Strength Cycle 2, Week 1 Day 2

27 February 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats

3-position clean (floor, knee, mid-thigh) - 60% (of clean) x 3 sets 85# (45,65,75)
Push Jerk + Jerk - 70% (of jerk) x 4 sets 100#

MetCon: 3 rds for time of:
10 KB swing clean/push press 50# KB
15 Pull Ups

Workout Time: 12 minutes
MetCon Time: 15 minutes

Strength Cycle 2 - Week 1 Day 1

26 February 2009

Warm Up: 3x5 arm/neck/trunk rotations; 10-8-6 push ups/squats.

Back Squat - 83% x 3 x 5 150# (45,65,95,115,135,145) x 3s
Snatch Deadlift - 110% x 3 x 3 120#
Push Press - 80% x 5 x 5 115#

3 sets of:
Chin ups x max 7-7-7
Weighted Sit ups x 10 25# KB

Workout Time: 33 minutes
MetCon Time: 5 minutes

Bulgarian cycle, Week 4, Day 5

25 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Power Snatch + Overhead Squat - max 105# (55x2,65x2,75x2,85x2,90x1,100x1)
Clean & Jerk - max 140# (95x2,105x2,115x2,125x1,130x1,135x1)
Front Squat - max 160# (135x2,140x1,145x1,150x1,155x1)

Workout Time: 39 minutes

These are all PRs! my OS went from 85# to 105#. C&J (full squat) from 125#-140#. FS from 155#-160#. FS didn't go up much but I was kinda toast by the time I got there.

This was a good day!

Bulgarian cycle, Week 4, Day 4

23 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Snatch - 70% x 1 x 4 60# (50x4,55x4)
Clean & Jerk - 70% x 1 x 4 90# (65x4,75x4,85x4)
Dead lift - 135x4,155x4,175x3,185x3,195x2,205x2,215x1,225x1

Workout Time: 27 minutes

Bulgarian cycle, Week 4, Day 3

22 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Muscle Snatch - 85% x 1 x 2 80# (55x3,65x3,70x3,75x3)
Snatch - 80% x 1 x 3 70# (55x3,65x3)
Clean & Jerk - 80% x 1 x 3 100# (80x3,85x3,90x3,95x3)

3 sets of:
Hanging leg raise x 15
KB side bend x 10 25#

Workout Time: 22 minutes
Abs: 7 minutes

Bulgarian cycle, Week 4, Day 2

21 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Snatch - 85% x 1 x 2 75# (55x2,65x2)
Clean & Jerk - 85% x 1 x 2 110# (75x2,85x2,90x2,95x2,105x2)

MetCon
15-10-5 reps for time of:
Pull Ups
Box Jumps

Workout Time: 14 minutes
MetCon Time: 8 minutes

Bulgarian cycle, Week 4, Day 1

20 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Muscle Snatch - heavy single (55,65,70x3,85,95) 100#
Power Snatch + Overhead Squat - 80% x 1 x 3 (55,65) 70#
Clean & Jerk - 80% x 1 x 3 (95) 100#
Front Squat - 90% x 1 (105x2,115x2,125x2,135x2) 140#
Weighted Sit Ups - 3 x 10 30# KB

Total Workout Time: 29 minutes

Bulgarian cycle, Week 3, Day 5

18 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
PS + OS: 55x2, 65x2, 75x2
C&J: 75x2, 85x2,95x2,105x2,115x2
FS: 130x2,140x2,145x2

Power Snatch/Overhead Squat - 95% - 1 x 2 80#
Clean & Jerk - 95% - 1 x 2 120#
Front Squat - 95% - 1 x 2 150#
Pull Ups - 3 x max 8,8,7
Turkish Get Up Sit Up - 3 x 5 per side 25# KB

Total Workout Time: 42 minutes

This was a doozy. Really was spent by the time I got to the Front Squats. Still, wasn't too bad. Everything was solid.

Bulgarian cycle, Week 3, Day 4

16 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Power Snatch + Overhead Squat: 50,55,60,65,70,75 (singles)
C&J: 80,85,90,95 (singles)

Snatch - 80% x 1 x 3 80#
Clean & Jerk - 80% x 1 x 3 100#

MetCon:
3 rds for time:
10 KB swings 50#KB
10 KB cleans (5/side) 50#KB

Total Workout Time: 21 minutes
MetCon Time: 4 minutes

Bulgarian cycle, Week 3, Day 3

15 February 2009

Warm Up: 3x5 of arm/trunk/neck rotations/squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
C&J: 45,55,65,75,85,90,110 (singles)
Snatch: 55,65 (singles)
Back Squat: 95x2, 115x2, 125x2, 135x2, 145x2, 155x2, 165x2, 170x1, 175x1

Clean & Jerk - 100% x 1 120#
Snatch - 90% x 1 x 2 75#
Back Squat - heavy single 180# PR
Weighted Sit Ups - 3 x 10 25# KB

Total Workout Time: 32 minutes

Didn't eat well yesterday and today. Was a little discombobulated.

Bulgarian cycle, Week 3, Day 2

14 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Mid Hang Snatch + Overhead Squat: 50 x 1, 55 x 2
Power Snatch: 65,70,75 (singles)
Power C&J: 80, 90, 95, 105

Mid Hang Muscle Snatch - 65% x 2 x 3 60#
Power Snatch - 80% x 1 x 3 80#
Power Clean & Jerk - 80% x 1 x 3 115#
Pull Ups - 3 x max 10,8,7
Knees to Elbows - 3 x 15

Total Workout Time: 46 minutes

Bulgarian cycle, Week 3, Day 1

12 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Power Snatch + Overhead Squat: 55, 60, 65, 70, 75, 80 (singles)
C&J: 85, 90, 95, 100, 105, 110
Front Squat: 115, 125, 135, 140, 145, 150

Snatch - 100% x 1 85#
C&J - 90% x 1 x 2 115#
Front Squat - heavy single 155#

Overhead sit ups - 3 x 10 8# Med Ball

Total Workout Time: 45 minutes

Bulgarian cycle, Week 2, Day 5

11 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Power Snatch + Overhead Squat: 55 x 2, 60 x 2, 65 x 2, 70 x 2, 75 x 2
C&J: 80 x 2, 95 x 2, 105 x 2, 115 x 2
Front Squat: 125 x 2, 130 x 2

Snatch - 95% x 1 x 2 80#
C&J - 95% x 1 x 2 120#
Front Squat - 95% x 1 x 2 135#

Knees to Elbows - 3 x 10

Total Workout Time: 45 minutes

Every workout now it seems the overhead squats are getting easier.

Bulgarian cycle, Week 2, Day 4

9 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Power Snatch + Overhead Squat: 55,60,65,70 (singles)
C&J: 75,80,85 (singles)

Power snatch + snatch - 80% (of pwr sn) x 3 sets 75#
Clean + push jerk + jerk - 70% (of CJ) x 3 sets 90#

Deadlift - 1 rep max - 135,155,165,175,185,195,205,215,225,235,245,250 New PR!

Overhead Squat is getting more solid. Check out that DL!

Total Workout time: 39 minutes

Bulgarian cycle, Week 2, Day 3

8 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Power Snatch + Overhead Squat: 55,65,70 (singles)
C&J: 75,85,95 (singles)
Back Squat: 115x3,125x3,135x3,145x3

Snatch - 90% x 1 x 3 75#
Clean & Jerk - 90% x 1 x 2 115#
Back Squat - 90% x 2 x 2 155#

MetCon:
20-16-12 reps for time of:
Pull Ups
DB Power Snatch - 20% BW 35#

Workout Time: 26 minutes
MetCon Time: 17 minutes

Widened my stance on BS the last time I did it and discovered it was a lot easier. Today was verification. Looking forward to the next strength cycle to see what I can do.

Bulgarian cycle, Week 2, Day 2

7 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Power Snatch + Overhead Squat: 55,60,65 (singles)
C&J: 75,80,85,90,95 (singles)

Muscle Snatch - heavy single 55,60,65,70,75,80,85,90,95,100 (singles)
Snatch - 80% x 1 x 5 70#
Clean & Jerk - 80% x 1 x 5 100#

MetCon:
3 rds for time of:
15 Pull Ups
25 Sit Ups

Total Workout time: 26 minutes
Total MetCon Time: 12 minutes

Both Overhead squats and C&J's are getting smoother.

B cycle, Week 2

6 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVC x 3, bar x 3
Snatch: 55 x 2,65 x 2
C&J: 75,95 (singles)
Front Squat: 115 x 2

Snatch - 85% x 1 x 4 75#
C&J - 85% x 1 x 4 105#
Front Squat - 85% x 2 x 3 120#
Weighted Sit Ups - 3 x 10 25# KB
KB Side Bends - 3 x 10 25# KB

Total Time: 30 minutes

Snatch = Power Snatch+Overhead Squat

B cycle, Week 1, Day 5

3 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Snatch: 55x2,65x2
C&J: 75,85,95,105 (singles)

Snatch - 90% x 1 x 2 75#
Clean & Jerk - 90 x 1 x 2 115#
Front Squat - 90 x 2 x 2 125#
Get up Sit up - 3x5 per side 30# KB

Time: 26 minutes

Definitely getting better at full squat C&J.

B cycle, Week 1, Day 4

2 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Power Snatch - max attempt: 55x1,65x2,75x2,85x2,90x1,95x1,100x1
Power Clean - max attempt: 100,105,115,125,135,140,145 (singles)
Time: 25 minutes

3 sets of:
Pull Ups - max reps: 8,7,6
Knees to elbows - 15
Time: 9 minutes

B cycle, Week 1, Day 3

1 February 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Back Squat: 65x3,85x3,105x3,125x3,135x3
Snatch: 55x1,65x1
Clean & Jerk: 75x1,95x1

Snatch - 85% x1x4 75#
Clean & Jerk - 85% x1x4 105#
Back Squat - 85% x2x3 150#

Total Workout Time: 39 minutes