Starting Strength Coach's Training Log

Training Training Logs
281

5-17-13

ANTE

3 Position Power Snatch, 70%-75%/1+1+1/4sets

Hip+Hang+Full

WOD

3 Minutes at each movement, then 30sec rest:

Double Unders
Wall Balls
Box Jumps
Overhead Squats, 95#

Teams of 2; One works, one rests. Count total reps

282

5-18-13

Close Grip Bench
45x10
135x5
185x5
205x3
235x3

Snatch
135x3x5 sets

283

5-19-13

Ante

Press
185x5x3 sets

BB Row
225x5x3 sets

WoD

5 Burpees EMOTM
50 Air Squats
50 KB Swings
50 Overhead Lunges with 45#
50 KB Snatch with 45#
20 min. Cut-off

284

5-20-13

3RM Bear Complex

Athlete gets 20mins total and only gets 5 total attempts. Athlete must announce his/her attempts

95, 115, 155, 185, 205, 225 (failed on last portion of final rep)

WOD

Nicole

20 min. AMRAP

400m Run
Max Pullups (I refuse to kip) 20, 15, 10, 10, 8

Count total pullups: 63

285

5-21-13

Squat
165x5
205x5
245x3
305x5
345x3
395x1

Snatch Overhead Squat
135x2x5 sets

286

5-22-13

ANTE

Work 1min/Rest 1min, 3 rounds of each:

2 Wall Walks, then Max HS Hold for remainder of minute
Max Alternating Pistols
Max Alternating Turkish Getups with 52#

WOD

10 min. AMRAP

10 KB Swings, Unbroken with 70#
10 PushUps, Hand Release

Count Rounds Plus Reps: 7 Rounds Completed

287

5-23-13

ANTE

EMOTM for 5 min:

3 Heavy Power Cleans with 225

Athletes Can Share Bars and stagger every 30sec if necessary

THEN

5 sets Max Strict Pullups/Max Strict HSPU, rest 90sec between sets. Count total pullups (52) and HSPU (36).

WOD

For Time (12:23)

500m Row
40 Box Jumps
30 Toes 2 Bar
20 Burpees
288

5-24-13

Press
95x5
115x5
135x3
155x5
175x5
195x5

289

5-25-13

Deadlift
135x2
225x2
315x2
405x2
495x2

290

5-27-13

Murph

Run 1 mile
100 Pull-ups (Dead Hang)
200 Push-ups
300 Air Squats
Run 1 mile

Time: 56:43

291

5-28-13

ANTE

General Warmup
Hip Mobility
3 x Round The Worlds
Sprint Drills
Run 800m For Time (3:43)

WOD

In 12 Min:

Perform 50 Burpees, Then

AMRAP

8 KB Swings
8 KB Snatches
8 Overhead Lunges
292

5-29-13

Squat
135x10
225x10
315x10
365x10

WoD
135#
30 Hang Cleans
25 Front Squats
18 Overhead Presses
12 Overhead Squats
6 Snatches
Completed in 18:15

293

5-30-13

ANTE

500m Row TT (1:57)
Rest 3min
500m Row TT (2:00)
Rest 3min
500m Row TT (2:01)

Record All Efforts. The First Effort should be ALL OUT, with the following efforts at least within 95% of the first one.

WOD

3, 6, 9, 12, 15, etc. For 15 min. of:

Thrusters, 75/55
x3 Double Unders
294

5-31-13

ANTE

Tabata Pushups
Tabata KB Swings (cannot rest weight)

WOD

5 Rounds

Max Rep Push Press, 115/80#
Sprint 200m
Rest 1 min

Rx = 75 reps
Completed 85

295

Current PRā€™s in kilos:
Deadlift: 280
Squat: 230
Front Squat: 190
Press: 100
Snatch: 111
Clean and Jerk: 140

296

6-11-2014

Squat (kilos)
92x5
115x5
138x3
161x3
184x3
207x3

Back Ext.
25x10x3 sets

297

6-30-14

Oly Program

Lift on C shift. Swim on B shift. Rest on A shift. Stick to 80% of your limit in training. Start off training days with Limber 11, shoulder stretches with a band, and hanging leg raises (BW x 10 x 3). Finish with weighted back extensions (40 x 10 x 3). Add 2 kg to training max if programmed lifts are completed successfully. Program:

A.

  1. Snatch: 60%/3, 70%/3, (80%/3)3
  2. Snatch Pull: (85%/3)2, (90%/3)2
  3. Front Squat: 60%/3, 70%/3, (80%/3)3

B.

  1. Clean and Jerk: 60%/2+1, 70%/2+1, (80%/2+1)3
  2. Clean Pull: (85%/3)2, (90%/3)2
  3. Front Squat: 60%/3, 70%/3, (80%/3)3

C.

  1. Push Press: 60%/3, 70%/3, (80%/3)3
  2. Squat: 60%/4, 70%/4, (80%/4)3
298

6-24-2019
Squat 495x3x3
Deadlift 425x5x3

6-25-2019
Bench 307.5x3x3
Press 192.5x5x5

299

Deadlift 500x3x3
Squat 420x5x5

300

Press 227.5x3x3
Bench 262.5x5x5