November 2012

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

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

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

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

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