4/12/2010

Power Clean
45x5x3
95x3x2
135x2
185x1
215x1x5

Soft back, and an early arm pull causing an early jump. My whole set up is too far forward and my knees are coming in during the first pull. But my rack position is good, which is new, and I wasn't catching in an obscenely wide stance (though still a bit wider than I'd like.) The linked video is the last set.

Press
45x5x3
95x5
115x3
135x1
155x5x3

These were hard...there may be a reset coming in the near future.

Chins
14, 12, 11

Weak today.

No conditioning - I tried but I was just beat to hell.

4/6/2010

Squat

45x5x3

135x5

185x3

205x1

225x5x3

Low bar squatted for the first time in a long time, and it felt good for the first time ever. I'm letting go of my hamstrings at the bottom, but feeling optimistic about this. Will go +10lbs on Friday.

Deadlift

RDL 45x10x2

RDL 135x5

225x5

245x3

275x1

315x5

All double overhand until the last 2 reps at 315lbs. Very minimal back/rib pain.

Rows

135x31, 22, 21

Going to 155lbs next week.

3 x max double unders - 98, 80, 33

CLEARLY out of practice.

4/5/2010

Ace bandages are my friend. I wrapped up to hold my rib in and it seems to have worked.

Power snatch

45x5x3

95x2x2

115x1

125x1

135x1x5

Speed is decent, I need to delay the jump more and work on the landing.

Press

45x5x2

95x5

115x3

135x1

150x5x3

Pullups

17 (PR by 1,) 16, 14

Stoked on these.

3x25' prowler push at +135lbs

:20 rest between efforts

:6, :7, :9

4x50m prowler push at +90lbs

1:00 rest between efforts

:17, :34, 1:17, 1:52

I think a big part of what makes the prowler so miserable is the rapid rate of deterioration.

4/2/2010

Squat

PVC x 15 x 3

45x10x3

Heavy as hell, clearly...

6x200m run, resting 30 seconds between.

:40

:44

:45

:45

:48

:43

Polished that WOD off with a quart of whole milk, then a few hours later headed to Central Texan BBQ in Castroville for a meal of truly EPIC proportions. Ready for the weekend.

4/1/2010

Joanna, one of my private training clients, goes out for a Prowl. Joanna is 57 years old, 127lbs, recently squatted 85x5x3, deadlifted 105x5, pressed 55x5x3, benched 70x5x3, and power cleaned 50x3x5 (like it was a joke.) She trains with me twice a week and along with the heavy stuff she does band assisted chins and pullups, and hard conditioning workouts (mostly 10 minutes and down because she does a lot of longer, lower intensity stuff on her own.)

Skipped cleans today because of my rib. I'm going back to power cleans and power snatches, the split and squat bother my rib too much and I'm tired of not training.

Bench Press

45x10

135x5

155x3

185x5x3

Pullups

45lbs x 5, 5, 3

Push prowler +60lbs as far as possible in 10 minutes

50m turnaround

Wearing 20lb vest

~385m

Miserable. Fucking miserable. But I felt like a warrior. I polished this workout off with a quart of organic whole milk - the ultimate post workout "shake."