Power Lift and Practice

5 front squat to push press 95lb

5 front squat to push press 105lb

5 front squat to push press 115lb

5 front squat to jerk 125lb

6 front squat to split jerk 135lb

Practice was ugly. Well, just the O line. But it was ugly enough for everybody. So after practice, I got Frenchy, B-Mor and Marshall to do 10 square pushups with me (four people in a square, legs on the next person's back), then the P90X ab ripper and an additional 25 pushups.

Power Gym

3x4 muscle ups, 3 muscle ups

3x8 hang cleans at 89lb, focus on deep catch

3x8 sumo deadlift high pulls at 89lb

3x(6 snatch balance, 2 snatches) at 89lb

2x25 hanging leg raises

Power Gym and Practice

Barbell complexes:

3x5 snatch to overhead squat with sots press 67lb

2x5 hang snatch to overhead squat with sots press 67lb

5 clean and jerk 111lb

5 clean and jerk 133lb

5 clean and split jerk 144lb

Had a shitty practice. Played good defense, made good cuts but a few bad decisions and execution errors on O. Gotta clean it up before UOA BIG EAST Championships this weekend.

BC Lift 2

5 rounds for time:

10 squats* at 95lb

10 pushups at +10lb

*first 3 rounds front squat, last 2 back squat

Completed in 6:45

50 DB lunge and press 10lb

50 incline situp and press with 25lb plate

50 hanging knee-up

5x10 hanging shrugs

BC Lift

Skipped the home tournament to visit my girl on her birthday, but I'm still putting the work in.

Row 500m in 1:50

4 pullup traverses

10 hang cleans 95lb

5 snatches 95lb

Deadlift: 5 at 135, 185, 205, 225, 245lb

10 upright BB row 45lb

10 high pull 75lb

10 upright close grip BB row 55lb

10 upright DB row 25lb

6 bent-over BB row 95lb

6 bent-over wide grip BB row 95lb

2x10 nancies* 25lb

DB farmers walk 45lb

10 cable extensions per arm 12lb

Nancies: DB row, but one side at a time in a yoga lunge, knee bent on the same side as the arm lifting the DB, opposite hand flat on the floor outside the forward foot.

Hill sprints and practice

1km warmup

4x5 50yd hill sprints

(jog down between reps

walk down, up, down between sets)

1km cooldown

Practice was a 5 round comeback drill, zone scrimmage, scrimmage, 5 minutes of suicides with 20 pushups 20 squats after each suicide (completed 4 rounds plus one suicide). My knee felt unstable during that finisher, so I took it somewhat easy.

CFWoD 10/11/10

Tabata sets:

C2 rower (total 65 calories)

Pullups (10, 8, 6, 6)

Squats (21, 22, 22, 22, 22, 21, 20, 20)

Pushups (24, 20, 10, 8, 9*, 9*, 9*, 9*)

Situps (16, 17, 15, 15, crunches, crunches, bicycle kicks, leg lifts)

Later I practiced my snatch form in the power gym.

No Nancies

Hit the Easton Ave gym with French, B-Morr and Kuz (alias Nancy).

10 overhead squats 45lb

5 front squats 95lb

4 front squats 115lb

3 front squats 135lb

3 front squats 145lb

10 BB military press 55lb

10 BB military press 75lb

7 BB military press 95lb

10 shallow sots press 45lb

5 sots press 55lb

2 sots press 65lb

5 DB lunge and press 25lb

10 pushups at +45lb

10 pullups

8 chinups to 4 top half chinups

10 bent-over BB row 45lb

10 BB curl 45lb

5 BB curl 65lb to 5 BB curl 45lb

Refocus

Blueprint made it a great summer, but that season is over.

FMUMF.

Pre-practice workout:

5 muscle-ups

3 deadlifts 221lb to 6 squat jumps

3 deadlifts 221lb to 6 box jumps

3 deadlifts 221lb to 6 depth jumps

3 clean and jerk 133lb

3 clean and jerk 133lb

3 clean and jerk 144lb

4 windshield wipers

8 knees to elbows

3 hanging ab lowers