Tuesday 12/30/14

Back Squat
1x2 (264)
1x1 (308)
1x1 (352)
1x1 (374)
1x1 (396)
1x1 (419)
1x1 (440)
2x1 (462)
2 x Walk out with (511)
1x2 (374)
2x2 (264)

Saturday 12/27/14

A) Bench Press
5x8 (155)
B) Pull-ups
5x5 (Bwt)
(rest 1:00 between exercises)

Seated Row
15 x (90)
15 x (100)
12 x (110)
10 x (120)
8 x (130)

A) Bar Dips
3x12 (Bwt)
B) Cable Curls
3x10 (25)
(rest :30 between exercises)

A) Lateral Raise
3x12 (12)
B) Triceps Ext
3x12 (25)
(rest :30 between exercises)

Friday 12/26/14

Back Squat
3x3 (275)
2x3 (315)
1x3 (365)
1x10 (365)
1x10 (315)
1x10 (275)

Tuesday 12/23/14

Back Squat
2x1 (315)
2x1 (365)
8x1 (405) (tempo 5X20)

Chin-up
10,8,6,4,2
(rest 1:00)

Seated Row
15-12-10 (90-115-140)

A) Triceps Extension
15,12,10 (45)
B) Biceps Curl
10,10,10 (25)
(rest :30 between exercises)

Friday 12/19/14

5 rounds:
40yrds Farmers Walk 230lbs
40yrds Dog Sled Push 180lbs
40yrds Backward Sled Pull 115lbs
(rest 1:00)

Ugly Low Bar Back Squats
Circa 1998 (Bishop Kenny Weight Room)



 



Wednesday 12/17/14

A) Bench Press
5x8 (155lbs)
B) Chin-up
5x8 (bwt)
(rest 1:00 between exercises)

A) Seated Row
12,10,8 (130lbs)
B) Bar Dip
12,10,8 (bwt)
(rest 1:00 between exercises)

A) Triceps Press Down
10,10,10 (45lbs)
B) DB Curls
10,10,6 (35lbs DB's)
(rest :30 between exercises)

Tuesday 12/16/14

Back Squat
1x1 (315)
1x1 (365)
1x1 (405)
1x17 (365)

Friday 12/12/14

Clean
3x1 (242)
2x1 (264)
2x1 (286)
2x1 (308)

Snatch Pull
3x3 (308)

Back Squat
1x1 (264)
1x1 (308)
1x1 (352)
1x1 (396)
2x1 (419)

Tuesday 12/9/14

Back Squat
1x5 (220)
1x3 (264)
1x1 (308)
1x1 (330)
1x1 (352)
1x1 (374)
1x1 (396)
1x1 (419)
1x1 (464)

Yoke Walk
5x40yrd (300)
(rest 2:00)

Dog Sled Push
4x40yrd (135)
4x40yrd (180)
(rest 1:00)

Sunday 12/7/14

A. Bench Press
5x8 (135)
(rest 1:00)
B. Chin-up
8x5
(rest 1:00)

A. Seated Row
15,12,10 (115)
(rest 1:00)
B. Bent Lateral Raise
15,12,10 (20lbs DBs)

A. Dumbbell Curls
3x10 (30lbs DBs)
(rest 1:00)
B. Mini Band Triceps Ext
3x30 (red mini band)

Saturday 12/6/14

Back Squat
1x5 (225)
1x5 (275)
1x5 (315)
5x5 (365)

Thursday 12/4/14

Every 1:00 for 10:00
1 Clean
225/235/245/255/265/275/285/295/305/315

Back Squat
1 x 335
1 x 355
1 x 375
1 x 395
1 x 365
1 x 385
1 x 405
1 x 425

Sled Pull
4x20yrds at 180lbs
1x40yrds at 180lbs

Backwards Sled Pull
4x20yrds at 135

Tuesday 12/2/14

Back Squat
8x2 (365)

Snatch Pull
2x3 (275)
3x2 (295)

Saturday 11/29/14

Back Squat
1x5 (225)
1x5 (275)
1x5 (315)
1x5 (335)
1x1 (365)
1x1 (385)
2x7 (405)

Tuesday 11/25/14

Back Squat
1x3 (225)
1x3 (275)
1x20 (315)

Sunday 11/23/14

Back Squat
60% 1x1 (264)
70% 1x1 (308)
80% 6x2 (352)

Push Press (behind neck)
70% 1x2 (192)
75% 1x2 (205)
80% 6x2 (220)

RDL
5x5 (220)

Chin-up
3x6

Band Pull x 50
Band Row x 50
Internal Rotation x 20
External Rotation x 20

Thursday 11/20/14

Back Squat
70% 1x2 (308)
80% 1x2 (352)
85% 1x1 (374)
90% 1x1 (396)
95% 1x1 (419)
100% 3x1 (440)

Push Press
1x5 (154)
1x5 (176)
1x5 (198)
1x5 (220)
1x5 (242)

Clean Pull
4x4 (242)

Band Pull x 50
Band Row x 50
Band Curl x 50
Band Tri Press x 50

Tuesday 11/18/14

Back Squat
62.5% 1x2 (275)
72.5% 1x2 (315)
82.5% 2x2 (365)
92.5% 4x2 (405)

Behind the Neck Press
4x4 (135)

RDL
4x4 (225)

Strict Pull-ups
8,6,4

Band Pull x 50
Band Row x 50

Sunday 11/16/14

Back Squat
60% 1x2 (264)
70% 1x2 (308)
80% 4x2 (352)
85% 1x1 (374)

Behind The Neck Press
5x5 (110)

Snatch Pull
70% 2x4 (198)
85% 2x3 (242)

Band Pull x 50
Band Row x 50
Internal/External Rotation 2x20

Thursday 11/13/14

Back Squat
50% 1x3 (220)
60% 2x2 (264)
70% 2x2 (308)
80% 2x2 (352)
(starting this cycle based on a 200kg Back Squat)

Press Behind the Neck
4x4 (110)

RDL
3x4 (198)

Crossover Symmetry
(shoulder rehab.  rotator cuff has been strained for several months)

Sunday 11/9/14

Snatch
2x1 (185)
1x1 (205)
1x1 (225)
1x1 (235)
1x1 (245)
1x1 (255)
1x1 (265)

Clean + Jerk
1+1 (245)
1+1 (265)
1+1 (285)

Sunday 11/2/14

2014 American Masters
Snatch 125/130/133x (National Record 105kg 40-44yrs)

C&J 150/156x/157

Total 287kg (National Record 105kg 40-44yrs)

Tuesday 10/28/14

Snatch + Overhead Squat
1+1 (198)
1+1 (220)
1+1, 1+1 (231)

Snatch
2x1 (242)
1x1 (253)
1x1 (264)

Clean + Jerk
1+1 (242)
1+1 (286)
1+1 (308)

Clean Pull
1x3 (352)

Front Squat
1x3 (330)

Thursday 10/23/14

Snatch
70% 1x2 (198)
75% 1x1 (215)
80% 1x1 (231)
85% 2x1 (248)
90% 3x1 (259)

Clean
70% 1x2 (248)
75% 1x1 (264)
80% 1x1 (280)
85% 1x1 (295)
90% 2x1 (319)

Front Squat + Jerk
70% 2+2 (248)
75% 2+2 (264)
80% 2+1 (280)

Clean Pull
100% 2x2 (353)
+10kg 2x2 (374)
+20kg 4x2 (396)

Tuesday 10/21/14

Snatch + Overhead Squat
80% 1+1, 1+1, 1+1, 1+1, 1+1 (230)

Clean + Front Squat + Jerk
80% 1+1+1, 1+1+1, 1+1+1 (275)

Front Squat
1x2 (325)
1x2 (335)
1x2 (345)
1x1 (355)
1x1 (365)

Saturday 10/18/14

Training at Cold Smoke CrossFit in Bozeman Montana.


Snatch
70% 1x1 (198)
77% 1x1 (220)
85% 2x1 (242)
92% 3x1 (264)
97% 1x1 (275)

Clean + Jerk
72% 1+1 (242)
77% 1+1 (264)
83% 1+1 (286)
90% 1+1 (308)
97% 1+1, 1+1 (330)

Back Squat
85% 1x1 (374)
90% 1x1 (396)
95% 1x1 (419)
100% 1x1 (440)
105% 1x1 (462)

Thursday 10/16/14

Snatch
70% 1x2 (198)
73% 1x2 (209)
77% 1x2 (220)
80% 1x2 (231)
85% 1x2 (242)

Clean
70% 1x1 (242)
77% 1x1 (264)
83% 1x1 (286)
90% 1x1 (308)

Front Squat & Jerk
70% 1x3 (242)
77% 1x3 (264)
83% 1x3 (286)

Tuesday 10/14/14

Snatch
70% 2x2 (198)
75% 1x1 (215)
80% 3x1 (231)

Clean + Front Squat + Jerk
70% 1+1+1 (231)
75% 1+1+1 (253)
80% 1+1+1, 1+1+1, 1+1+1 (275)

Snatch Pull
100% 1x2 (286)
+10kg 1x2 (308)
+20kg 2x2 (330)

Back Squat
70% 1x2 (308)
80% 1x1 (353)
90% 1x1 (396)
95% 1x1 (419)
100% 1x1 (440)
80% 2x2 (352)

Thursday 10/9/14

Power Clean (blocks above knee)
70% 2x3 (237)
75% 2x2 (260)
80% 3x1 (275)

Snatch Grip Push Press
70% 1x3 (198)
75% 2x2 (215)
80% 1x1 (231)
85% 1x1 (242)
90% 1x1 (260)

Clean Pull
100% 1x3 (341)
+10kg 1x3 (363)
+10kg 3x2 (374)

Tuesday 10/7/14

Snatch
70% 1x2 (198)
75% 1x2 (215)
80% 3x2 (231)

Clean + Jerk
70% 1+1 (242)
75% 1+1 (260)
80% 1+1, 1+1, 1+1 (275)

Back Squat
60% 1x3 (264)
70% 2x2 (308)
80% 3x1 (352)

Saturday 10/4/14

Power Snatch
72% 2x2 (185)
80% 1x1 (205)
85% 1x1 (215)
88% 1x1 (225)
92% 1x1 (235)
97% 2x1 (245)

Snatch
80% 5x1 (225)

Clean + Front Squat
72% 1+1 (245)
77% 1+1 (265)
83% 1+1 (245)

Clean
77% 3x1 (265)

Halting Jerk
65% 2x2 (225)
72% 1x1 (245)
77% 3x1 (265)

Barbell Sit-up
3x7 (95)

Thursday 10/2/14

Power Clean + Push Press (blocks above knees)
70% 2+2 (209)
75% 2+2, 2+2 (225)
80% 2+2, 2+2, 2+2 (242)

Snatch Pull (2" deficit)
80% 1x3 (231)
90% 1x3 (260)
100% 3x2 (286)
110% 2x2 (313)

Back Squat
60% 1x3 (264)
70% 2x2 (308)
80% 3x1 (352)

Barbell Sit-up
3x7 (88)

Tuesday 9/30/14

Snatch
70% 2x2 (198)
75% 1x1 (215)
80% 1x1 (231)
85% 5x1 (242)

Clean + Front Squat
70% 1+2 (242)
75% 2+1 (260)
80% 1+1, 1+1, 1+1 (275)
85% 1+1, 1+1 (292)
90% 1+1 (308)

Clean Pull (3" Deficit)
80% 1x3 (275)
90% 1x3 (308)
100% 3x2 (341)

Saturday 9/27/14

Power Snatch
80% 2x3 (198)
87% 2x2 (220)
92% 1x2 (231)
95% 1x2 (242)

Halting Snatch
70% 1x2 (198)
77% 1x1 (220)
85% 1x1 (242)
87% 3x1 (253)

Power Clean + Push Press
82% 2+2 (242)
87% 2+2, 2+2 (264)

Clean + Jerk
70% 1+1 (242)
77% 1+1 (264)
85% 1+1 (286)

Thursday 9/25/15

Every Minute on the Minute:
1 Snatch
70% 3x1 (198)
75% 3x1 (215)
(rest 1:00)
80% 3x1 (231)
85% 3x1 (247)
(rest 1:00)
87% 1x1 (253)
90% 1x1 (258)
92% 5x1 (264)

Every Minute on the Minute:
1 Clean + 1 Front Squat
65% 1+1, 1+1 (220)
70% 1+1, 1+1 (242)
(rest 1:00)
77% 1+1, 1+1 (264)
(rest 1:00)
85% 1+1, 1+1 (286)
(rest 1:00)
90% 1+1, 1+1 (308)

Back Squat
60% 1x1 (264)
70% 1x1 (308)
80% 7x1 (352)

Tuesday 9/23/14

Power Snatch
70% 2x2 (176)
80% 2x2 (193)
85% 1x2 (203)
90% 2x2 (220)
95% 1x1 (231)
100% 1x1 (242)
PR 1x1 (253)

Power Clean + Push Press
70% 1+1 (220)
80% 1+1 (242)
87% 1+1 (264)
90% 1+1 (275)
95% 1+1 (286)
98% 1+1 (297)
87% 3+3 (264)

Push Press + Halting Jerk + Jerk
1+1+1, 1+1+1, 1+1+1 (264)

Saturday 9/20/14

Halting Snatch
70% 2x2 (198)
75% 1x1 (215)
80% 1x1 (225)
85% 2x1 (242)

Snatch
88% 1x1 (253)
92% 3x1 (264)

Clean
70% 1x1 (242)
83% 1x1 (286)
90% 2x1 (308)
97% 1x1 (330)
100% 1x1 (341)

Back Squat
60% 1x1 (264)
70% 1x1 (308)
80% 1x1 (352)
90% 4x1,1x3 (396)