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Old 02-17-2010, 05:20 PM   #51
Jay Ashman
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Today:

Shoulder press
145 x 5
165 x 3
185 x 9

3 rounds of
10 - 185# power cleans
10 burpees
4:15

jacked from the CFJ video where Khalipa got 2:46... jaysus. I was hoping to get sub 4, but goddamn.
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Old 03-14-2010, 07:11 AM   #52
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Thurs Feb 18:

Bent-over rows
225 x 8
275 x 8
295 x 8

10 – 200m runs on treadmill
speed 11.5 incline 5.0
full recovery between runs

Sat Feb 20:

Squats
275 x 5
310 x 3
345 x 7
225 x 30

GHD Raises
3 x 10

some deload days in here, nothing of note...

Sun Feb 28:

Press
135 x 5
150 x 5
170 x 13

15 min AMRAP
20 sledge strikes (10 per arm)
15 – 96# KBS (Russian swings, screw the American Swing)
10 – 24” box jump
10 rounds

Tabata sprints
11.0 with 4.0 incline for 8 intervals

Mon Mar 1:

15 min AMRAP
400m run
20 squats
10 clapping pushups
5 rounds + 10 squats

Thurs Mar 4:

10 – 185# push jerks
400m run
75 squats
4:18

Fri Mar 5:

Bench Press
210 x 5
230 x 5
265 x 13

Bar Dips
4 x whatever the hell I was at when I failed

Mon Mar 8:

Squats
245 x 5
280 x 5
320 x 10

12 min AMRAP
15 jumping squats
5 – 135# hang power cleans
5 – 135# thrusters
5 rounds

Wed Mar 10:

Shoulder Press
140 x 3
160 x 3
180 x 10

12 min AMRAP
5 – 50# DB push presses
10 – 24” box jumps
15 situps
8 rounds + 5 presses + 10 jumps

Thur Mar 11:

21-15-9
185# power cleans
chinups
250m row in between each round
13:10

Fri Mar 12:

Deadlifts
320 x 3
380 x 3
415 x 12

With my new position at the gym (details to follow later) I have to start training at 5AM and pack a lunch so I eat healthier. Last week was a little rough on me as I am getting used to the hours and the change in workout schedule, as well as finding enough time to eat. Time management skills kids.... important.
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Old 03-14-2010, 12:05 PM   #53
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Sun Mar 14

Bench Press
230 x 3
250 x 3
280 x 12

“Rowing with Isabel”
30 – 135# power snatches immediately followed by a 500m row
4:45
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