Cleans & Snatches

5 Jul 13 (Fri)

     Warmup

     500m Row

     Strength

     5x3 Muscle Clean     (145lb)     ** ~max

     5 Rounds

     3 Muscle Snatch       (90lb, 90, 90, 85, 85)

     3 Snatch Pull

     3 Muscle Snatch

     2min Rest

     Cooldown

     30 1-Arm KB Swings  (40lb)

  Smooth day: heavy weights with clean technique, and some rest between sets. Moving snatches a bit better.

Row Sprints

4 July 13 (Thu)

     Warmup

     500m Row

     Strength

     5x5  Box Squat           (145lb)                        ** next time 3x5 at 155lb

     3x5  Overhead Press  (105lb, 105, 100)         ** next time 100lb, shoulder press only

     5RM Weight Pullup     (assisted -100lb)         ** did 4 reps at -90lb

     10 Rounds

     100m Row Sprint

     30sec Rest

     * All rows were <22sec

  Mostly smooth workout.

  Needing some variety; will mix in variants more.

DB Snatches

2 Jul 13 (Tue)

     Warmup

     500m Row

     Strength

     5RepMax Deadlift    (got 2rep at 285lb... have done 5's of 275 recently)

     21-15-9

     R-Arm DB Snatch     (30lb)

     L-Arm DB Snatch     (30lb)

     Situps

     Cooldown

     500m Row

  Not strong at deads today. Not enough sleep & food, I think: been god-damn hot, so is hard to stay sleeping.

  DB snatches went quite well, though; very smooth on technique. Good choice of weight. Maybe a hair light.

Boxes & Benches

1 Jul 13 (Mon)

     Warmup

     500m Row

     Strength

     5x5 Box Squat          (135lb)              **  Next time 145lb, 3x5 or 5x3  [?]

     8 Rounds

     3    Floor Press          (95lb)              **  Next time use in-cage for rack  [?]

     15  Bench Press         (smith 20lb)    **  Next time use in-cage for rack  [?]

     Cooldown

     50  1-Arm KB Swings  (30lb... 25L/R)

  Boxes went well: still a relatively easy weight.

  Floor presses: the movement itself was fine, but getting the bar into position was far more awkward & taxing than the reps themselves. I'll use the cage for a rack next time; actually, maybe next time I do any benches. Would be nice to get away from the Smith rack.   =D

Light Triplet

29 Jun 13 (Sat)

     Warmup

     500m  Row

     5 Rounds

     15sec  KB Push Press   (2x35lb)

     45sec  Rest

     15sec  Ring Rows

     45sec  Rest

     15sec  KB Swing          (50lb)

     45sec  Rest

     Cooldown

     1000m Row

  Light, easy day.

Cleans & More Cleans

28 Jun 13 (Fri)

     Warmup

     500m Row

     Strength

     5x3 Muscle Clean   (140lb)       ** ~max

     1 Round/min for 10min            ** Extra 1min rest between 8 & 9

     5    KB Swing          (50lb)

     3    Muscle Clean    (115lb)

     Cooldown

     500m Row

  Heavy, exhausting workout: had much sweat & breath. Not really at the edge of too much: just a good, hard workout. Chose the weights well.

Boxes & Couplet

27 Jun 13 (Thu)

     Warmup

     500m Row

     Strength

     5x5 Box Squat            (125lb)                                ** next time, 135lb 5x5

     4rd Bench Press         (smith 135lb... 5, 5, 3, 3)    ** repeat weight next time 3x5 or 5x3

     AMRAP 8min

     9 DB Overhead Press  (2x30lb, 30, 30, 20, 20, 20)

     9 Bench Press             (50lb, 50, 50, 30, 30, 30... smith)

     Cooldown

     50 1-Arm KB Swing     (30lb... 25L/R)

  Long, but relatively light workout. Good sweat, breath fine.

  Box squat still working well with not crunching the knees. Light weight & good form likely helping a lot. Much better than leg press because it's getting the butt, gut, and back into play: it's a whole-body exercise.

  Leg presses are good if you want to be seen using a lot of big plates without having to actually do much work. Basically, it's not working out, it's posing: like curls & tricep extensions. Hence the reason almost everyone in a Gold's tends to stand around doing those 3 movements. Makes me sad.    :P

  Warmup row nicely relaxed & un-winded at a 2min0sec / 500m pace with a damper of 4; may have to check the 500m best time soon (lifetime PR = 1min36sec). Well, maybe not... might be better to just continue incremental improvements without wiping out and being disappointed on a day.    :/