Back Squat (intensity)
5 x 1
Bench Press (intensity)
2 x 3
Deadlift
1 x 5
Weighted Pull-ups
3 x 5
Showing posts with label weighted pull-ups. Show all posts
Showing posts with label weighted pull-ups. Show all posts
Friday 2015.10.23
Back Squat (intensity)
5 x 1
Press (intensity)
1 x 5
Deadlift
1 x 5
Weighted Pull-ups
3 x 5
5 x 1
Press (intensity)
1 x 5
Deadlift
1 x 5
Weighted Pull-ups
3 x 5
Saturday 2015.10.17
Back Squat (intensity)
5 x 1
Bench Press (intensity)
2 x 3
Deadlift
1 x 5
Weighted Pull-ups
3 x 5
5 x 1
Bench Press (intensity)
2 x 3
Deadlift
1 x 5
Weighted Pull-ups
3 x 5
Friday 2014.04.04
Press
3-3-3
Back Squat (with sledges)
3 x 10
Weighted Pull-ups
3 x 5
Reverse Hyper
4 x 10
3-3-3
Back Squat (with sledges)
3 x 10
Weighted Pull-ups
3 x 5
Reverse Hyper
4 x 10
Saturday 2014.01.18
Snatch Deadlift + Power Snatch + OHS
5 x (1 + 3 + 1)
Weighted Pull-ups
3 x 5
Reverse Hyper
4 x 17
5 x (1 + 3 + 1)
Weighted Pull-ups
3 x 5
Reverse Hyper
4 x 17
Saturday 2013.12.28
Snatch Pull + Power Snatch + OHS
5 x (1 + 2 + 1)
Weighted Pull-ups
3 x 5
5 rounds for time of:
3 Power Cleans, 185#
3 Box Jumps, 30"
Start 1 round E2MOM.
5 x (1 + 2 + 1)
Weighted Pull-ups
3 x 5
5 rounds for time of:
3 Power Cleans, 185#
3 Box Jumps, 30"
Start 1 round E2MOM.
Tuesday 2013.10.22
High Hang Shrug + High Hang Power Clean + Power Clean from blocks (below knee)
5 x (3 + 1 + 1)
Weighted Pull-ups
3 x 5
Metcon
5 x (3 + 1 + 1)
Weighted Pull-ups
3 x 5
Metcon
Thursday 2013.02.07
Clean tech. work
Bench Press
2 x 5, 1 x 5+
Back Squat
2 x 5, 1 x 5+
Weighted Pull-ups
3 x 5
Bench Press
2 x 5, 1 x 5+
Back Squat
2 x 5, 1 x 5+
Weighted Pull-ups
3 x 5
Tuesday 09/04/12
Clean Pull + Power Clean
4 x (1 + 1)
Weighted Pull-ups
3 x 5
Ring Dips
3 x 13
Run for max speed/distance:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on
Clean Pull + Power Clean
217.5 x (1 + 1) x 4
Pull-ups
57.5 x 5 x 3
Ring Dips (1 set right after each set of pull-ups)
3 x 13
1.5 hours later...
5:00 on @ 9.3 mph
4:00 on @ 9.4 mph
3:00 on @ 9.5 mph
2:00 on @ 9.6 mph
1:00 on @ 10.0 mph
4 x (1 + 1)
Weighted Pull-ups
3 x 5
Ring Dips
3 x 13
Run for max speed/distance:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on
Clean Pull + Power Clean
217.5 x (1 + 1) x 4
Pull-ups
57.5 x 5 x 3
Ring Dips (1 set right after each set of pull-ups)
3 x 13
1.5 hours later...
5:00 on @ 9.3 mph
4:00 on @ 9.4 mph
3:00 on @ 9.5 mph
2:00 on @ 9.6 mph
1:00 on @ 10.0 mph
Tuesday 07/17/12
Bench Press
3 x 5
Front Squat
3 x 5
For time:
6 Down-backs
25 Double-unders
4 Down-backs
50 Double-unders
2 Down-backs
75 Double-unders
The down-backs are on the bball court. Compare to 07/09/08.
Weighted Pull-ups
3 x 5
Dips
3 x 18
Run approx. 2 miles (Kiley's hilly route)
Compare to 07/02/12.
10:00 a.m.
Bench Press
250 x 5 x 3
Front Squat
222.5 x 5 x 3
Metcon
4:41 - beat my old time by 5 seconds.
5:00 p.m.
Weighted Pull-ups (s.s. with dips)
70 x 5,5,2 (reset)
Dips (s.s. with pull-ups)
3 x 18
7:00 p.m.
Run (a little over 2 miles)
16:07 (16:41)
Mile 1 - 7:39 (7:48)
Mile 2 - 8:28 (8:53)
Numbers in parentheses are from 07/02/12, so I improved by about 34 seconds.
Big day.
3 x 5
Front Squat
3 x 5
For time:
6 Down-backs
25 Double-unders
4 Down-backs
50 Double-unders
2 Down-backs
75 Double-unders
The down-backs are on the bball court. Compare to 07/09/08.
Weighted Pull-ups
3 x 5
Dips
3 x 18
Run approx. 2 miles (Kiley's hilly route)
Compare to 07/02/12.
10:00 a.m.
Bench Press
250 x 5 x 3
Front Squat
222.5 x 5 x 3
Metcon
4:41 - beat my old time by 5 seconds.
5:00 p.m.
Weighted Pull-ups (s.s. with dips)
70 x 5,5,2 (reset)
Dips (s.s. with pull-ups)
3 x 18
7:00 p.m.
Run (a little over 2 miles)
16:07 (16:41)
Mile 1 - 7:39 (7:48)
Mile 2 - 8:28 (8:53)
Numbers in parentheses are from 07/02/12, so I improved by about 34 seconds.
Big day.
Monday 06/18/12
Hang Power Snatch
4 x 2
Power Clean from blocks
4 x 2
Weighted Pull-ups
3 x 5
21-15-9 reps for time of:
Deadlift, 225#/153#
Push-ups
Then 100 Double-unders
P.M.
Below-knee Hang Power Snatch
165 x 2 x 4
Power Clean from blocks (2 45# bumpers and 1 35# bumper with PVC insert)
215 x 2 x 4
Pull-ups
62.5 x 5 x 3
Metcon
4:30
4 x 2
Power Clean from blocks
4 x 2
Weighted Pull-ups
3 x 5
21-15-9 reps for time of:
Deadlift, 225#/153#
Push-ups
Then 100 Double-unders
P.M.
Below-knee Hang Power Snatch
165 x 2 x 4
Power Clean from blocks (2 45# bumpers and 1 35# bumper with PVC insert)
215 x 2 x 4
Pull-ups
62.5 x 5 x 3
Metcon
4:30
Tuesday 06/05/12
Push Press
5 x 3
Front Squat
3 x 5
L-sit work
3 sets
Weighted Pull-ups
3 x 5
25 reps for time of:
GHD Sit-ups
Box Jumps, 24"
Med Ball Sit-ups, 20#
Wall Ball Shots, 20#
Sit-ups
Burpee Box Jumps, 24"
Push Press
207.5 x 3
207.5 x 3
207.5 x 2
207.5 x 3
207.5 x 3
On the third set, my first rep went way forward, so I missed it and brought it back to my shoulders. Then I immediately got the next two reps and failed on the third. I'll stay for next week.
Front Squat
212.5 x 5 x 3
L-Sit
3 x 9 sec.
Evening:
Metcon
8:47
Weighted Pull-ups
57.5 x 5 x 3
5 x 3
Front Squat
3 x 5
L-sit work
3 sets
Weighted Pull-ups
3 x 5
25 reps for time of:
GHD Sit-ups
Box Jumps, 24"
Med Ball Sit-ups, 20#
Wall Ball Shots, 20#
Sit-ups
Burpee Box Jumps, 24"
Push Press
207.5 x 3
207.5 x 3
207.5 x 2
207.5 x 3
207.5 x 3
On the third set, my first rep went way forward, so I missed it and brought it back to my shoulders. Then I immediately got the next two reps and failed on the third. I'll stay for next week.
Front Squat
212.5 x 5 x 3
L-Sit
3 x 9 sec.
Evening:
Metcon
8:47
Weighted Pull-ups
57.5 x 5 x 3
Monday 06/04/12
Power Snatch
4 x 2
Power Clean
4 x 2
Weighted Pull-ups
3 x 5
"Baseline Metcon"
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
1 mile TT (uphill)
Power Snatch
155 x 2 x 3
155 x 2 + 2 Hang Power Snatch
Power Clean
215 x 2 x 4
Did weighted pull-ups on Tuesday instead
Baseline Metcon
5:12
Over 5 is not great, but my it'll get better, so I'm ok with this as a starter.
Evening
1 mile uphill (northwest of Bennington)
6:53
This is about 40 seconds faster than the previous Monday's identical run (7:34), so that was nice. I also know I've done this in less than 6:30, so I've got some room for improvement as well.
4 x 2
Power Clean
4 x 2
Weighted Pull-ups
3 x 5
"Baseline Metcon"
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
1 mile TT (uphill)
Power Snatch
155 x 2 x 3
155 x 2 + 2 Hang Power Snatch
Power Clean
215 x 2 x 4
Did weighted pull-ups on Tuesday instead
Baseline Metcon
5:12
Over 5 is not great, but my it'll get better, so I'm ok with this as a starter.
Evening
1 mile uphill (northwest of Bennington)
6:53
This is about 40 seconds faster than the previous Monday's identical run (7:34), so that was nice. I also know I've done this in less than 6:30, so I've got some room for improvement as well.
Monday 05/07/12
Power Snatch
4 x 2
Power Clean
4 x 2
Weighted Pull-ups
3 x 5
A.M.
Power Snatch
155 x 2 x 4
Power Clean
212.5 x 2 x 4
P.M.
Pull-ups
47.5 x 5 x 3
4 x 2
Power Clean
4 x 2
Weighted Pull-ups
3 x 5
A.M.
Power Snatch
155 x 2 x 4
Power Clean
212.5 x 2 x 4
P.M.
Pull-ups
47.5 x 5 x 3
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