Press 200, One Arm Power Snatch 135, and maybe 400/500

[JStrong]

4/2

Squat
bar x some
135 x 5
185 x 3
225 x 2
275 x 1
325 x 3 x 3

Press
bar x some
135 x 3
155 x 1
165 x 1
185 x 3,2,1

Pull ups x 5 x 3

Ab Wheel x 5 x 3

[JStrong]

4/2 #2

CONDITIONING

KB Swings
35 x 20 x 3, 30 sec rest

Power Clean
bar x some
135 x 3 x 5, 3 presses per set

38" Box Jumps x 5 x 5, occasionally holding a kettlebell

One Arm Snatch
95 x 3 x 4

7 minutes elliptical

[JStrong]

4/4
BW=201

fairly sick.

a couple deep breaths and halfhearted arm swings

Power Clean/Push Press/Front Squat
bar x some
135 x 3 x 3, 1 pp per set, then 3 front squats
155 x 2, pp, fs x 2
175 x 1, pp, fs
185 x 1, pp, fs
205 x 1 x 5, pp, fs x 3 (for 15 total fs)

The push presses were hard the last 2 sets

One Arm Snatch
95 x 1 x 3

Ab Wheel (knees) x 10 x 2

I felt sick before, totally ok during, and really ill afterwards.

[JStrong]

4/11
BW=202

Just moved a relative to San Diego, which was a workout in itself. Lifted at a crossfit gym. Dead lifting 155 for time and one legged air squats with a plate under the (barefoot) heel were on the menu. They were very nice and doing stupid stuff.

Lower back really stiff, never loosened up.
dynamic stretch

Power Clean, Push Press, Front Squat
bar x some
135 x 3 x 3, pp
155 x 2, pp, fs x 2
175 x 2, pp, fs x 2
195 x 1, pp, fs
205 x 1, pp, fs x 3

One Arm Snatch
95 x 2
115 x1
135 x 0
115 x 1 x 3

Rope Climb

Ab Rollout x 10 x 2

Press
135 x 10

Pullups x 5

[JStrong]

4/13
BW=200

Jackass at the gym didn't want me to workout because they were closed, even though two staffers were there with clients. I basically imposed my will and bad vibed him into letting me get a quickie in.

quick stretch

Squat
bar x some
135 x 5
185 x 3
225 x 2
275 x 1
325 x 3 x 5 <-- form is a little off. Reps were inconsistent.

Power Clean
135 x 3 x 2

A couple 135 presses and that was it.

[JStrong]

4/16

So I switched to a bodybuilding type routine, and it was hilariously depressing.

quick stretch

Power Clean
bar x some
135 x 3 x 3, pp

Bench, 90 seconds rest, wide grip no lockout. Bodybuilder style!
bar x some
95 x 10
135 x 12 x 2
135 x 8
135 x 7
135 x 5 <-- I was laughing at myself by the end.
185 x 1, fail 2. Had to roll it down stand up, and clean it to rack. Absurd.

DB Curls
30 x 10
25 x 10 x 2 <-- they were hard too.

BB Rows
135 x 10 x 3

Ab Wheel x 10 x 3

Deadlift, no belt, 90 seconds rest
225 x 5
295 x 3
365 x 2
415 x 3

Pullups x 5

Calf Raises x 12 x 3


That was interesting. I may be fairly strong but my strength endurance sucks. I was horrible at this so I will be doing it a bunch now, probably every other workout,

[JStrong]

4/17
BW=198

Trained with the wife today, basically did the routine I have lined out for her.

dynamic stretch

Jump Rope x 100
500m Row

Goblet Squats
35 x 15 x 3

KB Swings
35 x 15 x 3

Press
135 x 10
135 x 9

Pullups x 8 x 3

Ab Wheel x 10 x 3

One Arm Snatch
bar x some
95 x 3

Just the switch to more reps and less rest time has shocked me with how much harder it is.

[JStrong]

4/19
BW=199

dynamic stretch

Power Clean
bar x some
135 x 3 x 3, pp
155 x 2, pp
175 x 1, pp
185 x 1, pp
195 x 1, pp
205 x 1, pp
225 x 1 x 2, pp <-- I think both of these are PRs
225 x 1, 0 pp <-- just didn't quite have the third push press

One Arm Snatch
95 x 3
115 x 1
135 x 1R, 0L

Ab Wheel x 10 x 2

BB Rows
135 x 10 x 3

[JStrong]

4/21

dynamic stretch

Squat
bar x some
135 x 5
185 x 3
225 x 2
275 x 2
315 x 5 x 3
365 x 1

Bench- bodybuilder style, wide grip, above nipple, no lockout, short rest
bar x some
140 x 10 x 5

Ab Wheel
10 x 2
5 x 1 <--pain outside my right abdominals, called it off

Pullups x 5 x 3

[JStrong]

4/23

dynamic stretch

Power Clean
bar x some
135 x 3 x 3, pp & fs
155 x 2, pp
175 x 1, fs
185 x 1, pp
205 x 1, pp, fs
225 x 1, fail pp, fs
235 x 0

One Arm Snatch
95 x 3
115 x 1
135 x 0

Calf Raise Machine x 15 x 3

Ab Wheel x 4 <-- instantly sore lower right abs, must have pulled something last time.

Press
135 x 3
155 x 1
175 x 3 x 3

Pullups x 5 x 3