Saturday 12.31.11

Warmup:
-Dynamic Shoulder Stretching
-Front Squats: 85x5, 115x5, 135x5
-Strict Press: 45x5, 60x5, 75x5

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Front Squat: Training Max - 248
-162x5, 186x5, 211x10
Strict Press: Training Max - 135 
-88x5, 102x5, 115x7

Conditioning:
After a guy's night out last night, I figured it would be most beneficial to my training to maximize my strength efforts in order to reap the full benefits of the caloric intake from the previous evening.  Either that, or I have a food hangover.  Either way...no conditioning today.  EPIC FAIL.

*UPDATE*
Mike C. came into the gym and politely reminded me that I owe him 100 burpees because the Jaguars had less wins than the Raiders this year, so...

100 Burpees for time:
7:57

Thursday 12.29.11

Warmup:
-500m Row (1:46)
-Dynamic Shoulder Stretching
-3 Position Snatches (Power Snatch, Hang Snatch, Snatch): 45, 75, 87, 97, 108
-Deadlifts: 151x5, 194x5, 238x5

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Deadlift: Training Max - 431
-281x5, 324x5, 367x2
Weighted Chinups: Training Max - 104 
-68x5, 78x4 (failed 5th rep), 89x2

I am going to have to adjust the training max on my chinups.  Because of the relatively low max compared to other lifts, there just isn't much variance in the sets, and clearly the percentages were too high to get the full amount of reps in.  I may have to adjust deadlifts as well....not sure if I had a bad day or if my deadlift has suffered because it hasn't been a huge focus in the past few weeks.

Conditioning:
10:00 of "Filthy Fifty":
-50 Box Jumps @ 24"
-50 Jumping Pullups
-50 Kbs
-50 Walking Lunges
-45 Knees to Elbows

I was at about 6:30 when I started the K2E and my workout just stalled.  I may need to work on these, eh?

Wednesday 12.28.11

Warmup:
-500m row (1:56), then 3 rounds of:
-5 Clapping Pushups
-5 Strict Pullups
-5 Wallballs
-5 GHD Situps

Back Squat: 100x5, 128x5, 157x5
Bench: 72x5, 92x5, 112x5

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Back Squat: Training Max - 284
-185x5, 213x5, 242x8
Bench Press: Training Max - 205  
-132x5, 153x5, 173x7

Conditioning:
"Condensed GI Jane"
-Max Burpee Pullups in 10:00 (Bar approx 6" above reach)
77 Reps.

Friday 12.23.11

Warmup:
-Burgener Warmup
-3 Position Clean: 90#, 113#, 135#

SWOD:
-Power Cleans: 158x3, 180x3, 203x3
-Weighted Pullups: 3@63#, 3@72#, Max Reps @ 81# (3 total)

Metcon:
"Swat Ops Gone Bad"
Pullups, Situps, Pushups, Squats for Rounds of:
-1 minute
-45 seconds
-30 seconds
-15 minutes
349 Total Reps

Thursday 12.22.11

Warmup:
-200m run
-Foam rolling and various stretches
-Strict Press: 45x3, 65x3, 85x3

SWOD:
Strict Press: 95x3, 108x3, 122xMax Reps (5)

Metcon:
Tabata Mash-Up of:
-Double-Unders
-Ring Pushups

26 Double Unders + 8 Ring Pushups for a low score of 34.

Wednesday 12.21.11

Warmup:
-Bench press: Empty Bar x3, Random amounts of broad jumps, sprints, toes to bar, and a row

SWOD:
Bench Press: 158x3, 180x3, 203 x Max Reps (4)

Metcon:
"Jackie":
-1000m Row
-50 Thrusters @ 45#
-30 Pullups
8:08

I felt like I was well on my way to a PR in Jackie when some dude decided to pound on the door of The Compound incessantly for 5 minutes.  I finally decided to let him in thinking it was an emergency, but no, he wanted to check our breaker box for a light that went out.  Lost some needless time....oh well, I will get "Jackie" next time.

Tuesday 12.20.11

Warmup:
-Burgener Warmup

SWOD:
Snatch Grip Deadlift Shrugs: 135x3, 165x3, 185x3, 205x3, 225x3
Snatch 1RM: 95, 105, 115, 125, 135, 145x0 (fail 4x)

My biggest issue with snatching is catching the bar in the proper position.  My torso wants to lean forward during my full snatch, so when i try to get the bar directly over my head, it's too far forward and causes me to dump the bar.  I will be focusing heavy on the snatch balance to get my bar position down better.

Metcon:
Every minute on the minute for 10:00
-Perform 3 kb snatches (each arm, @ 53#)
-Max rep box jumps @ 24" for the rest of the minute
152 box jumps.