The Strength Quest

[Sam Cannons]

Monday 23/04/07
Met Con

3 Rounds for time

400m Run
10 OHS 40kg

10.30

Tuesday 24/04/07
Max Effort

Deadlift
100x10
110x6
110x6
120x3
120x3

Full Clean
80x2
80x2
80x2

Power Clean
80x3
80x3

Wednsday 25/04/07
Full Snatch Practice

10x2 40kg

2x400m Run
1.15
1.18

Thursday 26/04/07
Front Squat
70x5
70x5
80x4
80x3
80x3

Lunges
2x24kg x 5
2x24kg x 5
2x32kg x 4
2x32kg x 3
2x32kg x 3

Friday 27/04/07
Weighted Pullups
20x6
30x3
30x3
30x3
40x2
40x1
40x1

Military Press
2x32 x 4
2x32 x 3
2x32 x 3
2x32 x 3
2x32 x 3

1 Arm Snatch
3x10 L/R 32kg

[Sam Cannons]

Monday 30/04/07
For Time 21-18-15-12-9-6- and 3 rep rounds of:

Kettlebell swing 24kg
Pull-ups

11.30

Tuesday 01/05/07
Missed WO today - burst 2 blisters on mondays WO

Wednsday 02/05/07
Deadlift

100x10
120x5
130x5
135x4
135x4
137x4

Thursday 03/05/07
Power Clean

75x6
85x3
85x3
85x3
95 missed
87.5x2 Current 1RM

High Pull

95x2
95x2

Friday 4/05/07
Weighted RING Dips
8kg x 5
8kg x 5
8kg x 5
8kg x 5
8kg x 5
16kg x 1
16kg x 1

Weighted Pullups
16 x 5
16 x 5
16 x 5
16 x 5
16 x 5
24 x 4
32 x 2

Snatch Practice
10 sets of 2 @40kg

[Sam Cannons]

Monday 7/05/07
Diane

21-15-9 reps, for time

Deadlift 100kg
Handstand push-ups

5.50 As Rx'ed.

Tuesday 08/05/07
Clean Drops

40x 5

Full Cleans

70x3
75x3
75x3
75x3
85 missed
80x2
80x2
85x1 New PR

Thursday 10/05/07
Front Squat
52x5
72x3
72x3
72x3
82x2
82x2
90x1
90x1

Snatch
40x3
50x1
50x1
56x missed
56x missed
56x1

Friday 11/05/07
Weighted Pullups

16x5
16x5
18x5
20x5
22x5 (new 5RM PR)

Weighted RING Dips

8x5
8x5
10x4
10x4
10x4

Double Kettlebell Jerks

32x5
32x5
32x5
32x5
32x5

[Sam Cannons]

Monday 14/05/05
100m Sprints x 6

4min rest between runs

Tuesday 15/05/07
Deadlift

100x10
120x5
120x5
136x2
136x2
136x2
136x2
136x2

Wednsday 16/05/07
Clean Drops

40kg x 10

Power Clean

60x6

Full Clean

60x5
70x5
75x3
85x1
85x1 -missed
85x1
85x1
85x1
85x1
85x1

Thursday 17/05/07
Front Squat

75x3
85x2
85x2
85x2
85x2
87.5x1
87.5x1
87.5x1
90x1
90x1

Friday 18/05/07
Weighted Pullups

16x5
20x4
20x5
22x4
24x4

Weighted RING Dips

8x5
10x5
12x4
12x4
14x4

Kettlbell Snatches

3x10 32kg

[Sam Cannons]

Monday 21/05/07
For Time

50 Front Flip Swings (32kg)

1.46

Tuesday 22/05/07
Deadlift

100x10
120x5
120x5
135x3
135x3
135x3
135x3

Wednsday 23/05/07
Cleans

72x3
72x3

Power Cleans

72x3
90x1
90x1
90x1
90x1

Thursday 24/05/07
Weighted Pullups

16x6
24x5
24x5
24x5
24x5

RING Dips

8x5
10x5
10x5
12x5
14x3
14x3

Kettlebell Snatches 32kg

2 sets of 10 L/R

Friday 25/05/07
Snatch

40x3
40x3
40x3
50x2
50x2 - missed second attempt
50x2
50x2
60x1
60x1 - missed

[Sam Cannons]

Monday 28/05/07
Diane

21-15-9

100kg Deadlift
Handstand Pushups

5.49



Took the rest of last week off with a dislocated shoulder after BJJ on monday(28/05) night

Monday 4/06/07
FRAN

21-15-9

Thrusters 40kg
Pullups

way off today with 5.26 (current PR is 4.36). Thrusters felt good but pullups were slow.

Thursday 7/06/07
Deadlift

135x3
135x3
135x3
135x3
135x3
135x3
150x1
150x1


Friday 8/06/07
Power Clean & Jerk

72x4
72x4
82x3
82x3
82x3
88x3
88x2
88x1
90x1

Tuesday 12/06/07

Deadlift
2x3 @ 133kg
150x1
150x1
150x1

Over Head Squat
40x12
56x3
60x2
60x2
60x2
60x2

Friday 15/06/07

Power Clean
82x3
82x3
87x2
87x2
87x2
92x1
92x1
92x1

Another slack week, wasn't feeling well a bit of flu set in during the week

[Sam Cannons]

Monday 18/06/07

Elizabeth

21-15-9

65kg Cleans
Ring Dips

7.18

[Sam Cannons]

Wednsday 20/06/07

Deadlift

135x3
135x3
135x3
135x3
135x3
135x3
135x3

OHS

60x2
60x2
60x2
60x2
60x2
60x2
60x2

[Sam Cannons]

Thursday 21/06/07

Power Clean & Push Press

87.5x3
87.5x3
87.5x3
92x2
92x1
92x1
92x1
92x1

[Sam Cannons]

Tuesday 26/06/07

One Legged Deadlifts

5x5 L & R Using 2x32kg Kettlebells

Wednesday 27/06/07

Thrusters

Using 2x32kg Kettelbells

4,4,4,4,4,4

Alternate Snatches 1 Count

5x5 Using 2x24kg

Thursday 28/06/07

Weighted Pullups

24x5
24x5
24x5
24x5
24x5

Ring Push Ups

35
27
23
22

Friday 29/06/07

Alternate Cleans 1 Count

3x10 Using 2x32kg Kettlebells

Bottoms Up Clean/Press/Bottoms Up Windmill Complex

3x5 16kg

Saturday 30/06/07

Power Clean & Push Press
80x3
80x3
85x3
85x3

Full Clean & Jerk
60x3
70x3
70x3
70x3

[Sam Cannons]

Monday 2/07/07

Helen

As Rx

8.37

[Sam Cannons]

Tuesday 03/07/07

Double Kettlebell Swings 2x32kg
5x8

Military Press
2x24kg x 10
2x32kg x 2
2x32kg x 2
2x32kg x 2

[Sam Cannons]

Wednesday 04/07/07

20 Min For Max Rounds Of

7 Pullups
5 Snatches L & R 32kg
5 Box Jumps Waist Height

12 Rounds

[Sam Cannons]

Thursday 05/07/07

Red Arrow Hiking Track Uphill Trail Run (3km uphill dirt track)

100 Swings For Time 24kg
3.00

[Allen Yeh]

Monday 2/07/07

Helen

As Rx

8.37

Nice time!

[Sam Cannons]

Thanks Allen, but it resulted in about 30 min of hurt while lying flat on my back.

[Sam Cannons]

Monday 09/07/07

Pullups
25 (new PR),21

Bar Muscle Ups
2,2,2

L-Pullups
8,6,5,5,3

One Arm 90 Hold L/R
15sec x 3

[Sam Cannons]

Tuesday 10/07/07

For Time

400m Run
21 Flip Swings
21 HSPU
15 Flip Swings
15 HSPU
9 Flip Swings
9 HSPU
400m Run

10.25

[Sam Cannons]

Wednesday 11/07/07

Front Squat

2x24 Kettlebells
10

2x32kg Kettlebells
5,5,5,5,5

[Sam Cannons]

Thursday 12/07/07

Military Press 2x24kg
10

2x32kg
3,3,3,3

Jerks 2x32kg
10

Sandbag Racks 65kg
2,2,2,2,2

Sandbag Back Squats 65kg
5,5,5

[Troy Archie]

Interesting format. Whats your goals and background? looks similar to mine.

How are you finding doing just one CF-style metcon a week? What's your prerequisite in choosing which WOD do to? Under "X" time?

[Sam Cannons]

Well at the moment i am waiting for some new equipment to arrive so i dont have access to a heavy barbell set so i am just sort of messing around with kettlebells, 160kg on the way. Hopefully be here today or monday. I am trying to get my base line strength and form for O-lifts up for 6 months or so and then look at more more crossfit type schedule. Background is RKC type training for a year or so then basic X-fit on and off for a couple of years and martial arts similar to Tony Blauer/CQC type stuff not traditional MA as well as BJJ and MMA.

I find that one MetCon is enough for me and because i am concerned with strength at the moment i am picking the 'heavier' type MetCons as well as making up my own. My best results come from these ones anyway. I get some added conditioning from MA training as well. This is my basic weekly schedule it does vary depending a few things like time and energy.

Mon - Heavy Met Con = Fran,Elizabeth,Diane ect
Tues - Deadlift / OHS
Wed - Power Clean & Jerk
Thurs - Snatches / Front Squats
Fri - Weighted Pull Ups / Weighted Dips / Kettlebell Juggling

Reps and sets are basically 7x3/5x5 or singles it has been working well for me so far. The odd mess around on the week end with Kbells/Run/Swim/assistance lifts what ever. Training MA just about every night as well

[Sam Cannons]

Friday 13/07/07

Snatch Practice

Muscle Snatch
40x5

Snatch
40x5
40x5
40x5
40x5
40x5

[Sam Cannons]

Sunday 15/07/07

Kettlebell Snatch 40kg

5x5

[Sam Cannons]

Monday 16/07/07

3 Rounds For Time

400m Run
15 OHS 40kg

9.09

[Sam Cannons]

Tuesday 17/07/07

Chest Height Swings 2x32kg

5x5

Weighted Pullups 24kg

7,6,6,6,5

[Sam Cannons]

Wednesday 18/07/07

Ring Dips (first time in a while since i hurt my shoulder)

11,15,14,15

One Arm Military Press 38kg L/R

2,2,2,2,2

Sandbag Rack Then Squat 65kg

5,5,5,5,5

[Sam Cannons]

Thursday 19/07/07

!! Finally my weight set arrived today !!

Power Clean

80x5
90x3
90x3
90x3
90x3
90x3

[Sam Cannons]

Friday 20/07/07

Deadlift

140x4
140x3
140x3
140x3
140x3
140x3

Snatch

50x1
50x1
60xmiss
60xmiss
Not enough concentration today

[Sam Cannons]

Sunday 22/07/07

2 Position Snatch Lift (full snatch/hang snatch = 1 Rep)

30x2
40x2
50x2
50x2
50x2
60xmissed snatch got one muscle snatch

Muscle Snatch to OHS

60x2
60x2
60x2

2 Position Clean Lift (full clean/hang clean = 1 Rep)

60x2
80x1
80x1
80x1
80x1

[Sam Cannons]

Monday 23/07/07

For Time

30 Hang Power Clean & Jerks @ 60kg

5.05

10 min Later

5 Round TABATA Back Squats 60kg

12,8,6,5,5 reps

[Sam Cannons]

Wednesday 25/07/07

Deadlift
100x15
130x5
130x5
130x5
130x5
130x5

Strict Press
60x5
65x5
65x5
65x5
65x5

[Sam Cannons]

Thursday 26/07/07

Clean

80x5
80x5
80x5
80x5
80x5

2 Months ago 80kg was my 1RM for full cleans.

Kettlebell Snatch 32kg L/R Between BJJ rounds

10
10
10

[Sam Cannons]

Friday 27/07/07

Weighted Pullups 24kg

6,5,5,5,5

Weighted Ring Push Ups 20kg

7,6,6,6,6

[Sam Cannons]

Sunday 29/07/07

Red Arrow Hiking Track 3km Uphill

4 150m Hill Sprints (blue arrow look out track for those of you in cairns)

very close to puking today..... havent done hill sprints in a while.

[Sam Cannons]

Monday 30/07/07

1600
Fran

21-15-9 reps for time

Thruster (40kg)
Pullups

4.40 Close to a PR felt somewhat relaxed compared to last time

1800
Started back a BJJ class tonight.

[Sam Cannons]

Tuesday 31/07/07

Deadlift

140x3
140x3
140x3
150x1
160x1 New PR

[Sam Cannons]

Wednesday 1/08/07

Clean & Jerk

80x3
80x3
80x3
85x2 (current PR)
85x1
87.5x1
87.5x1
90x1 - NEW PR ! Thats 2 this week.

[Sam Cannons]

Friday 03/08– Monday 06/08

Was in Brisbane for ASCA course over the week end I managed to get in heaps rowing (a couple of 1km, a couple of 500m and a go at the eurofit interval system up to about 1200m or so) in the hotel ‘gym’ and a couple of hours of parkour, in Roma Street Parklands.

[Sam Cannons]

Wednesday 08/08/07

Deadlift

100x10
120x8
Worksets
140x3
140x3
140x3
150x2
150x1
150x1

[Sam Cannons]

Thursday 09/08/07

Cleans

80x5
85x3
87.5x3
90x2 (old 1RM)
90x2
90x2

Ring Dips

10
8kgx5
8kgx5
8kgx5
8kgx5

Shoulder was a bit funny for Jerks today so did some dips instead

[Sam Cannons]

Friday 10/08/07

OHS

50x5
50x5
50x5
50x5
50x5

Snatch Balance

40x3
50x2
50x2
50x2

Snatch

50x3
50x3
50x3
50x3

[Sam Cannons]

Monday 13/08/07

For Time

200 Kettlebell Snatches (24kg)

13.58

[Sam Cannons]

Tuesday 14/08/07

Deadlift

100x15
145x3
145x3
145x3

Clean

85x3
85x3
85x3
90x2
90x1
90x1
95x1 (NEW PR)
95x1

[Sam Cannons]

Wendesday 15/08/07
OHS

60x3
60x3
60x3

BJJ

[Sam Cannons]

Thursday 16/08/07

Pullups

24x5
26x5
26x5
26x5
28x4
28x4

Windmills L/R

24x5
24x5
24x5

[Sam Cannons]

Friday 17/08/07

Row

1k - 3.49
1k - 3.46
1k - 3.44

Back Squat

100x3
100x3
100x3

[Sam Cannons]

Monday 20/08/07

21-15-9

SDHP 60kg
Push Press 60kg

8.29

[Sam Cannons]

Tuesday 21/08/07

Clean
85x5
90x2
90x2

Started off well but was toast from Monday's WO. Went on with some foam rolling and a heap of stretching.

[Sam Cannons]

Wednesday 22/08/07

Clean

80x5
85x3
87.5x3
87.5x3
90x2
90x2
90x2

Floor Press

2x24kg x 10
2x32kg x 5
2x32kg x 5
2x32kg x 5

[Sam Cannons]

Thursday 23/08/07

OHS

40x15
50x7
60x3
60x3
60x3

Snatch

40x10
50x3
50x3
50x3
50x3
55xmiss

[Sam Cannons]

Friday 24/08/07

Pullups

25x5
25x5
25x5
25x5
25x5

Ring Pushups

30
30
30
30
30

[Sam Cannons]

Saturday 25/08/07

Tabata Squats

23,24,23,23,24,23,23,23

Score - 23

[Sam Cannons]

Sunday 26/08/07

Active rest

2.5km run

10min nice and slow

[Sam Cannons]

Tuesday 28/08/07

7x100m Sprints

[Sam Cannons]

Wednesday 29/08/07

Row 1km - 3.35

Deadlift

150x3

EuroFit Interval On rower

15sec on 15 sec off getting 65m each interval for 1500m

[Sam Cannons]

Thursday 30/08/07

1 Legged Deadlift

32x2 x 5
32x2 x 5
32x2 x 5
32x2 x 5
32x2 x 5

L-sits,COC, Stretch, Foam rolling.

Taking it easy this week letting my shoulder rest for a while. Feels great today but i just know if i go back to bjj on monday it will flare up again !

[Sam Cannons]

Friday 31/08/07

For Time

30 Deep Hang Power Cleans 60kg
1.35

10-15 min Later

CINDY
22 Rounds
No PR but it felt good, havent done this one in a long time

[Sam Cannons]

Monday 03/09/07

Deadlift

145x4
145x4
145x4

Dips

15
15
15

Well Cindy destroyed my legs for the whole weekend, even monday i had to change my plan to suite was going to take a shot a helen but i could really run for 3 efforts at max speed. Good news is my shoulder is feeling heaps better and actually managed to get some dips in today.

[Sam Cannons]

Tuesday 04/09/07

Power Clean & Jerk

80x5
90x3
90x3
90x3
95x2
95x2
97.5x1
100x1 PR

New PR, been waiting for the hundred. Jerk had a bit of a press at the end.

[Yuen Sohn]

Nice going Sam! Congrats on the triple digits.

[Sam Cannons]

Thanks Yoon, only started O-lifts a few months back and have been making good progress in the clean but not the snatch, i just dont do it enough at the moment.

[Sam Cannons]

Wednesday 05/09/07

Weighted Pullups

25x5
26x5
26x5
26x5
26x5

Weighted Dips

8x5
10x5
10x5
10x5
10x5

[Sam Cannons]

Thursday 06/09/07

Helen

8.43

Got a new plyo box today, it comes up just a bit higher than my waist. Mucked around with that a couple of set of 5-7 reps

[Sam Cannons]

Friday 07/09/07

Diane

4.04

[Sam Cannons]

Monday 10/09/07

Got another big box to jump on this one is about belly button hight.

5 Rounds For Time

7 Big Box Jumps
14 Knee to Elbows
21 Power Cleans 95lbs

.....forgot to start the timer i think it went for about 2 songs though.

[Sam Cannons]

Tuesday 11/09/07

Full Clean & Jerk

80x4
90x1 Double Jerk
90x1 Double Jerk
90x1 Double Jerk
95x1 Double Jerk
95x1 Double Jerk
95x1 Double Jerk

Power Clean & Jerk

100x1
100x1

Tactical Sit Ups (first part of a TGU)

24x3
32x3
32x3

[Sam Cannons]

Wednesday 12/07/09

Weighted Pullups

32x4
32x4
32x4
32x4
32x4

Weighted Ring Dips

16x5
16x5
16x5
16x5
16x5

[Sam Cannons]

Thursday 13/09/07

Complex
5 Pressing Snatch Balance / 5 Muscle Snatches = 1rep

40x1
40x1
50x1
50x1
50x1

[Sam Cannons]

Monday 17/09/07

So i start my new program today doing 3x3 this week

Power Clean
90x3
92.5x3
92.5x3

Back Squat
100x3
100x3
100x3

Strict Press
70x3
75x3
75x3

[Sam Cannons]

Tuesday 18/09/07

“Filthy 50”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Squats
50 Burpees
50 Double unders

I subbed normal squats for wall ball. (it was way to hot to be outside)

20.08

[Sam Cannons]

Wednesday 19/09/07

Swings 2x32kg

5,5,5,5,5

Front Squat Ladders 85kg

1,2,3
1,2,3
1,2,3
1,2,3

Weighted Pullups

32x5
32x5
32x5
32x5
32x5

[Sam Cannons]

Thursday 20/09/07

Fight Gone Bad (modified)

Snatch 16kg (30sec arm change)
Wallball 10kg
SDHP 32kg
Box Jump
Rock Push Press 30kg

3, 5min rounds, 2min rest

Score 395

[Sam Cannons]

Friday 21/09/07

Weighted Ring Dips

20kgx5
20kgx5
20kgx5
20kgx5
20kgx5

Over Head Squat

60x5
60x5
60x5
60x5
60x5

Deadlift

150x5

[Sam Cannons]

Saturday 22/09/07

Muscle Snatch

60x3
60x3
60x3

Heaving Snatch Balance

60x2
60x2
60x2

[Sam Cannons]

Monday 23/09/07

Power Clean

90x3
95x3
95x3

Back Squat

100x3
105x3
105x3

Strict Press

70x3
72.5x3
72.5x3

[Sam Cannons]

Tuesday 25/09/07

For Time

Red Arrow Hiking Track (approx 1.2km up hill)
4.01

4 x Blue Arrow Hill Sprints (approx 100m slalom track very steep)
34sec
35sec
32sec
37sec
As always with this run very close to biting the dust

[Sam Cannons]

Wednesday 26/09/07

Muscle Snatch

60x3
65x3
70x1+miss
65x3

Weighted Pullups

32x5
32x5
32x5
32x5
32x5

Front Squat Ladders 85kg

1,2,3
1,2,3

[Sam Cannons]

Thursday 27/09/07

Skipped the metcon today its been a bit of a sleepless week. Just did some more ladders, wasnt happy with yesturdays. I purchased 2 20kg dumbells so i also played with them.

Front Squat ladders 85kg

1,2,3
1,2,3

Complex - 3sets of 3reps each movment
Deadlift
Hang Power Clean
Split Jerk
Double Muscle Snatch

Turkish Sit Ups 2x20kg dumbells
10
10

[Sam Cannons]

Friday 28/09/07

Weighted Ring Dips

20x5
22x5
22x5
22x5
22x5

OHS

40x15
60x5
Stoped after one set shoulder felt a bit tingly

Deadlift

100x20
140x5
145x5

[Sam Cannons]

Monday 1/10/09

Power Clean

95x3
95x3
100x3
100x3
100x3

Back Squat

100x3
100x3
105x3
105x3
105x3

Strict Press

70x3
70x3
70x3
75x3
75x3

[Sam Cannons]

Tuesday 02/10/07

J.T
21-15-9
HSPU
Ring Dips
Pushups

9.40

5min Later

Annie
50,40,30,20,10
Double Unders
Situps

7.14 - Double under from sucks at the moment

[Sam Cannons]

Wednesday 3/10/07

Muscle Snatch
60x3
60x3
60x3
65x3
65x3
70x2+miss

Front Squat Ladders
80x1,2,3
80x1,2,3
85x1,2,3

[Sam Cannons]

Thursday 4/10/07

Using a 60kg Sled.

Sled Drag 50m
15 Push Press 40kg
Sled Pull 50m
15 Push Press 40kg
Sled Drag 50m
15 Push Press 40kg
Sled Pull 50m
15 Push Press 40kg

6.40

Sled drag was with harness and pull was using thick rope walking backwards

[Sam Cannons]

Friday 5/10/07

Deadlift

100x15
120x10
145x5

Weighted Ring Dips

20x5
20x5
20x5
20x5
20x5

[Sam Cannons]

Monday 08/10/07

Power Clean Ladders

80x10
95x1,2,3
95x1,2,3
95x1,2,3

Back Squat

105x3
105x3
105x3
105x3
105x3

Strict Press

70x3
70x3
75x3
75x3
75x3

[Sam Cannons]

Wednesday 10/10/07

Power Snatch

60x3
70x3
70x3
70x3
70x3

Front Squat Ladders

80x1,2,3
80x1,2,3
85x1,2,3

Pull Up Ladders

32x1,2,3
32x1,2,3
32x1,2,3

[Sam Cannons]

Thursday 11/10/07

CrossFit Mashup Tabata HSPU/BoxJump (http://media.crossfit.com/cf-video/CrossFit_MashupPatHSPUBoxJump.wmv)

Back to back Tabata

HSPU 10,9,8,8,8,7,6,6
Big Box Jump (29inch) 12,11,11,10,10,10,10

Total Reps
HSPU= 62
Box Jump=74

PAINFULL

[Sam Cannons]

Friday 12/10/07

Weighted Ring Dips

24x5
24x5
24x5
24x5
24x5

OHS

40x15
60x5

Deadlift

100x15
120x8
140 1,2,3 (Ladder)

[Sam Cannons]

Monday 15/10/07

Power Cleans

80x10
90x3
95x3
100x3
100x3
100x3

Strict Press

60x5
70x3
75x3
75x3
75x3
75x3

Back Squat

100x3
105x3
107.5x3
107.5x3
110x2

[Sam Cannons]

Tuesday 16/10/07

Dumbell Hang Squat Clean & Jerk 2x20kg

3x10

[Sam Cannons]

Wednesday 17/10/07

Power Snatch

60x5
70x3
75x3
75x3

Front Squat Ladders

80x1,2,3
85x1,2,3
85x1,2,3

Weighted Pullups

32x5
32x5
32x5
32x,1,2,3

[Sam Cannons]

Thursday 18/10/07

Fran

5.20

Immediately followed by 3 min round of BJJ no rest.

Pretty slow (4.36PR) havent been doing much met con lately.

[Sam Cannons]

Friday

Sick !!!

[Sam Cannons]

Monday 22/10/07

Power Clean

80x10
100x3
100x3
105x2
105x2
105x2

Kettlebell Front Squat 2x32kg

5,5,5,5,5

[Sam Cannons]

Tuesday 23/10/07

For Time

Swim 400m
8.49

Swim 50m x 3
40sec

200m Walking Lunges
6.10

Renegade Rows 2x20kg
3x6

[Sam Cannons]

Wednesday 24/10/07


Power Snatch

60x5
60x5
60x5
70x3
70x3
70x3
75x2

Weighted Pullup Ladders

24x1,2,3,4,5
24x1,2,3,4,5
24x1,2,3,4
24x1,2,3

Weighted Sit ups
32kg x5
32kg x5

Renegade Rows (dumbells)
2x20kg x6
2x20kg x6

Pretty Stiff in the butt today from yesterday lunges took a long time to warm up.

[Sam Cannons]

Thursday 25/10/07

16 Tabata Intervals

Long Cycle Clean & Jerk 24kg

Alternating arms each cycle for a total of 8 each arm.


6 reps each cycle for a total of 96reps (48reps each arm) in 8min

[Sam Cannons]

Saturday 27/10/07

L-Sit to Handstandx10 Singles

Kipping Pullups (sub max)

20,18,15,15

[Sam Cannons]

Sunday 28/10/07

Swim 400m

8.20

[Sam Cannons]

Monday 29/10/07

Back Squat

100x3
100x3
100x3
100x3
100x3

Snatch Grip Deadlift

60x3
80x3
100x3
110x3

Push Press

60x3
70x3
80x3

[Sam Cannons]

Tuesday 30/10/07

Power Snatch

60x5
70x3
75x3
75x3

Muscle Snatch

70x3

Turkish Situps

24kg each arm x5,5,5

3 rounds for time of:
50 m sprint
10 box jumps
20 cross chops (24kg)

4.10

[Sam Cannons]

Wednesday 31/10/07

Front Squat 75%x3 x5

75x3
75x3
75x3
75x3
75x3

Clean Pull
90x3
100x3
110x3
120x3

Rack Jerks Behind Neck

70x1
80x1
80x1
90x1
90x1
100x1

3 Rounds

20 Swings
20 Pullups
20 Wind Shieldwipers

5.45

[Sam Cannons]

Friday 2/11/07

Hang power clean + push jerk - 5 x 2 Light

80x2
80x2
85x2
85x2
85x2

Snatch balance - work up to a heavy double

40x2
50x2
55x2
60x2

Pull-ups - 3 x sub max

Deadhang x15,15,15

3 rounds for time of:
25 Double-unders
10 1-arm DB split snatch (per arm) - 20kg
10 OH Situps 2x20kg dumbells

6.07

[Sam Cannons]

Saturday 3/11/07

Snatch - up to a heavy single

40x3
50x2
55x1
57.5x2
60x1
65x1
67.5x1

Clean & Jerk - up to a heavy single

80x3
90x2
95x1
97.5x1
97.5x1

OH Sit ups
2x20kg x10,10

Windmills
20kgx5,5

[Sam Cannons]

Monday 5/11/07

Front squat - 80% x 3 x 5
80x3
80x3
80x3
80x3
80x3

Clean deadlift - triples up to 100% x 3 (% of clean)
90x3
100x3
120x3

Push press - 5 x 3 - try to increase load from last week
80x3
80x3
85x3
85x3
87.5x3

Deadhang Pullups - 3 x sub max reps
15,15,13

[Sam Cannons]

Wednesday 7/11/07

(Couldn't train on tuesday so i did tuesdays and wednesday work out today with out the met cons)

Muscle clean + tall clean - 1 + 1 x 5 - load that allows speed and tight technique
80kg

Push jerk + split jerk - 1 + 1 x 3
80kg


Back squat - 80% x 3 x 5
100x3
100x3
100x3
100x3
100x3

Snatch pull
60x3
80x3
80x3
80x3

Rack jerk - heavy single
80x1
90x1
100x1

[Sam Cannons]

Friday 9/11/07

3-position muscle snatch (high hang, hang, floor) - 3 x 3
50kg
55kg
60kg - missed from high hang
55kg

Overhead squat - work up to a heavy double
60x2
65x2
70x1+miss

Deadhang Chins - 3 x submax
15,15,15


3 rounds for time of:
1/2 Tabata row (4 rounds of 20 sec sprint / 10 sec rest)
25 Sit-ups
Didnt time

[Sam Cannons]

Saturday 10/07/11

Snatch - max for the day
40
50
55
60
65
67.5

Clean & Jerk - max for the day
80
90
95
97.5

Back squat - max for the day
100
105
110

No PR's today

[Sam Cannons]

Monday 12/11/07

Back squat - 83% x 3 x 5
105x3
105x3
105x3
105x2
105x2

Snatch Deadlift - work up to 110% x 3 x 3
70x3
100x3
110x3
110x3

Push Press - 5 x 3 - try to increase the load from last week
80x3
85x3
87.5x3
87.5x3
90x2

Deadhang Pull-ups - 3 x Submax reps
15,15,15

Windmills - 3 x 6
24kg

[Sam Cannons]

Tuesday 13/11/07

Muscle snatch + snatch balance - 2(1 + 1) x 5 - heaviest you can manage.

50
55
60
60
60

Power clean + jerk - work up to heaviest for the day; drop 15% for 2 more singles

80
90
100
105
110-miss
105

4 rounds for time of:
10 kte
12 dumbbell push press 2x20kg
15 sandbag zercher cleans 30kg

6.10

[Sam Cannons]

Wednesday 14/11/07

Front Squat – 83% x 3 x 5
85kg

Clean pull – 95% x 3, 100% x 2, 105% x 2
95x3
105x2
110x2
115x2

Rack jerk behind the neck – work up to a heavy single
80
90
90
Called it quits there today, shoulder was feeling a bit funny.

3 rounds for time of:
10 Double kettlebell snatche 2x16
20 Kipping Pull-ups
30 Ball slams – 12kg
8.10

[Sam Cannons]

Friday 16/11/07

Snatch balance – work up to a heavy single

40
50
55
60
60
62.5

2-position snatch – floor, hang – 60% x 4 sets

50

2-position clean + push jerk – floor, hang – 60% x 3 sets

80

[Sam Cannons]

Saturday 17/11/07

Snatch - max for the day
40
50
60
62.5
65
67.5

Clean & Jerk - max for the day
80
90
92.5
95
97.5


Front squat - max for the day
90
95

[Sam Cannons]

Tuesday 20/11/07

Front Squat 85%x3x3
60x5
85x3
85x3
85x3

Clean Pull
100x2
110x2
120x2

Push Press
80x3
90x3
90x3

Dumbell Power Snatch L/R
25x3
30x3
35x3
37.5x3
40x3

Renegade Rows
2x25kg x 6
2x25kg x 6

[Sam Cannons]

Thursday 22/11/07

Power snatch - work up to a moderately difficult double and stay for 3 sets
40
50
60
60
60

Power clean + jerk - same as power snatch
60
70
80
90
90
90

Front squat - take up to med/heavy single - NOT a max effort
60
70
80
85

[Sam Cannons]

Friday 23/11/07

-Snatch - work singles up to 60% - 3 sets
40
50
50
50

-Clean & Jerk - same as snatch
60
80
80
80

[Sam Cannons]

Monday 26/11/07

Complex

Muscle Snatch
Snatch Balance
OHS
Sotts Press

20
30
35
40
40
40

[Sam Cannons]

Tuesday 27/11/07

Snatch - work up to a PR attempt
40
50
60
65
67.5 no pr

Clean & Jerk - PR attempt
80
90
90
100
105x
100

Front squat - PR attempt
90
95
100

[Sam Cannons]

Monday 3/12/08

-Snatch - work up to 75% X 1 X 5
40
50
55x1x5

-Clean & jerk - work up to 75% x 1 x 5
60
70
75x1x5

-Front squat - work up to 75% x 2 x 3
60
70
75x2x3

[Sam Cannons]

Tuesday 4/12/08

Snatch - work up to 80% x 1 x 5
40
50
60x1x5

Clean & Jerk - work up to 80% x 1 x 5
60
70
80x1x5

3-position muscle snatch - bottom to top - med weight x 2 sets
50x1
60x1

[Sam Cannons]

Wednesday 5/12/07

Snatch - 85% x 1 x 4
40
50
60x1x4


Clean & Jerk - 85% x 1 x 4
60
70
85x1x4


Front squat - 85% x 2 x 3
80
85x2x3

[Sam Cannons]

Thursday 6/12/07

Snatch - 80% x 1 x 3
40
50
60x1x3

Clean & Jerk - 80% x 1 x 2
80x1x3

3x400m Runs

[Sam Cannons]

Friday 7/12/08


Snatch - 90% x 1 x 3
65
65
65

Clean & Jerk - 90% x 1 x 3
90
90
90
- Double Jerks

Front squat - 90% x 2 x 3
90x2
90x2
90x2

[Sam Cannons]

Monday 11/12/07

Snatch - 85% x 1 x 4
60
60
60
60

Clean & Jerk - 85% x 1 x 4
85
85
85
85
Double Jerk

Front squat - 85% x 2 x 3
85x2
85x2
85x2

[Sam Cannons]

Tuesday 12/12/08

Muscle snatch + snatch balance - work up to a med/heavy muscle snatch - 1 + 2 x 3 sets
50
60
60

Snatch - 80% x 1 x 5
60x1x5

Clean & Jerk - 80% x 1 x 5
80x1x5

[Sam Cannons]

Wednesday 12/12/08

Snatch – 90% x 1 x 3
40x3
50x2
60x1
60x1
60x1
62.5x1
62.5x1

Clean & Jerk – 90% x 1 x 3
80x2
90
90
90

Front Squat – 90% x 2 x 2
90
90

[Sam Cannons]

Friday 14/12/07

Muscle clean + Tall clean – 1 + 1 x 3 – keep light, work technique
50
50
50

Snatch – 80% x 1 x 5
40
50
60x1x5

Clean & Jerk – 80% x 1 x 5
80x1x5

[Sam Cannons]

Saturday 15/12/07

Snatch – 95% x 1 x 2
40
50
60
65x1x2

Clean & Jerk – 95% x 1 x 2
80
90
95x1x2

Front Squat – 90% x 2 x 2
90x2
90x2

[Sam Cannons]

Monday 17/12/08

Snatch - 100% x 1 x 1
40
50
60
65
67.5
70 (100%)

Clean & Jerk 90 % x 1 x 1
80
90

Front squat - 90% x 2 x 1
90x2

[Sam Cannons]

Tuesday 18/12/07

Snatch - 80% x 1 x 2
60x1x5

Clean & Jerk - 80% x 1 x 2
80x1x3 double jerks

[Sam Cannons]

Wednesday 19/12/07

Snatch - 90% x 1 x 1
40
50
60
62.5

Clean & Jerk - 100% x 1 x 1
80 jerkx2
90
100
100

Front squat - 90% x 2 x 1
90x2

[Sam Cannons]

Friday 21/12/07

Snatch - 80% x 1 x 2
60x1x5


Clean & Jerk - 80% x 1 x 2
80x1x5 double jerk

Pull ups 10x6 (10 reps between every set of O-lifts)

[Sam Cannons]

Saturday 22/12/07

Snatch - 95% x 1 x 1
60
65
67.5

Clean & Jerk - 95% x 1 x 1
80
90
95
95

Front squat - 90% X 2 X 2
95
95

[Sam Cannons]

Sunday 23/12/08

Helen 9.50

I was stoked with this time, i havent done any metcon for ages and mentally struggled big time but managed to push through.

[Sam Cannons]

Saturday 29/12/08

Snatch - 80% x 1 x 3
60x1x4

Clean & jerk - 80% x 1 x 2
80x1x3 double jerk

Front squat - 90% x 1 x 1
90x2x1

Pullups 7.5kgx5 x8
Dips 7.5kgx4 x8

[Sam Cannons]

Wednesday 2/1/08

Snatch - 90% x 1 x 1
40 tall snatch x1x3
60x1
65x1

Clean & Jerk - 90% x 1 x 1
80x1
90x1
90x1

Mini Band Assisted Front Levers 6x10sec

[Sam Cannons]

Thursday 3/1/08

Snatch - 85% x 1 x 2
40
50
60
65

Clean & jerk - 85% x 1 x 2
85x1x3

pullups/dips 7.5kgx5 x 4

[Sam Cannons]

Monday 7/01/08

Complex
Muscle Snatch-Snatch Balance-OHS-Sotts Press
20x1
30x1
40x1
40x1

Power Clean-Front Squat-Tall Clean-Clean-Power Jerk-Split Jerk
40x1
40x1
50x1
60x1

[Sam Cannons]

Tuesday 8/1/08

Snatch - Record attempt
40
50
60
65
70
72 new PR
72 miss

Clean & jerk - record attempt
80
90
95
100
102.5 new PR

So that closes out the Bulgarian Cycle, i stuffed it up with to much time off due to travel and work.

[Sam Cannons]

Wednesday 9/1/08

Diane

5.05

[Sam Cannons]

Thursday 10/01/08

Snatch
40
50
60x1x3

Helen
10.10

[Sam Cannons]

Friday 11/01/08

Big stretch session

[Sam Cannons]

Sunday 12/01/08

Pistols
10L/R x 5

L-Pullups
10 x 5

[Sam Cannons]

Monday 13/01/08 - Sunday 20/01/08

Way to much travel in January really fucked up my training, this week was just a bit of O-lift, a few 400m runs, and some kettlebells. I didn't really record anything though.

[Sam Cannons]

Monday 21/01/08

Day 1 Strength Cycle #2

Back Squat 75%x3x5
90
90
90
90
90

Snatch Grip Deadlift up to 105%x3
60x3
80x3
80x3
80x3

Push Press 5x3
80x5
80x5
80x5

Pull Ups 3xmax
10kgx10
10kgx10
10kgx10

Turkish Get Up Sit ups
24kgx6 L/R
24kgx6 L/R

Going to really work on the Front Lever and Planche this year
6x10sec each
Tuck Planche
Tuck Front Lever

[Sam Cannons]

Tuesday 22/01/08

3 Position Snatch 60% x3

50kgx3

Muscle Snatch + Snatch Balance 1+2x3

60kgx3

[Sam Cannons]

Wednesday 23/01/08

Front Squat 75% x3x5

75kgx3x5

Clean Pull 100%x3 103%x2 105%x1

100x3
105x2
110x1

Rack Jerk behind the neck - up to a heavy single

80
90
100
105

[Sam Cannons]

Thursday 24/1/08

4 Rounds for time
5 KB upright rows
5 KB Swings
5 KB Snatches L/R

Using a 32kg bell - 3.40

10 min later

3 Rounds for time
10 Burpees
10 Sandbag Cleans (40kg)
400m Runs

9.09

[Sam Cannons]

Friday 25/1/08

Snatch Push Press + OHS 1+2 Heavy
40
50
60
70

Power Clean + Push Press + Power Jerk x3

60x3

[Sam Cannons]

Saturday 26/01/05

Snatch Max
40
50
60
65
70
72.5 current PR
75 miss

Clean & Jerk Max
80
90
95
100
102.5 current PR

[Sam Cannons]

Sunday 27/1/08

Mini Cindy

10 Min for max rounds

5 Pullups
10 Pushups
15 Squats

13 rounds @ 9.55

[Sam Cannons]

Tuesday 29/1/08

Front Squat 80%x3x5

80kgx3x5

Clean Pulls up to 110%x3

100x3
110x3
115x3

Push Press 5x3
80x5
90x5
90x5

Pullups
3x10 with 7.5kg

DB Overhead Situps 6x3
2x20kg DB x6x3

Couldn't train on Monday, my legs refused to.

[Sam Cannons]

Wednesday 30/01/08

AM
Back Squat 80% x3x5

100x3 x5

Snatch Pull

70x3
80x3
80x3
80x3

Rack Jerks

80
90
100
105

PM
Gymnastics

45 min on Rings and PBars working MU's, Lever Progressions, Swings, Assisted Tic Tocs
30 min tumbling, handstands, parkour

[Sam Cannons]

Thursday 31/1/08

Hang Squat Clean + Clean (2+2)

60kg x 4

Power Jerk + Split Jerk L/R (1+1+1)

80kg x 4

Assisted Tic Tocs using a mini band
Front Lever 10 sec to Back lever 10secs x 1 x 5

[Sam Cannons]

I pretty much lost my entire log for Feb ! Rather than trying to piece it together i will just start again. I finished the strength cycle towards the end of the month and then played around with some met cons.

Some notable WO for Feb

- 14 round Mini Cindy (10min)
- 9.05 Helen
- 25 consecutive ring dips
- 5 consecutive muscle ups
- rafter pullup (photo comming soon)
- 2 reps on the number 2 COC gripper
- 27 consecutive hand stand pushups
- Straddled 5 sec front lever

[Sam Cannons]

Since Xmas i have had to travel for work at least 1 week out of the month, consequently i have not been able to finish one cycle as Rx. I've got no travel planned in the next 4 weeks so I should be able to follow the 4 week cycle perfectly. I have started the 5th cycle (strength)

Monday 3/3/08

Back squat – 78% x 2 x 5
100x3x5

Snatch deadlift – heavy single
60x5
80x3
100x3
100x3
100x3

Push press – 5 x 3
Sub FULL ROM HSPU on parralletes
5 x 3 reps

Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
3x8 with 12kg

Glute-ham sit-ups – 3 x 15
equip problem sub Over Head Situps
3x10 with 2x 20kg dumbells

Finished BJJ with a set of max HSPU got 21

[Sam Cannons]

Tuesday 4/3/08

Power Clean + Push Jerk + Split Jerk L/R x4

80kg

Tall Snatch 5x3

50kg

3 rounds
8 dumbell l/r 20kg
5 ball slams 10kg

1 min rest

3 rounds
5 tuck jumps
12 cross chops 24kg

[Sam Cannons]

Wednesday 5/3/08

Got caught out on time today.

Managed the Front Squats 75% x 3 x 5

80kg x3x5

Gymnastics

Rope Climb - 3
Ring Dips 50 total (20,20,10)
Pullups 100 total (10 dead 10 kip x 5)
Body Rows 50 total (20,20,10)
Straddled Ice Cream makers 10x1
Assisted Tic Tocs 5x2 (front lever, inverted, back lever =1)
Press to handstand Practice 15x1 (from a tuck sit)
Stall bar Leg Raises 5x5
GHD sit ups 2x25

[Sam Cannons]

Thursday 6/3/08

30 mins of Double under practice, starting to get them down pat.

[Sam Cannons]

Friday 7/03/08

Snatch up to heavy single

40 tall snatch x5
50x2
60x2
65x1
67.5x1
67.5x1

Clean and Jerk up to heavy single

80x2
90x2
100x1
100x1

[Troy Archie]

Hey Sam, I'm curious how how you found this routine (http://performancemenu.com/forum/showthread.php?t=1582) treat you and how long you used it. Thanks

[Sam Cannons]

I ran with it for 4 weeks, got decent results, mostly power clean and deadlift, didnt actually get much more on the squat, but i managed to keep a good conditioning base. Looking back i like the Pmenu strength cycle more.

[Sam Cannons]

Saturday 8/03/08

Snatch up to a heavy single

40x3
50x3
60x2
65x1
67.5x1
67.5x1

Clean and Jerk up to a heavy single

80x3
90x2
95x1
100x1
100x1

[Sam Cannons]

Monday 10/03/08

Front Squat 80%x3x5

90x3x5

Clean Pulls up to a heavy single

100x3
110x2
120x1
140x1
140x1

Full ROM HSPU

3,3,3,3,3,3

Pullups 12kg

12,10,10

Windmills 24kg

5,5,5

[Troy Archie]

30 mins of Double under practice, starting to get them down pat.

Any tips or advice to double unders?

[Sam Cannons]

Hey Troy i'm no expert but just practice all the time, add it in to warm ups for a few sets. Check out the crossfit video section and look up the Buddy Lee stuff.

[Sam Cannons]

Tuesday 11/03/08
Light and Fast

Snatch Complex

PS,OHS,SB,SB

20kg
40kg
50kgx5

[Sam Cannons]

Wednesday 12/03/08

Gymnastics

Ring Dips 50 total
Pullups 100 total alternating 5 dead hang 5 kipping
Body Rows 50 total
Stall Bar Shin to Chins 5x5
Ice Cream makers 5x3 Straddled Front levers
GHD Sit ups 2x25
Press to Handstand 20 mins practice from L-sit about 10-15 singles

[Sam Cannons]

Thursday 13/03/08

Doing WED WOD today

Back Squat

105x3x5

Snatch Pulls

80x1
90x1
100x1
100x1
100x1
100x1

Rack Jerks - stayed a bit lighter and really concentrated on tech

80x3
90x2
90x2
90x2
90x2

MINI CINDY (10mins)

13 rounds + 5 pullups