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

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).

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.

130430 EES: Day 7

Warm up:
5 min jump rope
5 min hip/shoulder mob w/ band
Burpees 3 x 10

Day 6: 6 x 1 (doesn't have to be a PR, just solid):
Press: Bench 160-185-205-215-225-230 (PR)
Pull: Batwings @ 25#DBs x :15 x 6
Hip Hinge: Snatch Grip Deadlift 205-225-255-275-295-305
Squat: HBBS 160-180-200-215-225-230
Farmer Carry: 80# DBs x 11 trips across floor
Midline: Ab Rollouts 1 x 5

All lifts felt good and explosive. The squat @ 230 was legit A2G. A little slower than I would have liked but full ROM for the first time ever. For the ab rollouts I used 10#'s on the bar as opposed to 45#'s and it seemed a lot harder. I planned on more reps but did 1 in a 2nd set and felt like if I did more I'd risk injury so I shut it down for the day. Felt surprisingly tired towards the end of the squats.

130429 EES: Day 6

Warm up:
2 min jump rope
5 min foam rolling
35# DB Goblet Squat x 25
35# DBS x 15 x 3
35# DB TGU x 6

Day 6: 2 x 5(heavier or lighter depending on feel):
Press: Bench 160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 210#
Squat: HBBS 160#
Farmer Carry: 90# DBs x 10 trips across floor
Midline: Ab Rollouts 3 x 5

130427 EES: Day 5

Warm up:
5 min DROMs
35# KB Goblet Squat x 25
35# KBS x 15 x 5
35# KB TGU x 6


Day 5: 2 x 5(heavier or lighter depending on feel):
Press: Bench 160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 205#-215#
Squat: HBBS 155#-165#
Farmer Carry: 95# DBs single arm x 100m
Midline: Ab Rollouts 6-5

130426 EES: Day 4

Warm up:
3 min jump rope
5 min DROMs
35# DB Goblet Squat x 25
35# DBS x 15 x 5
35# DB TGU x 6


Day 4: 2 x 5(heavier or lighter depending on feel):
Press: Bench 155#-160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 205#-215#
Squat: HBBS 175#
Farmer Carry: 90# DBs x 65m (8x across gym floor)
Midline: Ab Rollouts x 5 x 3

130424 EES: Day 3

Warm up:
5 min DROMs
45# x 10 x 2 1 Hang Power Snatch + 1 Overhead Squat
35# DB TGU x 6

Day 3: 5-3-2
Press: Bench 155-170-180
Pull: Batwings #25 DBs x :10-:15-:15
Hinge: Snatch Grip Deadlift 205-225-245
Squat: HBBS 175-190-200
Farmer Carry: 80# DBs x 10 (trips across floor)
Midline: Ab rollouts 5 x 3

Bench press was flying. Should go for 190-195 next time on the set of 2. All other reps felt just right. Really surprised by the improvement in the carry. 2 more trips across the floor compared to yesterday.

Cash out:
Pull-ups 5 x 3
Hip MOB

130423 EES: Day 2

Warm up:
5 min DROMs
35# DB Goblet Squat x 25
35# DBS x 15 x 4
35# DB TGU x 6


Day 2: 2 x 5(heavier or lighter depending on feel):
Press: Bench 155#
Pull: Batwings @ 25#DBs x :10 x 2
Hip Hinge: Snatch Grip Deadlift 205#
Squat: HBBS 165#
Farmer Carry: 80# DBs x 65m (8x across gym floor)
Midline: Ab Rollouts x 5

130420 Dan John Even Easier Strength: Day 0

Came across the Even Easier Strength program on Dan John's site and thought it would be great strength work for Kevin. Decided I'll roll with it too for 8 weeks and see what happens. Ultimately I'd like to get my strength up for the Oly lifts and metcons.

Any conditioning for the 8 weeks will be mono structural cardio or sprinting.

Warm up:5 min DROMs
35# KB Goblet Squat x 20
35# KBS x 20 x 3
35# KB TGU x 10

Day 0: 2 x 5:
Press
Bench 155#
Pull
Batwings @ 15#DBs x :20 x 2
Hip Hinge
Snatch Grip Deadlift 205#
Squat
HBBS 175#
Farmer Carry
70# & 50# DBs x 140m (switch hands @ turnaround point)
Midline
GHD Sit-ups x 25