Derek Binford: Get Strong

[Derek Binford]

Warmup

snatch - 155, 175, 195, 205 x miss x 2, 205, 215 x miss x bunch
press - 130x10 - klokov press - bar x 10, 55 x 10, 65 x 10
deadlift (no belt) - 275 + 120 chain x 1 x 8 sets
chinups - bw + 25 x 5 x 3 sets, bw x 5 x 2 sets
DB windmill - 65 x 8 x 2 sets

Conditioning
A1) skater squat x 5 x 4 sets
A2) pushup x 15, 15, 10, 10
A3) face pulls x 15, 15, 10, 10

Time: 10 mins
Recovery to 150
Max HR 174
Avg HR 167

[Derek Binford]

Warmup

Hill Sprints - 40 yards x 10

Time: 15:56
Recovery to 150
Max HR 177
Average HR 161

Couldn't definitely tell the extra 10 yards made a difference. I only ran 40 more total yards than when I was running 30's but HR got quite a bit more jacked up it seemed like, or took longer to come down. In the 70's, great day to get out and sprint.

[Derek Binford]

Warmup

power clean + jerk (no belt) - 185x1x2 sets, 205, 225, 235, 245, 255 - no belt PR
A1) back squat (no belt) - 255x3x3 sets
A2) ring dips x 10 x 3 sets
A3) inverted rows x 10 x 3 sets

Conditioning - Weighted Carries
DB suitcase carry - 90 x 2 trips across basement x 2 sets each arm
DB overhead carry - 65 x 2 trips across basement
KB overhead carry + KB rack carry - 50 x 2 trips across basement + 50 x 2 trips across basement x 2 sets each arm

Today was kind of a deload day so I tried to kind of combine lifting with conditioning and ab work. Cleans felt good so just decided to work up a bit but my legs were a little fatigued when it got to squat most likely due to the sprints yesterday, which is fine because today was not supposed to be a heavy day. Like the loaded carries except would have been a lot nicer with farmers handles for the suitcase carry.

[Derek Binford]

Warmup

power snatch - 155x1x2, 165, 175, 185, 195, 205x1x2 sets (recent PR)
press - 115x3x3 sets - klokov press - 65x5, 75x5, 85x5
deadlift (no belt) - 315x3x3 sets
chin ups x 8 x 3 sets
TGU - 35 x 5, 50x3, 35x5

Conditioning - Weighted carries
KB Suitcase + KB overhead carry - 50+35 x 2 trips each side
KB Suitcase carry - 85 x 2 trips x 2 sets

Again today was kind of a deload but snatch is feeling better finally. I think the klokov press has already helped with my overhead position. Will continue to do it. Liked turkish getup too, much harder than I thought. Also liking the weighted carries, great for conditioning and real world core strength. Need to get a heavy dumbbell and possibly some farmer's walks.

[Derek Binford]

Warmup

hill sprints - 40 yards x 10

Time: 12:21
Recovery to 150

Med Ball Circuit - AMRAP in 10 mins
1. 36" box jumps x 5
2. shot put throws x 5 each arm
3. soccer throws x 10
4. side scoop throws x 5 each side
5. windmill slams x 5 each side

Completed 3 rounds
Recovery to 150

Nice day to get outside and do some conditioning. Will be back at it heavy on monday or tuesday.

[Derek Binford]

Warmup

clean + jerk - 185, 225, 245, clean - 265, 285 x miss, 285, 255x2x4 sets
back squat (no belt) - 185+90 chain x 2 x 10 sets (EMOM)
A1) bar dips - bw x 10, bw + 25 x 10, bw + 35 x 8 x 2 sets
A2) inverted rows x 10 x 4 sets (1st two sets paused at top)
suitcase deadlifts - 135x8x2 sets each side

Conditioning - 100lb sandbag work (recovery to 150 between all sets)
sandbag shouldering x 10 x 3 sets
sandbag zercher carry x 40 yards x 2 sets
sandbag shoulder carry x 80 yards x 2 sets (1 per side)

Very solid workout today. 285 on clean matches the best I got to last summer I believe and 300 is my all time PR so hopefully it can come soon. First time doing weighted dips in quite some time, will continue to alternate between bar dips and ring dips, shoulders feel AWESOME right now doing them in place of bench. Also really like the sandbag work, sandbag shouldering may be one of the best exercises you can do, very awesome. It's just a homemade 100lb bag that I poured into some contractor trash bags and taped up heavily, works great for most things but I have a rogue tactical bag on the way that will be a little more versatile, looking forward to it.

[Derek Binford]

Warmup

snatch - 155, 175, 195, 205, 215 x miss, 215, 185x2x3 sets, 185x1 miss 2
press (belt) - 145x2x9 sets, 145x3
deadlift (no belt) - 225+120 chain x 1 x 15 sets (30 secs rest)
chinups - bw x 5, bw+25 x 5 x 4 sets, bw x 5

Conditioning
suitcase carry - 115 x 3 trips each arm
sandbag power clean - 100lbs x 10
sandbag bear hug carry - 100lbs x 40 yards
sandbag shoulder - 100lbs x 10 each side
sandbag zercher carry - 100lbs x 40 yards

Snatch is finally coming on a little at a time, 215 was very slow on the recovery. Press felt much better than last time at this rep scheme and weight, only completed 6 sets last time. I loaded up my ez curl bar to do the suitcase carries, worked very well, will continue doing these, right now I just do them in a circle around my coach in the basement, my basement is fairly long so it works out ok. I order a rogue tactical bag to put my sandbag in, definitely makes the sandbag much more versatile with the handles. Most of the time I probably won't do suitcase carries and sandbag work in the same day as a finisher unless I do them as a circuit, which I did not today. I did the sandbag work pretty much as a circuit. I did the power clean and waited just long enough to catch my breath and then went on with the rest the same way. Loving the sandbag, I think it's great for real world strength and as a finisher.

[Derek Binford]

Warmup

power clean + jerk (no belt) - 110, 198, 242x1x4 sets
back squat (belt) - 325x2x7 sets, 325x4
muscle ups x 3 x 5 sets
inverted rows x 10 x 4 sets (first two paused at top)
ring dips x 15, 10, 5
KB windmill - 60x8, 50x8x2 sets

No conditioning today. Went to the gym and workout took forever after helping people doing shirt work, talking to people, etc. Will do sprints tomorrow then lift again on tuesday.

[Derek Binford]

Warmup

Hill Sprints - 40 yards x 10

Recovery to 150
Time: 12:39

Med Ball Circuit - 8lb ball
1. shot put throw x 10
2. soccer throw x 10
3. side scoop throw x 10
4. windmill slams x 10

Recovery to 150
Time: 9:36 for 4 rounds

[Derek Binford]

Warmup

snatch - 185x2x5 sets
press (no belt) - 125x5x5 sets
deadlift (belt) - 375x2x4 sets, 395x2x5 sets, 395x4
ring chinups x 8, 5, 5, 3, 3, 3, 3 (30 rep)
KB windmill - 35x8, 50x8x2 sets

No conditioning today, got a late start. You might ask why I did 10 heavy sets of deadlift??? Well cause I misloaded the first freaking four sets! My plan was to do 6-8 sets of doubles a 395. I was thinking my first four sets felt awful light and then I realized I was retarded and misloaded. 395 still felt very good and was able to get in 6 sets with the last one being a set of 4, so I will say goal met for this week. Ring chinups are freaking tough. I also now realize I misloaded the press, it was supposed to be 115 for 5-7 sets of 5, but thats not as big of a deal. Brain wasn't there today but felt strong none the less.