Tuesday, December 30, 2014

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, December 27, 2014

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, December 26, 2014

Friday 12/26/14

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

Tuesday, December 23, 2014

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, December 19, 2014

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, December 17, 2014

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, December 16, 2014

Tuesday 12/16/14

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

1x1 (405)
1x17 (365)

Friday, December 12, 2014

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, December 9, 2014

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, December 7, 2014

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, December 6, 2014

Saturday 12/6/14

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

Thursday, December 4, 2014

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, December 2, 2014

Tuesday 12/2/14

Back Squat
8x2 (365)

Snatch Pull

2x3 (275)
3x2 (295)

Saturday, November 29, 2014

Saturday 11/29/14

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

Tuesday, November 25, 2014

Tuesday 11/25/14

Back Squat
1x3 (225)

1x3 (275)
1x20 (315)


Sunday, November 23, 2014

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, November 20, 2014

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, November 18, 2014

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, November 16, 2014

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, November 13, 2014

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, November 9, 2014

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)

Tuesday, November 4, 2014

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, October 28, 2014

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, October 23, 2014

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, October 21, 2014

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, October 18, 2014

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, October 16, 2014

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, October 14, 2014

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, October 9, 2014

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, October 7, 2014

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)

Sunday, October 5, 2014

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, October 2, 2014

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, September 30, 2014

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, September 27, 2014

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, September 25, 2014

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, September 23, 2014

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, September 20, 2014

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)

Wednesday, September 17, 2014

Wednesday 9/17/14

Power Snatch
75% 1x3 (180)
80% 2x2 (192)
85% 3x1 (203)
90% 2x1 (220)

Power Clean + Push Press
75% 2+2 (225)
80% 2+2 (237)
85% 1+1, 1+1, 1+1 (253)
90% 1+1, 1+1 (270)
95% 1+1 (286)

Halting Jerk
75% 1x3 (247)
80% 2x2 (264)
85% 1x1 (280)
90% 1x1 (295)
95% 1x1 (313)
100% 1x1 (330)

Saturday, September 13, 2014

Saturday 9/13/14

Snatch
1x1 (245)
1x1 (255)
1x1 (265)

Clean + Jerk
1x1 (275)
1x1 (315)
1x1 (335)

Tuesday, September 9, 2014

Tuesday 9/9/14

Clean
70% 2x2 (231)

75% 1x1 (247)
80% 1x1 (264)
85% 1.2.1.2.1 (280)

Jerk
70% 2x2 (231)
75% 1x1 (247)
80% 1x1 (264)
85% 1.2.1.2.1 (280)

Halting Snatch Pull
90% 4x3 (264)

Saturday, September 6, 2014

Saturday 9/6/14

Power Snatch
75% 3x3 (176)

Snatch
70% 2x2 (198)
75% 1x1 (215)
80% 1x1 (231)
85% 3x1 (242)
90% 3x1 (258)

Push Press
70% 2x2 (209)
75% 1x1 (225)
80% 1x1 (235)
85% 1x1 (253)
90% 1x1 (264)
95% 1x1 (280)
97% 1x1 (292)

Back Squat
60% 1x3 (264)
70% 2x2 (308)
75% 1x1 (330)
80% 1x1 (352)
85% 1x1 (374)
90% 3x1 (396)