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Old 12-28-2008, 09:07 PM   #51
Cosmo Mazza
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Default 12/16, 12/23, 12/24 & 12/27/2008

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
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Old 12-30-2008, 12:43 PM   #52
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Default 12-29-08

Warm-up

Overhead Press

145 x 5 x 5

155 x 1
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Old 01-02-2009, 12:41 PM   #53
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Default 1/2/2008

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
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Old 01-03-2009, 07:46 PM   #54
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Default 1/14/2008

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)
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Old 01-05-2009, 01:44 PM   #55
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Default 1/5/2008

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)
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Old 01-07-2009, 07:34 PM   #56
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Default 1/7/2009

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
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Old 01-09-2009, 07:46 PM   #57
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Default 1/9/2009

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
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Old 01-11-2009, 01:54 PM   #58
Cosmo Mazza
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Default 1/10/2009

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
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Old 01-12-2009, 06:41 PM   #59
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Default 1/12/2009

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
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Old 01-18-2009, 07:36 PM   #60
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Default 1/15/2009

Metcon

5 rounds

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