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Old 08-15-2008, 01:07 PM   #21
Cosmo Mazza
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Default 8/15/2008

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
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Old 08-18-2008, 11:03 AM   #22
Cosmo Mazza
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Default 8/18/2008

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
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Old 08-22-2008, 12:56 PM   #23
Cosmo Mazza
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Default 8/22/03

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...
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Old 08-24-2008, 05:46 PM   #24
Cosmo Mazza
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Default 8/24/08

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
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Old 08-25-2008, 11:21 AM   #25
Cosmo Mazza
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Default 8/25/208

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"
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Old 08-29-2008, 05:26 PM   #26
Cosmo Mazza
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Default 8/29/08

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
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Old 09-02-2008, 07:21 PM   #27
Cosmo Mazza
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Default 9/3/2008

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
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Old 09-05-2008, 11:04 AM   #28
Cosmo Mazza
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Default 9/5

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
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Old 09-13-2008, 08:44 PM   #29
Cosmo Mazza
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Default 9/13/2008

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
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Old 09-20-2008, 02:35 PM   #30
Cosmo Mazza
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Default 9/20/2008

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
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