30/4/10

lets see what do we want to do?

25 10 meter sprints

10 sandbag get ups with 80lb sandbag

45lb plate from ground to overhead 50times

75 pull ups

6-8am jiu-jitsu

partner pushups X 30

partner leg press X 30

50 burpees

27/4/10

started new strength program today in preperation for the August weightlifting meet. lots of squats is basically what is without getting to indepth.

12 X 2reps

High bar back squat

start at 70% of your max and move up 5% each set of 2 reps until 2 is hard

when you get to that point stay with that weight and finish your required sets

incase you didn't know what a high bar back squat was here is the answer.

instead of leaning forward at the hips and holding the bar more across your scapulae you are going to keep your upper body more upright and hold the bar across your traps.

have fun

26/4/10

big day in whoville at the Sacred Heart Olympic Weightlifting Competition on 25/4/10

eric
snatch 70kg
clean and jerk 95,100,102 (PR)
Total 172 (new meet personal record)

joe r
snatch 71, 75, 81
clean and jerk 105
Total 185

joe c
snatch 71, 75 missed 83 (but i will get it)
clean and jerk 106, 110 115 (PR)
total 190

good job

wod:
6 rounds
sand bag drag (80lbs) 25meters x 6
sand bag power clean X 6
sand bag split jerk X 6

total weight moved in 15min of
135lb squat cleans

19/4/10

box jumps x10 24in box
sprint 200 meters
repeat 6 times

6-8am jiu-jitsu
bear crawl length of mat X 5
pushups x 10
burpees x 20
repeat 5 times

this weekend me, e joe r and possible big b competeing in olympic weightlifting meet at sacred heart university in fairfield ct
soon training will change to get ready for Naga tournament on 29/5-30/5 will update site accordingly, will incorporate olympic lifts into metcon workouts, also will increase sprint work with weight on the body

10/4/10

8 X2 reps

Back Squat X 80%of max

Front Squat X 80% of max

Run 1 mile

7/4/10

10 rounds of 2 reps, each set continue to increase weight or do 85% of your 1 rep max and stay with that

squat clean to hang clean

then sprint 400 meters 4 times

6-8am jiu-jitsu

50pushups

40 situps

30 medball slams

20 jumping squats

10 mat sprints

6/4/10

4 rounds
Backsquats 275 X 5
pullups X 10
200 meter sprint X 5

4/4/10

load sled with 135 lbs sprint with it 10 times by 20 feet

2o L-pullups X 5

20 push ups X 5

3 rounds

strict press # 135 X 5

Push jerk # 155 X 5

Split Jerk # 175 X 5

rest 2min

225lbs on sled or tire drag with 90lbs or 80lb sandbag drag 25feet X 10

6-8am jiu-jitsu

25 sprints length of the mat

1min max reps pushups

1min max reps situps

1min max reps jump squats