Wednesday, July 27, 2011


Back is still pretty tight.

A. Split Jerk: 2,2,2,2,2; rest 5 min. 100, 120,130,140,150 First time going that heavy without jerk boxes. Wasn't too bad.
B. Back Squat: Worked up to 150 for a triple
TGU Practice

Was pretty tired today. Didn't feel like conditioning.

The most powerful life is the most simple life. The most powerful life is the life that knows where it's going, that knows where the source of strength is; it is the life that stays free of clutter and happenstance and hurriedness.
-Max Lucado

The Lord with give strength to His people; The Lord with bless His people with peace.
Psalm 29:11

Tuesday, July 26, 2011


Snatch: 3,3,3; rest 5 min. 90,95,100,105x Lower back LIT UP on these. Couldn't even front squat the bar. Not injured, just really freakin sore from the 1RM deadlift on Sunday.
Front Squat: Work to a heavy triple
All @ 90%
3 sets:
15 burpees
15 pullups
rest split time

3 sets:
15 burpees
5 muscleups
rest split time
3 sets:
15 burpees
15 pullups
rest split time

Instead did:
5 sets @ 90%
1 min. Airdyne
1 min. rest
5 sets @ 90%
10 strict pullups
15 pushups
15 situps
rest split time

5 sets @ 90%
1 min. Airdyne
1 min. rest

You are my hope, O Lord God; You are my trust from my youth.Psalm 71:5

God's omniscience can instill you with a supernatural confidence that can transform your life.-Bill Hybels

7/25/11 - Active Recovery

Airdyne 5 min.
Ski Erg 5 min.
Row 5 min.
Run 5 min.
Dynamic hip mob. & hurdle drills

Monday, July 25, 2011

7/24/11 - rest/recovery?

Went to gym to roll out and stretch. Ended up pulling a 1RM deadlift. 500# went easy, so I jumped to 520#. Big PR, pretty excited about that.

Sunday, July 24, 2011


Back Squat: Find 1RM. 365,375,385,395,405,415PR,420PR,425PR!!!
Strongman Medley
5 Deadlifts @ 365 with axle
50 yard 400# farmers carry
70# keg clean and pres
150# keg clean and press
200# keg clean and press
1 Rep Circus dumbell over head press (150#)
"Faction Gone Bad"
3 Rounds for Reps
*1 min. at each station
-Squat Snatch @ 95#
-Box Hops (jump over box)
-Double Unders
142,140,140 = 422

Thursday, July 21, 2011


Muscleups: 4 EMOM x AMRAP
10 sets:
20 sec. Airdyne @ 100%
5 Bounding Hurdles
Rest 5 min.

In all things showing yourself to be a pattern of good works; in doctrine showing integrity, reverence, incorruptibility...Titus 2:7
A holy life will produce the deepest impression. Lighthouses blow no horns; they only shine.
-D. L. Moody

Tuesday, July 19, 2011


A. Squat Clean: Work to heavy double. 100,110,120,130,135,140(308) pr!,145x(hit the first missed the second, still pretty happy with 140 though. I'll get 145 next week.)

Here's the first clean from the 140 double

Here's the ugly 145 single then the miss. Got way forward on me.

B. Back Squat: Work to heavy double. 120,130,140,150,160,170,175(285) Felt good.

7 Sets:
Row 250m @ 90-95%
rest 3:30
HSPU's were: 17,17,10,10,10,10,10 (games plate standard)
Row times were: :46.5,:46.3,:46.0,:46.0,:46.0,:45.8,:45.1,
*This crushed me tonight. Got pretty sick, almost puked. Felt great to dig down and grind. First time in a while. Long day. Drove to El Dorado, AR and back. 9 hours total of sitting in a car. Hips were pretty tight. Looking forward to a big rest tomorrow.

The Lord is good to those who wait for Him, To the soul who seeks Him. It is good that one should hope and wait quietly For the salvation of the Lord.Lamentations 3:25-26

Monday, July 18, 2011


A. Power Snatch: Work to a heavy Double. 80, 85, 90,95,100(220)
B. Power Clean/Jerk: Work to a heavy. 100, 110, 120, 125(275)

100kg double = uuuugly!!

Had to Rest 1 Hour to coach

5 Sets @ 90-95%:
10 OHS @ 135#
15 Chinups
Run 400m ish
Walk/rest 8 min.

2:13, 1:56, 2:00, 2:01, 1:49
*All unbroken and fast. Runs felt good today.

God of Our Lives, we are pilgrims beset with trials and blessed with opportunities. We confess that we want your blessings without pain and your bounty without cost. We would be faithful, but we falter. We ignore problems hoping that they will go away. We flee from challenges because we fear failure. Send us Your Spirit that we might be strengthened. Send us New Life and Hope that we might love others as Christ has loved us. Amen.


A. Power Snatch: Work to heavy double
B. Power Clean/Jerk: Work to heavy double
5-7 sets:
10 OHS @ 135#
15 Pullups
Run 400m
walk/rest 8 min.

Clothe yourselves with humility toward one another, because God resists the proud, but gives grace to the humble.
1 Peter 5:5


A. Banded Box Squat: Work to heavy single 315+blue bands, 335x
B. Hussefelt stone carry, farmers walk practice
C. Atlas Stone Platforms: Worked to 300# for double.
Freakin' awesome video made by James Cheney
10 sets @ 100%:
Ski erg: 20 sec.
rest 2 min.
Kept each round at 8-9 calories

One thing I do, forgetting those things which are behind and reaching forward to those things which are ahead, I press toward the goal for the prize of the upward call of God in Christ Jesus.
-Philippians 3:13-14

Saturday, July 16, 2011


A. Snatch: Work to heavy single for the day.  110 Kept getting under 115 but was unstable. Pulls felt great today though!
B. C/J: Work to heavy single: 140, Tried 147 twice. Pulling it plenty high, just need to be more aggressive.
C. Front Squat: Work to heavy single: 170! PR! Missed 175 juuuuust barely. Next week!

Rest 3 Hours

4 Unbroken Muscleups, rest 1 min. x 12
With a partner complete 100 cal's on airdyne. Meanwhile other person is completing 60 double unders. Switch when person has completed DU's. 3:47
Pushup Amrap x 3; rest 60 sec. 40,20,20

One thing I do, forgetting those things which are behind and reaching forward to those things which are ahead, I press toward the goal for the prize of the upward call of God in Christ Jesus. 
-Phillipians 3:13-14

Wednesday, July 13, 2011


From the Big Dawgs Blog:

3 sets:
10 TnG clean and jerk 135,155,175
Airdyne 90 sec @ 90%
rest 2 min
3 sets:
10 push press TnG 135,155,175
Row 90 sec @ 90%
rest 2 min
3 sets:
15 toes to bar
15 GHD sit ups
15 ring push ups
rest 1 min
Fell waaayy off on second set of last group so shut it down. Great conditioning today! Good breathing work on touch n go's then straight to airdyne and rower.

Tuesday, July 12, 2011


Things were all out of whack today. Blah.

A1. Back Squat: Worked to heavy triple 170 (374), 180x
A2. HSPU: AMRAP x 5; rest 3 min.

Was going to condition but just called it.

Video of back squat. Thanks Jordan.

Monday, July 11, 2011

7/11/11 - Rest/Recovery


5 sets @ 90%:
5 muscleups
10 toes through rings
20 squats
rest split time
*All sets were around 1:30-1:40
5 sets @ 95%:
10 hand release pushups
15 situps
30 double unders
rest split time
*All sets were around 1:00

Most merciful Father, we have strayed from the ways like lost sheep. We have followed too much the desires of our own hearts. We have left undone those things which we ought to have done, and we have done those things which we ought not to have done. Forgive us and renew us that we may be the people you created us to be.

7/9/11 - Triple

AM: 20 min. trail run. Run for 10 min. turnaround at 10min. mark and try to beat split time back.

Noon: Lunch time WOD with the CF Staff trainers. Good times!
2 Rounds for reps:
1 min. ski erg
1 min. overhead walking lunge
1 min. handstand walk
1 min. 115# thrusters
1 min. airdyne
1 min. 120# stone shoulders
Rest 2 min.

Power clean: work up to a heavy double; 286, 297x Super smoked at this point.

Great day. Didn't plan on training that much but was surrounded by some good people. Gotta take advantage of it. 

Saturday, July 9, 2011


Snatch: Work to a heavy double 85(187),90(198),95(209),100(220),105(231),110(242)x Could have had this one. Didn't open up.
Front Squat: Work to a heavy triple 145(319), called it there. Knees were bothering.
5 Sets @ 100%:
20 sec. Ski
5 bounding hurdles
10 jumping clap pushups
rest 3 min.
*This was fun. All sets were around :35, fastest was :32

Thursday, July 7, 2011


A. C/J: Work to heavy single 130(286), 140(308), 145(319)PR!, 149x
B. Back Squat: Work to heavy triple 325,355,365
C. Sprints: 40yds x 5; rest 3 min. Felt good. Didn't time, just went all out.

7/6/11 - Active Rest

Biceps are sooooore! Rode my bike to the gym. Then dragged a sled 800m at a slow walking pace. Skied 500m and did some hip mobility drills.

For the promise is for you and for your children.Acts 2:39

Tuesday, July 5, 2011


A. Power Snatch/Squat Snatch x 5; rest 5 min. 70,80(176),90(198),100(220),105x(231)
*Hit the power snatch but missed the squat snatch. Got lazy and didn't open up. Power snatch pr though!
B. Front Squat: Work to 2RM; rest as needed
160(352)PR!, 170x
5 Rounds @ 95%:
30 sec. airdyne
10 pullups
5 muscleups
rest 10-12 x split
*All rounds between 1:10-1:20, around 22-26 cal. Fell way off on the last one.

But with me it is a very small thing that I should be judged by you or by a human court. In fact, I do not even judge myself. For I know nothing against myself, yet I am not justified by this; but He who judges me is the Lord.1 Corinthians 4:3-4

Monday, July 4, 2011


Split Jerk: 2 x 5 @ 78% (275#) Felt good. Worked on speed. 
3 Rounds for Time:
Row 500m
10/leg x rear elevated split squats with kettlebell in one arm rack 55#
50 D.U.'s
12:07, went hard on the first row. Around a 1:34. Rest of the workout sucked. First met-con since regionals. Breathing was awful. 

So because of Christ, I am pleased in weaknesses, in insults, in catastrophes, in persecutions, and in pressures. For when I am weak, then I am strong.-2 Corinthians 12:10

Sunday, July 3, 2011

7/3/11 - Training

Squat Clean: 2,2,2,2,2 Rest 3 min.
5 Rounds @ 90%:
10 Power Cleans @ 135#
Run 300m
10 Ring Dips
Rest Split Time
Times were around 2:15-2:20
Box Squat: 3,3,3,3,3; rest 3 min.


Snatch: Max out Hit 260#, 5# PR!
C/J: Work to heavy single Stopped at 305#, worn out from drive.