10/22 OH Squat/circus db

Power Snatch into Overhead Squat

95x3

115x3

135x3

155x3

Overhead squat

185x1 PR+30lbs

Circus DB

(each arm)

55x5

75x5

95x5

140x1,1,1 (right only) PR

95x5 both arms

http://www.youtube.com/watch?v=wm9Af2neeMM

frame hold x2 sets of about 40 seconds

frame deadlift

sandbag picksx5

decent day, raining outside so I modified the stuff, still very productive

10/19/10 Deadlift day

BW 181

Deadlift

135x5

225x5

315x5

add Metal deadlifter I guess I got to start pulling in it again with Nats coming up

365x5

405x5 supposed to be 3 but I just felt good pulling, haha

455x9 PR!!!

http://www.youtube.com/watch?v=EFnn4UInWUU

I had it in my head I could hit 10 which seemed real lofty but you got to go for it!

I don't put much faith in 1rm calculators but this is 30lbs over my previous best so that has to be a good sign. Also Just realized its 2.5xbw so to almost pull that for double digits. Pretty exciting, damn sure I have a 3x bodyweight pull in me.

Ring rows 3x10

70lb kettllebell swings 3x20

Now I feel like someone hit me with a bat........

10/18/10 Axle C&P

Trained a little over the weekend but was very busy.

Axle C&P

123x5

173x5

clean each rep

203 3x3

173x10 power cleaned each rep

I was making a few mistakes on my continental clean, so i fixed that, 3 easy sets of 3.....

Pull ups dead hang 3 second pause at bottom

3x10 pull ups are improving! did all these unbroken..... I

1 arm db press

65 3x8

db curls 3x12

face pulls 3x15

10/14/10 Front Squats & Sandbags

Full Squat Snatch, working on ducking under so I can get a bodyweight snatch

95x3

115 3x3

Front Squat

135x5

185x5

225x3

2753x3

250lb Sandbag picks 2x10

couple o carries YES! figured this thing out, one less thing to worry about.

ab wheel roll outs 2x12

Little Met con

3 rounds 123lb axle power clean 15 reps 15 burpees

done in 5 minutes 17 seconds

10/12/10 Deads

My neck feels pretty much fused in place and it hurts to turn it to the side but can't miss a training day!

Deadlifts

135x5

225x5

315x3

335x3

385x3

440x6

haha this is the 2nd time I have misloaded this weight, was supposed to be 430 tied what I got last time but this was damn easy, I didn't want to push it and give my neck some sort of a break. Next week it will be 455 and it will be a rep fest.

1 arm db rows 3x10

little circuit I think crossfit people call them a met con, whatever that means.

3 rounds

ring rowsx10

hanging leg raisesx12

db swingsx20

Going to get an A.R.T appointment for hopefully tomorrow and fix my neck and having a little bit of a left shoulder impingement, might as well correct it now.

Weekends training

10/10/10 Highland throwing with some strongman

some caber, sme lwfd, some more caber, log press up to 215x2 or was it 3? in the grass in a kilt.....

Setup a retard medley 145 log press clean each rep 5 reps throw LWFD 125-160ft run back backwards prowler drag 125-160ft then do 3 attempts or 1 flip on the caber

This sucked bad, that backwards drag was ridiculous and full of suck. I don't think this was well thought out as My whole left leg went numb what should I do next try to flip a caber! haha

did some more lighter log press, more prowler push/ sled drag. Doesn't seem like a lot but a lot was done.

10/11/10 Axle press

Thanks to Lucian for letting me borrow his brand new ironmind axle it helped as it is a slight different feel then my home made one.

Ironmind axle C&P

123x5

143x5

183x3* powerclean pr+7lbs

clean each rep

203x7 not sure if it was under 60 seconds but was close +3lb and +2reps pr

clean once

223x2

243x2 PR+3lbs and +1rep

123 clean each rep, 30 reps probably under 5 minutes

pull ups dead hang

3x10

1 arm db strict press

55 3x8

hammer curls 3x10

10/9/10 Strongman events

farmers walk

up to 250x60' for 2 runs decent speed

Yoke walk 450x60'x4 runs

250lb sandbag LOTS of attempts and 1 carry for the full 60' which is a pr, then a ton of picks, I will be giving this a lot more attention in the next few weeks.

Stones 250 3x3 all the sandbag picks killed this

Didn't feel the greatest but it wasn't that bad, doing some highland throwing and some extra strongman stuff tomorrow.