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Old 07-07-2008, 11:57 AM   #11
Cosmo Mazza
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Default July 7, 2008

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
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Old 07-14-2008, 08:14 PM   #12
Cosmo Mazza
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Default 7/14/2008

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
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Old 07-16-2008, 11:44 AM   #13
Cosmo Mazza
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Default July 16, 2008

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
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Old 07-18-2008, 10:01 AM   #14
Cosmo Mazza
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Default July 17 & 18

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...
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Old 07-21-2008, 07:46 PM   #15
Cosmo Mazza
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Default July 21, 2008

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
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Old 07-25-2008, 03:48 PM   #16
Cosmo Mazza
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Default 7/22 - 7/25/2008

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...
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Old 07-26-2008, 08:44 PM   #17
Cosmo Mazza
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Default 7/26/2008

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
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Old 07-28-2008, 11:23 AM   #18
Cosmo Mazza
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Default 7/28/2008

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
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Old 08-01-2008, 11:56 AM   #19
Cosmo Mazza
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Default 8/1/2008

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"
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Old 08-04-2008, 06:12 PM   #20
Cosmo Mazza
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Default 8/4/2008

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...
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