2x Bodyweight Power Snatch + OHS

31 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

2x Bodyweight Power Snatch + OHS at 65#
broken up as: 55 reps (11x5)

Time: 34 minutes

Barbell Grace

30 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Grace
30 Clean & Press broken up as:
10 x 115
10 x 120
10 x 125

Time: 19 minutes

Whole 9 PTP 15

29 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 75,85,95,105,95
Deadlift - 5x 135,165,185,200,185

Time: 20 minutes

Whole 9 PTP 14 (again)

27 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 75,85,95,100,90
Deadlift - 5x 135,160,175,195,175
Power Clean - 3x 115,125,135,145,135

Time: 28 minutes

Whole 9 PTP 13 (again)

25 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 75,85,90,95,85
Deadlift - 5x 135,155,175,190,170

Time: 19 minutes

Did a road trip to Maine, so missed a couple of PTPs. Brought the 50# KB though!

KB Grace

23 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

KB Grace
30 Kettlebell (50#) Clean and Press per hand

Time: 12 minutes

Swing-Push Up

22 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

For time:
150 Kettlebell (50#) Swings
150 Push Ups
(Broke this up into 15, 10 rep sets)

Time: 25 minutes

Whole 9 PTP 14

20 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 75,85,95,100,90
Deadlift - 5x 135,160,175,195,175
Power Clean - 3x 115,125,135,145,135

Time: 28 minutes

Whole 9 PTP 13

19 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 75,85,90,95,85
Deadlift - 5x 135,155,175,190,170

Time: 22 minutes

Whole 9 PTP 12

17 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 75,85,95,100,90
Deadlift - 5x 135,155,175,195,175

Time: 22 minutes

Bear

16 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Bear Complex, as many rds as possible in 10 minutes (95# bar) :
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Total rds: 11

Whole 9 PTP 11

15 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 65,75,85,95,85
Deadlift - 5x 135,155,175,190,170

Time: 17 minutes

Whole 9 PTP 10

13 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 65,75,85,90,80
Deadlift - 5x 135,155,165,185,165

Time: 17 minutes

Metcon
21 reps of pushups
10 reps of KB clean (per hand) 35# kb
15 reps of pushups
7 reps of KB clean (per hand) 35# kb
9 reps of pushups
5 reps of KB clean (per hand) 35# kb

Time: 5 minutes

Power Clean - Front Squat

11 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Metcon: 9,7,5 rep rds of:
1 arm KB Snatch (35#) (9,7,5 reps each arm)
Dips

Time: 5 minutes

Power Clean - 3x 115,125,135,140,135
Front Squat - 5x 115,125,130,135,125

Time: 26 minutes

Whole 9 PTP 9

10 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 65,75,85,95,85
Deadlift - 5x 135,155,170,190,170

Time: 19 minutes

Whole 9 PTP 8

9 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 65,75,85,90,85
Deadlift - 5x 135,155,165,185,165

Time: 21 minutes

Whole 9 PTP 7

6 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 65,70,75,85,75
Deadlift - 5x 140,155,165,175,165
Power Clean - 3x 115,125,135
Front Squat - 5x 115,125,135

Time: 35 minutes

Whole 9 PTP 6

5 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Overhead Squat - 3x 45,55,65
Press - 5x 65,70,80,90,80
Deadlift - 5x 135,155,160,180,165

Time: 24 minutes

Whole 9 PTP 5

4 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 65,70,75,85,75
Deadlift - 5x 135,145,160,175,160

Time: 20 minutes

Whole 9 PTP 4

2 Jan 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 5x 65,70,75,80,75
Deadlift - 5x 135,145,155,170,155

Time: 20 minutes

Resolution run

1 Jan 2010

Resolution Run 5K.

Fun way to start the year.

My resolution: more sleep.