)

Back Squat
1 x 20 175lbs

Lower Body Strength

Wednesday 7/27/2011

Deadlift
3 x 5
405 - 425 - 445 (1st rep tough, rest were easy)

12-9-6
350lbs 1:30 rest between each set

Power

Tuesday 7/26/2011

Hang Clean- Hook Grip
5 x 3
80 - 90 - 100 - 110 - 115

Hang Snatch
3 x 5
50 - 55 - 60

Lower Body Strength

Monday 7/25/2011

Bear Squats/Squat Jumps,/Ankle Bounces
3 x Reps 10/5/20
180/90

Upper Body Strength

Saturday 7/23/2011

OH Press
3 x 5
140 - 150 - 160

12-9-6
115lbs 1 min rest between each

Lower Body Strength

Friday 7/22/2011

Front Squat
3 x 5
225 - 235 - 245

Back Squat
135lbs 20 reps ass to floor, easy

5 Rounds
5/5 - 10 - 10
Single Leg RDL
Wtd. Pullup 25 lb
10 Back Ext.

9:10

Lower Body Strength

Wednesday 7/20/2011

Romanian Deadlift
3 x 3
140kg - 160kg - 180kg

Power

Tuesday 7/19/2011

Hang Clean - Hook Grip
3 x 5
105 - 110 - 115

8's
8 Rounds of
8 Deadlifts 255lb
8 Box Jumps 30"
8 Knees to Elbows

13:35

Upper Body Hypertrophy

Monday 7/18/2011

DB Bench
3 x 8
115lbs 3 min rest

21-15-9
SDLHP 30kg
Toes to Bar
OH Squat 40kg

8:05

Upper Body Strength

Saturday 7/16/2011

OH Press
5 x 3
145 - 155 - 160 - 165x1 - drop 157.5

17 reps 115lbs

Lower Body Strength

Friday 7/15/2011

Front Squat
5 x 3
185 - 205 - 225 - 245 - 275 (Felt Good)

Filthy 50

Thursday 7/14/2011

Filthy 50

50 Box Jump 24"
50 Jumping Pullups
50 KB Swings
50 Lunges
50 Knees to Elbows
50 Push Press 45lbs
50 Back Ext.
50 Wall Ball Shots
25*** Burpees
50 Double Unders

22:25

Lower Body Strength

Wednesday 7/13/2011

Deadlift
3 x 5
395 - 415 - 435

12-9-6
315lbs 45 sec rest between

21-15-9
Deadlift 225lb
Box Jump 30"

5:38

Lower Body Power/ Upper Body Strength

Monday 7/11/2011

Box Speed Squat
5 x 3
225 - 235 - 245 - 255 - 265

Normal Back Squat
2 x 5
275 - 275

Bench Press
3 x 5
225 - 225 - 225

3 Rounds
12 Front Squats 135lb
12 Burpee Pullups

5:35

Upper Body Strength

Saturday 7/9/2011

OH Press
5 x 5
137.5 - 142.5 - 147.5 - 152.5 - 157.5

10-7-4
135lbs 1:30 rest

Lower Body Strength

Friday 7/8/2011

Squat Clean
3 x 5
100 - 105 - 107.5

21-15-9
OH Squat 95lbs
Burpees

5:05

on 9/20 7:40 - interrupted

Met Con

Thursday 7/7/2011

21-15-9
Pullups
Box Jumps 30"

3:38

Lower Body Strength

Wednesday 7/6/2011

Deadlift

3 x 3

375 - 415 - 455

1 x 20 315lbs in 30 sec

Met Con

Tuesday 7/5/2011

15-12-9
Buy in: 20 Box Jumps 30"
Pushup
Ring Dip
DB OH Press 45lbs

5:00

Lower Body Power/ Upper Body Strength

Monday 7/4/2011

Box Speed Squat
5 x 3
165 - 185 - 205 - 225 - 225

Normal Back Squat
2 x 5
265 - 265

Board Press
3 x 5
245 - 275 - 315

AMRAP 7min
Reps 3,6,9,12...

Thrusters 95lbs
Pullups

Finished rounds of 15

Test OH Press

Saturday 6/25/2011

OH Press


176lbs

Test Front Squat

Friday 6/24/2011

Front Squat
Buildup
185 x 7
225 x 7
245 - 275 - 315x1RM

Back Squat


235 x 5reps
Really Low

Test Clean

Wednesday 6/22/2011

Hang Clean


130kg

(missed 132.5kg)

Upper Body Strength

Monday 6/20/2011

Board Press (3 Boards)
3 x 5
245 - 275 - 315

Lower Body Hypertrophy

Friday 6/17/2011

Front Squat
3 x 10
135 - 155 - 175

1 x 15 140lbs

Jacob's Ladder
2 Bars - 90lbs and 115lbs

23:00

Test Deadlift

Tuesday 6/14/2011

Deadlift- 1RM
All singles
405 - 455 - 485 - 500 - 510miss

Lower Body Strength

Friday 6/10/2011

Front Squat
4 x 5
225lbs

Really Sore After

For Time
100 Pullups
100 KB Swings
100 Double Unders
100 BW Squats

18:02

Upper Body Strength

Saturday 6/4/2011

OH Press
3 x 5
135 - 140 - 145 - 150 - 155

21-15-9
Deadlift 315lb
Box Jump 30"

8:00

Short rest 10min

21-15-9
Snatch Grip Deadlift 225lb
Prowler Sprint 40kg 30 yds

6:00

(This crushed me)

Power

Wednesday 6/1/2011

Hang Clean
5 x 3
80 - 100 - 110 - 120  125x1

Upper Body Strength

Saturday 5/28/2011

OH Press
3 x 5
135 - 142.5 - 150

12-9-6
115lbs 1:30 rest

5 Rounds
5 Ring Rows
7 DB OH Press 45lbs
9 Toes to Bar

4:45

Previous Time 5:50

Met Con

 Thursday 5/19/2011

3 Rounds
6 Deadlift 190lb and Tire Jump
10 Sledgehammer Hits
6 Power Clean 135lb
10 DB Thrusters 35lb
40 yd Run between each exercise

7:30

Power

Wednesday 5/18/2011

Hang Clean
5 x 5
100 - 105 - 110 - 115 - 120

Lower Body Strength

Tuesday 5/17/2011

Deadlift- Sumo Singles
3 x 3
365 - 405 - 425

21-15-9
265lb 1:30 rest

Uma 15-12-9
Back Squat 135lb
Box Jump
Pullups
Push Press 95lbs

5:50

Lower Body Strength

Monday 5/16/2011

Back Squat
Banded (Green)
3 x 3
275 - 295 - 315

Upper Body Strength

Saturday 5/14/2011

OH Press
5 x 3
60 - 62.5 - 65 - 67.5 - 70kg

40kg x 20

Wendy 15-12-9
Squat Clean and Thruster 45lb
Ball Slam 20lb

4:04

Previous Time 6:06

Power

Friday 5/13/2011

Squat Clean
5 x 3
90 - 100 - 105

Back Squat
1 x 15-20 235 lbs

Power

Wednesday 5/11/2011

Squat Clean
3 x 3
90 - 100 - 105

Hang Snatch
3 x 5
42.5 - 47.5 - 52.5

Lower Body Strength

Tuesday 5/10/2011

Deadlift- Sumo Singles
3 x 5
385 - 405 - 425

12-9-6
315lb 1:30 rest

Sam 21-15-9
85lbs
OH Press
Push Press
Push Jerk
KB Swing 40lb

3:53

Lower Body Strength

Monday 5/9/2011

Back Squat
5 x 3
275 - 295 - 315 - 340

Lower Body Strength

5/6/2011 Friday

Front Squat
3 x 5
185 - 205 - 225

Back Squat
1 x 15-20
225lbs (Depth Questionable)

Met Con

5/5/2011

3 Rounds
400M Run
30 BW Squats
15 Clean and Jerk
10 Strict Pullups
5 Pushups

22:15

Power

5/4/2011

Hang Clean
60 x 5
80 x 5
100 x 5
110 x 3
120 x 3

Hang Snatch
40 x 5
45 x 5

3 x 3
50 - 55 - 60

Lower Body Strength

5/3/2011

Deadlift- Sumo Singles
225 x 8
315 x 4

3x3
405 - 425 - 445

Olivia 15-12-9
DB Thrusters 35lb
Pullups
Ring Dips
KB Swings 50lb

8:50

Lower Body Strength

5/2/2011

Back Squat
5 x 5
225 - 265 - 275 - 295 - 275
(Working on Depth)

5 Rounds
15 Ring Rows
15 Bench Press 155lb
150 yd shuttle

10:12

Upper Body Hypertrophy

4/28/2011


DB Bench
3 x max reps 2 min rest
115 x 10
115 x 10
115 x 8

21-15-9
Pullups
Pushups
Dips

4:28

Long Rest

For Time
35-30-25-20-15-10
Mountain Climbers
Pushups
Leg Lifts

8:10

Power

4/27/2011

Squat Snatch/ OH Squat
40 kg x 5/5
          x 5/5
50 kg x 3/3
55 kg x 3/3
55 kg x 3/2-shoulder


AMRAP 20min
5 Power Clean 145lb
10 Toes to Bar
15 BW Squat

10 Rounds

Met Con

4/26/2011


For Time

25 Lunges
20 Pullups
50 Box Jumps
20 Double Unders
25 Dips
20 Knees to Elbows
30 KB Swings
30 Situps
20 DB Squat Cleans 35lbs
25 Pushups
30 Wall Ball Shots
10 Pullups

13:07

Met Con

4/25/2011


For Time

50 Deadlifts 225lbs

1:56