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Robert Prieto
01-16-2010, 07:53 AM
Hi guys my goal for 2010 is to just get stronger. I would love to start competing in Olyimpic Weightlifyingthis coming year as will. I am working out by myself becaus emy workout partern moved to Hawaii (Chris Falkner). I plan on doing the CA WODS and mixng in some Wendlers 5/3/1 For Squat, Deadlift, Bench Press and OH Press. I am 24 weigh 184Lb and I am not to sure what my body fat is i will figure it out on monday. I eat Paleo about 150-180 grams of protein per day/ 50ish carbs a day/ adn about 15cals/ per pound of body weight(WIcth i am having a hard time doing because it equals about 2700 cals.(Getting all this info from Robb Wolf's Pod Cast) Any help would be greatly appreciate any help.

Snatch-120lb
C&J-155lb
Press-135
Back Squat-225
Deadlift-315
Bench Press- will findout monday

Chris Falkner
01-16-2010, 08:13 PM
Just eat whatever and lift some heavy ass weight.

Robert Prieto
01-17-2010, 11:16 AM
Thanks Coach Falkner! For some reason that sounds femilure




I plan on doing CA Wods in the morning and 531 in the afternonn some time. Trying to figure out what kind of slipt should do for the 531 i was thinking Monday Tuesday Thrusday Friday but I am really not sure.... i guess i should figure it out quickly.

Chris Falkner
01-18-2010, 11:20 AM
I would say do one or the other but do not do two a days. You are still new to it all. Pick one and stick with it for three months at least. But you should already know all this.

Robert Prieto
01-18-2010, 08:03 PM
Yea i guess. Just tried of being weak.

Robert Prieto
01-18-2010, 08:48 PM
CA "Wod"

Snatch 75lb x 3 x 4
Over Head Squat 75lb x 5 x 4 (used same weight as snatch because i haven't done 1rm)

My rest were killing me after this im sure my wrist will get stronger but if it still hurt any good wrist workouts?

4 sets of
10 barbell bent row 75lb 20x1 no rest(didnt do this correctly i was to lazy to read)
15 GHR 90 sec rest (The GHR's killed me!!!)

Robert Prieto
01-19-2010, 07:36 PM
95lb clean x 3 x4

95lb front squat x 5 x 4

(My knee has been hurting since yesterday I am going to do some foam rolling and streching tonight hopefully it helps)

3 sets on rest(That is all i had time for)

3 rope climbs (Robert -

Sling a towel over a pull-up bar and hold it with one hand above the other; do pull-ups that bring your chin to above the lower hand. Do 6-8 of these per climb.)per Greg E. I did 7 each side.

50 meter sled pull with 135 (80 step out and back total of 160 steps or Feetish)

Robert Prieto
01-21-2010, 10:56 AM
1/20 CA "Wod"

Jerk 95lbs x 3 x 4 (was really really easy)

Jerk Dip Squat 135lb x 4 x 5

3 sets of 20 GHR sit-up didnt have time to do the 4th set or dips:mad:

*Foam rolled my lateral calf help my knee out a lot still a little tender. My hams are still killing me. Got better today thank god its rest day.

Robert Prieto
01-25-2010, 08:48 PM
01/22 CA Wod
Snatch (85lbx1 90lbx1 95lbx1)x 3
C&J (110x1 115x1 125x1)x 3
3 set no rest
7 L/R alternating towel pullups
10 push press at 95lb (60%of jerk)
felt good

01/23 missed the wod:mad:

01/24 Rest

01/25 CA Wod
3 position snatch Floor/ Above knee/ Mid thigh@ 80lbs x 5sets 1min rest
(I missed the last above knee snacth)
2 power jerk + 1 split jerk @ 100lbs x 5 sets 1 in rest
Felt way easy
Jerk dip squats with Blue bands @ 140lb x 5 x 2
(this was hard my the blue bands were to much..... But i did it.

4 sets
34' box jump x 3 no rest
GHD sit-ups x 10; 2020 1 min rest

Robert Prieto
01-26-2010, 12:44 PM
01/26 CA Wod
A.M.
Snatch 100lb x 1 x 5
Clean and jerk 125lb x 1 x 5
Back Squat 180lb x 5 x5(i failed on 4th set 3rd rep. Didnt have time to try for 5th set)

P.M.
3 sets no rest
15 KB Swing with 70lb
15 kipping pull up i will post time when i do it.

Robert Prieto
01-28-2010, 06:05 AM
1/26 metcon took 5 min 41 sec

1/27 3 position clean 100lb x 5sets 1 min rest
Hang snatch high pull 80lb x 3 x 4 2min (thumbs hurt)

Snatch balance mak of day was 85lb:o 65lb x 2 x 3

3 sets of ab wheel X 12 20 rest
Kb side bends 70lb 12L/R 1 min rest

Robert Prieto
01-28-2010, 08:43 PM
1/28/09
Clean and Jerk 80% 125lb x 1 x 5
Snatch 80% 100lb x 1 x 5 (Snatch felt great)
Front Squat 50%(i did 50% of C&J) 75lb x 2 x 10(Fast)

3 sets no rest
10 GHD Sit-Up
20 Push-UP
5:45

Robert Prieto
01-31-2010, 12:51 PM
01/29/10
Rest

01/30/10
Snacth @ 80% 100 x 1 x 5 1 min rest

Clean and Jerk @80% 125 x 1 x 5 1 min rest

Pause Back Squat work up to 3RM
125x3/135x3/155x3/175x2 all with 2 min rest
175x3/185x1 with 5 min rest

3 Sets
5 Squat Jumps; 20 sec rest
8 Stiff Legged Deadlifts @ 135; 2010 90 sec rest

02/01/10
Rest