Legs and power

Split Snatch
warmup
95x5
115x3
Work sets
135x2
145x1
155x1
165x1 (pressout)
165xfail

R-Band Back Squats - Blue bands
135x5
155x5
185x5

100 Travelling Lunges

Grr, snatches for me still suck, although I shouldn't really complain I don't do them all that much.  The 155 felt good, so instead of trying to match my pr I'd go for 165, 5 pounds over it.  The first try was completed by range of motion and crossfit standards, but a fail in olympic standards, the second try was a complete fail.  The r-band back squats were cool, more just wanted to try them out, there was one blue band on each side, the one end anchored to the ground by a heavy dumbbell.  The stability wasn't really hard, the tension almost entirely releases at the bottom but adds quite a bit as I stand up, 185 was the only real challenging set, I'm not sure how much weight it adds but it's still a nice change.  100 travelling lunges just burned.

Upper Pull

Weighted Chinups
BW x8
25x8
30x8
35x7

Superset
TRX 'T' - 3x10
TRX Inverted Row - 7, 6, 6

Straight Arm Pulldowns - 110x10, 130x10, 150x8

TRX Curls - 3x10

I guess the trx bands are my current phase, they do hurt a good deal, for reference sake a TRX T looks like this....

http://www.youtube.com/watch?v=MIUUknuV7lU&feature=related

I hope I can do a good leg workout tomorrow they are still sore from my last one.

Upper Push

Legs....sore, back.....sore, traps.....sore, all good sore, but shit.

R-Band Bench Press (blue band)
115x8
135x8
155x8
175x5

Superset
TRX Flies - 8, 8, 8
TRX Pushups - 5, 6, 6

Incline DB Flies - 45sx10, 50sx10, 55sx10

TRX Tricep Extensions - 3x10

I may have been able to get 6 reps on the bench press if I had a spotter, maybe.  Those trx flies hurt so much last day I decided to make them harder but supersetting them with pushups, so it's one giant superset.....holy shit that hurt.

Legs

Don't know why it's sideway....don't care

Leg days hurt.

Decifit Trap Bar Deadlifts (touch and go)
warmup
170x10
170x5
220x5
work sets
4x10.....260

Tension Front Squats
135x5
155x5
175x5
185x5

100 Air Squats (5 sets of 20)

I was happy to get 260 for 10 reps on the trap deadlifts while standing on the platform, it got close by the end.  Tension front squats are what I used to call speed squats, while I'm close to fully standing I never do and move fast, making 185 feel wayyyy harder than it normally one, as 225 is my 5RM done normally.  100 air squats burned....a lot, awesome!

Upper Pull

Cable Row
120x8
140x6
160x5
180x5
200x5 (perhaps a tad momentum)

Superset
Straight arm Pulldown - 100x10, 120x10, 140x8
Pullups - 10, 6, 5

TRX Inverted Rows - 10, 8, 8

TRX Bicep Curls - 10, 8, 8

Those trx bands can really hurt, I definately prefer inverted rows this way, my feet were elevated to make it more difficult.  Also the curls with the trx bands hurt more than predicted....awesome.

Upper Push

DB Bench Press
60sx8
70sx6
80sx5
90sx5
90sx5

Superset
Cable Flies - 60sx10, 70x10, 80x10
Cable Bench Press - 60x10, 70x10, 80x5

TRX Flies - 3x8.....bw

TRX Tricep Extensions - 3x10.....bw

TRX flies I read the other day are considered the best chest move, while I dislike articles that claim one move is the best, I used to this exercise but stopped, so it sparked the interest again.  This is a very advanced exercise and I love it, and damn that last one burned like crazy.

Leg Power

Slightly different kind of leg day today.

Clean and Jerk
warmup
95x3
135x3
155x2
185x1
work sets
8x1.....all at 205

Back Jump Squats - 3x5.....135

That was a lot of sets at 205, like I have before, get to a heavy weight quicker than usual and do many sets there.  8 sets was a lot at 85 to 90 percent of my max, I use a range because I probably can't clean and jerk 245 like I used too.  I actualled failed the 4th set, but only the jerk portion, it was clearly a lack of concentration as all other sets were fine, all sets were squat cleans and push jerks.  Push jerks may seem weird to some, but despite what I've heard people say it's not an upper body lift, would be a very poor shoulder builder, push presses on the other hand are a great upper body lift.  My form faltered as fatigue set in, the 7th set was close to failing on the clean, with it being a decent percentage of my max and such a technical lift this was mentally tough.  The jump squats were all about speed again, staying just above parallel and focussing on max acceleration, not worrying about weight, deceptively hard workout.

Upper Pull

Weighted Pullups
Bwx10
35x6
45x5
50x4
50x4

3 Rounds, each for time
10 Chinups
10 Inverted Rows
50 seconds, 1:05, 1:10
rest as needed between  rounds

Alternate Sets
Tension Reverse Flies machine - 70x10, 80x10, 90x10
Alternate DB Curls - 40sx5, 45sx5, 45sx5

Upper Push

Where is this gym!!

Legs freakin sore, I'm guessing all that bulgarian split squats didn't help.

Smith Bench Press
120x10
170x5
190x5
210x3 (4th rep assisted)
210x2 (3rd rep assisted)

3 Rounds, each for time
15 Dips
15 Pushups
53 second, 1:20, 1:20
rest as needed between rounds

Alternate Sets
Tension Incline DB Flies - 40sx10, 45sx10, 50sx10
Overhead Rope Extensions - 3x12......70

I think this is the first time I have used the smith machine, the only reason....no reason just felt like it.  210 was pretty heavy, or what 2 plates a side would be.  The second part was a good challenge the pushups were down to sets of 2 and 3 by the end.

Legs

Not in a normal frame of mind, of course this falls on leg day but I decided to give it a go anyways.

Hamstring Curls - 3x10......90

High Bar Back Squats
warmup
95x5
135x5
135x5
work sets
185x5
205x5
225x5
225x5
225x5

Bulgarian Split Squats
50 per leg, all reps completed on one side before switching

I roughly based the HBBS off a total of around 265-275 for a 1RM, which I believe isn't accurate to my true max.  Either way that's 15 total reps at 225, or roughly 80-85% of my max, right in the prime spot for prelepins table, it wasn't as tough in comparison to the front squats, buut front squats are just harder anyways for me.  The second part I got online as a very effective finisher, just your bodyweight, 50 per leg and must do all reps on one leg before finishing.  It burned pretty good, happy with leg workout considering my brain was elsewhere.

Upper Pull

Dream Car

Okay, now 6 days in a row, and tomorrow will be a rest day, my legs are still flipping sore from Tuesday.

Neutral Grip Pulldowns
120x10
140x6
160x5
180x5
200x5

Chest Supported Row
140x10
150x10
160x10

Band Pull aparts - 3x10....purple band

Preacher Curls 21 - 3x21......40

One of the rare times I do pulldowns but I wanted a break from the many many pullups I do, 200 was freakin heavy.  Much needed rest day tomorrow!!

Upper Push

5 days in a row.....awesome.

Decline Bench Press
135x10
165x6
185x5
205x5
225x5

Tension Incline DB bench Press - bottom half
55sx10
65sx10
75sx8

Incline Flies (1 1/2 reps) - 3x8.....35s

Pushdowns (21 style) - 40x15, 18, 21

Legs

Leg day, and more of a heavy leg day.

Front Squats
Warmup
95x5
95x5
135x3 (pause)
155x5
Worksets
185x5
205x5
225x4
225x4
225x3

Sumo Deadlifts from deficit (touch and go)
225x5
275x5
315x5
315x5

This whole workout felt great.  I went up on weight on the front squats quicker this time compared to usual because I wanted to get to 225 quicker and do multiple sets there.  I left my prilepins table at home, so decided to do 3 hard sets at that weight, most felt like it was close to my last, and 225 is 80-85% of my max depending on whether I can still front squat 275 or not, so this puts me close to the optimal total, it suggests 10-20 so I am on the lower end but this still wasn't easy.  Next time I'll try to bring the table or at least memorize it.  Sumo deadlifts off the step felt great, tough but good, the two sets at 315 I felt I still kept decent form I'm liking these deficit deadlifts.

Upper Pull

Upper pulling day, and holy shit are my abs sore from that timed thing on Saturday.

Bent Over Row
130x8
140x8
150x8
160x8 (maybe a little body english to finish)

Superset
Wide-Grip Pullups - 10, 9, 8
Straight Arm Pulldowns - 3x10....100

Face Pulls
50x10
60x10
70x10

Preacher Curls - 50x12, 60x10, 70x10

Man I felt my abs working on both the pullups and the straight arm pulldowns, freaking having sore abs is almost as bad as sore legs.

Upper Push

R-Band Bench Press (blue band)
115x8
135x8
145x8
155x8

Superset
Cable Flies - 50x10, 60x10, 70x10
Tension Incline DB Bench Press (bottom half only) - 3x10....50s

Hammer Strength Bench Piston Press - 90x15, 12, 12

Reverse Grip Pushdowns - 100x12, 110x10, 120x10

The superset burned like crazy, glad elbow has held up since I switched to this program style.

Leg Power and abs

Today I tackled Isabel, a crossfit classic and one of the workouts I thought I'd never be strong enough to do.  I knew I'd be slow, but I finally believed I could do it.

Isabel
30 Snatches - 135
Time: 14:33

12-10-8-6-4-2 reps for time
Kipping Toe to Bars
GHD Situps
Time: 11:59

Wow that is slow, but this time I couldn't care less, I looked at the crossfit workout Diane and knew I couldn't complete it, and I have twice and it doesn't even look daunting anymore since my strength gains.  Isabel even more so, it took me what seemed like forever to be able to even snatch 135 once after I got into olympic lifting, doing it 30 times was simple, not possible.  My max snatch is 160 when I use a split, and to date 145 power snatch, although I believe that's different now, very low considering my other numbers.  So that also means this is welllll out of the recommended total reps considering what percentage it is of my max, but like when I did Diane I wanted to see if I could do Isabel, no pun intended.  It was difficult, all power snatches, all dropped, but happy to be strong enough to complete this.  The ab circuit destroyed my abs they started to get light cramping, I suck at toe to bars also.

Upper Pulling

Aja Barto

C2B Pullups - 7, 7, 6, 6

Chest Supported Rows
130x10
140x10
150x10

Reverse Flies
20sx12
25sx12
30sx10

Straight Bar Curls - 21's....40, 45, 45

Doing C2B pullups are freaking hard when done strict, and 21's burn like crazy.

Upper Push

Paul Smith

Man my legs are sore, freakin leg day, onto pushing in midst of a long work day.

Incline Bench Press
115x8
135x8
145x8
155x7

DB Bench Press
60sx10
70sx10
75sx8

Machine Flies - 3x12......70

Tension Dips - 20, 14, 13

I maybe could have gotten 8 reps on that last set of bench presses but I didn't have a spot so I didn't want to risk it.  Tension dips I only went from the bottom to parallel, it hurt.

Legs

Camille Le-Blanc Bazinette

Painful leg day

Hamstring Curl - 3x10......80

LB Back Squats
warmups
135x6x6
185x5
Work sets
225x3
245x3
265x3
285x3
305x1
315x1

Alternate Sets
Travelling Lunges - 3x8 (per leg).......50s
Glute Ham Raises - 3x8

Most of the workout found here, with a little explanation at the end too.

http://www.youtube.com/watch?v=w-AJyXwGYnI&feature=results_video

Upper Pull

Cable Rows
120x10
140x10
150x10
160x10

7 Rounds for time
5 Pullups
10 Inverted Rows
Time: 10:51

EZ Bar Curls - 3x10....70

I have done that pullup thing before, well kind of, last one I could find was again an amrap 12 and I got 6 rounds plus 5 pullups.  Today getting a full 7 rounds done in 1:09 faster is another nice improvement, I'm heavier now but I guess muscle makes a difference, who knew haha.

The workout can be found here.

http://www.youtube.com/watch?v=XoLIit3ddtM&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp