Olympic Lifting 1.1

Power Snatch 2x3 [50, 55, 57kg]

Snatch 1 [57kg]

Split Jerk (right leg front) 2x3 [80, 84, 86]

Front Squat 3x3 [80, 85, 70]

Superset:
Shoulder Press 3x5 [50, 52, 54]
Lunge 3x5 [50, 52, 54]

I wasn't able to activate my glutes well with the heavier weight so I dropped it down.
I really felt the glutes working well with the bar racked in the back squat position for the lunges.

10

10 min bike
1/3/5 SHP/PP/PJ
95/135/135/135

resistance band row, tablemakers (10 minutes)

7

Burgerner Warm-up
45, 65, 65

SHP
10 @ 95# 3 rounds

5 rounds
ring dips
jump lunges

muscle ups
5

2

Burgerner warm up

Behind neck jerk
3 @ 50kg
5 @ 50kg
4 @ 50kg + 20#

SHP
10 @ 65#
2 @ 50kg +20#
6 @ 40kg +20#
7 @ 40kg +20#
1 @ 50kg +20#

tabata
kneeling ab wheel(7-5-6-6-6-6-6-6)
pull-ups (13-10-10-8-7-7-7-8)

Constantly Varied

135# front squats off the rack
185# DL's
45# SA DB presses
push-ups
Back extensions
Reverse Hypers
Neck Bridges

Tabata mash-up

4 rounds with 90s rest @ 115# of:
(1) SHP
(1) PP
(1) PJ
(1) SHP
(1) PP
(1) PJ

tabata mash-up
burpees
95# single arm DL (alternating)
70# KB Russian swing

189 reps

#7

1 a day: 65 push-ups

255# SQ
155# SHP
340# DL

750 Total

Didn't fully attempt max. Probably maxed at the press, could have gone heavier on the squat and dead.

6 sets of 3 reps:70# chinups

1 set of 10 chin ups

#3

Shoulder press: 3x3 @135#
Bench Press: Reps 10-1 @ 120#

100 toes to bar: 9:36


59 push-ups in 1 min.

Random play

I don't know how I feel about the random stuff. It doesn't help track progression at all, but I know that it is better than nothing.

~total reps of each:

30 shoulder presses 95#
25 185# Deadlifts
50 pull-ups
10 push jerks 135#
6 OH squats (ouch my hip. wtf?)
25 back squats 135#
4 power cleans 185#
5 min handstand practice
7 power snatches 95#

Hex Max DL
135
205
275
365
380
385

I am weak sauce.

Deadlift/Burpee

Shoulder Press
135-145-150-155-160 fail-155(PR)


135# Deadlift/Burpee
21-15-9
3:50

Love the burpee.

Work.

Yesterday I put my training into action. I worked for my building owner pulling up 3000 square feet of glued carpet. It was quite the workload. I am all about getting it done. I worked hard and fast. Pulled all that carpet in an hour. It felt like tire drags to me!

Today I ran 2 miles in 7:14. I surprised myself. Running makes me just want to sleep!

I plan to pick up some heavy stuff today.

135# Shoulder Press 3-3-3-3-3-3-3

Here's to heavy!

Starting my second week of strength training has left me feeling...strong. Today I performed presses with various equipment including:
95# and 135# Barbell presses (3 x 5 @ 135# I surprised myself!)
35# and 70# TGUs
65# Thick handle DB presses
95# thick handle hex bar presses

As a finisher I ran some sprints with my new speed sled I constructed. 0 weight, 40# and 90# sprints and drags from waist harness.

My new pieces of equipment! Some semi truck tires for heavy drags and a sled for sprint work.