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Old 11-09-2008, 11:26 PM   #21
Eric Hall
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Sunday, November 9, 2008

back squat 5x5 155 175 200 210 205

notes: I am going to try an MEBB type program.

Sat. - deadlift + hspu or press to handstand practice
Sun. - squat (rotate among back, front, overhead, zercher)
Mon. upper body (rotate between presses, weighted pull ups)
Tue. - rest
Wed. - squat clean
Thu. - metcon
Fri - metcon (or rest. depending on how feeling)
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Old 11-10-2008, 08:15 PM   #22
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Push Press 5x5 150 170 170 170 (fail on last rep) 160

notes: All reps in the 90 - 95% range.
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Old 11-12-2008, 08:24 PM   #23
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squat clean 3 3 2 2 2 1 1 1

130 135 140 145 150 155 160 160 (failed on last rep. didn't keep bar close enough to the body)
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Old 11-13-2008, 07:30 PM   #24
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Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 rounds + 5 thrusters

note: I got a 'Charlie horse' after the first round, and my lower back was hurting. I haven't done a met con WOD in months. The thrusters were easy and so were the hpc. The sdlhp were light, but because of the agonizing pain in my lower back they were in a pain in the ass.
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Old 11-15-2008, 11:33 PM   #25
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Deadlift 5x5 250 260 270 275 260

3 rounds of "cindy" 5 pull ups 10 push ups 15 squats time: 2:05

notes: Deadlifts felt horrible. I was getting an uneven pull. One side was rising quicker than another side. It was weird. This didn't even happen when I was pulling over 300 last weekend. Has this happened to any of you before? If so, then what did you do to help correct it?
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Old 11-16-2008, 09:34 PM   #26
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Sunday, November 16, 2008

back squat 5x3

205 210 205 205 200

note: Squats were way off today. They felt horrible. Just horrible.
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Old 11-17-2008, 08:15 PM   #27
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Monday, November 17, 2008

Press 1 1 1 1 1
Push Press 3 3 3 3 3
Push Jerk 5 5 5 5 5

P 135 140 145 150 155
PP 160 165 170 175 (1) 170
PJ 135 140 145 150 150

notes: Well, my push "jerks" were my like push presses, so I am going to have to work on that. The presses and push presses felt good, though.
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Old 11-18-2008, 09:11 PM   #28
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Tuesday, November 18, 2008

7 HSPU
7 Thrusters @ 115
7 HPC @ 115

3 rounds for time

time: 14:08
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Old 11-19-2008, 09:34 PM   #29
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Wednesday, November 19, 2008

OHS 1 1 1 1 1
FS 1 1 1 1 1
BS 1 1 1 1 1

OHS 105 110 115 95 95
FS 155 175 185 195 195
BS 205 210 215 215 215


notes: OHS felt horrible.
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Old 11-20-2008, 08:16 PM   #30
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Thursday, November 20, 2008

deadlift 3 3 2 2 2 1 1 1 1

225 250 275 280 285 295 300 305 310

post work out stretching

practice handstands and press to handstands.

notes: Even though I didn't get a new PR on the deadlift I was pleased. My form was better this time than last time. I am also happy that I got a press to handstand. Next goal is to get a press to handstand, then do a free standing handstand push up.
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