Gettin' Strong WS4SB style

[snice32]

Monday 3/23
Christian Thibaudeau's Behind the Iron Curtain program

dyn flex

A. Power Snatch from Hang 85x3, 105x3x3
B. Bench Press 165x5, 190x3x5
C. Overhead Squat 85x4x4
D. Incline Bench 140x3x5
E. Upright Row 45x3x5

1 PWO: 2 scoops dark matter
1 PWO: chocolate milk + protein

I'm having some trouble with my right glute/ham area in the deep squat positions. It might be time for a little rest and rehab on that area so it doesn't get worse.

[snice32]

Mon 3/30

dyn flex

Clean Grip Hang Snatch wu 75x3, 95x3, 110x3
ws 125x2, 140x1, 145x1, 140x1, 145x1, 155x1

Bench Front Squat (to 22" bench)
135x5
185x3
205x2
225x1
245x1
275x1
295x1 daily max
235x5x2

Incline Bench
115x5
135x5
165x5x3

Hanging Knee Raises 2x10

1 PWO: 2 scoops Dark Matter
2 PWO: chocolate milk + protein

[snice32]

Wed 4/1

dyn flex

Hang Clean
110x3
135x3
155x3
ws
180x2
200x1
215x1
200x1
215x1
225x1

Push Press
barx10
95x5
115x3
135x2
155x1
185x1
205x1
165x5x2

Snatch Grip RDL
185x2x6

Blackburns 1 set 20sec each position

Bar Twists
barx2x10

1 PWO: 2 scoops dark matter
2 PWO: chocolate milk + protein

[snice32]

Monday 4/6/09

dyn flex

Clean Grip Hang Snatch
75/3
95/3
110/3
ws
125/2
140/1
145/1
140/2
145/1
155/2x1

Front Squat (touch and go) to 22" bench
135/5
185/3
205/2
225/1
245/1
275/1
295/1
315/1
250/5x2

Incline Bench
115/5
135/3
165/5x3

Hanging Knee Raises 3x10

PWO: chocolate milk + protein

Was feeling good tonight....2 singles at my clean grip hang snatch pr felt really good....could have easily gotten another 5 to 10lbs. Legs felt good so I went up to 315 in the touch n go front squat.

[snice32]

Wed 4/8

dyn flex

Hang Cleans
110x3
135x3
155x3
180x2
200x1
215x1
200x2
215x1
225x2x1

Push Press
barx10
95x5
115x3
135x2
155x1
185x1
205x1
210x1
215x0
165x5x2

Snatch Grip RDL
195x2x5

YTWL 2.5lbs 2x8 each

Decline Plate Twists 25lbs 1x15 each
Standing Plate Twists 45lbs 1x20 each
Standing 15lb Kettlebell Winds 10 each direction

PWO: chocolate milk + protein

The hang cleans are bothering my left shoulder and then hitting push presses right after makes it worse. I'm going to try Hang Clean Pulls next week to see if that helps.

[snice32]

Sat 4/11

First practice for this Highland game season. Figured I had better get out and take some rust off since I will be competing in Warrensburg, MO in two weeks.

Standing Overheads x 4
Standing Stone Puts (no reverse) x 4
Standing Stone Puts (reverse) x 4
Glide to Jump x 2
Full Glide x 4 between 37' and 39' feet
Standing 56 x 4 - 15-17' feet
1 Turn 56 x 4 21-23' feet
2 turn 56 x 4 25-27' feet
1 Turn 28 x 4 49-52' feet
2 turn 28 x 4 best was 55' feet
15lb hammer winds (3 winds) x 3 - no release just getting the feel down.

[snice32]

Monday 4/13

dyn flex

Clean Grip Power Snatch
75x3
95x3
110x3
ws
125x2
140x1
145x1
140x1
145x1
155x2x1

Front Squat to 22" Box (touch n go)
135x5
185x3
205x2
ws
220x10x2

Incline Bench
115x2x3
145x6x2

Hanging Knee Raises
3x10

PWO: chocolate milk + protein

I took it slow on the incline benches since my right pec/delt tie in area was pretty sore. Probably shouldn't have even benched....oh well. I'll foam roll and stretch the area to get it better.

[snice32]

Wed 4/15/09

dyn flex

Hang Clean High Pulls (indicator set at lower chest height)
110x3
135x3
155x3
ws
180x2
200x1
215x1
200x2
215x2
225x2x1
245x1
265x0 2-3" short of indicator

Push Press
barx10
95x5
115x3
135x2
170x8x1

Hungarian Core Blaster
55lbsx3x10 - focused on letting the weight pull me down, loading up the hamstrings and then explosively pushing my hips forward.

Seated DB External Rotation
10lbs 3x8 each side

15# Hammer Winds 4x3 winds

PWO: chocolate milk + protein

The high pulls didn't bother my shoulder, I'm glad I subbed those in. Worked in the Hungarian Core Blaster to simulate the WOB movement.

Finally had my father-in-law take the grinder to smooth down the tines in my fork. A little more prep and it'll be ready for Warrensburg. I also had him take an inch off my hammer blades, felt they were too long. We'll see if that was a good or bad decision in two weekends.

[snice32]

Sunday 4/19

Went out to a sand volley ball court and worked on drills
AM
cast and drop 28/56
standing throw 56
1 turn throw 56

PM
Close Grip Power Snatch
75x3
95x3
110x3
ws
125x2
140x1
145x1
140x2
145x1
155x2x1

No Squats

Incline Bench
115x2x3
ws
145x6x2

25# Plate winds couple of sets

[snice32]

Tuesday 4/21

Hang Clean High Pulls
120x3
145x3
170x3
ws
195x2
220x1
230x2x1
220x2
230x1
245x1

Couple sets of DB Push Press w/ Bands
Couple sets of 10lb med ball incline throws

KB Swing 16kg 1x20

PWO: chocolate milk + protein

Last workout this week. I'll be competing in Warrensburg, MO this weekend.

[snice32]

This Weekend

Warrensburg was a good game....despite the windy conditions. First time throwing as an Amateur A, I finished exactly where I expected to finish...dead last, but I also gathered up more experience and some tips to work on. Despite my dead last finish I PR'd 6 out of 9 events.

BS 34'2" 4th - almost a 1 ft PR
OS 40'1" 6th
HWFD 31'6" 7th - 4 ft PR
LWFD 60'1" 7th - almost 3 ft PR
HH 69'9" 7th - almost 4 ft PR
LH 92'11" 7th - 3 ft PR
WOB 11' 7th
Caber 55 degrees on a heavy caber 6th
Sheaf 26' 16# bag 6th - 2 ft PR

Next game is Minnesota in two weeks.

Really disappointed in my WOB.....I have decided that I need to bring back some heavy snatch grip deads. I just didn't feel strong pulling the weight. Competing against the Burchett brothers and Chad Gustin made for a fun games.

[snice32]

Tues 4/28/09

1 Arm DB Hang Snatch
50lbs 1x3/3
80lbs 4x3/3

Paused Hang Snatch High Pulls (pulled to height indicator)
155lbs 6x2

Snatch Grip Deads
185x3
225x3
245x3
275x3
* had more in the tank but decided to shut it down.

Core crushers 95lbs 2x10each
Snatch Grip Overhead Core Crushers 95lbs 1x5 each (tough a** movement)
25lb Plate Winds 2x10 each side
25lb Russian Twists 1x10 each

PWO: milk + protein

After competing this weekend I realized I need to do more pulling (especially heavy pulling) and core strengthening. I need to redeem myself in the WOB at Minnesota on the 9th.

[snice32]

Wed 4/29

dyn flex

Lying 2 Hand Med Ball Throws 10lbs 4x5
Incline Bench from Pins
1x115(1),125(2),135(3),145(4),155(5)
3x135(1),145(2),155(3),165(4),175(5)
*5lb each side per rep

DB Push Press
1x8 50lbs db's

[snice32]

Friday 5/1/09

dyn flex

Continuous Snatch barx5

Hang Clean High Pull (indicators set at nipple height)
135x3
185x3
205x3
225x3
245x3
255x3 (new 3 rep max record)

Dynamic Bulgarian Split Squat
bodyweightx2x5 each leg

I was feeling very good working my up with weights on the high pulls. This is my last heavy pulling session before the Minnesota Games next weekend.

[snice32]

5/5 Tues

dyn flex

Snatch from Blocks (mid shin height)
120lbs 4x(3x1)-cluster
Front Squat (dynamic to toes)
135x4x3
Incline Bench -to pad
115x2x4
135x4x3

Last workout till after Minnesota.