Specifically Non-Specific.

July 27, 2011


Tuesday AM:

Power snatch: 3×1 at 90.

Box Squat:  I had never done these before and I was going to workout with Team Supertraining that night, so I wanted to practice.  3×3 at 150kg.

Conditioning: (Remember I’m still dropping weight.  I’m just over 240lbs. in the morning).

30 loops with heavy ropes.

30 (gasp!) Burpees.

Farmers walk to S Street with 24kg. Kettlebells.

Prowler sprints: “To and from” on a 25 yard track.  I would add 2x10kg. plates after every sprint.  After 5 sprints, I would take off 2 plates after every sprint until I once again had an empty cart.

Tuesday PM:

I worked out with Team Supertraining to mix things up a bit.

Box Squats: worked up to a single at 515lbs.

Deadlift: Worked up to a single at 475lbs. Set of 5 at 315. Set of 3 at 405.

Rack supports: 3×5 at 405lbs.

Wednesday AM:

2x F. Squat, 1x Jerk: Took it up to 140.  The front squats actually felt a little bit lighter than they did on Monday.

Behind the neck push press:  took it up to 130 for a single.  Missed at 140.

Wednesday PM:

Unfortunately, I overslept during my mid-day nap and there was no time for front squats.  But I snuck in some presses right before I coached the 5PM class.

Press:  Worked up to a single at 90kg.  Dropped back down and did sets of 5 at 50, 60 and 70.  Then I did 3×3 at 80.  Then I did 2 more sets of 10 at 60 and then 50.  (I did this within like 10 minutes.)

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