Deadlift & Bench Press

Deadlift
275 x 3 (81% of my 1RM)
295 x 3 (87% of my 1RM)
315 x 3 (92% of my 1RM)
315 x 3 (92% of my 1RM)
315 x 3 (92% of my 1RM)
315 x 2 (92% of my 1RM)
315 x 2 (92% of my 1RM)

Bench Press
135 x 8
185 x 5
195 x 5
205 x 3
205 x 3

2 on 2 full court basketball with TOM MOHR!! So much fun!

Ab Ripper X

Snatch, Clean & Jerk, Team Metcon

Snatch
135 x 1
145 x 1
155 - Failed 3 times
160 - Failed 3 times

I can feel what I'm doing wrong on the snatch...the bar is swinging away from my body, and I'm still lacking that "punch" in the third pull. I can OH squat 160lbs 9 times, but can't snatch it once! I'll keep at it.

Clean & Jerk
160 x 1
175 x 1
175 x 1
175 x 1
175 x 1

Team Metcon:
Teams of two, where only 1 person can be working at once, complete:
100 wall balls
100 burpees
1000m row
100 box jumps (24")
1 mile run

Joel and I lost to Andy and Adam by about 2 minutes.

Overhead Squat, Push Press

Overhead Squat
95 x 3
135 x 3
175 x 1
205 x 1
215 x 1 - NEW PR!!
225 - Failed. Was able to successfully jerk it overhead, rode it down below parallel, made it about halfway up but couldn't complete the rep. Still, big progress for me - I hit a new PR at 215lbs (98kg). My big goal today was to beat Garth's OH squat PR of 93kg, which I did. I'm confident I can get that 225lb (102kg) OH squat.

Push Press
135 x 5
155 x 5
155 x 5
155 x 5

Laces to Bar: 3 x 10
Ab Ripper X

Snatch, Bench Press

Snatch
135 x 1
145 x 1
155 - Failed 3x
155 x 1 - Tied PR
160 - Failed 2x

Garth came in today to give me pointers on what he learned from 2 days with Sage Burgener this past weekend. Definitely lots of great advice on jumping off the ground, keeping the bar close, keeping my butt down, etc. Was able to tie my PR this morning. Close on hitting a new PR of 160lbs on the snatch (bodyweight). With his pointers, I'm confident that I'm within 2 weeks of hitting that bodyweight snatch!

Bench Press
160 x 3
205 x 3
205 x 3
205 x 3

Bar muscle ups x 5

30 minutes of 3 on 3 full court basketball

Snatch and Clean & Jerk

Snatch
135 x 1
145 x 1
155 - Failed 3x
155 x 1 - Tied my PR!
160 - Failed 3x

SOOOO close to that bodyweight (160lb) snatch! I can OH squat 160lbs 9 times, but I can't snatch it. Frustrating, but I'll of course keep at it. I'm still not punching the bar aggressively enough in that third pull. Garth said he'd try to come in tomorrow and give me some pointers, so I'll plan to try again tomorrow.

Clean & Jerk
135 x 1
175 x 1
185 x 1
195 x 1 - slight press on top

Played 25 minutes of 2 on 2 full court basketball. Awesome cardio. Will do Ab Ripper X and 6 minutes of planks tonight.

Snatch and Clean & Jerk

Snatch
135 x 1
140 x 1
145 x 1
150 - Failed
150 x 1
155 - Failed 8 times (this would have tied my PR)

My first movement on the snatch is still my butt coming straight up - that was one of the things I was working on today. The other was that "punch" to lock my arms out at the top. My goal was to get 160lbs (bodyweight), which would have been a PR. I was only going to get there, though, by making 5lb jumps and only allowing myself to move up if I got the previous weight. Couldn't get the 155 today, so never had a chance to try 160. I'll keep at it!!

Clean & Jerk
155 x 1
175 x 1
175 x 1
185 - squat cleaned it, failed on the jerk
185 x 1

Laces to bar: 3x10

Pull-up bar muscle ups: 5
By getting in a good swing, I was able to do 5 muscle ups on the pullup bar. Just having fun.

Back Squat and Bench Press

Back Squat
135 x 3
185 x 3
205 x 3
225 x 3
235 x 1

Bench Press
135 x 5
205 x 3
205 x 3
205 x 3

2 on 2 full court basketball, 20 minutes
Ab Ripper X

Front Squat, Incline Press, Pullups

Front Squat
175 x 3
175 x 3
175 x 3
185 x 2

Incline Press
135 x 5
185 x 1
205 x 1 - Tied PR
215 - Failed
210 - Failed

Pullup Pyramid:
4x: 1x2x3x4 (40 pullups total)

Two-on-Two full court basketball, 20 minutes

Snatch, Press, Power Cleans, Abs

Snatch:
135lbs, 10 singles (got it 8 times, missed it twice)

Press (strict overhead):
135 x 4
135 x 4
135 x 2
125 x 5

Power Clean:
175 x 1
175 x 1
175 x 1

Laces to Bar: 3 x 10
Ab Ripper X

Post-workout nutrition:
35g whey protein
25g L-Glutamine
10g Glycine

Power Clean, Bench Press, Incline Press

Power Clean
185 x 1
185 x 1
195 x 1
205 - Failed
185 x 1
185 x 1

Bench Press
135 x 5
225 x 1
235 x 1 - Tied PR
240- Failed

Incline Press
175 x 3
195 x 1
215 - Failed (too big of a jump)
205 x 1

Knees to elbows: 3 sets of 10

Sprints: 7x

Overhead Squat, Bench Press, Front Squat

Overhead Squat
3 x 95
3 x 135
9 x 160 - Bodyweight, BIG PR for me! (previous PR 6 bodyweight OHS)
5 x 160
5 x 160

One of my three goals for 2010 is 15 Overhead Squats at my bodyweight. Previous to today, my PR was 6 reps. Today I got 9!! Really exciting to continue to see progress in my lifts. I love this stuff!

Bench Press
135 x 5
205 x 3
215 x 3
225 x 2

Front Squat
165 x 3
165 x 3
185 x 3
165 x 3
165 x 3

Laces to Bar: 3x10

Snatch and Clean & Jerk

Snatch - Spent time with just 135lbs today, paying close attention to the "feel" of each one
Did 135lbs 12 times this morning. Got it 8 times, missed it 4 times.

Clean & Jerk:
135 x 1
175 x 1
175 x 1
175 x 1
185 x 1
185 x 1
185 x 1
185 x 1

Pullup Pyramid:
2x: 1x2x3x4

Sprints:
7x: Down the basketball court and back