130531 SL5X5: W2D3

Workout B 5 x 5:
HBBS: 140
Shoulder Press: 90
Deadlift 1 x 5: 205

Midline:
K2E: 2 x 12

130529 SL5x5: W2D2

Warm up:
5 min DROMs
35#DB Goblet Squat x 25
35#DB Swing x 20 x 3

Workout A 5x5:
HBBS: 135
Bench Press: 125
Barbell Row: 85

Skill:
1 Hang Power Snatch + 1 Overhead Squat 95# x 2 x 5

130527 SLL5x5: W2D1

Warm up:
2 min jump rope
5 min DROMs
35# KB Goblet Squat x 25
35# KB Swing 3 x 20
35# KB TGU x 6

Workout B 5 x 5:
HBBS: 130
Shoulder Press: 85
Deadlift 1 x 5: 195

Midline:
GHD Sit-ups: 3 x 12

130526 Power Snatch, Ring Pull-ups & Burpees

Warm up:

3mi run

5 hill sprints

10 burpee pull-ups

Metcon:

4 rounds for time of: 

Power Snatch 65# x 15

Strict ring pull-ups (chest to rings) x 10

Burpees 15

1min rest

Time: 13:48

130525 Oly practice

Active recovery day to practice the Oly lifts

3-position snatch
115 x 3

Snatch Balance + OHS
120 x 5

1RM C&J
175

1RM weighted pull-up
3 x 20
2 x 25
2 x 30
1 x 35
1 x 40
1 x 45
1 x 50 (PR!)

130524 SL5x5: W1D3

Warm up:
2 min jump rope
5 min DROMs
35#DB Goblet Squat x 25
35#DB Swing x 20 x 2

Workout A 5x5:
HBBS: 125
Bench Press: 120
Barbell Row: 80

130522 SLL5x5: W1D2

Warm up:
2 min jump rope
5 min DROMs
35# DB Goblet Squat x 25
35# DB Swing 3 x 20

Workout B 5 x 5:
HBBS: 120
Shoulder Press: 80
Deadlift 1 x 5: 185

Midline:
TTB: 2 x 10

130521 Active Recovery

10min Row (2300m/2:10 500m avg)
Turkish Getup 45#KB x 10
KB Snatch 45# x 20 x 3
5 min Row
Standing Cable Rotation 15 x 3
Ab Rollouts 5 x 2

130520 SLL5x5: W1D1

Warm up:
5 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 115
Bench Press: 115
Barbell Row: 75

Decided to give SL a go. Starting w/ 50% of 1RM. Row was a guesstimate.

Skill:
Handstand holds: :70-:60-:45

130517 EES: Day 19

Warm up:
5 min DROMs
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 8

Day 16: 2 x 5:
Squat: HBBS 170
Press: Bench 170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215-225
Farmer Carry: Single 80# DBs x 12-8 trips across floor
Midline: L-Sit progression on p-bars 2 x 10

130515 EES: Day 18

A.M.
2 mi run

P.M.
Warm up:
5 min stationary bike
Bear Crawl
Spiderman Crawl
Crab Crawl

Day 18: 1 x 10 (tonic. light & easy):
Press: Bench 95
Pull: Pull-ups x 6
Hip Hinge: Snatch Grip Deadlift 135
Squat: HBBS 95
Farmer Carry: 80# DBs x 6 trips across floor x 3
Midline: Off

Cash out:
2 mi run

130514 EES: Day 17

Warm up:
2 min jump rope
5 min DROMs
Hang Snatch 95# x 5 x 3

Day 17: 6 x 1 (doesn't have to be a PR, just solid):
Squat: HBBS 175-195-215-225-230-235(f)
Press: Bench 135-175-205-215-230-235 (PR)
Pull: Batwings @ 45#DBs x :15 x 6
Hip Hinge: Snatch Grip Deadlift 185-235-265-295-305-315
Farmer Carry: 80# DBs x 14 trips across floor
Midline: Rest

130513 EES: Day 16

A.M.
2 mi run

P.M.
Warm up:
3min jump rope
5 min DROMs
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 16: 2 x 5:
Squat: HBBS 165-170
Press: Bench 170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Farmer Carry: Single 80# DBs x 8 x 2 trips across floor
Midline: K2E 3 x 12

130511 EES: Day 15

Warm up:
Snatch
95 x 5, 115 x 3 x 2
800m run
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 15: 2 x 5:
Squat: HBBS 160
Press: Bench 160
Pull: Pull-ups 5 x 2
Hip Hinge: Snatch Grip Deadlift 205
Farmer Carry: Single 90# DB x 100m
Midline: GHD sit-ups x 10

130510 EES: Day 14

Warm up:
5 min shoulder and ankle mob
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 12: 2 x 5:
Squat: HBBS 165-175
Press: Bench 165-170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215-220
Farmer Carry: 80# DBs x 12 trips across floor
Midline: K2E 2 x 10

Skill:
Snatch
95 x 5, 115 x 3 x 2

130509 Active Recovery

5 min StairMaster

45min mobility

15 min StairMaster

130508 EES: Day 13

Warm up:
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 20 x 3
DB Turkish Get-up 35# x 6


Day 13: 5-3-2:
Squat: HBBS 165-195-215
Press: Bench 165-195-210
Pull: Batwings 35#-40#-45# x :15
Hip Hinge: Snatch Grip Deadlift 215-240-260
Farmer Carry: 80# x 13 trips across floor
Midline: Ab rollouts 3 x 3

Switched order to squats first. Want to make sure I'm fresh for these as that's where I want the focus to be.

Conditioning:
Burpee Box Jump ladder
10-6 :60 rest per round
5-1 :30 rest per round

Would have been more effective had I done 1:1 work:rest.

130507 EES: Day 12

Warm up:
2 min jump rope
5 min DROMs
Clean + Push Press 95 x 5, 115 x 3, 120 x 2

Day 12: 2 x 5:
Press: Bench 165
Pull: Batwings 35# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Squat: HBBS 165
Farmer Carry: 80# DBs x 6 x 3 trips across floor
Midline: K2E 2 x 10

130506 EES: Day 11

Warm up:
2 min jump rope
foam rolling
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 15 x 4
DB Turkish Get-up 35# x 6

Day 11: 2 x 5:
Press: Bench 165
Pull: Batwings 35# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Squat: HBBS 165
Farmer Carry: 80# DBs x 12 trips across floor
Midline: Ab Rollouts 3 x 5

Everything felt a bit easier (except the squats) despite feeling like garbage from all of carbs and alcohol this weekend (2 parties).

130505 Roadwork

Active rest day
2mi run

130504 EES: Day 10

Warm up:
5 min DROMs
Burgener warm up
Light Snatch work up to 95# x 3

Day 10: 5-3-2:
Press: Bench 165-190-205
Pull: Batwings 35# x :15 x 3
Hip Hinge: Snatch Grip Deadlift 210-230-255
Squat: HBBS 165-185-210
Farmer Carry: 90# DBs x 100m x 2 (ub)
Midline: off

130503 EES: Day 9

Warm up:
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 15 x 4
DB Turkish Get-up 35# x 6

Day 9: 2 x 5:
Press: Bench 160-165
Pull: Batwings 30# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 210
Squat: HBBS 160-165
Farmer Carry: 80# DBs x 7-9
Midline: Ab Rollouts 3-1

Cash out:
5 min Pull-ups

Everything felt a little easier. The rollouts are giving me an issue though. I tweaked my lower left abs last time and its still a bit tender.

130501 EES: Day 8

Warm up:
2 min jump rope
5 min DROMs
Burgener warm-up
95# 1 Vertical Hi-Hang Snatch + 1 Overhead Squat x 2 x 5

Day 6: 1 x 10 (tonic. light & easy):
Press: Bench 95
Pull: Pull-ups x 8
Hip Hinge: Snatch Grip Deadlift 135
Squat: HBBS 95
Farmer Carry: 80# DBs x 6 trips across floor x 2
Midline: Ab Rollouts 1 x 5

Cash out:
15 min StairMaster

Thankfully a much needed rest day tomorrow. Feeling fatigued (mentally/physically) after the last few days.