November 1
32k 1 hand swings on the minute
4,4,4,6,6,8,8, = 40
10 x 17 = 170
Total = 210 reps
November 3
24k c&p
5 rung ladder x 1 = 30
4 rung ladder x 4 = 80
Total = 110
24k 1 hand swings
12 x 20 = 240
Total = 240
32k cleans
4 x 2 = 8
6 x 7 = 42
Total = 50
November 6
24k snatch
2,4,6,8 = 20
10 x16 = 160
20 x 1 = 20
Total = 200
November 8
16k getups = 24
16k 1 arm swings = 240
25 minutes
November 10
24k c&p
5 rung ladders x 2 = 60
4 rung ladders x 3 = 60
Total = 120
32k 1 arm swings
10 x 11 = 110
20 x 1 = 20
Total = 130
November 13
16k ten minute snatch test = 190
3 minute rounds on the heavy bag x 1.5
3 minute rounds of 80 pound sandbag getups x 1.5
November 15
32k 2 hand swings on the minute
2 x 5 = 10
13 x 24 = 312
15 x 5 = 75
26 x 1 = 26
Total = 423
November 17
24k c&p
5 rung ladders x 3 = 90
4 rung ladders x 2 = 40
Total = 130
November 24
24k c&p
5 rung ladder x 1 = 30
32k c&p
2 x 20 = 40
24k 1 arm swings
20 x 20 = 400
November 27
16k 10 minute snatch test
200 in 9:45
November 29
24k 2 hand swings
2 x 5 = 10
17 x 20 = 340
20 x 10 = 200
Total = 550
Thursday, November 1, 2012
Tuesday, October 2, 2012
October 2012
October 2
16k 5 minute snatch test = 108
October 4
32k swings on the minute
2,2,5,6,7,8,9,10 = 49
12 x10 = 120
10,9,8,7,11 = 45
214 swings 23 minutes
9.3 swings per minute
October 6
24k c&p
1 4 rung ladder = 20
4 3 rung ladders = 48
4/14 = 56
Totall = 124
24k 1 arm swings
4,6,8 = 18
10 x 8 = 80
8,6,4,4,4 = 26
Total = 124
October 9
16k snatch
4,6,8,10 = 28
14 x 9 = 126
20 x 1 = 20
10,10,8 = 28
Total = 202
24k snatch
4,4,6,6,6,4,4,2,4,2
Total = 42
Total Tme = 27 minutes
October 11
Continuous for 10 minutes
Left hand 16k snatch x7
Left hand 16k getup from top down x 1
Right hand 16k snatch x 7
Right hand 16k getup from top down x 1
Total of 6 rounds in 9 minutes
16k snatch = 84
16k getups = 12
October 13
24k c&p
2 4 rung ladders = 40
3 3 rung ladders = 36
4,4,6,8,4,4 =30
Total = 106
24k 1 arm swings
4,6,8,10 = 28
12 x 12 = 144
10,8,14 = 32
Total = 204
October 16
16k 5 minute snatch test - 105 ho
October 18
32k 2 hand swings on the minute
5,8,10 = 23
12 x 6 = 72
14 x 6 = 84
11 x 12 = 132
10, 8, 5 = 23
334 in 30 minutes
11.13 swings per minute
October 20
24k c&p
3 4 rung ladders = 60
1 3 rung ladder = 12
Total = 72
24k 1 hand swings
6,8,10 = 24
14 x 11 = 154
12,10,10 = 32
Total = 210 swings in 17 minutes
12.35 swings per minute
October 23
24k snatch - not timed
2,4,6 = 12
8 x16 = 128
6,6 = 12
Total = 152
October 25
16k getup 1/1 x 1
16k swings 10/10 x 1
24k getup 1/1 x 5
32k 2 hand swings 12 x 4
32k 2 hand swings 20 x 1
October 27
24k c&p
2 x 1 = 2
4 rung ladders x 4 = 80
3 rung ladder x 1 = 12
4 x 3 = 12
Total = 106
24k 1 hand swings
6,8,10 = 24
20,10 x 6 = 180
10 x 5 = 50
20 x 1 = 20
Total = 274
October 30
16k 5 minute snatch test
111 in 4:20
16k 5 minute snatch test = 108
October 4
32k swings on the minute
2,2,5,6,7,8,9,10 = 49
12 x10 = 120
10,9,8,7,11 = 45
214 swings 23 minutes
9.3 swings per minute
October 6
24k c&p
1 4 rung ladder = 20
4 3 rung ladders = 48
4/14 = 56
Totall = 124
24k 1 arm swings
4,6,8 = 18
10 x 8 = 80
8,6,4,4,4 = 26
Total = 124
October 9
16k snatch
4,6,8,10 = 28
14 x 9 = 126
20 x 1 = 20
10,10,8 = 28
Total = 202
24k snatch
4,4,6,6,6,4,4,2,4,2
Total = 42
Total Tme = 27 minutes
October 11
Continuous for 10 minutes
Left hand 16k snatch x7
Left hand 16k getup from top down x 1
Right hand 16k snatch x 7
Right hand 16k getup from top down x 1
Total of 6 rounds in 9 minutes
16k snatch = 84
16k getups = 12
October 13
24k c&p
2 4 rung ladders = 40
3 3 rung ladders = 36
4,4,6,8,4,4 =30
Total = 106
24k 1 arm swings
4,6,8,10 = 28
12 x 12 = 144
10,8,14 = 32
Total = 204
October 16
16k 5 minute snatch test - 105 ho
October 18
32k 2 hand swings on the minute
5,8,10 = 23
12 x 6 = 72
14 x 6 = 84
11 x 12 = 132
10, 8, 5 = 23
334 in 30 minutes
11.13 swings per minute
October 20
24k c&p
3 4 rung ladders = 60
1 3 rung ladder = 12
Total = 72
24k 1 hand swings
6,8,10 = 24
14 x 11 = 154
12,10,10 = 32
Total = 210 swings in 17 minutes
12.35 swings per minute
October 23
24k snatch - not timed
2,4,6 = 12
8 x16 = 128
6,6 = 12
Total = 152
October 25
16k getup 1/1 x 1
16k swings 10/10 x 1
24k getup 1/1 x 5
32k 2 hand swings 12 x 4
32k 2 hand swings 20 x 1
October 27
24k c&p
2 x 1 = 2
4 rung ladders x 4 = 80
3 rung ladder x 1 = 12
4 x 3 = 12
Total = 106
24k 1 hand swings
6,8,10 = 24
20,10 x 6 = 180
10 x 5 = 50
20 x 1 = 20
Total = 274
October 30
16k 5 minute snatch test
111 in 4:20
Monday, September 3, 2012
September 2012
September 3 - With broken toe
24k Swings on the minute
5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,13,12,11,11,11,10,9,8,7,6,5
303 swings 27 minutes
11.2 swings per minute
September 5
24k swings on the minute
5,6,7,8,9,10,
15x6
13,12,12,11,11,11
205 swings 18 minutes
11.4 spm -tweaked back
September 8
16k 3 3 rung ladders
24k swings on the minute
5-15-7,11
205 swings 20 minutes
10.25 spm
September 10
16k 4 3 rung ladders
24k c&p x 4
32k c&p x 2
16k snatch 4-8
16k snatch 10 x 9
September 13
24k swings on the minute
5,6,7,8,9,10 - warm up
16,16,10 x 4 - main work sets
11,12,13,12,11,10 - cool down
282 swings 24 minutes
11.75 spm
September 14
16k 3 3 rung ladders
24k 2 3 rung ladders
Press 16k 10/2
Clean 32k 2/2
September 17
alternate16k snatch, 24k c&p, 32k swing on the minute
32k swings on the minute
3,4,5,6,7,8,9,10,9,8,7,6,5
87 swings 13 minutes
16k snatches sets of 4-10
24k c&p sets of 2
September 19
16k 5 minute snatch test.
90 reps in 4:30
September 21
Alternate 32k swings and 24k c&p on the minute
32k swings
5,6,7,8,9
10x5
9,8,7,6,5
120 swings
24k c&p
1/4
2./6
3/5
31 per arm
September 24
16k snatch
4,6,8,10
12 x 8
10,8,6,4
152 reps
24k snatch
4 x 5
20 reps
September 27
16k
100 1 arm swings
10 getups
10 minutes
September 29
24k c&p 5 - 3 rung ladders = 60
24k c&p 4 x 6 = 24
24k c&p 6 x 1 = 6
c&p total reps 90
24k 1 arm swings
4,6,8
10 x 7
12 x 1
6 x 2
24k 1 arm swing total 112
24k Swings on the minute
5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,13,12,11,11,11,10,9,8,7,6,5
303 swings 27 minutes
11.2 swings per minute
September 5
24k swings on the minute
5,6,7,8,9,10,
15x6
13,12,12,11,11,11
205 swings 18 minutes
11.4 spm -tweaked back
September 8
16k 3 3 rung ladders
24k swings on the minute
5-15-7,11
205 swings 20 minutes
10.25 spm
September 10
16k 4 3 rung ladders
24k c&p x 4
32k c&p x 2
16k snatch 4-8
16k snatch 10 x 9
September 13
24k swings on the minute
5,6,7,8,9,10 - warm up
16,16,10 x 4 - main work sets
11,12,13,12,11,10 - cool down
282 swings 24 minutes
11.75 spm
September 14
16k 3 3 rung ladders
24k 2 3 rung ladders
Press 16k 10/2
Clean 32k 2/2
September 17
alternate16k snatch, 24k c&p, 32k swing on the minute
32k swings on the minute
3,4,5,6,7,8,9,10,9,8,7,6,5
87 swings 13 minutes
16k snatches sets of 4-10
24k c&p sets of 2
September 19
16k 5 minute snatch test.
90 reps in 4:30
September 21
Alternate 32k swings and 24k c&p on the minute
32k swings
5,6,7,8,9
10x5
9,8,7,6,5
120 swings
24k c&p
1/4
2./6
3/5
31 per arm
September 24
16k snatch
4,6,8,10
12 x 8
10,8,6,4
152 reps
24k snatch
4 x 5
20 reps
September 27
16k
100 1 arm swings
10 getups
10 minutes
September 29
24k c&p 5 - 3 rung ladders = 60
24k c&p 4 x 6 = 24
24k c&p 6 x 1 = 6
c&p total reps 90
24k 1 arm swings
4,6,8
10 x 7
12 x 1
6 x 2
24k 1 arm swing total 112
Friday, August 10, 2012
August 2012
August 5 - Sunday
BP 125 5/1
BP 145 5/1
BP 165 6/1
BP 135 8/2
Row 70 5/1
Row 70 6/1
Row 70 7/1
Row 70 8/1
August 6 - Monday
BS 190 5/1
BS 220 5/1
BS 240 6/1
BS 185 10/2
August 8 - Wednesday
MP 100 3/1
MP 115 3/1
MP 130 6/1 + 2 push press
MP 95 10/5
Pull Downs 135 10/4
Face Pulls 57 20/2
61 press
80 pulls
August 10 - Friday
DL 205 3/1
DL 235 3/1
DL 265 6/1
GM 110 3/1
GM 130 3/1
GM 145 8/1
GM 115 10/1
GM 95 16/1
August 11 - Saturday
24k Swings on the minute
5/4 = 20
8/4 = 32
10/4 = 40
12/4 = 48
15/4 = 60
200 total
August 13 - Monday
BP 135 3/1
BP 155 3/1
BP 175 6/1
BP 135 10/5
DB BR 75 5,6,7,8,9,10,11,12/1
62 press
68 pull
August 18 - Saturday
24k Swings on the minute
5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,10,9,8,7,6,5
245 swings
August 20 - Monday -starting over again
MP 95 5/1
MP 105 5/1
MP 120 5/1
MP 95 10/3
MP 95 11/3
MP 95 14/1
LPD 130 10/3
LPD 130 11/4
FP 57 20/1
Press 92
Pull 94
Broken Toe
August 25 - With broken toe
24k Swings on the minute
5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,12,11,10,9,8,7,6,5
268 swings
BP 125 5/1
BP 145 5/1
BP 165 6/1
BP 135 8/2
Row 70 5/1
Row 70 6/1
Row 70 7/1
Row 70 8/1
August 6 - Monday
BS 190 5/1
BS 220 5/1
BS 240 6/1
BS 185 10/2
August 8 - Wednesday
MP 100 3/1
MP 115 3/1
MP 130 6/1 + 2 push press
MP 95 10/5
Pull Downs 135 10/4
Face Pulls 57 20/2
61 press
80 pulls
August 10 - Friday
DL 205 3/1
DL 235 3/1
DL 265 6/1
GM 110 3/1
GM 130 3/1
GM 145 8/1
GM 115 10/1
GM 95 16/1
August 11 - Saturday
24k Swings on the minute
5/4 = 20
8/4 = 32
10/4 = 40
12/4 = 48
15/4 = 60
200 total
August 13 - Monday
BP 135 3/1
BP 155 3/1
BP 175 6/1
BP 135 10/5
DB BR 75 5,6,7,8,9,10,11,12/1
62 press
68 pull
August 18 - Saturday
24k Swings on the minute
5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,10,9,8,7,6,5
245 swings
August 20 - Monday -starting over again
MP 95 5/1
MP 105 5/1
MP 120 5/1
MP 95 10/3
MP 95 11/3
MP 95 14/1
LPD 130 10/3
LPD 130 11/4
FP 57 20/1
Press 92
Pull 94
Broken Toe
August 25 - With broken toe
24k Swings on the minute
5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,12,11,10,9,8,7,6,5
268 swings
Monday, July 9, 2012
5/3/1 1 Year Later
Week 2
July 9 - Monday
MP 100 3/1
MP 110 3/1
MP 125 9/1 +3 push press
MP 95 10/5
LPD 130 10/7
Face Pulls 57 20/1
68 presses
90 pulls
July 10 - Tuesday
DL 200 3/1
DL 230 3/1
DL 255 8/1
GM 100 3/1
GM 120 3/1
GM 135 8/1
GM 115 10/1
GM 95 15/1
4 60 second planks
July 12 - Thursday
BP 135 3/1
BP 150 3/1
BP 165 8/1
BP 135 8/2
BP 135 10/3
DB BR 70 6/1
DB BR 70 7/1
DB BR 70 8/1
DB BR 70 10/5
Face Pulls 57 20/1
60 presses
91 pulls
July 13 - Friday
BS 200 3/1
pulled inner thigh, shut down workout
Week 3
July 16 - Monday
MP 105 5/1
MP 120 3/1
MP 135 6/1 +3 push press
MP 95 10/5
LPD 130 12/7
Face Pulls 57 20/1
67 presses
104 pulls
The Y was closed for 2 days
July 19 - Thursday
DL 215 5/1
DL 240 3/1
DL 270 7/1
GM 115 5/1
GM 130 3/1
GM 145 8/1
GM 115 12/1
GM 95 17/1
July 21 - Saturday
BP 145 5/1
BP 160 3/1
BP 180 6/1
BP 135 10/5
DB BR 70 7/1
DB BR 70 8/1
DB BR 70 10/1
DB BR 70 12/5
64 presses
85 pulls
July 23 - Monday
BS 200 5/1
BS 230 3/1
BS 255 9/1
BS 185 10/5
Leg Curl 130 12/3
Leg Curl 130 14/1
Week 1 - no deload
July 24 - Tuesday
MP 95 5/1
MP 110 5/1
MP 125 11/1 + 3 push press
MP 95 11/5
LPD 135 10/6
LPD 135 21/1
Face Pulls 57 20/1
78 Presses
101 Pulls
Week 1 - redux
July 30 - Monday
MP 95 5/1
MP 110 5/1
MP 125 10/1 + 4 push press
MP 95 10/5
LPD 135 10/6
Face Pulls 57 20/2
74 presses
100 pulls
July 31 - Tuesday
DL 190 5/1
DL 220 5/1
DL 250 10/1
GM 105 5/1
GM 120 5/1
GM 135 12/1
GM 115 12/1
GM 95 20/1
4 60 second planks
July 9 - Monday
MP 100 3/1
MP 110 3/1
MP 125 9/1 +3 push press
MP 95 10/5
LPD 130 10/7
Face Pulls 57 20/1
68 presses
90 pulls
July 10 - Tuesday
DL 200 3/1
DL 230 3/1
DL 255 8/1
GM 100 3/1
GM 120 3/1
GM 135 8/1
GM 115 10/1
GM 95 15/1
4 60 second planks
July 12 - Thursday
BP 135 3/1
BP 150 3/1
BP 165 8/1
BP 135 8/2
BP 135 10/3
DB BR 70 6/1
DB BR 70 7/1
DB BR 70 8/1
DB BR 70 10/5
Face Pulls 57 20/1
60 presses
91 pulls
July 13 - Friday
BS 200 3/1
pulled inner thigh, shut down workout
Week 3
July 16 - Monday
MP 105 5/1
MP 120 3/1
MP 135 6/1 +3 push press
MP 95 10/5
LPD 130 12/7
Face Pulls 57 20/1
67 presses
104 pulls
The Y was closed for 2 days
July 19 - Thursday
DL 215 5/1
DL 240 3/1
DL 270 7/1
GM 115 5/1
GM 130 3/1
GM 145 8/1
GM 115 12/1
GM 95 17/1
July 21 - Saturday
BP 145 5/1
BP 160 3/1
BP 180 6/1
BP 135 10/5
DB BR 70 7/1
DB BR 70 8/1
DB BR 70 10/1
DB BR 70 12/5
64 presses
85 pulls
July 23 - Monday
BS 200 5/1
BS 230 3/1
BS 255 9/1
BS 185 10/5
Leg Curl 130 12/3
Leg Curl 130 14/1
Week 1 - no deload
July 24 - Tuesday
MP 95 5/1
MP 110 5/1
MP 125 11/1 + 3 push press
MP 95 11/5
LPD 135 10/6
LPD 135 21/1
Face Pulls 57 20/1
78 Presses
101 Pulls
Week 1 - redux
July 30 - Monday
MP 95 5/1
MP 110 5/1
MP 125 10/1 + 4 push press
MP 95 10/5
LPD 135 10/6
Face Pulls 57 20/2
74 presses
100 pulls
July 31 - Tuesday
DL 190 5/1
DL 220 5/1
DL 250 10/1
GM 105 5/1
GM 120 5/1
GM 135 12/1
GM 115 12/1
GM 95 20/1
4 60 second planks
Friday, July 29, 2011
July 2011
Training Max
MP 145
DL 275
BP 190
BS 225
July 29 - 5/3/1
MP 95 5/1
MP 110 5/1
MP 125 7/1
Dips 9/3
Dips 7/2
LPD 130 10/5
Pulley Raises 30 14/2
Face Pulls 110 15/2
Thursday, June 2, 2011
June 2011
June 2 - 5/3/1
BS 185 5/1
BS 210 3/1
BS 235 9/1 = 305.4295
BS 155 10/5
Leg Curl 160 10/5
current training max
MP 165
DL 295
BP 210
BS 255
June 3 - 5/3/1
MP 105 5/1
MP 125 5/1
MP 140 6/1
Dips 10/1
Dips 9/4
LPD 140 10/4
LPD 105 20/1
Pulley Raises 13/2
Facepulls 110 15/2
June 4
C2 rower 4k - 2:12.3 split
June 5 - 5/3/1
DL 190 5/1
DL 220 5/1
DL 250 5/1
RDL 140 10/5
Hanging Leg Raises 10/3
60 second planks 3
June 10 - 5/3/1
BP 135 5/1
BP 160 5/1
BP 180 8/1
DB BP 55 12/2
DB BP 55 11/3
DB Row 80 9/5
June 11 - 5/3/1
BS 175 5/1
BS 195 5/1
BS 225 11/1
BS 160 10/5
Leg Curl 160 10/5
June 12
C2 rower 4k - 2:12.3 split
5/3/1
MP 115 3/1
MP 130 3/1
MP 150 3+/1
Dips 10/2
Dips 9/3
LPD 145 10/5
June 19
C2 rower 4k - 2:12.6 split
June 26
C2 rower 4k - 2:13.5 split
June 28 - 5/3/1
MP 100 5/1
MP 115 5/1
MP 130 5/1
Dips 8/3
Dips 7/2
LPD 130 10/5
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