December 2010

Dec 1
C2 rower 4k 17:39.2

Dec 2 - 5/3/1 week 1
working from 135 90% 1rm
MP 90 5/1
MP 100 5/1
MP 115 10/1 - 153.295
Dips 5/6
LPD 105 15/1
LPD 115 10/2
LPD 105 10/2

Dec 3
C2 rower 3.5k 15:40.8

Dec 4 - 5/3/1 week 1
working from 260 90% 1rm
DL 170 5/1
DL195 5/1
DL 220 11/1 - 300.586
Good Morning 95 12/1
Good Morning 115 12/3
Good Morning 135 12/1
Leg Raise 6/3
60 second plank 3

Dec 5 - 5/3/1 week 2
BP 135 3/1
BP 155 3/1
BP 175 9/1 - 227.4475
DB Press 45 15/1
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 10/2
DB Row 60 10/5

Dec 6
C2 rower 3.5k 15:08.6

Dec 7 - 5/3/1 week 2
PC FS 110 3/1
PC FS 125 3/1
PC FS 140 10/1 - 186.62
Leg Press 230 15/5
Leg Curl 70 10/5
BS 135 1/1
BS 185 1/1
BS 225 1/1

Dec 8
C2 rower 6604 meters 30:00.0

Dec 9 - 5/3/1 week 2
MP 95 3/1
MP 110 3/1
MP 120 10/1 - 159.96
Dips 6/6
LPD 118 10/5

Dec 10
C2 rower 3.5k 15:09.8

Dec 11 - 5/3/1 week 2
DL 180 3/1
DL 210 3/1
DL 235 10/1 - 313.255
Good Morning 115 12/5
Leg Raise 6/2
Leg Raise 5/1
60 second plank 3

Dec 12 - 5/3/1 week 3
BP 145 5/1
BP 165 3/1
BP 185 7/1 - 228.1235
DB Press 45 15/1
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 12/1
DB Press 45 11/1
DB Row 65 10/5

Dec 13
C2 rower 3.5k 15:06.5

Dec 14 - 5/3/1 week 3
PC FS 115 5/1
PC FS 130 3/1
PC FS 145 10/1 - 193.285
Leg Press 250 15/5
Leg Curl 80 10/5
tweaked left knee

Dec 20 - 5/3/1
MP 95 5/1
MP 105 5/1
MP 120 9/1 - 155.964
Dips 7/2
Dips 6/3
LPD 118 11/1
LPD 118 10/4
C2 rower 3k 13:24.1

Dec 21 - 5/3/1
DL 180 5/1
DL 205 5/1
DL 230 12/1 - 321.908
GM 115 12/5
Leg Raises 7/2
Leg Raises 6/1
60 second plank 3

Dec 22
C2 rower 5k 22:33.0

Dec 23 - 5/3/1
BP 135 5/1
BP 150 5/1
BP 170 11/1 - 232.271
DB Press 45 15/2
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 11/1
DB Row 70 10/5

Dec 24 - 5/3/1
BS 135 5/1
BS 155 5/1
BS 175 9/1 - 227.4475
Leg Press 250 15/5
Leg Curl 90 10/5

Dec 26
C2 rower 6704 meters 30:00.0

Dec 27 - 5/3/1
MP 100 3/1
MP 115 3/1
MP 125 9/1 - 162.4625
Dips 7/4
Dips 6/1
LPD 130 10/4
LPD 130 8/1
60 second plank 5

Dec 28 5/3/1
DL 190 3/1
DL 220 3/1
DL 245 11/1 - 334.7435
Good Morning 125 12/5
Leg Raise 7/3
Leg Raise 6/1
60 second planks 4

Dec 29
C2 rower 5k 22:22.4

Dec 30 5/3/1
BP 140 3/1
BP 160 3/1
BP 180 8/1 - 227.952
DB Press 45 15/3
DB Press 45 13/1
DB Press 45 11/1
DB Row 70 10/5

Dec 31 5/3/1
BS 145 3/1
BS 165 3/1
BS 185 8/1 -234.284
Leg Press 270 15/5
Leg Curl 100 10/5

November 2010

Nov 2
HC MP 115 1/5/1
HC MP 115 1/3/1
PC MP 140 3/4
FS 155 4/3
HC MP 125 1/6/1
HC MP 125 1/5/2
60 second planks 3

Nov 3
C2 rower 5k 21:51.7 pr
500 split 2:11.2

Nov 4
DL 135 5/2
DL 240 4/3
PC 160 3/4
60 second planks 4
C2 rower 3.5k 15:33.8
500 split 2:13.4

Nov 5
BP 135 5/1
BP 170 7/5 messy
VP 9/5
60 second planks 5

Nov 7
DL 135 5/2
DL 240 5/3
PC 160 3/5
60 second planks 5
C2 rower 2k 8:31.9

Nov 9
HC MP 115 1/5/2
PC MP 140 3/5
FS 155 4/3 - stalled
HC MP 125 1/6/2
HC MP 125 1/5/1
60 second planks 3

Nov 10
DL 135 5/2
DL 245 3/3
PC 165 3/3
C2 rower 3.5k 15:46.4
overtrained

Nov 11
C2 rower 5k 22:13.1
500 split 2:13.3

Nov 13
BP 135 5/1
BP 175 5/5 stronger
VP 10/1
VP 9/4
60 second planks 5
C2 rower 3/500 meter intervals 1 minute rest
2:01.0
2:00.8
2:01.9

Nov 14
DL 135 5/2
DL 245 4/3 better
PC 165 3/4
C2 rower 3.5k 15:36.6

Nov 16
MP 115 3/2
PC MP 145 2/4
FS 155 5/3
HC MP 130 5/3
60 second planks 3

Nov 18
DL 135 5/2
DL 245 5/3 - weak
PC 165 3/5 - barely
60 second planks 5

Nov 19
C2 rower 5k 22:15.1

Nov 20
BP 135 5/1
BP 175 6/5
VP 10/2
VP 9/3
60 second planks 5

Nov 21
C2 rower 5k 21:40.9 pr

Nov 22
DL 135 5/2
DL 250 3/3
PC 170 3/3
60 second planks 3
C2 rower 3.5k 15:17.7

Nov 23
HC MP 115 3/2
PC MP 145 2/5
FS 160 3/3
HC MP 130 5/3
60 second planks 3

Nov 26
DL 135 5/2
DL 250 4/3
PC 170 3/4 - fail on last rep
60 second planks 3

Nov 27
C2 rower 5k 22:27.0

Nov 28 - 5/3/1 week 1
working from 195 90% 1RM
BP 130 5/1
BP 145 5/1
BP 165 11/1 - 225.4395
DB Press 45 15/1
DB Press 45 11/1
DB Press 35 15/1
DB Press 35 12/1
DB Row 55 10/5

Nov 30 - 5/3/1 week 1
working from 155 90% 1rm
PC FS 100 5/1
PC FS 115 5/1
PC FS 130 11/1 - 177.619
Leg Press 230 15/3
Leg Press 230 12/2
Leg Curl 65 10/3

October 2010

Oct 1
DL 135 5/1
DL 235 3/3
PC 145 3/3
60 second planks 3
C2 rower 3/500 meter sprints 1 minute rest
1:56, 2:01, 2:02
2100 meters

Oct 3
BP 135 5/1
BP 165 5/5
VP 8/5
60 second planks 5
c2 rower 3.5k 15:33.3
500 split 2:13.3
drag 120

Oct 4
DL 135 5/1
DL 225 4/3
PC 145 3/4
60 second planks 4
C2 rower 2k 8:14.8 pr by 9.3
500 split 2:03.7

Oct 5
MP 95 5/1
MP 110 5/1
PC MP 135 3/4
FS 150 3/3
HC MP 120 1/5/3
60 second planks 3
C2 rower 4k 18:17.6
500 split 2:17.2

Oct 7
DL 135 5/2
DL 225 5/3
PC 145 3/5
60 second planks 5
C2 rower 3/500 meter intervals 1 minute rest
1:55.5 - 2:02.4 - 2:03.7

Oct 8
BP 135 5/1
BP 165 6/5
VP 9/1
VP 8/4
60 second planks 5

Oct 10
DL 135 5/2
DL 230 3/3
PC 150 3/3
60 second planks 3
C2 rower 2k 8:10.9 pr
500 split 2:02.7

Oct 11
MP 95 5/1
MP 105 5/1
PC MP 135 3/5
FS 150 4/3
HC MP 120 1/6/3
60 second planks 3
C2 rower 1.5k
2:21.7 split

October 13
DL 135 5/2
DL 230 4/3
PC 150 3/4
60 second planks 4
C2 rower 3.5k 15:29.6
500 split 2:12.8

Oct 14
BP 135 5/1
BP 165 7/5
VP 9/2
VP 8/3
60 second planks 5

Oct 15
DL 135 5/2
DL 230 5/3
PC 150 3/5
60 second planks 5
C2 rower 2/500 meter intervals
1 minute rest
1:54.9, 2:05.0

Oct 17
MP 100 5/1
MP 110 5/1
PC MP 140 2/4
FS 150 5/3
HC MP 125 1/5/3
60 second planks 3
C2 rower 3.5k 16:16.9
500 split 2:19.5

Oct 19
DL 135 5/2
DL 235 3/3
PC 155 3/3
60 second planks 3
C2 rower 2k 8:14.4
500 split 2:03.6

Oct 20
BP 135 5/1
BP 170 5/5
VP 9/3
VP 8/2
60 second planks 5

Oct 21
DL 135 5/2
DL 235 4/3
PC 155 3/4
60 second planks 4
C2 rower 4k 18:13.9
500 split 2:16.7

Oct 22
C2 rower 5k 22:04.6 pr
500 split 2:12.4

Oct 24
MP 100 5/1
MP 110 5/1
PC MP 140 2/5
FS 155 3/3
HC MP 125 1/5/3
60 second planks 3
C2 rower 3.5k 15:38.4
500 split 2:14.0

Oct 29
DL 135 5/2
DL 235 5/3
PC 155 3/5
60 second planks 5
C2 rower 3.5k 16:01.8
500 split 2:17.4

Oct 30
BP 135 5/1
BP 170 6/5
VP 9/4
VP 8/1
60 second planks 5

Oct 31
DL 135 5/2
DL 240 3/3
PC 160 3/3
60 second planks 3
C2 rower 3/500 meter intervals 1 minute rest
2:01.1
2:01.1
2:01.6

September 2010

Sept 1
BP 135 5/1
BP 170 5/1
BP 170 3/4
VP 6/5
40 second planks between BP
C2 rower 2.6k 12:06

Sept 2
DL 135 5/1
DL 225 3/6
PC FS 135 3/3/3
30 second planks between PC FS
C2 rower 2k 8:56

Sept 3
PC MP 120 3/3/6
FS 160 2/3
FS 160 1/3
HC MP 100 1/5/4
40 second planks between HC MP
C2 rower 2.7k 13:06

Sept 4
DL 135 5/1
DL 230 3/6
PC 140 3/3
45 second planks between PC

Sept 5
BP 135 5/1
BP 170 4/1
BP 170 3/1
BP 165 5/1
BP 165 4/2
VP 6/3
PD 143 5/3
45 second planks between BP
C2 rower 2k 9:15

Sept 7
DL 135 5/1
DL 235 3/5
HC 145 3/3
45 second planks between HC

Sept 8
PC MP 125 2/2/5
FS 135 3/5
HC MP 105 1/5/4
45 second planks between HC MP
C2 rower 2.8k 13:33

Sept 9
DL 135 2/3
DL 240 2/5
PC 135 3/3
50 second planks between PC
C2 rower 2k 8:53

Sept 10
BP 135 5/1
BP 155 5/6
VP 7/2
VP 6/3
50 second planks between BP
C2 rower 3k 14:33

Sept 11
DL 135 5
DL 245 2/5
PC 140 4/3
50 second planks between PC
C2 rower 2k 8:46

Sept 12
PC MP 125 2/2/6
FS 135 4/5
HC MP 110 1/5/4
55 second planks
C2 rower 3.1k 15:06

Sept 13
DL 135 5/1
DL 250 2/5
PC 140 4/4
55 second planks


Sept 14
BP 135 5/1
BP 155 6/6
VP 7/6
55 second planks
C2 rower 2k 9:36

Sept 15
DL 135 5/1
DL 255 2/5
PC 145 3/3
55 second planks
C2 rower 3.2k 15:06

Sept 16
PC MP 130 2/2/4
FS 140 3/5
HC MP 115 1/5/4
60 second planks

Sept 17
DL 135 5/1
DL 260 2/4
PC 145 3/3
C2 rower 2k 8:34 pr by 12 seconds

Sept 19
BP 135 5/1
BP 160 5/5
VP 8/2
VP 7/1
PD 143 5/2
60 second planks
C2 rower 3.3k 15:36

Sept 20
DL 135 5/1
DL 225 3/1
DL 245 2/1
DL 265 2/1
DL 275 1/1
PC 135 4/3
60 second planks between PC
C2 rower 2k 8:27.4 pr
damper set at 8

Sept 21
PC MP 130 2/2/5
FS 140 4/4
HC MP 115 1/5/4
60 second planks
C2 rower 3.5k damper 4 16:08.2

Sept 22
DL 135 5/1
DL 225 4/1
DL 245 4/1
DL 265 3/1
DL 275 2/1
PC 135 4/3
60 second planks between PC sets
C2 rower 3/500 meter intervals with 1 minute rest
1:56 - 2:06 - 2:10 = 2100 meters - damper 5 drag 112

Sept 23
BP 135 5/1
BP 160 6/5
VP 8/3
VP 7/2
60 second planks
C2 rower 3.5k drag 125 15:57.2

Sept 24
DL 135 5/1
DL 225 3/3
RP 295 3/1
RP 315 3/1

Sept 25
PC MP 95 1/5/1
PC MP 110 1/5/1
PC MP 135 2/2/4
FS 145 3/3
HC MP 120 1/5/3
C2 rower 2k drag 132 8:24.9 pr

Sept 26
LDL 210 3/3
RP 315 3/2
C2 rower 4k drag 128 18:11.2

Sept 27
BP 135 5/1
BP 160 6/6
VP 8/4
VP 7/2
60 second planks 6
C2 rower 2k 8:24.1 pr

Sept 28
DL 135 5/1
DL 230 3/3
RP 315 3/1
RP 325 3/1
C2 rower 5k 22:13.0

Sept 29
MP 95 5/1
MP 110 5/1
PC MP 135 2/5
FS 145 3/3
HC MP 120 1/5/3
C2 1.2k 5:31.2
dipping into overtraining

August 2010

August 1
Power Clean, Press, Front Squat 120 2/6

August 3 - Medium
Getups shoe - 5:00 warmup
Goblet Squats 16k 5/2 prying
Plank 30 seconds
Swings 32k 10/3
Getups 16k 1/5 - 5:00 continuous
Goblet Squats 16k 5/2 prying
Plank 60 seconds
Weight Ladder 16k, 24k, 32k 10/4

August 6
Power Clean, Press, Front Squat 120 2/6
C2 Rower 2k - 9:30

August 7 - Medium
Getups Shoe - 5:00
1h Swings 16k 10, 10
Getups 16k 1/1
14:00 = 160 swings, 16 getups

August 8
Power Clean, Press, Front Squat 125 2/5
Hang Clean 135 2/4

August 10 - Heavy
1h Swings 16k 10, 10
Getups 16k 1/1
12:00 = 140 swings, 12 getups
1h swings 16k 20, 20, 15,15,10, 10, 5, 5 = 100
2h swings 20k 30, 30 = 60
300 swings

August12- Medium
Getups Shoe - 5:00
1h Swings 16k 10, 10
Getups 16k 1/1
12:00 = 140 swings, 12 getups
Can't breathe due to lung condition... sucked

August 15
Power Clean, Front Squat 135 2/6
Press from pins 95 5/3 4/1 3/1

August 16
BP 135 5/1
BP 155 5/1
BP 145 5/1
BP 135 5/3
BP 135 3/1
C2 Rower 2k 9:28

August 17
DL 225 2/6
Power Clean 135 3/3
30 second planks between PC sets

August 18
Front Squat 135 2/7
MP 115 5/2
MP 115 3/2
C2 Rower 2k

August 19
DL 235 2/7
Power Clean 145 2/4

August 20
BP 135 5/3
BP 155 5/4
C2 Rower 2k

August 21
Front Squat 145 2/6
MP 115 5/2
MP 115 3/2
C2 Rower 2k

August 22
DL 245 2/6
Power Clean 145 2/4
Plank 30 seconds between PC sets

August 23
Power Clean 1, Front Squat 2 150 6 sets
35 second planks between sets
C2 Rower 2.2k

August 24
BP 135 5/1
BP 160 5/6
30 second planks between sets
C2 Rower 2.3k

August 25
DL 255 2/6
Power Clean 135 3/3
35 second planks between pc sets

August 26
PC 125 1/4 FS 125 2/4 MP 125 2/4
PC 145 1/4 FS 145 2/4
HC 95 1/4 MP 95 5/4
30 second planks
C2 Rower 2.4k

August 27
DL 135 5/1
DL 225 2/1
DL 245 2/1
DL 265 1/1
DL 275 2/1
DL 225 4/1
HC 135 3/3
30 second planks between HC sets
C2 rower 2k - 9:23

August 28
Superset BP, Planks, VP
BP 135 5/1
BP 165 5/5
BP 165 4/1
35 second planks 6
VP 6/6
C2 rower 2.5k

August 30
FS 155 2/6
HC/MP 120 2/2/3
HC/MP 95 1/5/5
35 second planks between all HC/MP sets
C2 rower 2k - 9:13

August 31
SDL 225 3/1
SDL 265 2/2
DL 245 2/2
DL 225 4/1
PC 145 3/3
40 second planks between PC

July 2010

July 1 - PM
TGU 16k 1
TGU 24k 4 - 10:39
2h Swings 24k 14/11/11 = 154
8162

July 2
jog 1.25

July 3 - PM
TGU 16k 1
TGU 24k 4 - 9:40
1h Swings 16k 12/21 = 252
8820

July 4
15 minute jog

July 5 - PM
TGU 16k 1
TGU 24k 4 - 8:55
1h Swings 16k 12/11/11 = 132
2h Swings 24k 14/11/11 = 154 -286
12782

July 6
15 minute jog
Snatches 16k 15:15 - 5/20 = 100
102 degrees out

July 7 - PM
TGU 16k 1
TGU 24k 4 - 8:35
2h Swings 24k 15:15 - 8/16 = 128
95 degrees out

July 8
jog 1.75 - 19:34

July 9 - PM
TGU 16k 1
TGU 24k 5 - 16:00
1h Swings 16k 15:15 7/34 = 238

July 10
jog 1.75 - 20:01

July 11 - PM
TGU 16k 1
TGU 63lbs 1
TGU 24k 2
1/2 TGU 68lbs 2
Stack 63lbs 1/3
2h Swings 24k 15:15 8/18 = 144

July 12
Jog 1.88 - 21:00
Snatches 16k 15:15 5/24 = 120

July 13 - PM
TGU 16k 1
TGU 68lbs 1
1/2 TGU 73lbs 1
TGU 24k 2
1h Swings 16k 100
1h Swings 16k 50
1h Swings 16k 50 - 10:20

July 14
Snatches 16k 15:15 6/26 = 156

July 15
jog 2.1 22:00

July 17 - HKC

July 21 - light
Getup shoe - 5:00
Goblet Squat 16k 10/3
Plank 30 sec
2h swing 24k 10/3
Getup 16k 1/8 - 15:00 self paced
Goblet squat 16k 3/3 - ten seconds prying
Plank 60 sec
1h swing 16k, 24k 10/2, 10/2 = 40

July 22
BB C&P 115 1,2,3/3
C2 Rower 2k - 9:26

July 23 - Hard
Getup with overhead walk 16k 1/3
Goblet Squat 16k 5/2 - ten seconds prying
2h Swing 24k 20/5 - 10 breaths between sets
Getup 16k 1/5 - 5:00 continuous
Goblet Squat 20k 10/10
1h Swing 16k 15:15 7/10

July 25
BB Clean Press Front Squat 115 1,2/4
C2 Rower 2k - 9:30

July 26 - Medium
repeat for 10 minutes without rest
1h swings 16k 10L 10R
Getups 16k 1L 1R
120 swings, 10 getups

July 27
Power Clean, Press, Front Squat 115 2/6
C2 Rower 2k - 9:15

July 29 - Medium
repeat for 12 minutes without rest
1h swings 16k 10L 10R
Getups 16k 1L 1R
140 swings, 12 getups

July 30
Power Clean, Press, Front Squat 120 2/6
Press from pins 95 5/3
Press from pins 95 3/3
C2 Rower 2k

July 31 - Light
Getup shoe - 5:00
Goblet Squat 20k 10/3
Plank 30 sec
2h swing 24k 10/3
Getup 20k 1/7 - 15:00 self paced
Goblet squat 20k 3/3 - ten seconds prying
Plank 60 sec
1h swing 20k, 24k 10/2, 10/2 = 40

June 2010

June 1 - PTP 1/1
DDL 210 5
DDL 190 5
BP 165 5
BP 155 5
VP 8
VP 7

June 2 - PM
TGU - 5 minutes
Swings 24k 12/10/10 = 120

June 3 - PTP 2/2
DDL 215 5
DDL 205 5
BP 165 5
BP 155 5
VP 8

June 4 - PM
TGU 8 minutes
TGU 16k 1
TGU 24k 2
Swings 24k 12/11/11 = 132

June 5 - PTP 3/3
DL 220 5
DL 205 5
BP 135 5
BP 170 5
BP 160 5
APU 40 5
APU 60 5
APU 80 5
APU 80 3/4
APU 90 3/5 = 42

June 9 - PM
TGU 12 minutes
TGU 16k 2
TGU 24k 3
Swings 24k 12/12/12 = 144

June 10 - PTP 4/4
DL 225 5
DL 205 5
BP 170 5
BP 160 5
VP 6/2
APU =28
felt weak showed in chins

June 11 - PM
TGU 16k 5
TGU 24k 1
Swings 24k 12/13/13 = 156

June 12 - PTP 5/5
DL 230 5
DL 210 5
BP 135 5
BP 175 5
BP 165 5
VP 6/2
LPD 130 5
LPD 120 5
LPD 100 5/8
LPD 100 3/4 = 52

June 14 - PM
TGU 16k 4
TGU 24k 1 - 15 minutes
Swings 24k 12/15 = 180

June 16 - PTP 6/6
DL 235 5
DL 215 5
BP 175 5
BP 165 5
LPD 145 5
LPD 130 5
LPD 115 5/10

June 17 - PM
TGU 16k 3
TGU 24k 2
Swings 24k 13/11/11 = 143

June 18 - PTP 7/7
DL 240 5
DL 220 5
BP 135 5
BP 180 5
BP 170 5
VP 8
VP 7
VP 4/5
VP 3/5 = 50

June 19 - PM
TGU 16k 5
TGU 24k 1 - 10:40
Swings 24k 13/12/12 = 156

June 21 - PTP 8/8
DL 245 5
DL 225 5
BP 135 5
BP 180 5
BP 170 5
LPD 158 5
LPD 145 5
LPD 118 5/5
LPD 118 3/5 = 50

June 22
1.5 mile run

June 23 - PM
TGU 16k 4
TGU 24k 2 - 12:34
Swings 24k 13/13/13 = 169

June 24 - PTP 9/9
DL 250 5
DL 230 5
BP 185 3
BP 175 5
LPD 172 5
LPD 158 5
LPD 118 5/9
LPD 118 3 = 58

June 25 - PM
TGU 16k 4
TGU 24k 2 - 12:48
Swings 24k 13/14/14 = 182 -volume w 24k pr

June 26 - PTP 10/10
DL 255 5
DL 235 5
BP 185 4
BP 175 5
LPD 158 5
LPD 145 5
LPD 118 5/10

June 27
1.25 miles

June 28 - PM
TGU 16k 3
TGU 24k 3 - 11:00
Swings 24k 14/10/10 - 140

June 29
1.25 miles

June 30 - PTP 1/1
DL 215 5 - not feeling it
DL 205 5
IP 125 5
IP 115 5
LPD 145 5
LPD 130 5
LPD 118 5/11 - 55