Bulgarian Cycle 2, Week 1, Day 3

29 March 2009

Warm Up: 3 x 10 trunk/neck/arm rotations; Push Ups/Squats 10,8,6
Power Snatch + Overhead Squat: PVC x 5; 45# x 5

Snatch - heavy single 55,65,75,80,85,90,95,100
Clean & jerk - 85% x 1 x 2 120#
Front squat - heavy single 120,125,130,135,140,145,150

Workout Time: 36 minutes

Bulgarian Cycle 2, Week 1, Day 2

28 March 2009

Warm Up: 3 x 10 trunk/neck/arm rotations; Push Ups/Squats 10,8,6
Power Snatch + Overhead Squat: PVC x 5; 45# x 5

Muscle snatch + 2 OHS - heavy MS single 55,65,75,80,85,90
Snatch - 80% x 1 x 3 90#
Clean & jerk - 80% x 1 x 3 115# (90,95,100,105,110)
Ab Mat Sit Ups - 3 x 10

MetCon:
20-15-10 reps for time of:
Push ball 20# Med Ball
Kipping pull-ups

MetCon Time: 11 minutes
Workout Time: 25 minutes

Bulgarian Cycle 2, Week 1, Day 1

27 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Overhead Squat: PVCx5
Med Ball Clean x 5
Burgener Warm up: 45 x 3
Ab Mat Sit Ups - 3 x 10

Snatch - heavy single 55,65,75,85,90,95, 100
Clean & jerk - 85% x 1 x 2 120# (100,105,110,115)
Front squat - heavy single 120,125,130,135,140,145, 150
Planks (front, side) - 3 x 30 sec

Workout Time: 42 minutes

Strength Cycle 2, Week 4 Day 5

25 March 2009

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

Power Snatch + Overhead Squat - max 55,65,75,85,90,95,100,105,110 PR
Clean & Jerk - max 110,120,130,140
Back Squat - max 115,125,135,145,155,165,175,185,190PR
Turkish Get Up Sit Ups - 3 x 10 (5/side) 30# KB

Workout Time: 50 minutes

Strength Cycle 2, Week 4 Day 4

24 March 2009

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

Muscle Snatch - 75% x 2 x 3 85# 2x(55,65,75)
Power Snatch + Overhead Squat - 60% x 1 x 3 65#
Clean & Jerk - 60% x 1 x 3 85#
Pull Ups - 3 x max 10,7,7

Workout Time: 20 minutes

Strength Cycle 2, Week 4 Day 3

22 March 2009

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

Front Squat - heavy single 165# PR 2x(65,85,95,100,115,125) 1x(135,140,145,150,155,160)
Power Snatch + Overhead Squat - 60% x 2 x 4 65# (55,60)
Overhead Press - 75% x 1 x 3 105# 2x(65,75,85,95,100)
Hanging Leg Raise - 3 x 15

Workout Time: 41 minutes

Strength Cycle 2, Week 4 Day 2

20 March 2009

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

Muscle Snatch - heavy single 110# (55,65,75,85,90,95,100,105)
Snatch Balance - 80% (of single) x 1 x 2 85# (45,55,65,75,80)
Clean & Jerk - 60% x 2 x 3 85#
Weighted Sit Ups + Russian Twist - 3 x 10 8# Med Ball

Workout Time: 37 minutes

Strength Cycle 2, Week 4 Day 1

19 March 2009

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

Back Squat - 90 x 2 x 2 165# 3x(45,65,85) 2x(105,125,145,155)
Snatch Pull - 107% x 1 x 2 120#
Press - 80% x 3 x 4 105# 3x(45,65,75,85,95)

MetCon:
3 rds for time:
10 KB snatch - 20% bw (5 reps/arm) 35#
10 pull ups

Workout Time: 24 minutes
MetCon Time: 8 minutes

Strength Cycle 2, Week 3 Day 5

18 March 2009

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


Snatch - heavy single 95# (55,65,75,85,90)
Clean & jerk - heavy single 140# (95,105,115,125,130,135)
Front squat - heavy single 155# (135,140,145,150)
Good morning - light/med x 10 x 3 45# bar
Turkish Get Up Sit Up - 10 x 3 (5/side) 30# KB

Workout Time: 41 minutes

Strength Cycle 2, Week 3 Day 4

16 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squatsBurgener Warm up: PVCx3, 45x3Overhead Squat: PVCx3, 45x3


Snatch - 70% x 1 x 5 75# (55,60,65,70)
Snatch balance - heavy single 110# (80,85,90,95,100,105)

MetCon:
5 rounds for time:
10 sumo deadlift high pulls (45# bar)
8 pull-ups

Workout Time: 45 minutes
MetCon Time: 10 minutes

Strength Cycle 2, Week 3 Day 3

15 March 2009

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

Front squat - 115 x 3 , 120 x 2, 115 x 3, 130 x 2, 115 x 3, 135 x 1
Snatch pull - 105% (of snatch) x 2 x 3 115#
Rack jerk - heavy single 145# (115,120,125,130,135,140)

MetCon:
15-10-5 reps for time of:
KB swings - 40% BW 50# KB
Box jumps - mid-thigh+

Workout Time: 36 minutes
MetCon Time: 6 minutes

Strength Cycle 2, Week 3 Day 2

14 March 2009

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

2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets 70# (55,65)
Clean & jerk - 70% x 1 x 3 100# (70,80,90)

MetCon;
3 rounds for time of:
6 swing cleans + 2 lunge (3 to each shoulder) - 50% BW 50# kb
15 kipping pull-ups


Workout Time: 10 minutes
MetCon Time: 14 minutes

Strength Cycle 2, Week 3 Day 1

13 March 2009

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

Back squat - 87% x 2 x 4 160# 2x(45,65,90,115,135,150)
Snatch deadlift - 118% x 2 x 3 125#
Push press - 84% x 4 x 5 120# 2x(45,65,90,115)
Hanging leg raise - 3 x 15

Workout Time: 37 minutes

Strength Cycle 2, Week 2 Day 5

11 March 2009

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

2-position Power Snatch + Overhead Squat - 65% x 3 sets 70# (55,65)
Overhead Squat - heavy single 95# (75,80,85,90)

MetCon:
3 rds for time of:
400 m run
12 Pull Ups

Workout Time: 17 minutes
MetCon Time: 14 minutes

Strength Cycle 2, Week 2 Day 4

10 March 2009

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

Snatch - heavy single 90# 1x(55,60,65,7-,75,80,85)
Clean & Jerk - heavy single 135# 1x(85,95,115,120,125,130)
Back Squat - heavy single 185# 2x(115,125,135), 1x(145,155,165,175)
Ab Work - Turkish Get Up Sit Up - 3 x 10 (5/side) 30# KB

Workout Time: 53 minutes

New PR on the Back Squat!

Strength Cycle 2, Week 2 Day 3

8 March 2009

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

Front Squat - 78% x 3 x 5 125# 3x(45,65,85,95,115)
Snatch Pull - 103% (of snatch) x 3 x 3 110#
Rack Jerk - heavy single 3x(45,65,85,95,115,125), 1x(130,135,140,145,150)

MetCon:
for time:
50m sprint, 15 burpees
50m sprint, 10 burpees
50m sprint, 5 burpees

Workout Time: 31 minutes
MetCon Time: 5 minutes

Strength Cycle 2, Week 2 Day 2

7 March 2009

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

Muscle Snatch - heavy single 55,60,65,70,75,80,85,90,95,100
2 position clean & 2 jerks (floor, mid-thigh) - 65% (of CJ) x 4 sets 90#

MetCon
3 rds for time:
10 kb deadlift high-pulls 50# KB
15 pull ups

Workout Time: 16 minutes
MetCon Time: 12 minutes

Strength Cycle 2, Week 2 Day 1

6 March 2009

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

Back Squat - 85% x 3 x 5 155# 3 x (45,65,95,115,135,145)
Clean Deadlift - 115% (of clean) x 3 x 3 160# 3 x (110,130,150)
Push Press - 82% x 5 x 5 115# 3 x (45,65,95)
1 sit up + 2 russian twists - 3 x 10

Total Workout Time: 38 minutes

Strength Cycle 2, Week 1 Day 5

4 March 2009

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

Power Snatch/Overhead Squat - heavy single 55,60,65,70,75,80,85,90
Clean & Jerk - heavy single 90,100,115,120,125,130,135
Front Squat - heavy single 135,140,145,150

Workout Time: 31 minutes

Strength Cycle 2, Week 1 Day 4

2 March 2009

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

Snatch balance - heavy single 45x2,55x2,65x2,75x2, 85 failed.
3-position snatch (floor, knee, mid-thigh) - 60% (of snatch) x 3 sets 75#
Muscle snatch - heavy single 75,80,85,90,95,100,105,110

Workout Time: 30 minutes

Strength Cycle 2, Week 1 Day 3

1 March 2009

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

Front Squat - heavy single 150# (45x3,65x3,95x2,115,135,145); 80% of that 3 x 3 120#
Snatch Pull - 100% (of snatch) x 3 x 3 110#
Rack Jerk - heavy single 145# (115x3,120x3,125x2,130x2,135,140)

MetCon: 5 rds for time of:
5 burpees
10 KB swings 50#
5 box jumps

Workout Time: 35 minutes
MetCon Time: 11 minutes