What I Want to Do I Do Not Do

Training Training Logs
361

Bench Press
135x5, 165x3, 200x3, 230x3x3, 215x7
Close Grip Bench
135x3, 165x3, 195x3, 216x3x3

10 Minute AMRAP (9 or 10 Rounds)
10 DB Hang Clean and Press 50lb
8 Ab-Mat Sit-Ups

Plate Raise
25lb x100
Tricep Pushdown
45lb x150

362

Feeling pretty beat up. Was supposed to pull heavy today, but that wasn’t going to happen. So I took it pretty easy and just did the following to work on position and speed…

12 Minute EMOM
1 Deadlift 315lbs

363

Bench Press
135x5, 165x3, 195x3, 210x3x3, 165x6x4 (did 15 pull-parts between the last 6)
DB Bench
50’s x4x18
Sumo Deadlift
135x5, 225x3, 315x3, 385x, 427x3x3
Cable Lat Pulldown
70 x5x18
Jump Rope
x400

364

Haven’t Clean & Jerked in awhile, so…

Clean & Jerk
up to 195, then a few pulls with 225 and 235
Front Squat
145x1, 185x1, 215x1, 239x3x3
Incline Axle Bar Bench Press
120x5x15
Single Arm DB Upright Row
40 x4x12 each arm

365

High Hang Clean
95x2x2, 125x2, 145x2, 155x2, 165x2, 175x3x2
Strict Press
95x3, 115x3, 135x2, 145x1, 155x1, 165x1, 175x1

For Time: (22:45)
30 DB Push Press 35’s
50 Ab-Mat Sit-ups
40 Push-ups
30 Wall Balls 14lb
30 DB Push Press
30 Air Squats
25 KB Swings 28kg
40 Burpees
25 KB Swings

Overhead Tricep Cable Extension
35 x5x15

366

High Bar Back Squat
135x3, 185x3, 225x3, 275x2x1, 305x3x3
Bench Press
135x5, 165x3, 195x3, 225x3, 240x3, 250x3

10 Minute AMRAP (4 Rounds + 8 reps)
8 Toes-to-Bar
8 Dumbbell Thrusters 35lb
12 Dumbbell Walking Lunges 35lb

3 Rounds For Time: (6:34)
25 Ab-Mat Sit-ups
12 Inverted Rows
12 Dips

367

High Hang Power Snatch + Snatch Balance
Just did a bunch, stayed pretty light. Ended up with a few singles at 110.
Sumo Deadlift
225x3, 315x1, 405x1, 455x1, 485x3 (PR)

368

Drop Snatch
a bunch of doubles at 105
DB Rear Delt Fly
15’s x4x12
Bench Press
135x5, 165x3, 205x2x3, 215x3x3
Bench Press - Against Bands
165x3x2
Bench Press - +50lb in chains
165x2x2, 165x10
Bench Press - to 7-1/2" Board
255x1, 285x1, 305x1
Front Levers
-attempted to get one for a few minutes
Weighted Pull-ups
10x5, 20x5, 30x5, 22x6,5,4,4

30 Minutes - Steady State
alternating between Airdyne and Jump Rope

Incline DB Press
50’s x3x15

369

Above the Knee Hang Clean
doubles up to 175, then 185x1, 195x1, 205x2x1
Front Squat
245x1, 265x1, 275x1, 285x1, 295x1 (PR), 215x10
Chest Supported Incline DB Row
25’s x12, 35’s x4x12

HIIT x2 Rounds
1 Min. Thrusters 75lbs
2 Min. Rest
1 Min. Burpees
2 Min. Rest
1 Min. Ab-Mat Sit-ups
2 Min. Rest

Worked on handstands/ handstand push-ups against a wall for about 10 minutes.

DB Lateral Raise
25’s x4x10
Back Extensions
x80

370

Cable Face Pull
35 x4x20
Band Pull Apart
x100
Bench Press
135x5, 165x3, 195x3, 215x3, 235x3x3, 190x5x4

Conditioning
5 Minute AMRAP
5 Strict Pull-ups
5 KB Single Arm Overhead Squat - each arm 22lb
-3 Minute Rest-
5 Minute AMRAP
5 Strict Pull-ups
20 Double Unders
-3 Minute Rest-
5 Minute AMRAP
5 Strict Pull-ups
7 Single Arm DB Push Press 50lb
then right into 50 Ab-Mat Sit-ups

12 Minute AMRAP
6 Push-ups
2 Strict Knee Raises
2 Strict Toes To Bar

Cable Tricep Pulldown
35 x200
DB Curls
35’s x4x10 each arm

Metcon:
1 person works while the other rests, 6 Rounds each
10 Sandbag Rows 75lb
10 Sandbag Back Squat
then right into 50 Wall Balls each, 20lb

371

Hang Snatch High Pull
125x5x3
High Bar Back Squat
135x5, 185x4, 225x3, 275x2, 295x2, 305x2, 310x2, 315x2, 225x20

HIIT: 3 Rounds
1 Minute Double Unders
2 Minute Rest
1 Minute DB Snatch 50lb
2 Minute Rest

Conditioning
4 Minute AMRAP - with a partner
Pull-ups
1 Minute Rest
4 Min AAMRAP - with a partner
Ring Push-ups

Airdyne
30 Minutes

Single Arm DB Arnold Press
20 x4x12 each arm
Chest Supported Incline DB Rear Delt Fly
20’s x4x10

372

Power Clean + Jerk
took my time working up to 185x3x1
Snatch Grip Deadlift
175x5, 215x5, 255x5, 295x3, 315x2, 335x2
Tuck Front Lever Negative from Inversion
10x1

4 Rounds
25 Hollow Rocks
25 Arch Rocks

Sit-ups
x50

373

Drop Snatch
75x2x2, 105x2x2, 125x2x2, 135x4x2

For Time: (6:24)
21-15-9
Overhead Squat 95lb
KB Swing 28kg

Bench Press
135x5, 165x3, 190x2x3, 218x3x3, 180x5x4
Incline Axle Bar Bench Press
120x4x12

6 Minute AMRAP (22)
Weighted Pull-ups (30lb)

SS Cardio
Airdyne - 30 minutes

8 Minute AMRAP
5 DB Row - each arm 65lb
10 Ring Pushups

DB Curls
40’s x4x10 each arm

374

High Hang Clean
95x2x1, 125x2x1, 145x1, 165x1, 175x1, 185x5x1
Front Squat
185x1, 205x1, 225x3, 245x3, 255x3, 265x3

HIIT - 3 Rounds
1 Minute - Toes To Bar
2 Minute Rest
1 Minute - Power Clean + Press 95lb
2 Minute Rest

Back Extensions
x80

375

Bent Row
135x12, 155x12, 175x12, 135x20
Low Rack Pull
225x10, 315x3x10
Bench Press
135x5, 165x3, 195x3, 225x3, 237x3x2, 205x6x2

Pull-up/ Core Work
2 Minutes Max Reps each movement, 10 Ring Dips after each set
Strict Chest To Bar Pull-ups
Strict Pull-ups
Strict Knees To Elbows
Strict Toes To Bar
V-ups
Hollow Rocks

5 Minute AMRAP
30 Double Unders
10 DB Rear Delt Flys 20’s
-3 Minute Rest-
5 Minute AMRAP
16 Lunges
6 Box Jumps
-3 Minute Rest-
5 Minute AMRAP
30 Double Unders
10 DB Rear Delt Flys 20’s

Cable Face Pull
45x5x15
Overhead Cable Tricep Extension
45x7x12
Ab-Mat Sit-ups
x100

376

Wanted to do some testing today. I haven’t Low Bar squatted in 9-1/2 weeks.
Turns out the exercise selection I chose after my last meet (11/12/17) is paying off. I feel if I signed up for a meet later this year, and went back to SBD focus, I could push my squat up closer to my long term goal of 500…

Low Bar Back Squat
135x5, 185x4, 225x3, 275x2, 315x1, 345x1, 370x1, 380x1 (beltless/ sleeveless PR), put the belt on… 390x1, 400x1,… and the sleeves… 410x1, 420x1 (All time PR)

I was extremely happy with this, especially not being “peaked”, so I figured I would give a go at Close Grip bench to see where things are…

Close Grip Bench Press
135x5, 165x3, 195x2, 225x1, 255x1, 270x1, 275x1 (PR), 280x1 (PR)
Slingshot Bench Press
300x2x2

HIIT x2 Rounds
1 Minute - Ab-Wheel Roll out
90 second Rest
1 Minute - KB Swing 28kg
90 second Rest
1 Minute - Single Arm KB Press 20kg
90 second Rest

30 Minutes - Steady State
between the Airdyne and Jump Rope

DB Shoulder Press
20’s x4x20

377

Low Handle Trap Bar Deadlift
140x3, 230x3, 320x3, 410x3x2
Power Clean
95x3, 125x3, 155x3, 175x3, 185x2, 195x2, 175x2x2
Parallette L-Sit
accumulated 1 minute

378

Snatch
75x2x2, 95x2x2, 105x2x2, 115x2x2, 125x2x2, 135x1, 145x1
Weighted Pull-ups
10kg x8, 6, 6
Bench Press
135x5, 175x3, 205x3x2, 222x3x3, 280x3x1 (Slingshot on the 280)

Practiced ring Muscle Up turnovers with some rings hanging by a band and pulling them down to transition.

Feet Elevated Ring Rows
x50 - every time I broke, I did 12 Hollow Rocks
Ab-Mat Sit-ups
x100
Airdyne - Steady State
30 minutes

5 Rounds
12 Single Arm Incline DB Press 35lb - each arm
20 Reverse Lunge

5 Rounds
10 Burpees
10 Push-ups

379

Clean & Jerk
95, 95, 135, 155, 175, 190, 205, 205, 212 (PR) - all singles

HIIT: 2 Rounds
1 Minute - Double Unders
1 Minute Rest
1 Minute - RFESS (R)
1 Minute Rest
1 Minute - RFESS (L)
1 Minute Rest

Single Arm DB Upright Row
40 x4x10 each arm
Back Extensions
x80

380

5 Rounds
25 Hollow Rocks/ 25 Arch Rocks

Bench Press
135x5, 185x3, 225x2, 240x2x2, 205x6x2

15 Minute AMRAP(ish)
1 Strict Pull-up
2 Knees To Elbows
3 Strict Toes To Bar