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Cosmo Mazza
06-20-2008, 11:31 AM
Trying to figure out some "hybrid" programming with the intention to add some skating endurance and overall strength simultaneously.

Played around last week:

Squat, Press, Deadlift

Squat: 225 x 2 x 2; 245 x 2 x 4; 245 x 3 x 3 (21 total reps)
Press: 115 x 3 x 5; 125 x 3 x 2 (21 total reps)
Deadlift: 275 x 7 (grip) + 3 more

Jumped rope for a while between squat rounds

Finsished with 20 clap push-ups, 30s jump rope, and 20 more clap push-ups, then 5 each side lying windshield wipers

Cosmo Mazza
06-20-2008, 11:40 AM
The model for the summer will roughly be:

Mon: Oly lift + Compound (with or without plyos mixed in), Metcon (prefer heavy)

Tuesday: MMA (maybe 2nd workout with spints/bodyeight)

Wednesday: Hockey

Thursday: MMA (maybe 2nd workout with spints/bodyeight)

Friday: Oly lift + Compound (with or w/out plyos, or speed sets), Metcon (prefer heavy)

Sat: Rest or wildcard

Sun: Rest

Monday June 20th

Muscle Snatch
95 lbs x 2 x 2 reps
115 x 2 x 2 reps
125 x 2 reps

O'head Squat
95 x 3 x 5 reps
115 x 2 x 5 reps (got good lockout and felt best at end)

Pull-ups
45 lbs x 2 x 5 reps

Mini Tabata (4 each: push up, squat, bike (level 10))
PU: 36, 36, 25, 20
Sq: 18, 16, 15, 15
Cycle 4 x 100+ RPMs

Cosmo Mazza
06-20-2008, 11:42 AM
MMA - rolled easy with guard work
hockey - short fast paced shifts
MMA - takedowns

Cosmo Mazza
06-20-2008, 11:47 AM
Added handstand practice to warm-up (against wall)...45s...took a while to recover.

Clean from floor
135 x 2
155 x 2
165 x 2

Hang Squat Clean
165 x 2
175 x 2 x 2 reps

Front Squat (30 seconds jump-rope and 5 24" box jumps after each)
185 x 2 x 5 reps
205 x 2 x 5 reps (go for 205 across next time)

Metcon:
3 rounds:
5 jump squats with 45# bar
5 pull-ups with 45#
5 dips with 45#
20 seconds hard on the bike (level 11, 100+ RPM)

took a long time (12+ minutes) because too many people standing around hogging dip station.

Garrett Smith
06-20-2008, 12:27 PM
Cosmo,
Make sure not to take your gymnastics holds too close to failure, then they will take a long time to recover from. Also, when training balance-centric gymnastics activities, doing more sets will make your balance benefits more pronounced than simply gutting it out to stay up longer.

Hope you don't mind my posting in your journal...

Cosmo Mazza
06-22-2008, 05:24 PM
Wow, I'm psyched for the help...and that's a big help...I was trying to go to failure and it wiped me for a few minutes. I do the same on paralletes so now I will change all around...my balance needs help.

Today I worked out with my son (12 yo) to help him (and me) with hockey off season training.

warmed-up with agility ladder races.

We did 2 rounds (2 minutes rest between each round) of: 30 second intervals (no rest between exercises) of the following:
push-up
air squat
pull-up (him ring reverse row)
forward lunge
sit-up exchanging 8# mb at top (2 in a row = 1 minute)
backward lunge
ring dip (him seated dip)
jumping split squat

Then shuttle sprints in garage (each up and back lap is ~ 15 yds, 15 sec rest between):
4 laps
3.5
3
2.5
2
1.5
1

Then he did 45 second sprints on rower x 2 and I did snatch balance x 2 x 5 reps.

Fun!

Cosmo Mazza
06-23-2008, 05:12 PM
Warm-up

Ring pull throughs, L pulls, parallette planche, push-ups, sit-ups

Hang Power Snatch
65x5
65x5
75x5
75x5
95x5

Hang Power Clean
135x5
155x5
165x5

Split Jerk (power clean from floor then 3 jerks)
155x3x 3reps

Press (same as jerk)
135x3x3 reps

Speed Sets of Clean Pulls (DL with a jump shrug @ top)
235 x 1 every 30 seconds for 15 total

205 power clean for fun, felt easy after the pulls

Metcon:

2 rounds of:
5 reps: sandbag clean, sit-out like end of TGU, bridge bag over, pull it back on top and TGU (tight to body)
30 seconds row
8:30

Then 30 seconds HS hold with shrug emphasis

Cosmo Mazza
07-03-2008, 10:44 AM
Experimenting with IF, planning to fast most days for 15-18 hours. (Day 2)

W/U with HS practice focused on the shrug and keeping straight

Tall cleans- need work tended to drop and inch or so before the shrug

95 x 2 x 3 reps
115 x 3 reps
135 x 3 reps

Speed squats
135 x 11 x 2 reps on the minute

OHS practice with 95#...did a few but didn't feel solid

Metcon:
Row - 200M sprint/100M paddle x 5 (started with 100m paddle)

1600M in 6:42

First couple rounds kept pace in the low 1:40s on the sprint but slipped into the 1:50s on the last 3.

Cosmo Mazza
07-04-2008, 11:31 AM
W/U with agility ladder drills with Brett (12)

3 x circuit below with Brett (me with 20# vest), 30 seconds each, 30 seconds between complete circuits

Scissor jumps
sit-ups (with medicine ball)
mountain climber
clap (or as explosive as possible) push-ups
burpee
pull-ups
lateral lunges
lying twist

Cooled down with (no vest) 10 ring dips, 20 consecutive pull-ups, 5 dips and Lsit hold for a few seconds.

Then some stretch and dowel shoulder dislocates. Working to lock-out tris and shoulders.

Cosmo Mazza
07-05-2008, 11:09 AM
Ring and HS w/u

Snatch balance (little dip to get started)
65, 75, 95, 105 x 3 reps (vg lock-outs, solid)
115 x 2 (solid and fell out of # 3)

Push Jerk
155 x 3 x 4 reps
155 x 5 reps
165 x 5 reps

Deadlift
285 x 10

Metcon (with Brett)

Run the straights x 4 laps

Cosmo Mazza
07-07-2008, 10:57 AM
W/U: HS and inverted hangs/partial planche

Mid hang snatch:

Had trouble keeping the bar path vertical...

45, 65, 85 x 3 reps
95 x 2 reps (fell out on 3rd)

Tall Clean

135 x 2 x 2 reps

Back Squat

225 x 4 x 5 reps
235 x 5 reps

Metcon

100m run, 20 45# plate cross chops, 25 p/u, 20 sit-ups x 3 rounds

round 1: 3:30
round 2: 4:00
round 3: 4:30

total = 12 flat

Round 2 and 3 mixed crunches with full range, legs flat, s/u to shorten time...pull-ups were limiting factor physically

Cosmo Mazza
07-14-2008, 07:14 PM
hotel workout

1 arm db snatch (45# max @ hotel) practice

45 # (each hand) db bulgarian split squat (rear leg on bench)
5 x 5 reps

Metcon:
3 rounds (w/ 45# db):

10 db half moons
5 turkish get-ups

6:30

Cosmo Mazza
07-16-2008, 10:44 AM
hotel still

practiced (45#) db hang cleans and snatches (2 x 3 reps each)

45# dumbell step-ups to bench
5x5

Metcon:
3 rounds

10 bench jump
6 renegade row push-ups w/45# db
3 headstand to press
5 sumo dl high pull with both 45# db

Then tabata bike:
20s over 100 RPM followed by 10s easy pedal

Then 1 minute plank, 30s side plank each side

Cosmo Mazza
07-18-2008, 09:01 AM
July 17

w/u and then bike intervals

20 seconds over 100 RPM then 20 seconds easy pedal for 10 minutes on level 8


July 18
w/u and then burpee intervals

30 seconds and 30 seconds off for 10 minutes

got 9 per 30 seconds on the first one so kept to it for the remaining intervals...90 burpees total

...last day in hotel...

Cosmo Mazza
07-21-2008, 06:46 PM
w/u +

Muscle snatch:
65, 75, 95, 115 x 2 reps with OHS after 2nd rep...fell out twice on 115...kept doing 1 snatch til got it.

Power Clean:
135, 145, 155, 165, 185 x 5 (barely made #5 @ 185

Metcon:
3 rounds:
1 minute jumping jacks, 20 sit-ups w/10#, 20 cross chops with 45# plate
8:00 flat

285 x 10 mixed grip DL (tried clean grip first but failed @ 2)

15 pull-ups with vest

Cosmo Mazza
07-25-2008, 02:48 PM
7/22 - Stand-up jiu jitsu
7/23 - Hockey

7/25
Yard work warm-up

Tall Snatch
Bar w/u
65# x 4 (about 40% max)

Push Jerk (full clean to rack position)
155 x 4 x 5 reps
165 x 5 reps

No Metcon today...

Cosmo Mazza
07-26-2008, 07:44 PM
Metcon only today...

3 rounds for time:
500M row (did 60 strokes...about 2 minutes each)
10 DB swings w/70#
10 sandbag bear hug squats
10 pul-ups

12:05

cool down with some ring pull throughs, HS practice, a few headstand to press, 5 ring dips, and 20 sit-ups

Cosmo Mazza
07-28-2008, 10:23 AM
pull-up, HS, etc w/u

Tall clean then tall clean + jerk
95, 135, 135

Front Squat
215 x 4 x 3

Metcon
8 rounds:
50 skips w/rope
5 weighted pull-ups (45#)
5 plate slams from knees (25#)

11:44

Cosmo Mazza
08-01-2008, 10:56 AM
w/u

Snatch Balance

95 x 2 x 3 reps


Push Jerk

175 x 3 x 3 (from rack)


Clean Pulls (speed)

245 (1 every 30 seconds, 10 or 11 total)

Muscle-ups

1 every 30 seconds (9 rounds then a double on round 10)

Metcon

3 rounds
2 minutes shadow boxing
10 push-ups w/feet elevated on ball
5 weighted pull-ups (45#)

Core
1 min standard plank
30 seconds plank each side

Vertical jump test
22"

Cosmo Mazza
08-04-2008, 05:12 PM
w/u

Snatch Practice
65 x 2, 95 x 2 - felt good once I got some power into it, otherwise NG

Power Clean
195 x 4 x 3 reps (good second pull power, felt good)

Metcon

4 rounds:

135# thruster x 5
22# weighted pull-up x 8
med ball cross chop x 8

8:44

Superman plank x 20 seconds...

Cosmo Mazza
08-15-2008, 12:07 PM
Warm-up

No oly, burgener only

Front Squats

215 3 x 3 reps
215 2 x 4 reps

Shoulder Press

135 3 x 3 reps

Trap Bar Deadlift

275 x 10

45# Weighted Chins x 10

Metcon
3 rounds:

30 double unders
10 weighted sit-ups (45#)
20 incline push-ups (as explosive as possible)
20 back extensions

11:30

Cosmo Mazza
08-18-2008, 10:03 AM
warm-up, burgener, no oly's just a few bar OHS

Speed Jump Squats

145 x 10 x 2 reps (each set on the minute for 10 minutes)

HSPU

8 x 3 reps (each set on the minute for 8 minutes), even though I didn't make it, I tried to get off the floor each rep

Metcon:

3 Rounds:

500 M row
10 box jumps ( mid-thigh, but did 4-5 add'l above waist on rd 1)
20 pull-ups

14:23

Cosmo Mazza
08-22-2008, 11:56 AM
burg w/u

(need to get back to gymnastic w/u...didn't feel like enough)

Hang Squat Clean

185 x 3 x 1

should have gone lighter with multiples

Push Jerk (clean from floor)

175 x 5 x 3 reps


metcon later...

Cosmo Mazza
08-24-2008, 04:46 PM
light ring warm up

Metcon only today...modified Helen

12:04

3X
500 M row
21 55# db swing
at least 8 rope pull-ups and remaining kip bar pull-ups (r1: 10 rope, r2: 8 rope, r3: 8 rope)

Rowing caused r2 and r3 swings to be broken (not typical) and all pull-ups broken

Cosmo Mazza
08-25-2008, 10:21 AM
w/u

Back Squats

Intended to do 3x3 but felt good so did 5x3

245 x 5 x 3 reps


Hang Snatch (mixed between squats)

45, 65, 85, 95 x 3 reps

Clean Pull

245 x 3 x 3

Metcon

1/2 Heavy Tabata (4 tabata rounds)

45# Pull-ups - about 4 each round then dead hang
HSPU - about 4-6 each round then hold -fell in the last 2 then did push-ups
Plank - regular, each side, regular
Max jump - about 6 reps each round to at least 20"

Cosmo Mazza
08-29-2008, 04:26 PM
W/u

Hang clean

65 - 95 x 3 (with a few presses for w/u)

Overhead Press

135 x 4 x 3
135 x 1 x 5

Been a long time for OHS so:

135 x 2 x 1
95 x 5 (rock solid

Pull-ups

All with vest

added 20# MB for 6 (it fell)
again added MB for about 8 then it fell and did 6-7 more with just vest

15 Ring Dips

Cosmo Mazza
09-02-2008, 06:21 PM
Ring warm-up

Heavy Metcon

All with weighted vest:

5 rounds:
5 x sandbag shoulder then walking lunge 1 left 1 right
5 ring pull-ups
5 ring dips
6 35# plate cross chops

1 each with weighted vest
20 MB wall shots to ceiling
1 minute sandbag carry

Cosmo Mazza
09-05-2008, 10:04 AM
Ring series x 3 (MU roll back to inverted hang, reverse planche, forward planche)...did on leg on two to work static position strength

Tall snatch + 2 hang power snatch

45, 65, 95, 115

Push Jerk

175 x 3 x 5 reps

felt good, rep 5 was strongest on all because needed form to be great to get it...and it was. rep 3-4 was worst on all

No metcon...just 2 hours of yardwork

Cosmo Mazza
09-13-2008, 07:44 PM
Ring series w/u

Snatch w/u

worked up to 95# doubles
95 # snatch then 5 rock solid OHS

115# snatch missed doing it cleanly twice but muscled it up/weight was fine but technique failed

Squat Clean

185 x 2 x 3
on set # 3, the first one was perfect and easy but fell out of next two


Deadlift

275 x 10

Cosmo Mazza
09-20-2008, 01:35 PM
ring w/u

Muscle Snatch

up to 115 x 3 reps

135 x 2 reps (more of a power snatch, and didn't lock out until late)

Jerk (from power clean)

185 x 3 x 3

Power clean 205 2 x 1 rep (thought I'd try jerk but wouldn't happen)


Metcon

Lean and mean tabata (4 intervals each)

Weight vest pull-ups - 7, 5, 3, 4
35# cross chops - 10, 10, 11, 10
Hand stand (against wall, worked to shrug shoulders and extend fully) - felt best with extended shoulders
Weight vest squats - 13, 14, 13, 15

Cosmo Mazza
09-22-2008, 01:09 PM
W/U


Hang Squat Clean up to 135


Front Squat

215 x 3 x 5 reps


Weighted Dips

45# x 2 x 5 reps

Cosmo Mazza
09-29-2008, 12:00 PM
w/u:

Hang clean
135 x 3, then hang power clean 135x3, 155 x 2

Shoulder Press
135 x 3 x 5 reps

155 x 1 (after squats)


Speed (jump) Squat

155 x 2 (on the minute for 10 minutes, 3 on the last set)


Metcon:

3 rounds
1 minute jump rope
5 x waist high box jump
3 x pull-ups (pull and kip from low bar to high bar)

6 minutes total

Cosmo Mazza
10-03-2008, 02:00 PM
SPEAR and ring gen. w/u

Hang snatch

65, 95, 115 x 3

135 power 2 x 1 rep

Deadlift

285 + vest

5x5 (grips: set 1 2 front then mixed, set 2+3 hook, set 4+5 mixed)

Rope Pull-ups

w/vest 5, 5, 3

Cosmo Mazza
10-06-2008, 11:35 AM
SPEAR W/U

Hang Power Clean

135, 155, 175 x 3

Push Jerk

185 5 x 5 reps (very last reps missed lockout)

Pull-ups

70 lbs 2 x 5 reps

Band ab work

Cosmo Mazza
10-13-2008, 04:24 PM
SPEAR warm-up

Crossfit WOD:

5 rounds:

2 min bag work/jump rope
20 x 25# sit-up
15 x 245 trap bar DL

18:24

Then:

Weighted Dips

45# x 5, 10
90# x 5

Weighted Pull-ups
70# x 5
45# x 5

10 HSPU
Planks (all 3 directions)

20 kipping pull-ups

Cosmo Mazza
10-24-2008, 02:33 PM
jump rope and spear general w/u

Tall Clean and Jerk

95, 135 x 2

Tall power clean and jerk

185 x 1

Front Squat

215: 5, 4 (hit rack), 5, 4

Weighted Pull-ups
70 x 5
70 x 5 + 2

10 HSPU
Vertical jump x several max attempts
50 push-ups
vertical attempts
handstand hold

Cosmo Mazza
10-26-2008, 11:30 AM
W/U

Metcon only

3 rounds:

400 M row
7 sandbag clean and press/jerk
4 turkish get-ups (55 db)

14:27

weighted vest ring pull-ups, 6, 7
~20 mb sit-ups

Cosmo Mazza
11-07-2008, 06:56 PM
W/U

Hang pwr snatch to OHS

95 x 5, 115 x 3 Rock solid

Pwr Clean and Jerk

135 & 155 x 3

190 x 3 x 3 (+ 1 jerk on last rep of last set)

205 x1 (just short of lock-out, hit ceiling)

135 x 5 squat cleans


Pull-ups

8 + 4 after ball fell w/vest and MB
15 vest only

Cosmo Mazza
11-08-2008, 08:14 AM
Gen w/u

Drop snatch triples to 95

Overhead Press

135 x 5 x 5 reps

Deadlift

285 + vest: 3 x 7 reps

Cosmo Mazza
11-10-2008, 05:13 PM
Burg oly w/u

Thruster (1,1,1,1,1)

155, 175, 185, 195, 200 (f), 185


Metcon:

3x
200M Row
10 Pull-ups

no rest

2x

300 M row
10 box jumps

about 11:40

Cosmo Mazza
11-21-2008, 09:05 AM
General w/u

Push Jerk:
195 3x3

Clean pull
255 1 every 30 s for 10

Metcon
7 x 70 pull-ups
6 x 45 cross chop
5 waist high box jump

5:40

Cosmo Mazza
11-22-2008, 01:25 PM
Ring & burgener w/u
Snatch and OHS to 95 x 3

Hang squat clean 135 x 3

Power Clean

190 5 x 3 reps

205 x 1 (missed jerk)

Metcon

Half Tabatas (w/vest)

Sandbag front squats (~5 each)
Sandbag cleans (~5 each)
Push-ups (~20 each)

Cosmo Mazza
11-24-2008, 11:48 AM
Ring and general w/u

OHS Rock solid to 115, 135 ok (all from hang power snatch)

Diane for xfit

21, 15, 9
225 # Deadlift
Handstand push-ups

5:40

All sets broken, @ home w/ straight bar

A terrible time (almost twice PR) but havent been working that pathway.

Cosmo Mazza
11-29-2008, 08:55 PM
General w/u

Overhead Press

145 x 4 x 3 reps


Met Con (with weight vest)

2 rounds

145 # thruster x 5
10 pull-ups

Did 3 more thrusters...

Cosmo Mazza
12-01-2008, 01:13 PM
Burgener warm-up
Couple pull thru and HSPU

All singles

Power Snatch

135
145
145
145
Not great

Power Clean

185
205
215
215
225 (pr)

Front Squat

225
225
225

All very good.

Cosmo Mazza
12-01-2008, 04:26 PM
Oly warm-up

Jump Speed Squats

160 x 10 x 2 reps (on the minute)

Clean all from floor


Weight Vest

Pull-ups 2 x 15 reps
Ring Dips 2 x 10 reps

Cosmo Mazza
12-05-2008, 12:56 PM
wu

HSC Triples

Up to 135

Back Squat

245 3 x 5 reps

Pull-up and Dips

90#

Pull-ups 2 x 4 reps

Dips 2 x 5 reps

Cosmo Mazza
12-07-2008, 06:11 PM
W/U

snatch drop triples up to 95#


Metcon only

3 rounds:
135 # thrusters x 5 reps
sandbag bridges x 4 reps
ring muscle-ups x 5 reps
6:50
Then another 5 135# thrusters

Then 5 x 3minute rounds of heavy and double end bag work. First 3 rounds with 20# vest.

25 wall ball shots to cellar ceiling

Cosmo Mazza
12-15-2008, 12:35 PM
w/u

155# atlas stone for 5 reps (a few times)

Overhead Press:

145 x 3 x 5 reps

OHS

95 x 10

Metcon tonight.

Cosmo Mazza
12-15-2008, 07:02 PM
W/U bag work

Still taking it a little easy due to cold.

5 rounds:

All with weight vest
10 walking lunges (w/22# mb)
10 box jumps
10 ring dips

6:10

Cosmo Mazza
12-28-2008, 08:07 PM
12/16

Deadlifts 1, 2, 4, 6 reps (w 2 partners) per weight from 185 to 275, then singles to 385, failed on 435.

12/19

Stones for reps (155 for reps, 215 for singles)

12/23

Squats (w/bands) and then stones (155 x 5 reps twice)


12/24

Log press from low position to overhead...worked up to 175 for singles


12/27

Power cleans

190 5 x 5

Metcon

3 rounds:

10 - 70# sandbag half moons
10 - clapping push-ups

3:55

Cosmo Mazza
12-30-2008, 11:43 AM
Warm-up

Overhead Press

145 x 5 x 5

155 x 1

Cosmo Mazza
01-02-2009, 11:41 AM
Deadlifts

1, 2, 4, 6 reps w/each weight then up'd the weight

185, 225, 275, 285 (+ weight vest)


Pull-ups

5 ring pull-ups with vest

5 ring pull-ups with vest and med ball

5 rope pull-ups

Cosmo Mazza
01-03-2009, 06:46 PM
Metcon

3 Rounds

10 DB swings (60 # db)
5 HSPU
6 1 arm power snatch (60# db) alternating l/r
10 sandbag push press

5:55

MU then 10 ring dips (w/vest) twice
8 rope pull-ups (w/vest)
20 thrusters oly bar (w/vest)

Cosmo Mazza
01-05-2009, 12:44 PM
Overhead work

Strict Presses

95, 135 x 5
155 x 3
165 x 2 (pr, previous was 165 x 1)
175 fail
175 x 1 (failed on second so pp'd it, new max pr)

Log

Triples

100
120
140
160
170 (a triple then a double only)

Cosmo Mazza
01-07-2009, 06:34 PM
Squats

245, 265 x 5
275 x 2, fail, 275 x 2

Front Squat

135, 155, 185, 195 x 3

Stones & Log

215 x 1
Log Walking Lunge

215 x 1
Log Walking lunge

155 stone x 4

Cosmo Mazza
01-09-2009, 06:46 PM
Log Press

150, 170, 180 (pr)

190 fail x 3 (about 2" short of lock out)

Bent over row + shrug

190 x 5 thrice

Pull-ups

70# x 9, 8, 6 then 10 unweighted

Cosmo Mazza
01-11-2009, 12:54 PM
General w/u

Power Clean and Jerk

135# add 1 rep each minute on the minute to failure:

Got up to 6 reps exactly @ the minute mark...not enough to go for 7

Power clean and jerk Max

185, 205
215 failed 2" short of lock-out...should have got it
215 (pr) made sure to lean back and look up - log practice

Metcon

25 sumo deadlift high pulls (bar only)
10 Max height tuck jumps
5 clapping push-ups

3 rounds in 4:45

Cosmo Mazza
01-12-2009, 05:41 PM
Sandbag Bear like complex:

4 rounds of:

7 reps each:

sandbag power clean
front squat
overhead press right
overhead press left
front squat

2 x 10 reps of 45# overhead sit-up

Cosmo Mazza
01-18-2009, 06:36 PM
Metcon

5 rounds

1 minute bag
10 lunges (2 rounds overhead w bar, 3 rounds hugging sandbag walking)
5 hspu
10 ring pull-ups

Cosmo Mazza
01-18-2009, 06:38 PM
light oly w/u

power snatch to OHS

to 115 x 2 reps

Deadlift

about 30s between each 1, 2, 4, 6

185, 225, 275, 285 (+ vest and 8 reps instead of 6 on the last round)

Cool down with a few hspu, rope pu, and mb sit-ups

Cosmo Mazza
01-19-2009, 11:54 AM
oly w/u

hang power clean and jerk doubles to 135 then singles to 185.

Then power clean and jerk singles to 205.

Failed just short of the jerk on 215 then failed on the clean next time.

Cosmo Mazza
01-23-2009, 12:56 PM
Deadlifts

1, 2, 3, 4, 5 @ 320

6 @ 340

90 # pull-ups and dips

2 sets each x 5 reps pull-ups and 6 reps dips

Cosmo Mazza
01-24-2009, 01:02 PM
Metcon

4 rounds:

25 wall ball
7 sandbag clean and press

9:55

ab work to cool down

Cosmo Mazza
01-26-2009, 04:14 PM
General w/u and overhead press to 135 x 3

Incline DB press
started @ 90 x 5 reps
up to 105 x 4 (115 x 1 and a horrible second)

DB Bent over rows
Started @ 100
Up to 110 x 3

Face Crushers with rope pulley
Up to 105 x 6

Cosmo Mazza
01-29-2009, 06:48 PM
Squats

Dynamic Effort: 205 5 x 2 reps
Jump Squats: 185 5 x 2 reps
Stationary Lunge: 5 a side (95, 135, 185 barely)
Drop Set: 225 - 205 - 185 x 5 each
Drop Set: 195 x 10, 175 x 10, 155 x 8, 145 x 10, 135 x 10

Cosmo Mazza
01-29-2009, 06:49 PM
Active Recovery

7 x 2 minute heavy bag rounds, 1 minute between.

Cosmo Mazza
01-31-2009, 05:55 PM
Overhead Work

Seated (vickus?) log press
100 # log
log x 3
log + 20 x 3
log + 40 fail
log + 30 ~2
log + 25 ~2

Standing Axle Press
(additional weight only, not including bar)
95 warm-up
100 x 5
100 x 5

Axle Push Press
115 x 5
130 x 5

Axle Rows
overhand grip 50 x 10
underhand grip 50 x 10

Plate press
(compression of 3 10 # plates)
warm up with 2 plates first
3 x 10 reps

Cosmo Mazza
02-02-2009, 10:56 AM
w/u

Deadlift w/ blue bands

worked up to 175 for 3 triples, then no bands and

singles up to 385 (twice)

Stone Reps (155 #)

3, 5, 7 and then 13 in 30 seconds

Cosmo Mazza
02-04-2009, 01:00 PM
w/u

Rack Bench Press

365 w 5 risers
385 w 4 risers
395 w 3 risers
435 w 2 risers

Weighted Parallel Grip Chins

70 x 5 (warm-up)
90 x 4
115 x 2

Cosmo Mazza
02-07-2009, 07:56 PM
2/6

Box Squats

Worked up to 275 x 2

Glute Ham Raises

4, 4, 5

Light Squats (cooldown)

135, 155, 155, 155 x 10 (all)


2/7


power clean and jerk

singles up to 205 (twice)