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08-11-2010, 04:23 AM
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#91
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Senior Member
Join Date: Aug 2008
Posts: 392
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100810
WU: Agile eight, active ROM
C&J heavy single: 160 X 5 X 1
Snatch singles on the min X 15 @ 115
Finish with stretching (aka "1441 static mobility complex")
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08-12-2010, 05:53 AM
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#92
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Senior Member
Join Date: Aug 2008
Posts: 392
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100811
WU: Active ROM, squats
Squat 3 x 5: 275 X 3 x 5
Press 3 x 5: 125 X 3 X 5
Chins 3 X 6, unweighted
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08-13-2010, 08:59 AM
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#93
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Senior Member
Join Date: Aug 2008
Posts: 392
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100813
WU: agile eight, active ROM, Burgener WU
Snatch heavy singles: 120 X 5 X 1
C&J singles on the min X 12 @ 135
Finish with stretching/static mobility complex
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08-14-2010, 01:17 PM
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#94
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Senior Member
Join Date: Aug 2008
Posts: 392
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100813
WU: Agile eight, active ROM
Squat 3 X 5: 280 X 3 X 5
Bench 3 X 5: 195 X 3 X 5
DL 1 x 5: 340 X 1 X 5
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08-17-2010, 09:04 AM
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#95
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Senior Member
Join Date: Aug 2008
Posts: 392
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100817
WU: Run ~ 800m, agile eight/active ROM
C&J singles: 165 x 6 x 1; pretty good speed and split on jerk
Snatch singles on the min X 12 @ 100
Finish w/3 rounds box jump/pull-ups
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08-19-2010, 11:05 AM
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#96
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Senior Member
Join Date: Aug 2008
Posts: 392
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100819
WU: Jump rope singles/doubles, active ROM
Squat 5 X 3: 280 X 3 X 3, 290 X 3, 295 X 3
Press 3 X 5: 130 X 3 X 5
Chins 5 x 6, no weight
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08-20-2010, 12:19 PM
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#97
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Senior Member
Join Date: Aug 2008
Posts: 392
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100820
WU: Agile eight, active ROM, Burgener WU
Snatch singles: FAIL.  I don't even want to discuss it.
C&J singles on the min X 12 @ 145 |
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08-24-2010, 09:37 AM
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#98
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Senior Member
Join Date: Aug 2008
Posts: 392
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100824
Tweaked my R knee Friday. Feeling better after some ice, NSAIDS, stretching and rest.
Going to Starr/Madcow 5 x 5 for now. Should allow a good mix of volume and weekly linear progression, with less chance of overtraining/under-recovery. Hopefully, I can see slow, steady progress and break some PRs. I'll give it a couple of months and see.
WU: Agile eight/active ROM
Squat 5 x 5: 135, 175, 215, 245, 275 x 5
Bench 5 x 5: 45, 85, 125, 160, 190 x 5
Power clean 5 x 3: 95, 115, 135, 150, 165 x 3
Chins 3 x 5: BW + 25 x 3 x 5
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08-26-2010, 09:32 AM
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#99
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Senior Member
Join Date: Aug 2008
Posts: 392
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100826
WU: DJ complex A 3 X 8s, 2:00 rest; active ROM
Front squat 5 x 5: 95, 135, 165, 195, 215 X 5
Press 5 X 5: 45, 75, 95, 115, 135 X 5
DL 5 X 5: 185, 225, 275, 315, 350 X 5
Accessory: 3 sets - 45 lb GM X 10/12 incline sit-ups, 1:00 rest
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08-31-2010, 02:55 PM
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#100
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Senior Member
Join Date: Aug 2008
Posts: 392
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100831
WU: Agile eight/active ROM
Squat 5 X 5: 140, 185, 230, 260, 290 X 5
Bench 5 X 5: 95, 135, 160, 185, 205 X 5
Powerclean 5 X 3: 95, 115, 135, 155, 175 X 3
Weighted chins: 0, 25, 30, 35, 0 X 5
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