Thursday, December 31, 2009

OPT workout

A. Build quickly to a tough but not 1RM in the Power Clean - take no more than 7 minutes; rest 60 sec ONLY after last set before B
B. 1-10 CTB chin up ladder for time; rest 60 sec before C
C. AMRAP DB Burpees in 2 minutes - 25/15#/h

Video of part B.

Video of part C.

Wednesday, December 30, 2009

New phase!

So after 5 days rest, Im back at it.  I did some light stretching, jogging, and rowing for active recovery, but I also ate like crap.  And I felt it today.  It felt like I was going to meet pukie a couple times which has not happened in a looooong time.  I guess its time to get back on track with nutrition and start hitting it hard again.  I need some huge gains this cycle and plan on committing to it 100%.  I meant to film todays workout but forgot the camera.  I will try to post more videos from here on!

Tuesday, December 22, 2009

New PRs!

So I knew a bunch more PRs were coming.  I recently PRed in the squat clean and the clean & jerk.   I also was only 10lb off my best bench press ever dating back to college when I was about 10lb heavier playing football and lot more of a power lifter then.  Last night I felt my best ever during a Fran and improved by 56 seconds from the last time I did it.  Here is my first time attempting chest bar Fran.  I feel like I even look a lot more out of shape and pale.  Below is the video of my PR in Fran.  Such a huge improvement!!!

Friday, December 18, 2009

Wihout goals, there is no direction... the path to death!

From the book Deep Survival from Laurence Gonzales

  – Just as you can become lost in the woods, you can become lost in business or in a relationship: “If he'd been able to reason more clearly, he could have understood that he was not on the correct route. But logic was rapidly being pushed into the background by emotion and stress. So, by the simple act of putting one foot in front of the other, he was about to cross over from mild geographical confusion to a state of being genuinely lost. The stages of getting lost resemble the five stages of dying described by Elisabeth Kubler-Ross, the psychologist who wrote On Death and Dying: denial, anger, bargaining, depression, and acceptance.”

Saturday, December 12, 2009


I will try to post every time I get a new PR, hopefully there will be many more!

200lb snatch

Afterward I rowed a 1k
t= 3:03.7

Tuesday, December 8, 2009

2010 Training Goals!

Here is what I want to accomplish in 2010 in terms of fitness.

I want to improve on all weaknesses and commit to them, mainly my maximal strength; Backsquat 2x BW and deadlift 2.5x BW whcih equals 355lb squat and 455lb deadlift. Commit to every workout 100%. I will leave nothing behind every day and focus on being as prepared as possbile through nutrition, sleep, and a positive mentality; run a 18:30 min 5k I will not give up when it gets hard. I want to keep moving in every workout, and I want to move faster; Sub 2:25 fran