Legs

Complex (1 Power Clean + 1 Front Squat + 1 Push Jerk, all resetting)
95x3
135x3
155x3
155x3
155x3

Superset
High Leg Press - 270x12, 360x12, 450x12
Glute Ham Raise - 3x12

Leg Extension - 3x15.....150
Seated Hamstring Curl - 3x15....80, 80, 90

Haven't done olympic lifts in ages, it was on a whim, also felt amazing.  155 was decently light, it was mostly general fatigue.

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.

Conditioning

Power Clean and Push Jerk from blocks (touch and go)
95x10
95x8
95x8

3 Rounds, each for time
Run 0.10 miles
20 KB Swings - 50
10 Burpees
30 Double Unders
150 metre row
Times - 4:34, 4:23, 4:39

Felt nice to do some clean and jerks again, was careful because of my SI joint but 95 is also very light for what I usually do, but enough to feel a bit of the burn.  The timed parts were fun, oddly, kept it fairly consistent.

Upper conditioning

Yup!

This workout was random but I wanted to have a little fun, so I start with a quick conditioning for the upper body.

3 Rounds for time
10 Push Jerks - 135
15 Kipping Chinups
Time: 7:10

Seated Rope Pull - 2 sets at 90, 2 sets at 45
Push Prowler Back
25 Pushups

The first thing was fun, I don't do kipping chinups anymore, but I thought why not, it hurt but felt good.  The last thing was random, I got the idea from watching a strongman show.  You stretch the rope out and pull the prowler to you, my feet were against something so I didn't slide towards it.  The push back was just to stretch the rope back out.  It was tough, it killed my forearms and biceps, similar effect to the marpo.  The pushups were all broken, but 100 total isn't bad.  Fun workout.

Upper Body

Push Jerk
95x8
135x6
155x6
155x5

Wide Pullups - 10, 8, 8

Chest Fly - 42.5x10, 8, 6

Face Pull
57.5x10
62.5x10
67.5x10

Quick upper body workout, the push jerks were tough but fun, I probably could have gotten that 6th rep but with this move I'm not about to risk moving the wrong way.

Full Body

I decided to not do the program I was tempted to go on, while it's effective I like to change things up.  This one isn't so much a program, more of a "do what I feel like".  Today, I wanted to lift heavy shit.

Sumo Deadlifts (touch and go)
warm up
135x8
135x8
225x8
225x8
work sets
275x8
315x8
315x8

Chinups - 10, 9, 8

Push Jerks
95x6
115x6
135x6
135x6

Marpo (mid setting)
4x25 metres
6x25 metres
7x25 metres

The last time I started with this style of deadlift was in October, on the last set I only got 6, so this makes me quite happy, my strength seems to be coming back very well, plus doing 315 on something again felt awesome.  The chinups were either so hard because it was after deadlifts, or they are taking longer to go back to normal.  Also a first time for push jerks, they felt pretty light, but I did do a single rep at 95 pounds for split jerks, that one did cause pain.  The marpo is kind of fun, great workout with a cute girl again!

Legs

Today was a boo ya day!

LB Back Squats
warmup
95x5
135x5
135x5
work sets
185x5
225x5
265x5
295x2
315x2

Hack Squats
140x8
180x8
230x8
270x8

Complex (1 Power Clean+3 front squats+1 push jerk+3 back squats = 1 rep)
135
155
175
185

I have squatted 315 for a double before, but at the peak of my strength phase, there have been times where I thought I'd never get to that again.  Here I am doing just that, it was fucking heavy, but felt amazing.  The complex was also fun.

Upper Push

Decided to start going heavy overhead again, something I rarely do now.  Partially because it's not really a weakness, secondly it's the only thing that seems to affect my elbow, still once in a while can't hurt.

Push Jerk
135x5
155x5
175x5
185x5

Hammer Strength Bench Press (wide)
140x10
180x10
230x10
230x8

Machine Fly
165x12
195x12
225x12

Overhead Rope Extension - forget weights.

So in the peak of my Olympic lifting phase, I was able to do 185 for 5 reps, no more.  Last time I tried this I peaked at 175 for FOUR reps, go me!  I should mention the 5th rep was close to a no go, and certainly my last rep.  Good workout!

Legs

Hot muggy day and wasn't feeling too well, maybe leg day will fix it.

Reverse Lunges
95x6 (per leg)
135x6
135x6
135x6

Front Squats
135x6
155x6
185x6
185x6

Complex (1 rep = 1 squat clean, 1 push jerk, 1 back squat, 1 rack jerk)
135x2
155x2
155x2

Romanian Deadlifts - 3x10.....155

Good working, the complex at the end was basically what is usually referred to the bear complex, I went through each twice it was good, the only hard part it was really the second squat clean.

Conditioning

Tried 13.2, just over a week after slipping a disk in my back, and man was it ever a wake up call.  My score was horrible, 140 reps total, it was pure breathing for me, I went way to fast out of the gate my body just shut down.  I need to get used to doing conditioning again, a year ago my score would be way higher I'd imagine.  But I am posting this anyways because I have to increase this weakness of mine, moving the weights I can move is fun but less so when people who are weaker then me can beat my score in workouts like this.

13.2
AMRAP in 10 minutes
5 Shoulder to Overhead - 115
10 Deadlifts
15 Box Jumps - 24 inches
Score - 140 reps

Walking Prowler (1 set equals 2 trips across gym)
90x1 set
135x1 set
180x1
180x1

The box jumps is what killed me, I went too fast as you can see in the video and once my quads stopped working I never recovered.  The prowler in my opinion is harder when you have to walk, a long break was taken after the WOD as I helped Eric too, but they hurt pretty good.  Time to get in shape again, and I know I can do it without losing strength either.

http://www.youtube.com/watch?v=Lij5-TegyFA&list=UUY76daDPRwJx9guouwnll4A&index=1

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.

Oly, Core and Mobility

Oh man are my legs sore, I knew I wanted to do some oly lifting today, but push jerks was the only one my legs could really handle, and even then it was affected by them.

Push Jerk
135x5
155x5
175x4

Machine Ab Move
2 sets of 10, don't remember weights
1 set of 20 on another one

Knees to Elbows - 8, 7, 7

about 15 to 20 minutes of stretching.

Push jerks are a poor shoulder exercise, despite what many believe,  if you have a week core, mobility in the shoulders, hips and ankles, and simply lack explosive ability push jerks are not the exercise for you.  I have decent explosive ability, okay shoulder mobility, and a good stabalizing core, but noooo mobility in my hips (or core for that matter) today.  That's why I could only do 4 reps at 175, the soreness also most likely affected my explosion power.  I decided to try the ab machines, they are kind of fun, you can really feel the burn and it made the knees to elbows (which were very strict) much harder.  The stretching felt real good and was much needed.

Conditioning

Decided to try and tackle DT today, a crossfit classic and hero workout.  Looking at it I figured it to be mainly forearm fatiguing, and it was but my lungs and shoulders also took a hit.

DT
5 Rounds for time
12 Deadlifts - 155
9 Hang Power Cleans - 155
6 Push Jerks - 155
Time: 19:36

The time feels slow but it was a tough workout for sure.  I tried to do as little extra reps as possible, so on a few rounds I did 11 deadlifts then rested a bit for the cleans, knowing the first rep would be a deadlift, I could then go right into the cleans, I used a similar technique for the push jerks which more or less worked.  A video of the workout will be uploaded to my youtube shortly, the time posted there is wrong though.

http://www.youtube.com/watch?v=tySsDyz65CE&list=UUY76daDPRwJx9guouwnll4A&index=1

There is round 1 and 5, this was also my 4th day in a row of working, working my lower body in the previous 2 and upper body in all 3, maybe tomorrow should be a rest day.

Full Body

For some reason when I take a few days off then workout again my back gets really stiff, I need to keep moving around to keep it loosened I suppose, I had to be wary this workout.

Power Snatch (touch and go)
95x5
115x5
120x5
125x4 (4th rep being a pressout)

Rack Jerk
95x5
135x5
155x3
185x2

100 Travelling Lunges holding 40s - untimed but moved fast

I think I more lost concentration on the 4th rep on the power snatch at 125, it was definately doable had I given it more of a chance.  I haven't done rack jerks really before, which for anyone who isn't sure is just a push jerk but with the bar on your back instead, as if you were doing a back squat.  I wanted to try it, see how it felt as many say it's better for getting more weight then the regular version.  I didn't go for a 1rm, but 185 did feel pretty easy.  Lowering it to my back would get uncomfortable as the weight goes up so I'd need the option of dropping.  The lunges was broken into 5 sets, good workout.

Full Body

I've decided this new job just isn't working out, it leaves me tired so much, worse so on my off days, my workouts are affected, I've lost weight because I can't eat properly and I end up dreading going in to begin with.  My contract ends on January 3rd, so if they ask me to renew I'll decline.  On to the workout, which was worse at the beginning.

Sumo Deadlifts (all resetting)
225x5
275x3
315x2
365x2
385x1
405x1

Push Jerk
135x5
155x5
175x5
185x5

Pullups - 12, 10, 8

While 405 isn't anything to hate on, it's far from my pr, and there no chance I was lifting heavier then that today it was a very slow lift.  The push jerks on the other hand I did match my pr, and when I hit that pr I was in a strength phase, so that lift wasn't effected just the slow raw lift.  I'll do my best to get workouts in till this job phase ends, and eat as much as my stomach allows while it adjusts to this weird schedule, hopefully it turns around then.

Full Body

Simply exhausted, but wanted a quick workout done.  Early morning after late night I knew it wasn't going to be any records, but wanted two quick conditioning before a client came in.

5 Rounds for time
5 Hang Power Snatched - 95
15 Pushups
time:7:40

20 Power Clean and Jerk - 135
9:30

The first one wasn't too bad, pushups broken but snatches never were, the second part was slowwww.  Even though I wasn't fresh I could perform grace faster than that (same weight with 30 reps), oh well I knew it going in.  Felt good to get a good workout in.

**That evening I did another upper body workout, a few sets of incline bench, pushups, pullups and push jerks, typing now my upper back is pretty sore.

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.

Full Body/Conditioning

Revisited the bear complex today for a 1 time through, remembering my old pr was 185, with a failed attempt at 195

Bear Complex (1 Power Clean + Front Squat + Push Jerk + Back Squat + Rack Jerk)
135
155
175
185
195
205 (f)

12-10-8-6-4-2 reps for time
Kipping Pullups
Burpees
6:09

So that's a pr on the bear complex, 195 felt very comfortable, before the two hardest parts was getting the bar from overhead to the back of my neck without ripping off any skin, and the rack jerk.  I pretty much never do rack jerks, and it being the last movement basically guarantees that when I feel on this it'll be that portion, and that's exactly where I failed on 205, I thought I might have it but I didn't throw the bar up high enough to get underneath it, still happy with pr though.  The last part I believe I did before but couldn't find in my records, either way it was just a quick little burner to finish it off, the only part ever broken was the round of 10 and 8 pullups, the burpees....as usual just turned into slow motion.

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