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Old 12-08-2008, 03:26 PM   #11
Jordan Glasser
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Sunday December 7th

A little metabolic work:
3 rds, 30 seconds of rest
3 BW Bench press
6 1.5 x BW DL
9 Burpees

51, 50, 48 seconds per round

Shoulder felt OK. Excited for the new cycle, and am hoping for the best in both ability to keep lifting overhead, and to improve my lifts.
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Old 12-08-2008, 04:41 PM   #12
Jordan Glasser
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Monday December 8 2008

* Back squat - 75% x 2 x 3
* 2 Sandbag clean to shoulder + 2 lunge - 4 sets
* Chin-ups - 3 x sub-max
* Ab work of choice

Back Squat:
went a little heavier, then finished as requested

90 kg x2x3
2 d-ball clean (20#) + 2 Lunge- 4 Sets
2 x 5 chin ups. nursing the shoulder, lowered the workload.
Mixed up ab work. Ab-mat sit ups, overhead sit ups, GHD hip extensions
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Old 12-09-2008, 08:50 AM   #13
Jordan Glasser
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Tuesday December 9 2008

* Snatch - 42.5 (60%) x 2 x 3
* Power clean & jerk - 60 (70%) x 2 x 3

3 rounds for time of:
10 24 kg KB swings - 30% BW
10 30# DB push press - 20% BW each
2:00
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Old 12-10-2008, 03:35 PM   #14
Jordan Glasser
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Wednesday December 10 2008

* Front squat - 90kg (75%) x 2 x 3
* Muscle snatch - 30kg (70%) x 2 x 3

3 rounds for time of:
10 20kg barbell (Sandbag N/A) Turkish get-ups - 25% BW
10 24" box jumps - knee+ 24"

12:46

I assumed my max FS is 120kg, but, it is clear that after today's session, that is a little high. I will use 110kg from now on to get my %'s. Until of course the next cycle rolls around, which by then I am hoping is back up to near 120kg.

Wow! was my left shoulder unstable. Having said that, it didn't hurt at all throughout the entire workout, which surprised the heck out of me-Muscle Snatch!
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Old 12-12-2008, 06:27 AM   #15
Jordan Glasser
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Thursday December 111th,

Supposed to be a rest day, but.....did the Crossfit WOD at my gym. Needed an extra body to even out the numbers.

Back Squat (5x5)
70
80
85
90
95

WOD: Done with a partner, and done blindfolded. More on that one later.

Farmers' walk 24kg KB 200m (approx. 100 m down, 100m up a slope)
5 rounds
3 DL's 100kg
6 24" Box Jumps (Didn't jump blindfolded, more of a step up and jump down)
9 burpees
Finish with Farmer's walk.

So, a blindfolded workout was quite the experience. For the most part I was really uncomfortable. Couldn't push it hard, even though I wanted to. I had a guide the whole time, so it's not like there was a lack of trust. But I felt queasy if I started to floor it.
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Old 12-12-2008, 03:16 PM   #16
Jordan Glasser
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Friday December 12 2008

* Power snatch - 42.5kg (70%) x 2 x 3
* Clean & jerk - 55kg (60%) x 2 x 3
Held off on the metcon, looks like I'll be hitting the Crossfit WOD with my crew here. We'll wait and see.

Metcon
Rocky Balboa

3 rounds
400m run
3 BS (60kg)/10 pullups
3 C&J (60kg)/10 ball slams 10kg
3 bench press (60kg)/10 alternating ball push ups
3 (24kg) kb snatch/10 Tire sledge Hammer 8#

17:45

Last edited by Jordan Glasser : 12-12-2008 at 08:12 PM. Reason: Did a metcon, addding it in
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Old 12-13-2008, 07:19 PM   #17
Jordan Glasser
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Saturday December 13 2008

* Snatch - 80% x 1 x 3
* Clean & jerk - 80% x 1 x 3
* Good morning - light-med x 10 x 3
* Ab work of choice


Car wouldn't start today, leaving me with almost no time to train.

I snuck in 60kg snatch x1 x3

I hope to continue the WOD tomorrow sometime, but I don't see that happening without a car

Continued on Sunday December 14th
C&J 70 kg x1 x3

good mornings 40 kg x 10 x3
GHD Sit ups x10 x3

Last edited by Jordan Glasser : 12-14-2008 at 04:14 PM. Reason: finished the workout the next day
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Old 12-15-2008, 10:21 AM   #18
Jordan Glasser
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Monday December 15 2008

* Back squat - 100kg (83%) x 3 x 5
* Snatch deadlift - 80kg [110% (of snatch)] x 3 x 3
* Push press - 50kg (80%) x 5 x 5 This is a just guess for a %
* Pull-ups - (6, 8, 10 reps) x 2
* Weighted sit-ups - 3 x 10 with 20# med ball

Week 1 - Strength mesocycle 1
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Old 12-16-2008, 03:38 PM   #19
Jordan Glasser
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Tuesday December 16 2008

* Mid-hang muscle snatch - 25kg (60%) x 3 x 3
* 2-position clean (floor, mid-thigh) + 2 jerk - 50 kg (60%) x 4 sets

10-16-20 reps for time:
KB swings - 24kg (30%) BW
KB clean + 2 push press (each side) - 24kg (30%) BW
DNF

skipped the metcon. I nearly threw up during my last set of C&J. Waited before attempting the metcon. But would have definitely puked had a pushed to finish. An hour later I can still taste bile.

Made the metcon the WOD in my crossfit 6:00 am class. I did it with them in 13:30.
Pretty brutal and slow.....

Last edited by Jordan Glasser : 12-17-2008 at 09:54 AM. Reason: finished the workout the next day
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Old 12-17-2008, 03:56 PM   #20
Jordan Glasser
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Wednesday December 17 2008

* Front squat - 70, 75, 80 (70% x 3, 75% x 2, 80% x 1) x 3
* Snatch pull - 72.5 kg [100% (of snatch)] x 3 x 3
* Rack jerk - 60 kg push jerk, 80 kg split jerk (needed to press again.)start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single

3 rounds for time of:
15 KB deadlift high pull - 30% BW
20 KB 1-arm snatch - 25% BW
4:10
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