1/24/17 Off
1/25/17
Week 3, Medium Day
5 rounds Work:Rest ratio 1:2
55’s
Chain Style
Double Swing x 5
Double Clean x 5
Reverse Lunge x 5
See Saw Press x 5
Brutal. 16:00 minutes, Heart rate over 200
2/3/17 Easy Day Week 4
Double 55’s done chain style Work:rest 1:1.5
Double Clean x 5
Double Press x 5
Front Squat x 5
4 rounds, done in 6 minutes
2/2/17 Off
2/1/17 Medium Day Week 4
Double 55’s done chain style Work:rest 1:1.5
Double Swing x 5
Double Clean x 5
Reverse Lunge 5L,5R
Press x 5
4 rounds.
This was absolutely brutal heart rate 210
1/31/17 Off
1/30/17 Week 3 Heavy Day Work:Rest 1:2
Double 45’s Done chain style 5 rounds
Double Snatch x 5
Press x 5
Reverse Lunge x 5
Double Clean x 5
Front Squat x 5
1/29, 1/28 off
1/27/17 Easy Day Week 3
Double 55’s 5 rounds Work:Rest 1:2
Chain style
Double Clean and Press x 5
Front Squat x 5
1/26/17 off
This minimum effective dose is really working well for me.
2/9/17 Easy Day Week 5
Double 55’s 5 rounds 1 minute rest between
Chain Style
Double Clean x 5
Double Press x 5
Double Squat x 5
2/8/17
55 lb bell
On the minute
15 rounds. Snatch L, R 5, 5
Was breathing heavy, quit because I got a hot spot below my finger tip on right index finger. No need for a blister
TGU, 10 L, R
25 minutes
2/7/17 Week 5 Medium Day
Double 55’s 5 rounds, Work : rest 1:1.5 about 80 seconds
Chain Style
Double swing x 5
Double clean x 5
Reverse Lunge, 5 L, 5 R
See Saw Press 5 L, 5 R
Failed the last press rep, on left side, rested 30 seconds, clean and pressed it.
2/6/17 Off
2/5/17 Heavy Day week 4
45’s 4 rounds 1:1.5 work:rest
Chain Style
Double Snatch x 5
Press x 5
Reverse Lunge, L, R, 5, 5
Double Clean x 5
Front squat x t
2/4/17 Off
2/10/17 Off
2/11/17 Week 5 Heavy Day
Double 45’s
5 rounds work:rest 1:1.5, about 135 seconds
Chain Style
Double Snatch x 5
Military Press x 5
Reverse Lunge 5L, R
Double Clean x 5
Front Squat x 5
2/12/17 Off
2/13/17 Week 6 Lucky 13
6 rounds work:rest 1:1.5
45’s Chain style
Double Swing x 5
Double Clean x 5
Reverse Lunge 5L, 5R
See Saw Press 5L, 5R
Dropped the weights, wasn’t feeling going heavy
2/14/17
TGU 55
5L, 5R
Double 70’s
Cleans x 2, Press x 1 Squats x 3, 10 rounds
Double 55’s
Cleans x 3, Press x 2 Squats x 5 5 rounds
Double 88’s
Double swings, 5 x 10
2/15/17 Easy Day Week 6
Work:Rest 1:1.5
Chain Style
First 2 rounds with 55s 3rd round and 6th round 45’s
Clean x 5
Press x 5
Squat x 5
4th and 5th round done together with 45’s
Clean x 10
Press x 10
Squat x 10
2/16/17
55 lb kettlebell
Snatches 5L, 5 R on the minute, 20 rounds
200 in 19:35
Turkish Getups
Done ladder style
1L, 1R, 2L, 2R, 3L 3R, 4L, 4R
2/1717
Heavy Day Lucky 13, last workout week 6
Double 45’s 6 rounds
Chain Style, Work:Rest 1:1.5, about 2 minutes between round
Double Snatch x 5
Double Press x 5
Reverse Lunge, 5L, 5R
Double Clean x 5
Front Squat x 5
PROGRAM COMPLETE
2/18/17 Off
2/19/17
Did a bunch of machines at the hotel gym, 2 x 10 and a 30 minute, 3.1 mile run
Dips 2 x 10
Lat Pulldowns 2 x 10
Chest Press 2 x 10
Rows 2 x 10
Shoulder Press 2 x 10
Leg Press 2 x 10
Leg Extension 2 x 10
Walked about 6 miles around Newport, 60 degrees in winter.
2/20/17 Off,
2/21/17 New Program
Going back to heavy lifting and grinding for 3-4 months. Starting with 10 sets of each movement
Double Rows supersetted with
First 4 sets 88 lbs 4 x 3
Last 6 sets 70’s 6 x 5, focused on form and squeezing the lats
Double Military Press
First 3 sets 70’s, 3 x 2
Last 7 sets 55’s 7 x 3
Double Front Squat super setted with
10 x 3, 70’s
Double Swings, explosive between the legs
10 x 5 70’s
Farmer’s carries 88’s
4 sets of 75 paces, 300 total paces