January 20, 2010

3x5 Back Squat @ 345#
3x5 Press @ 155# (Pam caught me bouncing, uh-oh)
5x3 Power Clean @ 195#
3x8 Chinups

Jared Allen could outweight my disdain for Brett Farve to sway my rooting interest the Vikings way this weekend.


Jared Allen Loves Wranglers (trust me, worth watching)

Tuesday 1/19/2010

Nothing heavy today

Warm Up:
3x3 OHS @ 165#

Workout:
Box Jump - Max Height - 57", missed 59" because I couldn't stand up at the top, feet made it
Max Rep Pushups 3x 20X0 - 38, 28, 33
100 Sledge Hammer Hits (12#) - 2:56
3x10 Situps + 70#

Cool Down:
10 yards of inch worms

Value of Olympic Lifting for Athletes

January 16, 2010

Back to the gym after a fat-boy weekend

Back Squat 3x5 @ 335#
Bench Press 3x5 @ 215#
Deadlift 1x5 @ 395#
Dips 3x5 +20kg

Standards

Level 5 Strenth Standards as outlined by Eat Move Improve.
Dips + BW
Pullups + BW
Bench Press @ 1.9x BW
Press @ 1.2x BW
Deadlift @ 3x BW
Back Squat @ 2.6x BW
OHS @ 1.2x BW
Clean & Jerk @ 2x BW
Snatch @ 1.65x BW

Watch me go!

Friday 1/15
Back Squat 3x5 @ 325
OH Press 3x5 @ 150
Power Clean 5x3 @ 185
Chin Ups (Strict) 3x8

Saturday
Snatch - 10x1 @ 135# (Reset)
Food:
Double Power Barner (props to Owen's Deli)
4 Slices of 4-Seasons Pizza (Ham, Bacon, Artichoke and Mushrooms)