Training 12/21/10 - 1/9/11

Sorry for the delay in my training log updates.

12/21

Snatch - 50x3, 60x2, 72.5x2, 77.5x1/2, 82.5x5x1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x5x1
CG RDL - 120x6, straps-->140x3x5
Press - 50x4, 64x5, 72x3, 80xmiss,miss

12/22

Snatch - 50x2x2, 60x1/2, 72.5x0/2, 77.5x1/2, 82.5xmiss,1,1,1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x4x1
Squat - 92.5x2, 107.5x2, 122.5x2, 130x3x2
Ring Shoulder Flexion - 3x12x3s holds

12/23 (@ Gorilla Pit) - Used wrongly marked bumpers...went heavier than originally thought for snatch before realizing bumpers were marked wrong

Snatch - 110#x3, 175x1/2, 195x0/2, 175x1/2, 135x1/2, 155x2
C&J - 135x2, 155x2, 185x2, 195x1, 210x1 -->cleans only 210x4x1
T-bar Row - 45#x lost count, 90#x3x8

12/24

Snatch - 50x2x2, 61x2, 72.5x2, 77.5x1, 82x1, 88.5x1,miss,1,1, 61x2x2
C&J - 61x2x2, 72.5x2, 84x2, 91x1, 97.5x1, 102.3 (225#) x 5x1
Squat - 135#x5, 225x2, 245x2, 265x2, 285x3x2
RDL - 60x6, 125x3x3

12/27

Snatch - 50x2x2, 61x2, 72.5x2, 77.5x1, 82xmiss,1, 88x1, 93xmiss, 1, 60x2
C&J - 60x2, 72.5x2, 84x2, 93x1, 97.5x1, 102.3x1, 111x1, 116x1, 123xmissJ, missC  (Tied PR clean)
Squat - 135#x5, 205x2, 240x2, 275x2, 285x2, 300x2x2

12/28

Snatch - 50x2, 60x2, 72.5x2, 77.5x1, 82x5x1
C&J - 60x2, 72.5x2, 84x2, 91x1, 97.5x5x1
WG Pull-ups - 3x10

12/29

Snatch - 50x3, 60x2, 72.5x0/2, 77.5x1, 82.5x1, 86x1, 91x1, 97.5xmiss,miss, 102x2 <--Pulls
C&J - 60x2, 72.5x2, 84x2, 91x1, 97.5x1, 102x1, 111x1<--no jerk
Squat - 61x4, 84x2, 107x2, 120x2, 130x2, belt-->137x2x2

Compound Set:
BB walking lunges - 61x5,5+3 R only, 5+3 R only
Good Morning - 61x3x5
BB Row - 61x3x8

12/31 (@ Titan's)

Hang PS - 95#x3, 135x4x2
PC&J - 135#x3, 185x2x2, 195x2x2
DL - 225#x3, 275x2, 315x1, 365x1, 405x1, belt-->425x1
Press - 95#x5, 135x3, 155x2, 165x2, 175x1, 180x1<--PR, 1
WG Pull-ups - Bwt x 8, 25#x8,6,6,6
Ab Wheel RO - 3x12

2011

1/3

Snatch - 50x2x2, 60x2, 72.5x2, 77.5x1, 82.5x1,1,miss,1

C&J - 70x2x2, 85x2, 92.5x1, 97.5x1, 102.5x4x1

Squat - 92.5x2, 107.5x2, 122.5x2, 130x3x2

Ring Pull-ups - 10, 3x8

1/4

Snatch - 50x3, 1/2, 60x2, 72.5x2, 77.5x1, 82.5x5x1, 60x1/2

C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x5x1

RDL - 90x6, straps-->120x6,6,5

Ab Circuit

1/5

Conditioning Circuit (3 sets)

A - Prowler 2 + 90# Push (L) x 20yds

B - Push-ups x 10

C - Sprint x 20yds

D - Prowler Rope Pull x 20yds

KB Windshield Wipers - 12kgx2x lost count

Flx Add - Gray band x 10 ea. way

1/6

Snatch - 50x2x2, 60x2, 72.5x5x2, 77.5x1, 82.5x1, 87.5x4x1

C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x4x1

Squat - 92.5x2, 107.5x2, 122.5x2, 130x3x2

Ab Wheel RO - 3x15

1/8 - Columbus w/ Mark Cannella

Snatch - 50x5x3, 60x2, 4, 70x2, 80x1, 85x1, 70x1, 90x1, 95x1, 100xmiss,miss <--L elbow

C&J - 70x2, 80x2, 90x2, 100x2, 110x1, 115x2x1

A bunch of technique work after this! 

1/9 - Active Recovery Day

Squat - 60x2x3, 135#x3, 225x2x2, 245x2

SL Reverse Hypers - 90x3x10 (R only), Lx10

Flx Add. - Gray band x 2 x12

Rack Pulls w/ orange band - 135#x3, 225x2x3

Conditioning

Training 12/1 - 12/20

12/1

DL - 70x5,4, 110x3, 132x5, 140x5, Belt -->150x10, 175x3x1
Hang Power Snatch - 40x4x4
Snatch RDL (straps) - 80x6, 90x6, 95x6, 100x2x6
SL Rev. Hypers - 90x12, 140x2x10

12/3

P Snatch - 50x3x3
P Clean - 60x3, 65x2x3
Bench (lbs) - 95x3, 135x3, 185x3, 205x1, 225x1, 235x1, 250xmiss

12/4

Snatch - 60x2x2, 70x2, 84x3x1, 88x3x1
C&J - 60x2x2, 84x2, 102x6x1

12/6 (Start of new Pendragon program)

Snatch - 50x2,1/2, 60x2, 72.5x2, 77.5x1, 82.5x1, 87.5x4x1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x1,missJ,1, 110x1
Squat - 90x3, 110x3, 115x3, Belt-->120x8, 130x3x2
WG Pull-ups - 2x12

12/7

Snatch - 50x3, 60x2, 72.5x2, 77.5x1, 82.5x5x1
C&J - 60x2, 72.5x2, 85x2, 92.5x5x1
CG RDL - 110x6, 120x3x6
Press - 50x3, 67.5x3, 72x3, 76x2
Ring Shoulder Flx - 3x12+3s hold
Hang Rope Leg-lift holds - 3x10s

12/8

Snatch - 50x3, 60x2, 72.5x2, 77.5x1, 82.5x1, 87.5xmissF, 1,1,1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x4x1
DL - 120x3, 140x3, 148x3, belt-->157.5x9, 180x1
KB Ring Pull-ups - 10, 16x3x8, 10

12/10

Snatch - 40x2, 50x2, 60x1/2, 72x0/2, 77x1, 82x5x1
C&J - 70x2, 80x2, 90x1, 97x5x1

12/11

Snatch - 50x2, 60x2, 72x2, 77x1, 82x1, 87x4x1
C&J - 60x2, 72x2, 85x2, 92x1, 97x1, 102x4x1
Squat - 70x3, 90x2, 107x2, 122x2, 130x3x2

12/13

Snatch - 50x3,2, 60x1/2, 72.5x2, 77.5xmiss, 82.5x1, 87.5xmiss,miss, 80x2x1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x2x1, 110x3x1
Squat - 60x3, 100x5, 115x3, belt-->127.5x5 <--ugly...felt shitty

12/14

Snatch - 50x3, 60x2, 72.5x2, 77.5x1, 82.5x5x1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x5x1
CG RDL - 90x6, straps-->120x5, 140x3x3

12/15

Snatch - 50x2x2, 60x2, 72.5x1/2, 77.5x1, 82.5x1, 87.5x1, 92.5x1,missF,1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x1, 110x3x1
Squat - 92.5x2, 107.5x2, 120x2, belt-->130x2, 135x2, 137.5x2
Rope Hangs - 3x15s
BH Sit-up holds - 3xALAP

12/16

Snatch - 50x2x2, 60x2, 72.5x2, 77.5xmissF,1, -->DL Pause to PS - 60x3x2
P C&J - 60x2, 75x2, -->only PC no jerks -->85x2, 92.5x1, 97.5x1, 90x3x1
Ab wheel RO - 3x12

12/17
SESSION 1
Snatch - 50x2, 60x2/3, 72.5x2, 77.5x1, 82.5xmissF, 87.5xmissB,missF, 92.5xmissF,missF,missB, 60x2
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x1, 110x3x1
SESSION 2
DL - 70x4, 100x3, 130x5, 150x3, belt-->165x7, 190x2x1
WG Pull-ups - 12, 25#x3x6

12/18

Conditioning
       8 Sledge slams, 3 tire flips, 6 sledge slams, 3 tire flips x 6

12/20

Snatch - 50x3, 60x2, 72.5x2, 77.5x1, 82.5x1, 87.5x4x1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x1,1,1,missJ
Squat - 92.5x3, 107.5x2, 122.5x2, 137.5x2, belt-->145x1, 152.5x1<--ties my PR to date
NG Pull-ups - 12,12,9+3

Training 11/10 - 11/29

11/10

Snatch - 50x3,2, 60x2, 70x2, 80x1, 85x1, 90x1, 92.5x1, 95xmiss,1, 97x1
C&J - 60x3, 80x2, 90x1, 100x1, 105x1, 112x2x1, 116x1, missC, missC
KB WG Pull-ups - 7, 16x6x4, Bwtx13

11/11

Snatch - 50x3, 60x2, 70x2, 80xmiss,1, 85xmiss,miss, 90xmiss, 85x1, 87.5x1,miss,1, 90xmiss,miss, 87.5x1, 90x2x1
C&J - 60x3, 80x2, 95x1, 100x1, 105x1, 110x1,1,missJ,1, 105x5x1

MEET WEEK
11/15

Snatch - 50x3,2/3, 60x2, 70x2, 80x1, 85xmiss,miss,1
C&J - 60x3, 80x2, 90x2, 100x1, 105x3x1
Squat - 60x5, 90x2, 110x2, 120x2x1, 130x3x1
OHS - 60x6, 80x3, 90x1/2,2, 95x1,1,2
KB Prone Row - 24x8, 32x5, 40x3, 48x2x1
Hanging Leg Raise - 12,10
Roman Chairs - 15, 5#x2x12
Grippers - #1x3+Tx10 --> 4 sets

11/18

Snatch - 50x2/3,3, 60x2x2, 70x2, 80x2x1
C&J - 60x3, 80x2, 90x2, 100x1, 105x2x1
WG Pull-ups - Bwtx3x10
Front Squat - 90x3, 100x2 ---> stopped b/c of knee pain
CG RDL - 90x6, 110x5, 115x6

11/20 - 2010 Iron Egg Fall Classic (I won the best male lifter award)

77kg class (weighed in at 74.5kg)
Snatch - 92, 97, 102X
C&J - 112, 118, 122X
TOTAL - 97+118 = 215

11/21 (trained only b/c the track team and coach were training together)
I felt surprisingly great

Pwr Snatch - 60x2x3, 71x2, 84x2x1
Clean Pulls (w/ straps) - 116x3, 125x3, 134x2x3
Squat (in lbs) - 135x6, 225x3, 245x2, 275x3, belt-->295x2, 310x2, 325x1, 225x12

11/23 - Conditioning

8 Tire Flips + 140# Prowler Pushx25yds (H/L) x 6 sets

11/24 (came in and did whatever)

Deadlift - 70x6, 100x4, 120x3, 150x4,6, belt-->170x1, 180x1, 190x1, 160x6
KB Step-ups - 12x3x10
Rev. Hypers - 90#x2x15
Press - 50x5, 60x3x5
KB Prone Rows - 20x10, 24x8, 28x2x6, 24x10+4
Ring Pull-ups - 2x10 SS--->Tire Flips - 2x10
Bruce Lees - 10, 5+Hold ALAP, 5
Standing Cable Crunch - 140#x3x12

11/28 (Start new 531 cycle)

Snatch - 50x2x2, 60x2x2, 70x2x2, 80x4x2
Squat - 60x4, 87.5x5, 101x5, 110x11or12(lost count) <--should have been @ 115!!! Hang Snatch High Pull - 80x3, 90x3x3 <--straps CG RDL - 120x10, 130x2x6 KB Prone Row - 20x10, 24x3x10 Pball Praying RO - 3x10x5s holds 11/29 Session 1

Pwr C&J - 60x3x2, 80x2, 92x5, 97.5x3, 100x3x1<--caught almost in full clean :/ Snatch - 50x3, 60x1/2,2, 70x1, 80xmiss,miss,1, 75x3 Press - 55x5, 64x5, 72x3 :( Session 2

Ring Pull-ups - Bwtx3x12
Roman Chairs - 2x12
Standing Cable Rotation - 40#x2x10

Conditioning
Prowler 2 + 90#x25yds D/B x 8 sets
Sledgehammer OH Slams - 4x16#x8

Training 10/26-11/8

10/26

Snatch - 50x2x3, 60x3, 70x3, 80x1, 85x2/3,3,3, 90xmissF,missF,missF (missed forward)
Squat - 70x5, 90x2, 104x3, 110x3, 117x6,1,1,1
CG RDL - 110x6, 120x2x6, 125x2x6 (no straps)
KB WG Pull-ups - 6, 16x6x4, Bwtx12

10/27

Snatch - 50x2/3,2, 60x3, 70x2, 80xmissF,1, 85x2x1, 90x1,missF,missF
C&J - 60x2x2, 80x2, 90x2, 97.5x2x2, 105x2x2, 100x2/3
BB Walk Lunges - 65x2x8, 67.5x8
KB Prone Rows - 20x5, 28x5, 32x4x5

Conditioning
Prowler Push + 140# x 40yds (L) x 2
Sledge Slams - 20#x8ea. side x 3
KB Swing - 24x3x12
Prowler Push + 140# x 40yds (H/L) x 1

10/29

Snatch - 50x2/3,3, 60x2x4, 72.5x3x3, 77.5x3x2
C&J - 60x2x3, 85x3x3, 95x3x3
Bottom-up Front Squat (BUFS) - 135#x4, 195x6, 200x6,5+1,4+1+1
Press - 50x4, 67.5x3, 72x3, 76x3
Pull-ups - 4x10

11/1 - Conditioned (forgot what I did)

11/2

Snatch - 50x2/3,3, 65x3x3, 75x2/3,3
Squat - 70x4, 100x5, 110x3, 123x6(belt),1,1,1
CG RDL - 110x6, 120x5, 125x5, 130x2x5
KB NG Pull-ups - 8, 24x2x4, 28x4x4, Bwtx13

11/3

Snatch - 50x2x3, 60x2, 70x1/2, 80x2x2, 85x1/2,1/2, 80x1/2, 85x1/2,2
C&J - 60x3, 80x2, 92x3x2, 97x2x2
BB Walking Lunge - 65x8, 67.5x2x8
KB Prone Row - 28x4, 32x4, 40x4, 32x3x4(3s holds at top)
Roman Chairs - 12, 5#x3x10

11/5

Snatch - 50x3, 60x2, 70x2, 80x1, 85x2, 87.5x1/2, 90x0/2,miss,miss,1, 95xmiss, 92.5x1
C&J - 60x2, 80x2, 90x1, 100x2, 105x2, 107.5x2, 100x2, 105x2, 107.5x2
Snatch Pulls (straps) - 100x2x3, 105x3x3
BUFS - 205#x2x4, 210x3x4

11/7

C&J - 60x2x3, 80x2, 90x2, 100x1, 105x1, 110xmissJ (missed jerk),1, 115xmissJ, 1, 100x1
OHS - 60x6, 80x3, 90x3x3, 95x2x3
Good Morning - 50x8, 60x2x8
Press - 50x3, 64x5, 72x3, 80x2
NG Pull-ups - 6x10
Glute/Ham - 10, 40#x3x8

11/8

Snatch - 50x3, 65x2x2, 75x3x2, 80x5x1
Squat - 77.5x5, 85x5, 90x5 (Deload week)
CG RDL - 120x4, 130x4x4
KB Prone Row - 20x5, 24x5, 28x3x5

Conditioning

Prowler 2 + 90# x 40yds (H/L) x 8 Not sure what the rest was, but it kicked my ass