Upper Body

Bench Press
warmup
135x5
135x3
185x3
205x2
work sets
5x3 with 220

Push Press/Push Jerk/Split Jerk
95
135
155
185

Superset
Wide Pullups - 10, 10, 8
Chinups - 5, 4, 4

Pallof Press With bar - 3x10......27.5

Face Pull - 3x12.....47.5

The 220 was heavy but I was also sore from my last upper body day.  The mini complex was mostly for fun, 185 was the only challenging set.

Upper Push

DB Bench Press
60sx8
75sx8
85sx8
95sx6

Decline Bench Press
135x8
185x5
225x5
225x4

Split Jerk
135x5
155x3
185x3
205x2

Pushups - 30, 17

Pushdown - 65x15, 15, 10

Good workout, happy I was able to do those weights on the split jerks after two exercises.

Full Body

This was more of a posterior chain workout, pretty much all Brett's idea, these workouts are fun.

Superset
Power Cleans (touch and go)
135x4
155x4
185x4
205x4
Box Jumps - 4x4 at 37 inches

Power Clean and Split Jerk (touch and go)
135x4
155x4
155x4
155x4

Band Deadlifts (touch and go, 3 bands)
155x8
205x8
225x8

Trap Bar Deadlift (touch and go, assuming bar weighs 60 pounds) - 3x8....270

So many pulls from the floor, my posterior chain was hammered after this.  I am very happy with how the power cleans went, I seem to lift more with a workout partner, one of them was an incredibly cute girl, that helps, the box jumps were kind of easy however.  The power clean and split jerk was the hardest by far, my lungs and grip were in pain.  Band deadlifts was a new one, it was kind of cool, 225 felt heavier than it normally would.  We used a different trap bar than I am used too, but we added 210 pounds, so assuming it weighs the same as the one I normally use it would be 270, my grip was the limiting factor there.

Full Body

Busy with work but also this program I switched too requires more rest days due to the higher stress levels on the CNS.

Warmup
2 Rounds
10 Hamstring Curls at 105
10 Air Squats

Back Squats (just below parallel)
185x5
205x5
225x5
255x5

Split Jerks
135x3
155x5
185x3
205x3

Weighted Neutral Grip Pullups
25x5
45x5
55x5
55x5

DB Romanian Deadlift
80x8
90x8
90x8

Good workout, back squats were tough but am trying to maintain perfect form on those.  Last time stopped at 185 for the split jerks, happy with the lifts today!

Full Body

About how bad ass I felt after today's workout!

I decided to work out with two fellow personal trainers today, they are one a heavy program focussed around the big lifts, today I joined in and only when I got there did I know they were going for a one rep max clean and jerk.  I haven't gone for one rep maxes on the oly lifts in nearly 2 years, and haven't cleaned anything over 205 since.  It was a good day.

Clean and Jerk
155x1
175x1
185x1
205x1
225x1
245x1

Power Snatch from Blocks (all resetting)
95x5
115x3
135x3
145x3
155x1 (kind of ugly)
155x1 (a little better)

Incline Bench Press
135x5
155x5
175x5
185x2 (assisted on a third)

Bench Press
135x5
185x5
205x5
225x2?

I matched my pr from way back, I was so pumped after this I screamed in excitement, something I practically never do.  Having the two workout partners helped as well, who I should mentioned also both pr'd, with the one lifting 265 after a failed attempt, very nice.  The snatches I am still pretty pleased with, my form faltered a bit but the second attempt at 155 was better.  The bench presses went well too, I have a question mark because I am not sure if I got assistance on the two reps at 225, but it was still heavy.

Fully Body

My schedule gets pretty busy come this time of year so I decided to switch to a different program, more full body.  I may focus on going heavy again for a bit, see how my body reacts.  I'd be lying if I said I didn't miss the 250 clean and jerk and 445 deadlift days, but I also don't want to risk injury, I'll see what happens.

Squats Cleans from Blocks (all resetting)
135x5
155x5
185x3
205x2

Back Squats
135x8
185x8
225x8

Split Jerks
135x3
155x3
195x3

DB Incline Bench Press
65sx8
75sx8
75sx8

Good workout, I didn't push anything to a big extreme today, which was intentional.  Not to say the routine was easy, it certainly was not.  I hit a lot of big bang for your buck exercises, good workout!

Upper Push

I threw up my breakfast this morning, it was not pleasant mainly because I threw up then right into work for 4 clients back to back.  It wasn't fun but I felt better as the day went on, so must have been something I ate my body didn't like.  Time to workout anyways, was tempted to let my body rest but nah, workout time!

Superset
Push Press - 135x3, 155x3, 175x2, 185x2
Split Jerk - 135x3, 155x3, 175x2, 185x2

Hammer Strength Bench Press (wide)
180x10
230x10
270x9
270x8

Cable Flies
35x10
42.5x10
42.5x6

Pushdowns - 60x12, 70x10, 8

The superset I have never done before, it was more like an extended set because you don't put the bar down between exercises.  I am happy with the weight I got up too, 185 push press for a double is good, and doing two split jerks right after that is even better, it was a heavy set though.  Good for a workout I thought I'd have to miss

Olympic Lifting

Decided to workout again for a 5th day in a row, Eric wanted some help with his snatches.  Which is fair, while he can back squat a ton, his snatch sits at only 195.  While that isn't bad, I know what his other lifts are like so he should be able to do more.  With a little technique work he should have no problem.

Power Snatches (resetting each time)
95x3
95x3
115x3
135x3
135x3
135x3

Clean and Jerk (resetting each time)
135x3
155x3
185x2
Power Clean and Split Jerk
205x1
205x1

Pause Front Squats
135x3
155x5
185x3
205x3

Okay my body hurts, doing moderately heavy deadlifts yesterday, hang power cleans on Monday, my back has ran out of strength.  It did feel good though, working out with Eric who is much stronger then me does push me a bit.

Upper Body

Bench Press
185x5
195x5
205x4
205x4

Superset
Cable Fly - 60x10, 70x10, 80x10
Cable Bench Press - 60x10, 70x10, 80x10

Split Jerk
135x3
155x2
185x2
205x2
225x2

Cable Preacher Curl - 60x10, 80x10, 90x8

I didn't have a spotter for bench but the last two sets was almost for sure my last rep.  That's the first time I have gotten 10 and 10 at 80 pounds on the superset.  The split jerks were randomly thrown in and normally I wouldn't go for a heavy lift there without being relatively fresh, but I've never done 225 for a double I am very happy with that.  Last 3 sets of that can be seen here.

http://www.youtube.com/watch?v=VNAbs-rxFYo&list=UUY76daDPRwJx9guouwnll4A&index=1

Strength

Decided to go heavy again today, 1 rep max heavy, something I hardly do anymore so I expect my numbers to be down.

Split Jerk
135x2
155x2
185x2
205x2
225x1
235x1

Trap Bar Deadlift (resetting)
170x2x10
260x3
350x2
400x1
400x1
400x1

I am surprised I was able to do 235 split jerk again, very surprised.  I know 255 is my max but that was in the peak of a strength only phase.  235 was a tad wobbly, and I didn't drop it either I lowered it to my shoulders, but I am very happy with that lift.  The trap bar deadlifts I wanted to get up to weight quickly and do a few sets at 400, it seemed to work well.  One thing I should also mention is the deadlifts were strapless, I'm surprised how easy it was to hold onto the bar without using straps.

Legs and power

Leg and power day, starting with both full oly exercises.

Power Snatch (resetting)
95x5
115x3
135x3
135x3
145x3
145x3

Clean and Jerk
135x3
155x2
185x2
195x1
205x1
215x1

10-9-8-7-6-5-4-3-2-1 reps for time
Right Leg Bulgarian Split Squats - 95
Left Leg Bulgarian Split Squats - 95
Time: 11:35

Lets start with the first two, I felt good on the power snatches today, got good explosion and power and while 145 is the most I have ever power snatched before, I don't think it's my one rep max if I can do two sets of 3 with it.  I took short rests and reset each time, sometimes over 10 seconds.  The clean and jerks were all squat cleans and split jerks, focussing on max speed at the beginning and deciding to get a little heavy.  Based on how heavy 215 felt I know my 1RM is no longer 245, but being I barely go for that on those lifts anymore it's no surprise, if I decide one day to work on that again I know it'll come back quick it usually does.  The last thing, holy fuck did that hurt a rediculous amount.  I actually did that a long time ago and today was exactly 2 minutes faster, and last time I only did some lunges before it today I did several sets of snatches and squat clean and jerks.  I did the sets of 10 and 9 before I even set the bar down, I only did multiple sets again when I got to the sets of 3 where I finished it off.  That hurt so bad I thought my legs were going to give out, my lungs were screaming and after I racked the weight I could barely use my legs.  The drive home was agony my right leg was cramping the entire ride home from being in the seated position, but because it was my right I obviously had to keep it bent.  It was horribly painful but awesome, happy with greatly improved time.

Conditioning

Aja Barto

I was going to take 2 days off to rest and recover, especially my legs, those cleans, deadlifts and squats I had done weren't feeling too nice yesterday and today.  Buut, I got bored today and decided to do a quick lung burner.  It's quick compared to my usual workouts with the rest and all, but in the crossfit world this is considered a medium to long workout.

For time
Clean and Jerk - 185 (5, 4, 3, 2, 1)
Over the Bar Burpees (10, 8, 6, 4, 2)
C2B Kipping Pullups (10, 8, 6, 4, 2)
Over the Bench Jumps - 30 inches (10, 8, 6, 4, 2)
Time - 17:58

So it's a 5 round workout, round one you do the first number in brackets, round 2 you do the second, and so on.  This was a fun but challenging workout.  The clean and jerks were the lowest overall number, but 185 is not light it was probably the hardest of all exercises.  Each one I dropped and reset as I was trying to pace myself.  Even though it's minor that little lateral hop does seem to make that style of burpees harder than the regular ones, they were never broken but turned into slow motion.  The C2B pullup I don't do often, but were harder that I thought they'd be.  Every round but the last was broken, and most rounds broken into singles, again not really due to them being that hard but trying to pace myself.  The bench jumps were the easiest but did raise my heart rate.  This was a fun effective lunge burner, as well as my legs and arms taking a decent beating.

Parts of the workout can be found here.

http://www.youtube.com/watch?v=q8k1u2qOk3E&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Full Body

Took the last few days off more to de-load, I felt ready to go today though.

Clean and Jerk (touch and go)
135x3
155x3
165x3
175x3
185x3

2 Rounds for time
20 Pullups
50 Pushups
Time: 10:59

The clean and jerk was all squat cleans and push jerks up till the last set when I did a split jerk for the last 2 reps of it.  I am happy I got up to 185, my max squat clean for 3 reps in 195, so it was close to that.  The hardest part was holding on, the grip was close to losing it a couple times and that makes the clean portion the most difficult aspect of it, my legs can handle the front squat and the jerks weren't too bad.  The last part I completely made up, I wanted a roughly 10 minute arm burner and that seemed to work well.  Good workout back into it.

http://www.youtube.com/watch?v=xi7oi7oSnaU&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Olympic and core

Once again, no intention of going for a pr turning into lets go for a pr, I was distracted today and not feeling all there but decided to try it anyways.  Here's how it went.

Clean and Jerk (squat clean)
135x3
155x3
175x2
185x2
205x1
215x1
225x1
235x1
250x0 (failed on jerk, but pr on clean)

Hollow Rocks - 4x15........15 on all sets

The video is the set at 235, last time I did these I got 245 completed, with that in my head, and only wanting to do one more set I went right to 250, which would also be a pr on squat cleans.  I completed the clean, and was surprised at my form they definately have gotten better I felt much more powerful today, but then failed on the jerk which was disappointing knowing what my pr on the jerk is and usually my strength.  I was focussing on the cleans so much I didn't put the same effort into the jerk and that's why I failed as I know I am strong enough to make this lift.  I was close too, my right arm made it, but the left arm did not and despite my struggles to press it up that's just too much weight.  My elbow has been bothering me lately too, only since the true pushups, so maybe that was partly why as it was the same arm that couldn't lock out.....next time.  Either way it's still a pr on cleans and much better and more powerful form on them too.  Hollow rocks are painful, those last 2 sets were close to not making 15, last time I got 12 so glad to get 15 on all 4 sets.

The set above and the set at 250 where I failed are on my youtube.  Good thing there was no volume, as a very loud "fuck" left my mouth after the fail, the gym wasn't exactly empty either.

Full Body

Mixed workout results.  I reset my power clean, trying to focus on better form as when I did the 245 power clean and split jerk, I did not like my form on the power clean.  Today I focussed on dropping lower to catch the bar.

Power Cleans
135x3
155x3
185x2
205x1
215x1
225x1
235x1
245x0x0

'Freddy's Revenge
5 Rounds for time
5 Shoulder to Overhead - 185
10 Burpees
Time: 14:16

I have power cleaned 245 before, but I did not like my form, my one leg darted out to the side and I didn't catch the bar with my upper arms straight.  Today I focussed on fixing both of those, and while I failed twice at 245, my form at 235 was better than it was in the past, so I am not too disappointed I couldn't match my previous best.  The second part was a workout I looked at years ago and thought "damn no way I could even complete that."  With my new found strength gains I decided to give it a go, every person I have seen do this workout have a higher jerk than I do, but what the hell even if I am slow who cares.  I did complete it, slow, but completed which feels amazing.  The first round was all push jerks, the second and maybe third round started with push jerks then all the other reps became split jerks.  It killed my shoulders, breathing was up but not too bad, that 185 got flipping heavy.  If you want to see others perform this workout, and learn where it got it's name, go to the crossfit journal and type Freddy's Revenge, Pat Barber and Khalipa, as well as the man pictured above all complete this.  I am very pleased I can say I am strong enough to complete this.

Videos of the power clean sets and the first and last round of Freddy's Revenge can be found on youtube channel.

http://www.youtube.com/user/paul771771?feature=watch

Full Body

I am a really indecisive person sometimes, snatch deadlifts and split jerks were in my head today, and that stayed the same, but pr's were not, that changed as I went for it on both.

Snatch Grip Deadlift
185x3
225x3
255x3
275x3
295x3 (pr)
315x3 (pr)

Split Jerk
135x3
155x3
175x2
195x1
215x1
235x1
245x1
255x1 (pr!!)

My old pr on snatch grip deadlifts was 275, so that appears to be a massive pr, but this one is different because I used straps.  The snatch grip doesn't really allow a mixed grip so I might as well use straps, I was surprised at how 'light' the set at 275 was in comparison to before (which there is a video of).  I was happy with my form too, the above video is the last set.  The split jerks made me more happy, and this is where I changed my mind more.  I was maybe going to do heavy doubles, but after the set at 175 I decided it was time to see if I can hit a pr, so I made that decision pretty quickly.  My old pr is 250, my new pr is 255, and I do have a video which will be on my youtube very shortly.  Awesome heavy workout!

Good timing, this article was posted today, felt it was worth posting here.

http://www.t-nation.com/free_online_article/most_recent/the_snatch_grip_deadlift

Full Body

Today was a change my mind in the middle of the workout kind of day.  I realize that to go for a true 1RM, I need to use the split jerk, the push jerk is not my strength (like many others).  The first many sets I used a push jerk, and was going to stop once I hit my max.  After the set of 215 I was feeling good so I decided to go for a pr, so I switched to a split jerk.

Power Clean and Push Jerk
135x3
155x3
175x2
195x1
205x1
215x1

Power Clean and Split Jerk
225x1
235x1 (pr)
245x1 (pr)

Alternate Sets
Weighted Situps - 10, 10, 10, 10...........30, 35, 40, 45
Pushups - 4xrelative max reps........30, 25, 20, 15

The video is the last set of the power clean and split jerks.  I don't really know what my right leg did there, it kind of darted out which I wasn't happy with, I need to work on straight power cleans more often.  The split jerk I felt strong on, and as you can see I kind of chased forwards a bit but I still held that lockout.  This isn't a pr on the split jerk, that is 250, but this is a power clean pr, which I am happy with (despite lackluster form).  This is ties the most weight I have gotten from ground to shoulder as I have also squat cleaned 245, either way I am happy with that lift despite the iffy power clean form.  The situps I liked last time I decided to go up again, having the 45 pound dumbbell on my chest was less than comfortable, and the last few reps were slow moving but completed.  The pushups felt good, most sets I maybe could have gotten a few more but I'm looking for steady progress here.  Good workout!

Olympic Lifting

I wasn't going to workout till later, and it wasn't going to be much but I had a cancellation so decided to see how much weight I can throw overhead my head for a split jerk, I wasn't sure if I was going to go for a pr or not but like usual I went for it anyways.

Split Jerk

135x5

155x3

175x3

195x2

205x1

215x1

225x1

235x1

250x1 (pr)

That is freakin awesome for 2 reasons.  One that is a pr, 250 pounds is massive for me, 65 to 70 pounds over my bodyweight.  Two my old pr was 245, but I remember that lift well and I know my form was much better on this one, watching the video compared to other videos I've done I drop much lower into the split stance and I think that accounted for the better form at the heavier weight, with olympic lifting form is crucial.  I made a bigger jump from 235 to 250 than I normally but I psyched myself up and was very confident in the lift.  I am also normally very un-animated after I make a lift when I workout with other people around, that weird little fist pump shows how much I wanted it because normally I don't show any emotion (on the inside I am screaming with excitement).  Very pleased, stretched for the rest.

Heavy

Kendrick Farris

Today was pure and utter awesomeness.  I decided to go for a heavy clean and jerk, and because I didn't say power clean I mean a full squat, here's how it went.

Clean and Jerk (or Squat Clean and Split Jerk)
135x2
155x2
175x2
185x1
205x1
215x1
225x1
235x1
245x1 pr (hells ya!!!)

Snatch Grip Deadlift (reset each time)
135x3
185x3
225x3
255x3
265x3

I am very proud of that lift.  To date my max squat clean is 235 (so a pr there), my max power clean is 230, and my max split jerk is 245 (started in front rack position).  So I was pushing my limits on a few things here, although I have gotten 245 overhead before it's much harder after coming out of a clean, especially a squat clean (at least for me).  I completed 235 which was a pr on this lift, technically my old pr for this exact lift is 200 but that was a while ago and without bumper plates.  I stared at that barbell wondering if I should stop there, or try 240, I remember the advice that as soon as you hit a pr to stop and leave with that feeling, I don't usually but I ignored it this time and went for 245, heavier than I was even going to go for because I knew my maxes from the past.  I wasn't quiet, coming out of the squat was slow, but the jerk I was nervous for, I may have done a pressout but who cares I held that weight overhead proudly.  I should have taken a video but the gym was too busy I didn't want to look arrogant.  Very very happy with that lift.  Throwing snatches into my training means snatch grip deadlifts are a good idea, they are the weakest of my deadlifts (and most) so I am actually happy I got up to 265 for 3 reps while resetting each time, great workout!!

Olympic Lifting

Today was purely olympic lifting, the first part was gotten from Nate Schrader, one of my favourite crossfit athletes, turned out to be pretty tough, this was followed by a surprising pr.

Clean Complex
1 Power Clean+3 front squats+1 Squat Clean
135
155
175
185
195
205

Split Jerk
135x2
155x2
185x1
195x1
205x1
225x1
235x1 (pr)
245x1 (pr....boo ya!!)

I'll start with the second part, it deserves that boo ya, the last 3 sets I dropped I didn't worry about lowering to my shoulders.  I don't do split jerks that often but they aren't always elbow friendly (for either elbow) I felt these but nothing too bad.  245 is a 15 pound pr, and I was thrilled, I know that if I had professional coach (Mike Burgener) teach me I could do more, I feel fast on these lifts, having said that 245 I am very proud of.  I shattered my goal of 225 overhead, 245 overhead is a massve amount of weight for me and I finally am feeling like more of olympic lifter, being able to put up somewhat appreciable weights.  Coming out of the split stance while the weight is overhead turns out to be a little tough, I didn't lose the weight though and held that 245 overhead for probably more than the 2 seconds I usually go for.  The pros I am no where close too, but there are some that competed at the crossfit games over the years that I am....buut this is only one lift.  The first part I really liked, it was tough, that second squat clean was a lot harder than anticipated.  My max squat clean is 235 and 205 felt about that heavy after the first 2 exercises (mainly front squats), it was different and I enjoyed the challenge.

Below is a video of the clean complex I mentioned performed by Nate Schrader, I performed mine the exact same way he did, cept mine was 90 pounds lighter.

http://vimeo.com/29009729