Deadlifts

Foam Roll 10x@
OHS w/ PVC 5x
Pressing Snatch Balance w/PVC 5x
Hang Snatch grip high pulls w/ PVC 3x
Hand Snatch w/PVC 3x
-Focused on keeping pipe close, then letting elbows go up and back, then shrugging and turning the wrist over...it is amazing how this will drive me into the squat
BE 10x
GHD Sit-ups 10x
Kipping Pull-ups 10x
HSPU on push-up handles 7x

Deadlift
155x5
225x3
255x1x5-Done fast, stood up, then back down b/t reps.

A little later....
DU 2sets, about 15 or so per set...felt good, good bounce, fast rope

A longer later;
Deadhang Pull-ups 20-These were true, done in garage.

Press

Foam Roll 5x@
OHS w/PVC 5x
GHD Sit-ups 10x (felt a little back twinge)
BE 10x
Kipping Pull-ups 10x
HSPU on push-up handles 5x

Press
45x5
85x3
105x1
110x5

Foam Roll 10x@

Still feeling these press in the R trap. It takes about 5days to recover. I am surprised at this because I have been going overhead (snatch, jerks).

I am reading an awesome book, Come and Gone, it is a follow-up to the book A Dog in a Hat. These are books about racing bicycles. They are the real deal stories. The Tour de France just finished and that is what most Americans think racing is. The reality, racing is much more a mix of horse racing, dog racing, MMA, etc. It is the original "suffering" sport. GG is a fan of cycling and while I do think CrossFit is a sport, I think those guys last weekend suffered, but suffer no where near what actual pro racers suffer.

Weighted Chins

Fast training session, total time 18min.

Foam Roll 7x@
Jump Rope 50x
Passovers w/ PVC 5x
OHS w/PVC5x
BE 10x
GHD Sit-ups 10x
HSPU on push-up handles 5x
15 DUs- felt off, too much jump, not smooth

Chins:
BWx5
+15lbsx5
+35lbsx5

Minimal Rest:
15 DHPull-ups
7 35lbs KB Snatch L
8 KB Snatch R
4-1DH Pull-ups
5/5 KB Snatch

Fast today. First time KB snatch in awhile, no doubt I have lost some pep, but I did not want to push it and pop the hip out.

Back Squats

Deload week ala 5-3-1

Foam Roll
Jump rops: 50skips, 50skips, 15 DUs
OHS 10x
BE 10x
GHD Sit-ups 10X
Kipping Pull-ups 10x
HSPU, hands on push-up handles 5x

Back Squat:
45x5
135x3
185x1
225x5

Wallball
15- 1 set just to feel the ball "popping" out of hands

Deadlifts, Deadhangs

Quick warm-up

Deadlift, belt, bare feet

155x1
225x1
275x1
325x5

Deadhang pull-ups
15-9-5, 1min rest b/t sets

Right trap still sore from presses. Feel it at the insertion into cerivcal vertebrae.

PTP Deadlift, Press; Press

I have been reading Power to the People by Pavel. There is a lot of info that I buy into 100%. I tried to do the workout today. Based on my 1RM tested a few weeks ago, I workout up to:
Press
105x5
95x5

Deadlift
265x5
240x5

The PTP program talks about various types of periodization. All good stuff. However, in the PTP program all one does is deadlift and press. I want more variety. Later, I did another press workout following my current template. It looked like this...

Press
95x1
115x1
125x1
130x5 (84% 1RM).

I have learned some stuff from PTP, no doubt it will influence my current programming, however, I do not think a program based on 2 lifts is the best one for me.

Weighted Chins, Pull-ups

OHS w/ PVC 10x
Back Extensions 10x
GHD Sit-ups 10x
Kipping pull-ups 10x
HSPU 10x

Weighted Chins:
+35lbsx1
+55lbsx1
+70lbsx1
+80lbsx5, unbroken, but hard, consider staying here

Post Deadhangs
14-8 (1min b/t sets)

Back getting a little tight. Initially planned on doing KB Snatches, but decided to hold off and rest back.

Back Squat, Wall Balls

Foam Roll
OHS w/PVC 10x
Back Extensions 10x
GHD Sit-ups 10x
Kipping pull-ups 10x
HSPU 9x*-distracted by Kate

Back Squat-Barefeet, to 11" padd
45x5
135x5
225x3
255x1
275x5

Wall Ball
20-20-15-15 (1min between sets)

Foam Roll

Deadlift, Dead Hangs, Box Jumps

Foam Roll
Mobility Work
Hip Pre-hab 10@

Deadlifts

135x1
225x1
275x1
315x1
335x1
345x1x3-Done very fast, set of 3, but hands removed from the bar, clapped, and reset. I did this instead of a set of 3 to ensure no bounce or momemtum and to reset back for each pull

Deadhang Pull-ups
18-9-3 (1min rest b/t sets)

Box Jumps
20-15-10-20 (1min rest b/t sets)

Later....foam roll.

Press, Close grip bench/GHD Sit-ups

Foam Roll
Olift W/U

Press
45x5
95x1
115x1
125x1
130x1
135x1
140x1
145x1
150x1x2
145x1,F-2 (goal set was 145x3)

The press is such a humbling lift. In the future, I will best served to develop this lift with lighter weights, maybe even linear progression or a 5-3-1 approach because I do not have a history with this lift (vs. I have been benching and squating for years.

Post Circuit
Close grip bench 185lbs (6-4-2)
GHD Sit-ups (20-15-10)

Shoulder Pre-hab

My right shoulder, at the insertion of the trap to the neck and into the shoulder itself is hurting. No doubt, overuse. I should have gone slower, maybe something like 115lbsx5x3. Live and learn.

Weighted Chin-ups, KB Swings/Pull-ups

Foam Roll
Mobility Stretches
100 Skips
10 OHS w/PVC
10 BE
10 DH Pull-ups
10 GHD Sit-ups
10 Push-ups

Chins
BWx3
+35x1
+55x1
+70x1
+80x1
+90x1x2
+90x3 (note the +90lbs is 90% of my 1RM)

Post:
35lbs KB swings 15/15
DH Pull-ups 15/7

First time doing KB swings in awhile, let's see if the hip stays in place.

Back Squats, Wall balls

Foam Roll
Static Stretching

Back Squat
45x5
135x3
225x1
255x1
275x1
285x1
295x1x3-placed an 11" pad down, ass back to pad
295x3

The weight felt heavy, initially. I did 3 singles to get the feel. I also brought out the padd. The pad had 2 functions, first to encourage an ass back, rather then ass down (weightlifting style) squat, the second was to serve as a depth marker. 295lbs is just over 90% of my 1RM (325lbs).

Wall Ball
20-15-15-10 (1min rest b/t sets)
-The second set of 15, lost rythm at rep 10

Deadlifts

Foam Roll 10@
Hip Prehab

Deadlifts (wear WL belt)
135x1
225x1
275x1
295x1
315x1
345x1
365x1
385x1
405xF-should not have attempted this weight.

Well, 385 is all I had today. I wanted at least 405lbs, but in hindsight this is a bit much. My L groin cramps on the first pull. No doubt, still feeling Monday's low bar squats and overall, my lower back/R hip does not have 100% confidence. The 405 went up a little, but I did not want to fight it and get injured. The last time I pulled a heavy deadlift was 22 July 2009, I pulled 415lbs (which is the PR).

Here are my slow lifts at 175lbs BW
Back Squat 325lbs (1.85xBW)
Deadhang Chin-up 295lbs (BW+120lbs(0.68xBW)
Bench Press 265lbs (1.5xBW)
Deadlift 385lbs (2.2xBW)

I have come to the conclusion I need to reestablish the strength base I had last year. My goal is to get these up to Rips advanced lifter standards which are just a little higher then the CrossFit North Level 4 athlete. It follows an elite CrossFit athlete should have an advanced, not an elite strength base.

Here are my goals:
Back Squat 355lbs
Deadlift 435lbs
Bench Press 265lbs
Press 175lbs
Weighted Chin-up BW+90lbs

My bench press and weighted chins are there, so I will switch to the press, still do chins.

Bench Press, Push-ups/Sit-ups

Foam Roll 10x@
Pre-hab:
Shoulders 2.5lbs, Y-T-W-U 10x@
Hips: 10x@
Movment Prep B 4@-first time doing MP B in a long time, I do not know if this was wise, as it may have popped my hip out. Went slow, still having DOMS in legs from Monday's squats

Bench Press
45lbsx5
135lbsx3
185lbsx1
205lbsx1
225lbsx1
245lbsx1
255lbsx1
265lbsx1-Stopped there

Post Circuit

40-30-20-10
Push-ups
Sit-ups (anchored)

Foam Roll

Hopefully, the hip hold up.

Weighted Chins, Pull-ups, GHD Sit-ups, BE

Foam Roll
Mobility work-not structured, focused on lower body after yesterday

Weighted Chin-ups (supinated grip)

BWx3
+35lbsx1
+55lbsx1
+70lbsx1
+90lbsx1
+100lbsx1
+110lbsx1
+120lbsx1

Post Circuit
Exercise (reps/set)
Deadhang-pull-ups 15/10/5
GHD Situps 20/15/10
Back Extensions 25/20/15

Foam Roll

Feeling tight from yesterday. We will see how tight I am tomorrow. The right hip is feeling the low bar back squats. No doubt, the feet wide, toes pointed out puts a little stress on SI joint (or maybe the piriformis). Extra attention there on foam rolling.

Back Squat, Wall Ball

Foam Roll 10x@
My mobility-lite
Olift mobility
Back Extension 15x
GHD Sit-ups 12x
Deadhang Pull-ups 10x
HSPU 8x

Back Squat-low bar, bare feet, belt on (in lbs)
45x5
135x5
225x3
275x2
295x1
305x1
315x1
325x1-Stopped there

Wall Ball
20-15-10-10 1min rest b/t sets

Physioball Reverse GHD 20x
Foam Roll 10x@

Snatch

Quick little session:

No real warm-up, no belt

65lbsx1
95lbsx1
115lbsx1
135lsx1x4

Foam roll
1/2 my mobility

Busy, busy week. I have been eating a little bit of nightshades...sausage pizza last night, some tomatoe salad the last 2 days and tonight some bbq at Ribfest. I also lifted a patient pretty hard today. This is all a note to see how the back is tomorrow.

The goal set was 135 for a few. These felt good, were pretty much snatches, not power snatches, it did not feel like the 2nd pull was cut short.