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Old 03-12-2013, 01:34 PM   #1
Chris Ryan
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Default Chris Ryan's Training Log

Hey guys. I started the Training Program "4-Wk Leg Strength Block 1" yesterday. I'll be posting my daily results on here leading up to a meet on April, 13th. Coming from a Bulgarian-style approach to a more moderate intensity, higher volume program should be interesting. I'll be adding some deficit work to shore up my positions from the floor. Thanks for any input!

-Chris Ryan
6'2"
228lbs
115kg Snatch Max
140 C+J Max
365lb Front Squat
425lb Back Squat
all maxes as of 3.9.13

3.11.13
Day one Leg Strength Block #1
Back Squat 3 sets of 10@275.
Mid thigh hang snatch 5 sets of 3@165
Halting snatch dead from deficit 3 sets of 3@205.
OHS 5 sets of 3@205.

Felt pretty, pretty awful. F*ck volume. Let's start adapting...
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Old 03-12-2013, 06:29 PM   #2
Chris Ryan
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Default Tuesday 3.12.13

Behind neck jerk 5 sets of 3@215.
Push press 4 sets of 5@185.
Jerk dip squats 3 sets of 5@245.

Conditioning: 3rds:
2 minutes jump rope
15 pullups
~10 minutes. Pretty winded.

Glutes sore from yesterday. Hungry! Sleepy! Sweaty!
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Old 03-13-2013, 08:32 PM   #3
Chris Ryan
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Default 3.13.13

Back Squat - 75% x 5 x 5 -320lbs
Block (or hang) Clean (mid-thigh) - 65% x 3 x 5 - 215lbs
Halting Clean Deadlift (from deficit) - 80% (of clean) x 3 x 3 - 265lbs
SLDL - 60% (of back squat) x 5 x 3 265lbs.

Sore, hungry, strong though.
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Old 03-16-2013, 01:28 PM   #4
Chris Ryan
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Default 3.15.13

Power Snatch - 65% x 3 x 4 - 165
Power Clean - 65% x 3 x 4 - 215
Power Jerk - 65% x 3 x 4 - 215
Snatch High-Pull - 70% x 5 x 3 @175

Felt real fast.
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Old 03-16-2013, 01:34 PM   #5
Chris Ryan
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Default 3.16.13

Crossfit games Open WOD 13.2:
225 reps.

Back Squat - 80% x 3 x 8 @240-
Snatch - 70% x 3 x 2@175, 75% x 2 x 3@190 -
Clean & Jerk - 70% x 3 singles@215 75% x 2 singles@230.

Cut it short today, pretty spent. Happy with the week as a whole.
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Old 03-19-2013, 07:02 PM   #6
Chris Ryan
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Default 3.18.13

Back Squat - 70% x 10 x 3 @295
Block (or hang) snatch (mid-thigh) - 65% x 3 x 2 @165, 70% x 3 x 3 @175
Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 @200, 85% x 3 x 2 @215
Overhead Squat - 65% x 3 x 2 @205, 70% x 3 x 3 @220.

Solid throughout.
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Old 03-19-2013, 07:05 PM   #7
Chris Ryan
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Default 3.19.13

Jerk behind the neck - 75% x 3 x 5 @ 235
Push Press - 75% x 5 x 2 @185, 80% x 5 x 2 @195
Jerk Dip Squat - 85% (of jerk) x 5 x 3 @265

4 sets; no rest:
10 pull-ups
15 KB swings 3:50@50#

Strong, but now I'm sick. So. Eff.
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Old 03-26-2013, 12:48 PM   #8
Chris Ryan
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Default 3.20.13

Back Squat - 80% x 5 x 5 @340
Block (or hang) Clean (mid-thigh) - 65% x 3 x 2@215, 70% x 3 x 3@230
Halting Clean Deadlift (upper thigh) - 80% (of clean) x 3@265, 85% x 3 x 2@275
SLDL - 65% (of back squat) x 5 x 3@295

Out with flu immediately following this post. Thurs-Monday.
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Old 03-26-2013, 12:49 PM   #9
Chris Ryan
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Default 3.25.13

Back Squat 3 sets of 10 @295.

Brutal. Coughing fits. Not healthy yet.
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Old 03-29-2013, 07:09 PM   #10
Chris Ryan
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Default 3.27.13

Repeated last week. Felt harder.
Back Squat - 80% x 5 x 5 @340
Block (or hang) Clean (mid-thigh) - 65% x 3 x 2@215, 70% x 3 x 3@230
Halting Clean Deadlift (upper thigh) - 80% (of clean) x 3@265, 85% x 3 x 2@275
SLDL - 65% (of back squat) x 5 x 3@275

Bodyweight down. Need food.
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