Thursday Workout 2:

SGRJ+ OH Squat 70*3 80*3 (grip shot, hands sliding?)
Ring Dips *5*3
w
1/2 Mile @2% 5mph & 5.5mph
(Only 2 sets)
Stretch hip flexors

Joshua Peters sent this.

Thursday Workout;

Jerks 105*1 115*1*3
HSPU *3*4
Stretch

Joshua Peters sent this.

Wednesday Workout;

Bilateral DB BOR 45Lbs*10 50*10*2
1/4 Mile @2*6.0-6.2mph *3
Chins 11/ 10/ 7+1+1+1
Stretch

Joshua Peters sent this.

Tuesday Workout;

Snatch High Pull 105*2*3
Clean 110*1*3
Front Squat 130*3*3
Stretch

Joshua Peters sent this.

Sunday Workout;

Snatch 85*0(in and out) 85*1 95*1*3
Jerk 120*1*2
Dips *12*3
Stretch

Joshua Peters sent this.

Friday Workout;

HSPU 4/ 3 /3
w
Chins *8*3
w
1/4 Mile @2&&5mph*3

Joshua Peters sent this.

Boxing Regiment f M Howard

Sets:

J-C-SLIP-C

J-J-C

J-J-C-LH

J-C-RH (can work on shifting weight back again before 2nd right goes)

 

J-LH

 

J-RBS (RBS - right body shot)

 

killer - 6 x RBS-LBS- as bag swings back in, repeat, repeat.......repeat

 


Joshua Peters sent this.

Wednesday Workout;

Download
Snatch 95*0(in and out) 95*1
Power Clean 85*1 95*1 105*1
Front Squat 120*2*3
Stretch

Joshua Peters sent this.

RE: Notes for the country

Merry Christmas
Glad to help

J

Suzanna Filip

 

Every Day (15-20 reps each)

This Stomach w/ Alternating Heel Raise (10 each side)

Single Leg Bridges

Slow Curl Up

Supine Leg Twist (Knee Extended Feet Stacked)

Tilt Curl Up (30 Degree Knee Tilt)

Twist and Plank

Superwoman (On Stomach/ 10 each side)

Light Stretching and Trunk Rotation

 

2 Non-Consecutive Days a Week

Day 1

Hand Stand x30s x3

Step Up on Retaining Wall or Park Bench x15x3

Hands Up Push Up x4/ x3/ x2 (add one rep to one set a workout)

Bodyweight Squats x20x3

Jumping Jacks + Arm Swings with weights (cans or small rocks) x30

One foot Ball Touch (Like Deadlift) x10x3

Angled Hanging BW Row x5x3 (add one rep to one set a workout)

Standing Twist w Basketball or Softball Sized Rock x10

Hanging Knee Raise x8x3 Work Up to x20x2

Hanging Shoulder Blade Pinch x10x3

Day 2

Step Up x15x3

Rock Putt (Throw as far as possible and chase) x10per sidex3

Small Jumps Up + Step Down x15x3

20" Angled Up Push Ups x15x3

Bodyweight Squats x15x3

One foot Ball Touch (Like Deadlift) x10x3

Angled Hanging BW Row x5x3

Jump Rope 100-300reps or 3minutes

Standing Twist w Basket ball or Softball Sized Rock x10

Hanging Knee Raise Work Up to x20x2

Hanging Shoulder Blade Pinch x10x3

Jump Rope 100-300reps or 3minutes

3 Days a Week

Run     40 Min Medium

Run     60 Min Easy

Run     5 Easy + 3 Min Hard x 3-5 Rounds

Monday Workout;

Rack Jerk 100*1 110*1 120*1
Push Press 70*5*2
1/4 Mile 2% @6.5mph *3
w
Ring Dips *5*3
Stretch.

Joshua Peters sent this.

Saturday Workout;

Snatch 70*2 90*1 100*1*2 100*0 100*1
Clean and Jerk 120*1+1 130*1+1*3
Clean Pull 150*3*3
Front Squat 120*3 130*3 135*3
Chins 9/ 7/ 5/ 3/ 1
Stretch

Joshua Peters sent this.

Thursday Workout;

Rear Split Jerk (RSJ) + OH Squat 50*1+3*3 70*1+3 80*1+3 90*1+3
Rack Jerk 100*1 110*1 120*1
HSPU *3*4
w
1/2 Mile 2%@ 5.0mph *3
Dips *5*3
Stretch

Joshua Peters sent this.

Wednesday Workout;

Chins 5/ 3/ 1/ *10*3
w
Box ( lunge-slide in and hook), focus Kitts

Joshua Peters sent this.

Tuesday Workout;

Snatch 90*1 92*0 92*1*2
Snatch High Pull 92*2 102*3
Power Clean 90*1 100*1 105*1 110*1
Front Squat 125*3*3
Stretch

Joshua Peters sent this.

Monday Workout;

Rack Jerk 105*1 115*1*3
Push Press 60*5 75*5 80*5 70*5 60*5
1/4 Mile@2% 6.2mph *3
w
Dips *12*3
Stretch.

Joshua Peters sent this.

Saturday Workout;

Snatch 80*1*2 90*0(didn't move feet but really straight) 90*1 95*1*3
Clean and Jerk 120*1+1 125*1+1 130*1+1
Front Squat 120*3*3
Clean Pull 130*3 145*3 155*3
Stretch

Joshua Peters sent this.

Friday Workout;

HSPU + HSPU Negative 3+0 3+1*2
Spd Bag
Toes to Bar *5*3
Boxing (1234,123456,113, focus mitts, head gear)
"when you hit the bag it shouldn't really move..."
45minutes throwing and catching fists

Joshua Peters sent this.

Thursday Workout;

Power Snatch + Snatch Balance 60*1+2*3
Power Clean 100*1 110*1*3
Front Squat 147*3 152*2
Stretch


Joshua Peters sent this.

Wednesday Workout;

1/4 Me @2% 6.0/ 6.2*2
w
Chins *10*3
Stretch

Joshua Peters sent this.

Monday Workout;

Snatch 90*1*3
w
Snatch Pull 105*2*3
Rack Jerk 115*1*3
Push Press 60*5 70*5 80*5
Stretch

Joshua Peters sent this.

Saturday Workout;

Front Squat 120*3*3
1/4 Mile 2% 5.5mph *3
w
HSPU *2*3
Ring Dips *3*3
15 Min Box -death! (Hooks.1212 Dip 2, only do right body blows to protect left wrist.11+left hook)

Joshua Peters sent this.

Friday Workout;

Snatch 90*1 95*1*2
(Hour break)
Clean and Jerk 110*1+1,120*1+1
Stretch and shower

Joshua Peters sent this.

Thursday Workout;

Chins 5/ 3/ 1/ 10*2

Joshua Peters sent this.

Wednesday Workout;

Power Clean 95*1*2
Snatch 80*1 90*0(in and out) 90*1
Front Squat 110*3 125*3
Stretch

Joshua Peters sent this.

Monday Workout;

Rack Jerk 100*1 110*1
Push Press 60*5*3
1/4 Mile 2% 5.5mph*3
w
Dips *11*2
Stretch

Joshua Peters sent this.

Saturday Workout;

Clean and Jerk 120*1+1  130*1+1*3
Front Squat 125*3 135*3 125*3 115*3
1/2 Mile Run @2% 5.0mph*3
Chins *10/ *8*2
Stretch

Joshua Peters sent this.

Friday Workout;

Snatch 70*2 80*0 80*1 90*1 95*1 100*0 100*1
(All misses a result of BB a lol' in front -unfinished pull orack of acceleration at finish)
Push Press 50*5 60*5 70*5
Turtle Stands *3*3
Stretch

Joshua Peters sent this.

Wednesday Workout;

Weighted Chin 25*5*3
HSPU *3*3
Ring Dip *5*3
DB BOR 75Lbs*5*3

Joshua Peters sent this.

Tuesday Workout;

Front Squat 125*3*3
Power Clean 105*1*3
Snatch High Pull 105*3*3
RDL 125*5*3
Stretch
Joshua Peters sent this.

Monday Workout 2:

Power Snatch + Balance 55*3*1+2
Rack Jerk 112*1*3
Push Jerk 65*5 75*5 80*5 (next 3 weeks Push Press- P. Jerk hurts wrists)
Stretch

Joshua Peters sent this.

Monday Workout 1:

1/4 Mile @2% 5.7/ 6.5/ 6.5mph
w
Dips *10*3
Stretch

Joshua Peters sent this.

Saturday Workout;

Snatch 95*1 100*1*3
Clean and Jerk 115*1+1 125*1+1*3
Clean Pull !45*3*3
Front Squat 125*3 135*3 125*3
Chins *10*2/ *8
Stretch

Joshua Peters sent this.

Thursday Workout;

Power Snatch + Snatch Balance 55*1+2*3
Rack Jerk 110*1 120*1*3
HSPU *3*3
Dips *10
1/2 Mile 2% @ 5.0/ 5.2/ 5.0
w
Ring Dips *5*3
Stretch

Joshua Peters sent this.

Wednesday Workout;

DB BOR 45Lbs*10 55*10 65*10 75*10 (10RM)
Chins 5/ 3/ 1/ 10/ 8/ 6/

Joshua Peters sent this.

Tuesday Workout;

Power Clean 100*1 105*1*3
Front Squat 132*3*3
Snatch High Pull 70*3 90*3 107*3 112*3
RDL 10RM 112*10 122*10 132*10
Stretch
(1:05 to complete)

Joshua Peters sent this.

Monday Workout;

Snatch 87*1 92*0 92*1*3
Jerk 110*1 115*1*2
Push Jerk 60*5 72*5 80*5 (EM)
Hour Break
1/4 Mile @2% 6.0/6.0/6.5
w
Dips *10*3
Stretch

Joshua Peters sent this.

Monday

New program outline:

Week 1

Day 1

Snatch 92kg x1x3 (AHAP -As High as Possible)

Rack Jerk 115x1x3

Push P/Push Jerk 5RM Test

Dips x7 (goal of 10, add a rep a week)x3-5 ARAPW

30Min Box (if possible) or ¼ Milers at 2% Grade Plus 6.0mph x3

Saturday Workout;

Snatch 90*1*3 (just comfortable at the end- sore traps& lifts a lil' in front)
Clean 110*1 120*1
Front Squat 125*3*2
1/2 Mile @2%/5.0*2
w
Weighted Chins +20*5*2
Stretch

Joshua Peters sent this.

Hypertrophy Cycle Coming Next Week!

6 Whole Eggs in Butter w 3 Veggies & Salsa Del Rio
Grit & More Butter
4 Large Strawberries

Joshua Peters sent this.

Re: press/weight loss

Wonder if you heard from her before her husband? Bad Josh!
His numbers are really not very high in the lower body lifts relative to BW as you know. They are good, not great. I personally only had a 7-8 month rotation cuff thing in 96 and still loose pressing strength 2x faster than lower. Can't say why this is. But my best guess is that when calories decrease (stored and ingested) than adaptive energy and neurological energy decrease. That would assume a hierarchy of adaptation at least in every individual that more than likely is modified a bit by training, habits and ones personal priorities. So how do we fix? Defends; if the DL was plummeting, I say spread it out and don't do it so often. If it were the squat I would look at the conditioning time and possibly reduce the running. For the OHP and BP, I would stop dividing my time between the two and do that one twice a week  Plus a 5-20% over OHP push press day day emphasizing s slow eccentric. Might have to pull back in other areas to divert adaptive energy to the Press as well.
What you think?
WC


Joshua Peters sent this.

Friday Workout;

Power Snatch + Snatch Balance 50*1+2*4
Power Clean + Jerk 90*1+1*4
Power Clean + Push Jerk 70*1+5*3
Dips 70*7*3

Joshua Peters sent this.

New program outline

Day 1

Snatch AHAP

Rack Jerk

Push P/Push Jerk 10RM

Dips x10x3-5 AHAP

30Min Box

 

Day 2

Power Clean

Snatch High Pull

Front Squats

BOR 10RM

RDL 10RM

Chins x10x3-5 AHAP

 

Off or Box

 

Day 3

Snatch Escape

Rack Jerks

HSPU x5x5

Ring Dip x5x5

Short Sprints

 

OFF

 

Day 4

Snatch

Clean *(and Jerk depending on week)

Clean Pull x3x3

 

Day 5

Weighted Chins x5x3

Front Squats

BOR x5x5

Long Spint

Wednesday Workout;

Chins 5/ 3/ 1/ 10/ 10
Hammer Curls 35Lbs *10
GHD Crunch *10

Joshua Peters sent this.

K Ferris

Notation: AHAP - as hard as possible, 10RM, -5%, -10% - Work up to a 10-rep max load for one set. Then decrease the weight 5% for another set of ten. Decrease the weight another 5% for the third set.

Monday
Push Press - 10RM, -5%, -10%
Squat - 10RM, -5%, -10%
Snatch Grip Push Press - 10RM, -5%, -10%
Dumbbell Military Press - 10RM, -5%, -10%
Bench - 10RM, -5%, -10%
Triceps - 3x10 AHAP
Weighted Abs

Tuesday
Muscle Snatch - 5RM, -5%, -10%
Snatch Deadlift - 10RM, -5%, -10%
Cajun Deadlift - 10RM, -5%, -10%
Snatch Grip Shrug - 10RM, -5%, -10%
Bent Over Rows - 10RM, -5%, -10%
Pull Ups - 3x10 AHAP
Weighted Abs

Wednesday
Push Press - 3-5x10 @10% less than Monday
Squat - 3-5x10 @10% less than Monday
Snatch Grip Push Press - 3-5x10 @10% less than Monday
Dumbbell Military Press - 3-5x10 @10% less than Monday
Bench - 3-5x10 @10% less than Monday
Triceps - 3x10 AHAP
Weighted Abs

Thursday
Muscle Snatch or Clean High Pull from Thigh - 5RM, -5%, -10%
Clean Deadlift - 10RM, -5%, -10%
Cajun Deadlift - 5x10 @10% Less than Tuesday
Clean Grip Shrug - 5RM, -5%, -10%
Bent Over Rows - 5x10 @10% Less than Tuesday
Pull Ups - 3x10 AHAP
Weighted Abs

Friday - Rest

Saturday
Snatch - 12-18 reps @ 75-85%
C+J - 12 reps @ 75-85%

Sunday - Rest

Tuesday Workout:

Snatch High Pull 80*3 90*3
Deadline 110*7-1
w
Ring Dips *1-7
8:55
D did 3:22!
Joshua Peters sent this.

Monday Workout:

Snatch 70*1 80*1 90*1
Clean and Jerk 105*1+1 115*1+1
Front Squat 120*3*3
1/2  Mile @2% & 5.0mph *2
Stretch

Joshua Peters sent this.

Saturday Workout;

Snatch 80*1 85*1 90*1 95*1 100*0 100*1*2
Clean and Jerk 110*1+1 120*1+1 125*1+1
Front Squat 130*3 140*3 130*3
Stretch

Joshua Peters sent this.

Thursday Workout;

Snatch 80*1 85*1 90*1 92*1*2
(Straight but some need to fin shrug)
Afternoon;
Chins 5/ 3/ 1/ 10*3
w
1/4 Mile @2& 5.5/ 6.0/ 6.0
Stretch

Joshua Peters sent this.

Wednesday Workout;

Dips *10
Ring Dips *5*5
Wrist Stretches and Frog Stands ( feet down)

Joshua Peters sent this.

Tuesday Workout;

Power Clean and Jerk 90*1+2 100*1+2*2
Front Squat 120*3*3
Snatch High Pull 110*3*3
Clean Pull 125*3 135*3 145*3
Stretch

Joshua Peters sent this.

Saturday Workout:

Snatch 80*1 90*1 95*1 97*1 97*0*2 85+1
Clean and Jerk 125*1+1*3
Clean Pull 145*3*3
Stretch

Joshua Peters sent this.

Monday Workout:

Power Snatch Ride Doen 65*1 70*0 70*1 75*1 80*1 85*1(forward) 85*1!
Front Squat 120*3*3
Weighted Chin 25*5*3
w
1/2, Mile @2% & 5 mph *2
Stretch

Joshua Peters sent this.

Sage Advice

Hey there's Steve.
It may be a few months since we last spoke. How is your family.business and training going?
I think about things you have said to me often and I appreciate you. Here is what I have found; I am 11 Lbs lighter (by accident), took only a momentary sacrifice in strength, have been eating cleaner and more varied foods, have been slowly integrating a running interval program, box 3-4 times a month and seem to have healthier joints as a result. I miss our talks and please let me know if I can be of any assistance in this rather one sided conversation. I promise only to be at least as stubborn an teacher as student. Which is to say, you were right. I did benefit from a reduction in size (2-3%) as you suggested.

At your service Sir...
Josh

Joshua Peters sent this.

Today's Metcon;

c; 14:15

Joshua Peters sent this from an unamed inspecific mobile device.

Thursday Workout;

Snatch 90*1*3 (all a lil forward)
Clean Grip RDL 112*3*3
(Hour break)
OH Squat 50kg*21
1/4 Mile Sprint
OH SQ *15
1/4 Mile
OH SQ*9
1/4 Mile
Stretch


Joshua Peters sent this from an unamed inspecific mobile device.

Wednesday Workout;

Chins 5 3 1 15! 'lifetime PR
Dips Tucked *5*3

Joshua Peters sent this from an unamed inspecific mobile device.

Tuesday Workout:

Clean and Jerk 120*1+1*3
(Jerks not timed well...)
Front Squat 125*3*3
Snatch High Pull 110*3*3
Stretch

Joshua Peters sent this from an unamed inspecific mobile device.

Saturday Workout:

Snatch 82*1 90*1 97*1
Clean and Jerk 105*1+1 117*1+1 122*1+1 117*1+1
Front Squat 110*3 120*3 130*3
Stretch DL 60*5*3
STRETCH

Joshua Peters sent this from an unamed inspecific mobile device.

Thursday Workout:

Snatch Balance 40*3*3
Clean and Jerk 90*1+2 95*1+2 100*1+2*2
Snatch High Pulls 90*3 100*2 112*2
Chins *7*3
Stretch

Sent from my HTC on the Now Network from Sprint!

Tuesday Workout:

3 Rounds for time;
Hang Power Clean 62kg*15
Burpies *15
9:28:4

Sent from my HTC on the Now Network from Sprint!

Monday Workout:

Snatch 90*0*3 90*1*2
Front Squat 120*3*3
Chins 5/3/1/10/10
w
1/2 Mile @2& & 5.0mph*2
Stretch

Sent from my HTC on the Now Network from Sprint!

Saturday Workout:

Snatch 90*0 90*1 95*1 97*1*3
(Assist the bar by flicking wrist + relax traps at start)
Assist the weight on its way not resist where its trying to be.
Clean and Jerk 110*1+1 129*1+1 130*1+0 130*1+1
Clean Pull 150*3 155*3*3
Stretch

Sent from my HTC on the Now Network from Sprint!

Friday Workout:

Boxing 40min
25-30 solo w H Bag (1/2,)
15 min Mits (1/2, Rt Hook, L Hook, Rt. Upper Cut.1/LH, 1/LH/RUC/RH)

Sent from my HTC on the Now Network from Sprint!

Thursday Workout:

Clean and Jerk 110*1+1 1195*1+1 120*1+1*3
Front Squat 127*3*3
Snatch High Pull 90*3 105*3*2
w
Dips *10 25*3*3
Stretch

Sent from my HTC on the Now Network from Sprint!

Tuesday workout:

OHP 70*3*4
Ring Dips *3*4


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Wednesday Workout:

Snatch Balance 40*3*3
Snatch 80*1 85*1 90*1 95*1*3
1/4 Mile @2% 5.5mph*3
w
Chins 5/3/1/11/10/9
Speed Bag *1min(easy)*3
Good Stretch

Sent from my HTC on the Now Network from Sprint!

Sunday Workout:

Power Snatch 40*5
3 Rounds;
1/2 Mile @2% (4.5/5.0/5.0)
Power Snatch 40kg*5
Chins *10
Stretch

Sent from my HTC on the Now Network from Sprint!

Saturday Workout:

Snatch 85*1 90*1 92*0 92*1*2 92*0 92*1
Clean and Jerk 120*1+1 125*1+1*3
Front Squat 125*3 140*3
Clean Pull 140*3 147*3*3(no straps)
Stretch

Sent from my HTC on the Now Network from Sprint!

Thursday Workout:

Power Clean 50*5*4
Boxing 30min (1/2,1/2/12/2)
Stretch

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Wednesday Workout (pm):

Clean and Jerk 110*1+1 120*1+1*2
1/4 Mile @2% Speed 6.0*3
Stretch

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Wednesday Workout ( am):

Front Squat 120*3 125?3 130*3 135?3*3
Light Stretch

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Fwd: Acronyms

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----- Forwarded message -----
From: "cultureshot@hotmail.com" <cultureshot@hotmail.com>
Date: Tue, Oct 5, 2010 11:59 am
Subject: Acronyms
To: <cultureshot.quadfather@blogger.com>

AMRAP = AS MANY REPS AS POSSIBLE
PAHAP = PULL AS HIGH AS POSSIBLE

Sent from my HTC on the Now Network from Sprint!

Acronyms

AMRAP = AS MANY REPS AS POSSIBLE
PAHAP = PULL AS HIGH AS POSSIBLE

Sent from my HTC on the Now Network from Sprint!

Tuesday Workout:

Snatch 70*1 72*1 75*1.77*1 80*1 82*1 85*0*2 85*1 87*1*2
Snatch High Pull 90*3 105*3 112*3*3
Chins AMRAP Ev. Min 10/7/5/3/4

Monday Workout:

OHP 70*3*3
Dips *10*2

SAturday Workout:

Helen 15:31?

Friday Workout:

Drop Snatch 20*3*3 40*3*3
Front Squat 125*3 135*3
Low Row 135*8 155*8*2

Thursday Workout:

Snatch 80*1/85*1/90*0/90*0/80*1/90*1*2
Clean and Jerk 110*1+1/120*1+1
Clean Pull 145*3
3 Rounds:
7 Doubleunders
7 Ring Dips
7 Toe to Bar
Stretch
Eat
Roll

Tuesday Workout:

Front Squat 125 *3*3
1/2 Mile @2% & 4.5 mph *2
W
Chins *12*2
W
KB Swings 24kg *12*2
Stretch
Sent from my HTC on the Now Network from Sprint!

Monday Workout (Download) :

Snatch 80 *1 85 *1*5
Clean and Jerk 110 *1+1
Snatch High Pull 90 *3 100 *3 110 *3
Half HSPU *7*3
w
RVS HYPER *10*3
Stretch

Friday Workout:

Low Row 125Lbs z*10 155 *8*3
Chins 5 3 1 8 8 8
1/4 Mile @2% 5.5 mph *3
Stretch

Wednesday Workout:

OH Squat 50 *3 60 *3 70 *3 80 *3 85 *3
Snatch 80 *1 85 *1*3
Clean Grip Deadlift 156 *7/ 6/ 5/ 4/ 3/ 2/ 1
w
Dips *1/ 2/ 3/ 4/ 5/ 6/ 7
(under 10 min)
Stretch

Monday Workout:

Clean and Jerk 120 *1+1*3
Front Squat 135 *3*3
1/2 Mile @ 2% *4.5/ 5/ 5
w
Chins *10/ 11/ 10
Kip Ups (broken) *3*3
Stretch
45 min Massage

Re: 2nd draft + woah!

My apple protein turns oatmeal SHREK green!
-----Original Message-----
Date: Sunday, September 19, 2010 7:11:16 am
To: cultureshot@hotmail.com
From: JoAnn Lee <joann@beaules.com>
Subject: Re: 2nd draft + woah!

Wow, u were up late!
I'll take a look. My lower back is so sore today from the stupid workout.
JoAnn Lee | Beaules, Inc. | 48 Wall Street Suite 1100 | New York, NY 10005 | tel: 212.918.4704 | cell: 646.229.3179 | fax: 212.658.9250

This message was sent from my Blackberry wireless handheld.

-----Original Message-----
From: Joshua Peters <cultureshot@hotmail.com>
Date: Sat, 18 Sep 2010 23:01:45
To: Jett Kain<jettkain@gmail.com>; JoAnn Lee<joann@beaules.com>
Subject: 2nd draft + woah!

I wish I made this image!
Sooooo F.ing Cool Mugler is!
New draft.
Worried about web...
J

Saturday Workout:

Artie: "not as fast as it should be, but along the right line & the movement is correct"
Snatch 80 *1*2 82 *1 85 *1 87 *1 90 *1
Rack Jerk 100 *1 110 *0 110*1 120 *1 130*1
Snatch High Pull 110 *3 120 *2 125 *1(needs to be higher)
Dips *10*3
Stretch

Friday Sidekick Workout:

OH Squat (pwr sn up)
Chins
Reps: 9/ 6/ 3/ 6/ 9/
9:18:32

9:12:32

Thursday Workout (Double) :

Front Squat 60 *3*2 85 *3 102 *3 125 *3 142 *3 150 *3!

3 Rounds:
1/4 Mile @2%
50kg Clean *15
Squat Thrusts *15
18:58:58

18:58:58

Wednesday Workout:

Snatch 80 *1*5
Clean and Jerk 120 *1+1*3
Hang Snatch Power Shrug 90 *3*3
Stretch

Sunday Workout:

Front Squat 130 *3*3
BB BP 135Lbs *10*2 185 *5*3
Dips *10
Ring Dips *3*5
w
1/2 Mile @2 4.5mph *2
1/4 Mile @2 5mph *2
Stretch

Saturday Workout:

Goal 1:
Meeting bar in the Snatch.
Power Snatch "Riding it Down" 65 *1 67 *1 70 *1 72 *1 75 *1 77 *1 80 *1 82 *1 84 1/2 *1 85 *1*3
(clearly meeting bar eliminates wrist & shoulder dysfunction + gives rebound)
°Shoulder and neck screwy on 2nd rep w 85 (crash)
Clean and Jerk 115 *1+1 122 *1+1*3
Snatch High Pull 102 *3*3
Chins 15/ 3/ 1/ 10/ 9/ 5+1+1+1
Stretch
Protein in H2O + water

Thursday Workout 2:

Snatch 85 *1*3 (easy -end download)
Rack Jerk 100 *1*3
Front Squat 120 *3*3
RDL 90 *5*2
Stretch

Thursday Workout:

Dips *10
1/4 Mile @2%
5 mph/ 5.5/ 6/ 5.5/ 5
w
Ring Dips *5*5
Stretch

Tuesday Workout (DL):

OH Squat 70 *3 80 *2*2
Clean and Jerk 110 *1+1*3
Snatch High Pull 90 *2*2

Hey there Shirley. Here is your daily homework: 20 Bridges 10 Clams (heels touching + lean forward) 15 Thin Stomach (Diaphragmactic breathing) How are you feeling today? Josh 718 216 0680

AC

Friday Workout:

Front Squat 125 *3 135 *3 125 *3
Chins *12
1/4 Mile @ 2% 5.5mph
Chins *10
1/4 Mile
Chins *10!
1/4 Mile
Stretch
Shower

Thursday Workout:

Snatch 90 *1 97 *1 102 *1(PO) 102 *0*4 (Good pulls -mistiming meeting the bar) 102 *1 (crash -mistimed but made)
Clean and Jerk 120 *1+1*3 (Really got under 3rd jerk)
Stretch

Studio In Process Pics:

Studio in Process Pics:

Tuesday Workout 2:

OH Squat 70 *3 80 *3*3
Snatch 90 *0 92 *0 92 *1*3
Clean and Jerk 105 *1+1*3
RDL 110 *3*3
Stretch

Tuesday Workout 1:

BB?BP 60 *21 60 *15 60 *9

Sunday Workout:

Front Squat 125 *3*5
Chins 5/ 3/ 1/ *6*5
BB Curls 70Lbs *6*2
Hammer Curl 35Lbs *6*2
1/2 Mile @ 2% 4.5mph *2 (2min)
1/4 Mile @ 2% 5mph
Stretch

Saturday Workout:

Snatch 90 *1 97 *1 102 *0*4 102
Clean and Jerk 120 *1+1 127 *1+Press Out(PO) 127 *1+1 115 *1+1
Clean Pull 145 *3*3
OHP 50 *5 60 *5*2 (Hard?)
Stretch

Taking over the WORLD.........................wide web

So the issue is this:

I am purchasing a Droid phone early next week to make it easier to do "email. twiiter and facebook blasts" every time I update art blog. This will create some friendly foot traffic and help up my hits and such. What I need help with is finding stranger foot traffic and get buzz going.  How I do that dude? I see your book and how you proliferated it across the net –cool. So I want to appeal to the lego groups and the music groups and the videogame lego and rockband groups right? The Vids are a pet project that will be more possible with the droid phone and so on but I need to do the vid bio stat so I am on about that for the upcoming casting call for Bravo Next Great Artist show- the others can wait.

I flip flop between canvas and sneaker a good deal also so not everything is done and I want to edit down, take jpgs and put this stuff out in waves.

I am applying to 1-3 shows a week and just got a group show so how do I promote that?

Or piggy back on their promotion?

The Lego project (5 Portraits).
Tupac (95%)
MJ (95%)
John Lennon (early drawing stages)
Aaliyah
Biggie

10 Unique a Manly self portraits:
Feed the Baby (Done)
Boys with Rockets (Done)
Sumo (70%)
Robin (Built stretchers need photos)
My Donkey's name is Bentley
5 Unknown images

4 Viral video projects:
Painting in 60 seconds
Bio in 90 Sec (lifting, working, painting, chopping it up with other artists, speaking on work)
Robin costume though streets of Manhattan
"Cribs style episode"

Katrina painting:
Uncle Sam Danny Simmons (Built stretchers need photos)

Superhero Reboot:
Silver Surfer (70%)

6 more sneakers (2 down)
Got Wood Dunks (Done)
Tranzor Z Distressed Camo Adidas Gazelles (80%)
AF1 High Top Red headed Marge Simpson Bomber Sneaker
Nitro Circus High Top
Speaker Soxx Trainer and sock
Rose Wine AF!

Promote Shows
Mid Sept Brooklyn Art Gym Show
pics of all of this.

Sig Klein

19 HSPU on the end of a bench (head lower than bench)
&
HSPU w 75 Lbs attached to waist!
(Oh, and a Nat. Press Record)
J

Thursday Workout:

Snatch 80 *1 90 *1*3
Rack Jerk 105 *1*3
Front Squat 130 *3*3
Chins 5/ 3/ 1/ 10/ 10/ 8+2
Prowler 60kg *40m *5 (30sec) *2 (2min)
Stretch

Supplement List:

				Beverly International - Muscle Synergy SynTrax - NECTAR Whey Protein 2.01 lbs    * Flavor : Apple Extreme Dymatize Elite Gourmet Chocolate Peanut Butter 5Lb AST - MICRONIZED CREATINE 525GM Beverly International - ZMA 90/Caps

Compliments

-----Original Message-----
From: michael.wolf@equinox.com
Sent: 8/25/2010 1:03:32 AM
To: Josh Peters
Subject: Compliments

Met a trainer at 19th last week named Tony, been w Eqx for about 7-8 yrs.  He had watched me train, coach, and cue ppl in the squat and came to ask some questions.  We get to talking and he starts mentioning this Olympic lifter who trained at equinox, who he met back when he was taking DS w Juris like 7 yrs ago.  And about how that guy totally changed his perception and thought process on strength and training from the bodybuilding style he came in with.

Took me about .004 seconds to realize it was you.  He couldt remember your name, but recognized it when I said it. 

Just thought you'd like to hear that story - you were a big influence on this guy.  One less trainer doing silliness on the Bosu or "arms day" because of you!  He's a good guy too, still humble enough to come ask me a Q even though he's been there 8 yrs and I've only been there a few weeks.

Sent from my Verizon Wireless BlackBerry

 
 
 
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Tuesday Workout:

(Bilal is pushing the group -and me)
Clean and Jerk 120 *1+1*3
Snatch High Pull to HG 100 *3*3 (+1 miss)
OH Squat 70 *3*3
Stretch

Jerk 112 kg

You have a Video Mail from jpeters142@pm.sprint.com

Message: Needs work. This next 6 weeks I am making the jerk my #1 priority. I think my program in the last 6 weeks was a little to far and few in the jerk View Entire Message Send and receive Pictures and Videos through Picture MailSM. For more information go to www.sprint.com/picturemail.

Please be aware your friends can forward your picture, video, and album share invitations to others or post the unique Web link to your share invitation on any number of sources (e.g. blogs), through which others could also gain access to your online photos. If you have private or sensitive photos you are sharing, please share them only with those you trust.

© 2010 Sprint. All rights reserved.

Sunday Workout:

Front Squat 125 *3*2
Rack Jerk 112 *1*2 (plus one miss)
Dips *5*3
1/2 Mile Tread @ 2% 4.5mph *2
(2min rest)
Stretch

RE:

Expanding on Jeff Koons/ Warhol's self branding and taking advantage of my naturally strong personality.
-----Original Message-----
Date: Saturday, August 21, 2010 8:40:05 pm
To: cultureshot@hotmail.com
From: Mitch <mitchel.coffman5@gmail.com>
Subject:

He owns a company. He does what he wants. Is this a video of your work
or what?
Sent from my iPhone

RE:

BRAND BUILDING:
King Koons aint got nothing on me!!!
(got it?)
-----Original Message-----
Date: Saturday, August 21, 2010 8:40:05 pm
To: cultureshot@hotmail.com
From: Mitch <mitchel.coffman5@gmail.com>
Subject:

He owns a company. He does what he wants. Is this a video of your work
or what?
Sent from my iPhone

Saturday Workout:

Snatch 70 *1 80 *1 90 *1 95 *1
Clean 90 *1 110 *1 120*1
RDL 110 *3*3
Chins 5 3 1 6 6 6
Stretch

Friday Workout:

Snatch 70 *2*2
Rack Jerk 90 *1 100 *1*2
Step Up 50 *5*2
w
HSPU (f Box) *3*3 (on 20kg Bumpers)
Stretch

Wednesday Workout:

Snatch High Pull 70 *3 90 *3
Clean Pull 110 *3 125 *3
Squat 125 *3*3
Stretch
(Triceps still sore)

Sunday Workout:

Squat 138 *3*5
Hammer Curls 25 *10*2
(hoping recip inhibition would help triceps)
Run on treadmill same as last week
Stretch
Rolled Arms

Saturday Workout:

Snatch 85 *1 90 *1 90 *1 90 *0*2 90 *0 90 *1 (misses in and out)
Clean 115 *1 125 *1*4
Clean Pull 145 *3*3
Stretch

RE: Hey Josh

IT Bands still tight (Thurs)
Biceps and shoulders a mess (Fri)
We'll just have to see (On way to gym in QNS)
-----Original Message-----
Date: Saturday, August 14, 2010 1:25:17 pm
To: cultureshot@hotmail.com
From: Paul Benoit <PaulBenoit@NYC.RR.Com>
Subject: Hey Josh

Have you recovered?

Friday Workout:

10 Rounds (Scaled from):
Rear Thrusters *5 (10)
Ring Push Ups *5 (10)
16:40:29

Thursday Workout:

Snatch 70 *1 80 *1 85 *1 85 *2 (caught dropped -going under and punching out hard and on time- on toes) 85 *2
3 Rounds;
Power Snatch 98Lbs *10
200m Run
Time: 08:30
Stretch

Tuesday Workout:

Clean and Jerk 110 *1+1 115 *1+1*2
Front Squat 125 *3 130 *3*3
Snatch High Pull 100 *3*2
Stretch

Sunday Workout:

Chins 5/ 3/ 1/ 10/ 10/ 7+1+1+1(ten was the goal)
Squat 137 *3*4
BB BP 205Lbs *5*3 145 *10*2
Treadmill:
1/2 Mile @ 2% Grade 4.5mph
1/4 Mile @ 2% 4.5mph *2 (2min walk rest between reps)
Stretch

Saturday Workout:

Clean 60 *3 80 *2 100 *2 115 *1 125 *1*3
Snatch 70 *1 80 *1*2
Snatch High Pull to Ht. Gauge 100 *2*3
Clean Pull 120 *3 140 *3*3
Stretch

Re: Good Morning

Train 2 Clients
Variety Cafe Breakfast (HUGE)

Trader Joe's 9:20am
Slide FROZEN salmon into mesh backpack waiting for Q train.
The triangle fits neatly and coolly into the small of my back.
Wait 10+ min for train.
Get a seat * air conditioned.
Get off @ Park Side in BK

10 min in comic shop.
10 min in Duane Reade.
Walk home <5 min.
SALMON IS DEFROSTED COMPLETELY!

Thursday Workout:

Snatch Hi Pull w Height Gauge 85 *2 95 *2 100 *2*3 (made about 1/2)
Front Squat 125 *3*3
BB BP 135Lbs *5 185 *5 195 *5
1/4 Mile 4.5mph @ 2% *2
Stretch

Wednesday Workout:

Snatch 50 *3*2
Snatch High Pull *Snatch 70 *1+1
Clean and Jerk 105 *1+1*3
Chins *6*3
Stretch

Saturday Workout:

Snatch High Pull to Height Guage 60 *3 80 *2 100 *0*2 100 *2*2 100 *1+0 100 *2
Clean Pull 120 *2*5
Squat 120 *3*5
Stretch

Thursday Workout:

Snatch High Pull +Snatch 70 *1+1 80 *1+1*3 (fst 2 slightly forward - good 3rd)
Wrist not right.
Rack Jerk (Tech) 70 *3*3
BB BP 195 *5 225 *3 245 *1
Prowler 60kg *5*2 (30sec between reps -2min between sets)
CALF CRAMP.
Stretch
Stick Roll

Tuesday Workout:

Power Snatch + Drop Snatch 40 *1+3*3
Clean and Jerk 110 *1+1 115 *1+1*2
Front Squat 143 *3 150 *2! (hard)
OHP 60 *5*3
Stretch

Monday Workout:

Chins 5/ 3/ 1/ 10/ 9/ 7+1/ 7/ 6/ 5/ 4/ 3/ 2/ 1
KB Swing 16 *15*2
Treadmill 1/4 Mile 2% Grade 4.5 mph *3 (+2min rest)
Stretch
Roll Back Forearms Legs

Saturday Workout:

Snatch 80 *1*2 85 *0 85 *1*2 90 *1 97 *0 97 *1*3
Clean and Jerk 112 *1+1*3 125 *1+1 *2
Squat 130 *5*5
Clean Pull 137 *3*3
Assisted Stretch (Linwood)
Stretch

Thursday Workout:

Lacking in alertness mv'ing under the bar.
Pulling too long or cutting pull in Snatch - Learning though.
Snatch High Pull + Snatch 80 *1+1 90 *1+1 90 *1+0*2
Snatch 90 *1 90 *0 90 *1
Snatch High Pull 100 *3 110*3*3 (hard)
Jerk (Tech) 50 *3 70 *3*3
Step Ups (20") 45 *5*3
BB BP 185Lbs *5 205 *3 225 *3*3 215 *3
Prowler 70kg *5*2 (30seec between reps +2min between sets)
Stretch

Wednesday Workout:

Kip Ups *3*5 (Left shoulder/pec fine)
Hammer Curls 45Lbs *5*3
DBL Unders *9 *11 (unbroken + mule kicking)
Stretch
Roll Back & Thighs
Turtle Wrist Stretch

Tuesday Workout:

Clean and Jerk 95 *1+1 105 *1+1 115 *1+1*3
Front Squat 143 *2*3
Snatch Tech 50 *3 (very lil warm up) 60 *3*2
Snatch High Pull 80 *3 95 *3 105 *3
w
HSPU (FT on BX) *3*3
Stretch
Quart Milk

Monday Workout (light):

Snatch BB Warm Up 20kg *10
3
Side Snatch *5 (each)
Chins 5 3 1 10 10 8
Treadmill 4.5 *2% *3

Saturday Workout:

Snatch 80 *1 90 *1 97 *1*2 97 *0*2 97 *1
Clean and Jerk 120 *1+1*3
Squat 130 *5*4
Clean Pull 140 *3*3
Stretch

S2S Lee

Tomorrow same upstairs warm up
oh sq 8 *6*2 heels on block
samson stretch plenty
straight leg deadlift 8 *6*3
10" box jump or dbl unders *10*2
stair run or ladder *30sec*5

db ohp 12-17*12*3
w
Cable Low Row 55 *12*3

kip ups (w push away) *3*3
Squat 75-80 *12*2
DB RDL 30-35 *12*2
w
DipAC (DIPS) 12*12*2
Abs 75 total

got it?

Thursday Workout:

BB BP 135Lbs *5 175 *5 185 *5
w
DBL Unders *10*2
Prowler (makeshift) 55kg *4 lengths

Wednesday Workout:

Snatch High Pull + Snatch 70 *1+1 85 *1+1*3 (+1 miss)
Front Sq 125 *3*3
Chins *6*3
Stretch

Monday Workout:

Clean and Jerk 102 *1+1*3
Snatch High Pull 70 *3 85 *3 90 *3
BB Step Up 40 *6*3
w
HSPU (PIKED ON BOX HANDS ON 20KG PLATES) *3*3
Stretch

Saturday Workout:

Snatch High Pull + Snatch 70 *1+1 80 *1+1 85 *1+1
Snatch 90 *1
Clean and Jerk 95 *1+1 107 *1+1*2
Clean Pull 127 *3*2
Squat !20 *5*3
Stretch

Friday Workout:

Chins 5 3 1 +30*5*2 +30*4 8 8 7

Thursday Workout:

Rack Jerk 50 *5 70 *5 90 *3 100 *1
High Snatch Pull + Snatch 80 *1+1 90 *1+1*3 (+ a miss)
Snatch High Pull 100 *2 110 *2*2
BB Step Up 40 *6*2
w
Rear Fly 17 *10*2
Gripper 80Lbs *5*3
Stretch

Today's Nutrition:

Med Egg
Cup Egg Whites
5 Asparagus
2 Stallion
1/3 tomato
2 Tbs of Safflower Oil
2 Plums
Slice of Cin/Ras Ezekial Bread
2 Tbs Almond Butter
8oz Water

4oz choc milk fat free

2 Chicken dogs + 2 Ezekial Bread 2 Tsb mustard

2 chicken breast
1 Cup Brown rice
1/2 Avacado

coconut Bubble Tea

Shrimp + Egg over rice
Beef and Peppers

Periodized Training for Dummies:

Hey Artie
Query:
if in past I have trained Medium wk + Hard wk + Recovery wk and that equated to % efforts like 75-80%/ 80-90%/ 70-75%, would it be more sound to try a more stepped approach?
Here is what I'm thinking:
All else being equal, we learn and benefit more f reps at or above 80-85%.
I want to put forth a consistent skill performance.
I want to get a lot stronger!
New plan=
New Stress week (Alarm Phase) @ 80-85% + Same Stress week (Mastery Phase) @ 80-85% + Then either 3rd Same Stress Week OR New Stress week #2 @ 80-85% + a small kg bump up.
Rational: More time to accommodate to a given load and more reps @ +80-85% in a given month.
(There would still be a Medium and a Hard effort in each lift each week)

Tuesday Workout:

Clean and Jerk 113 *1+1*3
Snatch High Pull 70 *3 90 *3 100 *3
Front Squat 127 *3*3
Chins 5 3 1 10 10
Gripper 100Lbs *3*2
Stretch

Saturday Workout:

Snatch Hi Pull 50 *1+1 70 *1+1 80 *1+1
Snatch 90 *1*2 97 *0*2 97 *1 97 *0 97 *1
Clean and Jerk 120 *1+1*3
Clean Pull 140 *3*3
30min break
Squat 130 *5*4
Stretch

Thursday Workout:

Snatch High Pull + Snatch 80 *1+1 90 *1+1*3
Snatch High Pull 100 *2 110*2*2
Rack Jerk 80 *5 90 *3 105 *1 (rebound)
2 hour break
Chins *5/ *3/ *1/ 35 *3*3
Stretch

Tuesday Workout:

Clean and Jerk 100 *1+1 110 *1+1 115 *1+1*3 (better than Saturday)
Front Squat 130 *3 140 *3 150 *1*2 (better than last week)
Snatch High Pull 70 *3 90 *3 100 *3 (Eddie style airbourn)
HSPU Piked on High Box *5*5
Stretch

Sunday Workout:

3 Rounds Squat Chin DB BP;
Squat 275 *5*3
Chins 10/ 5 +2+2+1/ 5 +3 +2
DB BP 55 Lbs *15 *3
Stretch

Test Validity:

Physical performance tests should measure abilities important to the sport
produce reliable results
measure one athlete @ a time
be interesting
appear meaningful
be of suitable difficulty
establish levels of ability
permit accurate scoring
have a sufficient # of trials
stand the test of statistical evaluation

p278 Essentials of Strength and Conditioning

Saturday Workout:

Snatch HP + Snatch 50 *1+2 70 *1+1 80 *1+1
Snatch 90 *0 90 *1*2 95 *1*3
Clean and Jerk 110 *1+1 120 *1+1*4
Clean Pull 130 *3 140 *3*3
Stretch
(2 1/2 hrs)

Thursday Workout:

Clean and Jerk 100 *1+1 113 *1+1*2
Deadlift to Knee 135 *3
HSPU Piked *4
DL Above Knee 135 *3
HSPU Piked *4
Clean Pull 135 *3
HSPU Piked *4
DB BP 65Lbs *5 80 *5*2
Stretch

Wednesday Workout:

Snatch High Pull + Snatch 50 *2+1 70 *1+0 70 *1+1 80 *1+1*2 90 *1+1
SHP 100 *2*3 (Feet off floor)
Chins *10*2
Stretch
(Ate immediately; 2 chicken breasts, 2 cups brown rice, 1/4 avacado)

Tuesday Workout:

Front Squat 60 *5 90 *3 110 *3 130 *3 142 *3 150 *1!
Stretch

RE: Crossfit Training

If one wants to train one need answer these questions;

Your bodyweight?
Height?
Any injuries ever to your bones or joints?
Any medications? trouble sleeping etc?
Family History of Illness?
(the good stuff)
Number times squatted last month and this month?
Best Squat ever?
Best Deadlift?
Best OHP?
(together is the Crossfit total but I am interested int the parts)
Best Power Clean?
Snatch?
OH Squat?
Push Press?
Thruster? max reps and max Lbs?
Jerk?
Sports in High School or College?
Martial Atts or Boxing?

I know it is a lot but it will help direct our sessions to be more tailored for your level(s).

---

The New Busy is not the old busy. Search, chat and e-mail from your inbox. Get started.

Saturday Workout:

Snatch Pull + Snatch 80 *1+1 85 *1+1*3
Snatch High Pull (airborne) 95 *2 105 *1 115 *1
Clean and Jerk 110 *1+1*3
Clean Pull f Below Knee 120 *2 125 *2*2
Squat 130 *3*5
2 Rounds;
5 Chins
10 Push Ups
15 BW Squats
Stretch

Is it possible w your dietary restrictions, for you to geteven400g carb a day?

I want you to google carb loading or look on the ISSA Site. You might find
some tidbits on how that "gives one a boost" in cardio events ( +60-80min).
The way I would think about loading. dosing is more like your daily dose of
creatine or ceatine loading. it shores up the amt needed for high level
performance w/out ever getting so much that you store in any place other
than the liver and muscle belly.
Then there is the endocrine benefit....
Start slowly and see how it goez.
(I am experimenting moving in ur nutritional direction)
J

Sounds interesting... I guess I'll have to try it to see what the effect is
on me... I suppose I should feel more energy by the 2nd day, right? And I
could program the cardio work for a day later...



Maybe just 2 consecutive days a wk switch out a few of your fat blocks for
carb blocks.
Leverage the "open door" upon rising and after training and consume more
fruit and maybe a large yam w the fst meal and post workout.
Net calories close but shifting you into a glycogen storing mode (in muscle
and liver to help w weekly glycholitic work)
Thoughts?
J

I'm open to trying

Re: Is it possible w your dietary restrictions, for you to get even400g carb a day?

Maybe just 2 consecutive days a wk switch out a few of your fat blocks for carb blocks.
Leverage the "open door" upon rising and after training and consume more fruit and maybe a large yam w the fst meal and post workout.
Net calories close but shifting you into a glycogen storing mode (in muscle and liver to help w weekly glycholitic work)
Thoughts?
J
-----Original Message-----
Date: Friday, June 18, 2010 4:12:29 pm
To: cultureshot@hotmail.com
From: Paul Benoit <paulbenoit@nyc.rr.com>
Subject: Re: Is it possible w your dietary restrictions, for you to get even400g carb a day?

I'm open to trying it, describe how it should be implemented
------Original Message------
From: Josh Peters
To: Paul Benoit
Subject: RE: Is it possible w your dietary restrictions, for you to get even400g carb a day?
Sent: Jun 18, 2010 3:03 PM

Carb recommendations for high intensity repeated intervals are almost dbl your intake - so say a few studies any way. For you it would be well over 300g catbs per day.

I would recommend a few ways to oscilate between the stat quo and a few higher carb days a week of you like.

J
-----Original Message-----
Date: Friday, June 18, 2010 12:52:09 pm
To: cultureshot@hotmail.com
From: Paul Benoit <PaulBenoit@NYC.RR.Com>
Subject: RE: Is it possible w your dietary restrictions, for you to get even 400g carb a day?

For whatever reason, I'm just receiving this now...

I would estimate that I take in 100-150 grams of carbs per day.
A typical day is;

Carbs,
1 Ezekiel muffin 36
1lb of broccoli 15
Salad meal 10
3-4pc of fruit 40+

Protein,
5-7oz x 5 of meat and chicken,

Fat,
Avo

Restoring foot arch exercises:

4min Step ( feet close, knees bent and one fist apart lift toes to advance foot)
Toes Pull Invert Pillow Case *10*3
Toes Pull Evert Pillow Case *10*3
Soak in herbs

Steve Pang

Thursday Workout:

Clean Pull + Power Clean 50 *2+1 70 *2+1 90 *1+2*3
Rack Jerk 90 *1*3
Front Squat 125 *2*2
w
Piked HSPU (hands on 15kg plates) *3*3
Stretch

Tuesday Workout:

Power Snatch 50*3*2
Snatch Pull + Snatch 50 *2+1 60 *1+1 70 *1+1 75 *1+1*3
60Kg OH Squat + Chins 10/ 8 / 6
Rolled and Stretch

RE: Pullups

He did a set of 48!!!!! a few barely kipped WODs ago.
Chinese fmr National Champ Joe Yu expertly picked apart my problems in my snatch yesterday (no homo). He said not euf lower body explosion and too much upper body -damn pull ups!
He also called HSPU's a stability exercise (as in balance). Maybe we should tell Mike Boyle, Paul Chek and Gray Cook?
J
-----Original Message-----
Date: Sunday, June 13, 2010 3:21:29 pm
To: dejuana@yahoo.com;cultureshot@hotmail.com
From: dana paoli <dpaoli@gmail.com>
Subject: Pullups

Ok, I've had my fun. Now it's ok for Dejuana to post his video of 20
pullups w/200lbs added.

D

Saturday Workout:

Hitting the wall.
Joe Yu pointed out how I was not fully exploding in my snatch causing a looping 2nd pull. The loop causing a fairly hard pull and catch w my upper body ( and the accompanying shoulder and elbow discomfort and difficulty w lock out & rebound). The next few weeks of training will be slightly lighter BB Complexes emphasizing leg explosion. EG: Snatch High Pull + Snatch, Clean Pull + Power Clean.
Power Snatch 50 *3*2
Snatch 80 *1 90 *1 90 *0 90 *1*3 80 *1*2
Snatch High Pull 100 *3*2
Clean and Jerk 120 *1+1*3
(good jerks - legs dead)
Clean Pull 140 *3*3
Stretch

Friday Workout:

Chins 5 3 1 35 *3 50 *3 6 6 6
HSPU Feet on Box+ hands on 10kg *3*3
HS Against Wall 20sec *1*3

Thursday Workout:

Power Clean 100 *1*3
Rack Jerk 100 *1 110 *1*3
Front Squat 115 *3 130 *3
Snatch High Pull 80 *2 100 *2 110 *2*2
w
Dips *11/ *12
Stretch

Wednesday Workout 2:

Chins 5 3 1 10 10

Wednesday Workout:

Power Snatch 60 *1 65 *1*3
Snatch 80 *1*3

Creatine

3g doses take 2 weeks to get one to the SAME level of total muscle creatine as a week of 20g doses.
- Journal of Applied Physiology 1991

Both doses increasing repeated short duration bouts of intense exercise 5-7%!
So 140g in one week or 82g over two weeks?
The loading way will last more time after ceasing ingestion of creatine however....So load before going on trips.

Today

I'm proud of you.
(Not just for being coachable either)
You have a goal, you have deviated f plan (extemporaneously no less) to better then plan to satisfy the goal.
It would have been easy, boring and historical to just wail away @ some sprints or go get some other extra strength work in, but you elected to try a slow steady state run.
Not only increasing a capacity that may not be glam or even fun, but also not screwing up the spirit of your "day off".
Evolve young man evolve!

Sunday Workout:

Clean and Jerk 115 *1+1*3 (hard)
Squat 125 *5*3
w
BB BP 205Lbs *5*3
HSPU (Feet on Box + Hands on 10kg plate) *3*3
w
Clean Pull 140kg *5*3
Stretch

Saturday Workout:

Power Snatch + OH Squat 50 *3+2
Power Snatch + Full Snatch 50 *2+1
Snatch 70 *2 80 *2 90 *1 95 *1*3 (hard getting under - not snappy) 75 *2
Chins 5 3 1
Fat Man Workout of the Day FMWOD
50kg OH Squat
Chins (CTB = Chest to Bar)
Reps 10 / 5 / 3
Fast as possible!
(All sets of CTBC broken)
Short Term Goal: All reps unbroken -constant mv'ment w no breaks!
Stretch

Thursday Workout:

Power Clean 90 *1 100 *1*3 (hard?)
Clean and Jerk 95 *1+1 110*1+1 115 *1+1
HSPU Piked on Box *5*3
w
Snatch High Pull 75 *3 95 *5 105*3*2
Front Sq 120 *3 135*2*3
w
Push Ups *10*3 (30 on DBs / 20 Planched @ wrist)
Stretch

RE: db complex

I don't like db sq cleans when they are bilateral. That said lots of bb complexes are cool mostly as warm up or cool down.
My fav is;
Power Snatch
Snatch Sq
Snatch Balance
Snatch High Pull
I use 40-50kg usually *3*3
But Have gone as high as 87 kg.
Complex w the Power Mv.ment + a Squat is, in my opinion, better.
J
-----Original Message-----
Date: Tuesday, June 01, 2010 8:23:22 pm
To: dejuana@yahoo.com;cultureshot@hotmail.com
From: dana paoli <dpaoli@gmail.com>
Subject: db complex

You know, I just did (at the end of my 5/3/1 squat workout, bad
timing) that db complex that Rob Orlando was doing the other day on
the main site: 5 deadlifts, 5 squat cleans, 5 push press, 5 squat.
It's really deceptively brutal. Have you tried it? I think Rob made
it to like 2x90lbs. dumbells before failing. I stopped at 2x50lbs.,
and wouldn't have felt good about pushing it much further.

D

Tuesday Workout:

Chins 5 3 1 12 11 5 (shorter rests and piece meal) 3 1

Saturday Workout:

Clean and Jerk 120 *1+1*3
Clean Pull 140 *3
Front Squat 120 *2*3
Stretch

Thursday Workout:

Snatch + Snatch High Pull 70 *1+1*2 80 *1+1*2
Chins *6*3
Double Unders 15 10 10
Stretch

Tuesday Workout:

Power Snatch + Snatch Balance 40 *1+3*2 50 *1+2*2
Power Snatch 50 *5 60 *3 70 *1
Power Clean 72 *5 85 *3 90 *1
HSPU Ft On Box *3*3 (head to floor)
Push Ups *10*3
Stretch

Discussion-Futher

David

Here is the version of the ab workout I think I gave you/

The Call out should be:

PR: "given exercise" "load" * "reps"
BW: Bodyweight on day of record

ie
PR: Deadlift 200Lbs * 3
BW: 178Lbs

and/or

PR: "given exercise" "distance" * "time"

ie
PR: Run 5K * 29:11

PR: Double Unders 66 * 2 Minutes
http://www.youtube.com/watch?v=2TfjmxeUsIs

PR = Personal Record / BW = Body weight

Myofacial Melease w a Basketball
Implement jumprope training -rhythm training to ramp up # of impulses through neurologically challenged limbs -theoretical
http://www.amazon.com/Altus-Athletic-ASR-Speed-Jump/dp/B000IU18EE
Training "stability" to ramp up # of impulses through neurologically challenged limbs -theoretical

---

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Monday Workoit:

Clean and Jerk 100 *1+1 105 *1+1 110 *1+1 115 *1*1 120*1+1
Chins *6*3
Squat 125 *3*3
Rack Clean Pull 135 *3*3
Stretch

Saturday Workout:

Power Snatch 60 *1 70 *1 75 *1 70 *1*2
(Artie; jerky, need be smoother, good positions -keep it in close)
Snatch 80 *1 90 *1 95 *1*3 (IN A ROW -and as above)
Snatch Shrug 90 *5 *3
OHP 60 *3 70 *3*3 (Hard)
Stretch

Thursday Workout:

Power Clean 70 *5 90 *3 100 *1
Clean and Jerk 105 *1+1 115 *1+1*2
Snatch High Pull 70 *3 90 *3 105 *3
HS Box Inversion 30sec *1*3
Unilat Wall Freeze *3*3
w
Stretch

Wednesday Workout:

Power Snatch 60 *3*3
Snatch 80 *1 85 *1*3
CHINS *8*2/ 7
Lat PD (supinated) 160 *8 140 *8
Stretch

Tuesday Workout:

DB BP 70 *10*3 (LONG RESTS)
Dips *10*2

Sunday Workout:

Snatch high pull 60x3, 80x2, 91x2

Power snatch + overhead squat 45x2+3, 55x2+2, 62x1+2x3

Clean 100x1, 120x1x3

OHB (1:10+) 70x3x3 (left trap sore)

Back squat (1:10) 120x5x5

Lchin (1:10) x3x4

Gripper x80LBSx5x3

Stretch

Thursday Workout:

Starting to feel effects of Sunday Hev. Workout
Clean and Jerk 110 *1+1*3
Power Clean 70 *3 90 *2 100*1 105*1
Front Squat 130 *3*2 (left knee feeling a lil strained -cautious)
Chins *5*5
Stretch

Wednesday Workout:

Power Snatch 65 *1*3
Snatch 80 *1 85 *1 85 *0 85 *1
DB BP 70 *10*2 70 *8
Dips *10*2
Stretch

Tuesday Workout:

Jump Rope;
Interval 1:30/ 1:00rest *3
Max Double Unders in 1:00/ 1:30rest ( 20/ 19)

Sunday Workout:

Squat 315Lbs *1 345 *1 365 *1 385 *1

OHP 160Lbs *1 185 *1 195 *0 (stopped @ eyes)
Deadlift 242Lbs *1 332 *1 442 *1 472 *0

L Chins *3*3
Gripper 80Lbs*5*2
Stretch

The Crossfit Total:
385 + 185 + 442 = 1012 Lbs or 460Kg

Saturday Workout:

Power Snatch 40 *5 45 *3 50 *1
Snatch 50 *3 70 *2 80 *1*2
Clean and Jerk 100 *1+1*3
Stretch

Thursday Workout:

Power Clean + Jerk 70 *2+1 90*2+1*2 (not fully gripping or coming around w left arm/hand)
Artie said I should focus on it.
Clean and Jerk 90 *1+1 100 *1+1 110 *1+1*2
Front Squat 120 *3 130 *2*2
Neutral Grip Chin *8*3
Gripper 100 Lbs *2*2
Stretch

Wednesday Workout:

De-load Week
Power Snatch 40 *5 45 *3*3
Snatch 50 *2 70 *2 75 *2*2
Snatch Hi Pull 90 *2 95 *2*2
DB BP 65Lbs *10*3 (1:30)
Dips *10*2 (1:30 - all out to finish 2nd set)
1/2 Mile Jog (run economy) *2
Stretch

Like Ted

I started a workout w Peter S today across f his place of residence (Met Museum). After 5 rounds of 5 push ups 10 OH Squats and 15 Double Unders, I told him we were on our way back to the indoor gym for Chins and Cable Rotation.

He refused.

So we ran 1/2 a mile into Central Park to do 3 sets of 5 Chins ( my rest interval) and ran a 1/2 mile out.

So I am officially a running WHORE!
(Will run for money)

Let's see how that effects my Snatch workout...

Sunday Workout:

Power Snatch 40 *5 50 *3 60*1
Snatch Hi Pull 80 *3 95 *3
Clean and Jerk 95 *1+1 105 *1+1 115 *1+1
Jerk Recovery 95 *2*2
Squat 120 *5*5 (1:30rest)
Stretch

Friday Workout 2:

Front Squat 125 *3*3
( % of 2RM)
One Third Cindy
5Chins
10Push Ups
15Box Squats
(Completed 5 rounds in 7:30)

Friday Workout 1:

Power Snatch 40 *5*3 50 *3
Snatch 70 *2*3
Clean 90 *1 110 *1*3
Light Stretch

Wednesday Workout:

Snatch High Pull 95 *3*3
Clean Pull + Hang CP 120 *3*2
Chins 5/ 10 (3min rest)/ 9 (just short)

Sunday Workout:

Snatch High Pull 60 *3 80 *3 90 *3 102 *3 107 *3
Clean Pull 110 *3 140 *3 150 *3*3
(no straps)
Squat (1:30 Rest) 120 *5*3
Chins (1:30+) *5*3
Stretch

Friday Workout:

Power Snatch + OH Sq 60 *1+1 65 *1+2*3
Power Clean 80 *2 85 *2*2
Rack Jerk 90 *2*2
Front Squat 145 *3!
BB BP 195Lbs *3*5
w
DB Hammer Curl 40Lbs *3*5
100 Lb Gripper *5
Stretch

Wednesday Workout:

Snatch + Sn Pull 80 *1+1*5
Clean 102 *1*3
Snatch High Pull 100 *2*2
Hang Snatch High Pull 70 *3*3
Stretch

Monday Workout:

Chins *5/ *10*2 (3min rest)
DB BP 70 *10
Power Pike Up *21 (hanging)
DB BP 70 *10
Stretch

Sunday Workout:

Snatch 80 *1*2 (+1miss) 85 *1*4
Clean and Jerk 110 *1+1 115 *1+1*3
(jerk on track @last)
Clean Pull 140 (w straps -hurt wrist a lil) 150 *2*3
Squat 130 *5*3 (rest >2 min)
Stretch

Thursday Workout:

SGPJ +OH Squat 50 *1+3 60 *1+3 70 *1+3 80 *1+3 85 *1+3
Rack Jerk 90 *1*4
Front Sq 125 *3*3
BB BP 185Lbs *5*5
wDB Hammer Curl 35Lbs *5*5
Stretch

Wednesday Workout:

Snatch 80 *1*4
Clean 100 *1*4
Snatch High Pull 90 *3*2

Tuesday Workout:

75 Sec Rest on Work Sets;
DB BP 70 *10*2
Chins 8 6 4 3
Low Row 135 *10*2
w
DB OHP 40 *10*2
Stretch

Sunday Workout Tournament:

Snatch 99 *1 106 *0 106 *1
Clean and Jerk 130 *1+0 130 *1+1 136 *1+1
(Snatched in just taped wrist 4kg PR)
Left wrist off as per miss in Snatch.
Jerks were not straight enuf (hips behind)

Friday Workout:

Snatch Jerk + OH Sq 60 *1+2 70 *1+2 80 *1+2
Rack Jerk 100 *1*2
Snatch Pull 90 *3 105 *3
Stretch

Wednesday Workout:

Snatch 80
Clean and Jerk 110
Front Sq 120
Stretch

Tuesday Workout:

Low Row 145Lbs *10*2
DB BP 65 *10*2
Chins *6*3
Qhad Stretch

Saturday Workout:

Snatch 80 *1*2
Clean and Jerk 70 *1+1 100 *1+1 110 *1+1
Clean Pull (no straps) 120 *3 130 *2 140 *1
Squat (90 sec rest) 110 *5*3
OHP (90 sec rest) 50 *5 60 *5*3!
Gripper100Lbs *2*4
Stretch

Thursday Workout:

Snatch Grip BH Neck Push Jerk (SBNPJ) + OH Squat 80 *3*2
Rack Jerk 110 *1 120 *1 130 *1( press out)
Front Sq 130 *3*3
BB BP 185Lbs *5*5
Gripper 100Lbs *5*3
Stretch

Wednesday Workoit:

Snatch 80 *1*2 (1miss) 85 *1*2
Clean 90 *1 112 *1 122*1
Snatch Pull 90 *3 100 *3 105 *3
Chins *5*5

Monday Morning Stretch:

Power Pike Up *15
Cable Standing Twist 20Lbs *10*L/R
BB SLDL *10
BB Goodmorning *10
BB Twist *10* L/R
Hang & Twist 45 sec

Sunday Workout:

Snatch BN Push Jerk + OH Sq 60 *1+3 70 *1+3 80 *1+3
DB BP 65Lbs *10*3
Squat 110kg *5*5 (75sec rest)
Lat Pull Down 130Lbs *10*3
Stretch

Saturday Workout:

Snatch 90 *1*2 (1 miss)
Clean Jerk 120 *1+1*2
Clean Pull 130 *3 150 *3*3
Hang CP 110 *3*3
Stretch

Friday Workout:

BB BP 185Lbs *5*3
Low Row 145 *5*3
Hammer Curl 35 *5*2

Wednesday Workout:

Snatch 80 *2*2
Clean 110 *1*3
Snatch Pull 100 *3 110 *2*3
Stretch

Saturday Workout:

Weight 96.5Kg -212Lbs

Snatch 90 "1 96 "0 (in/out caught!) 99 "1 102 "1
Clean and Jerk 120 "1+1 127 "1+1 132 "1+1
Clean Pull 150 "3"3
Stretch

Thursday Workout:

Snatch High Pull 70 *3 80 *3 90 *3 100 *3
BB BP 195Lbs *5*3
Low Row 135Lbs *5*2
Stretch

Wednesday Workout:

Snatch 70 *1*2 80 *1*3
Clean and Jerk 110 *1+1
Front Sq 125 *3*3
Stretch

Tuesday Workout:

Chin Ups *5/ *10/ *9!
DB BP 55 *5 65 *10*2

Sunday Workout:

Snatch 70 *2 80 *0+1 80 *2
Clean and Jerk 100 *1+1 110 *1+1
Squat 135 *3*2
Snatch Pull 90 *3 100 *2 110 *1
Dips *5*2
Low Row 125Lbs *5*2
Stretch

Thursday's Workout:

OH Squat 70 *3 80 *3
OHP 70 *3*2 65 *3
Jerk 70 *2 90 *1
Front Sq 125 *3*3
Chins *4*3
Stretch

Wednesday Workout:

Clean 110 *1*3
Snatch 80 *1*3
Snatch Pull 90 *3 100 *3 110*3
Stretch

Monday Workout:

Squat 125 *3*3
Chins *5*4
BB BP 90 *5*3
Hammer Curls 40Lbs *5*4

Saturday Workout:

Snatch 90 *1*3
Clean and Jerk 120 *1+1*3
Clean Pull 150 *3*3
Twisting Crunch *20*3
Rope DBL Under *10*5
Stretch

Vidoe courtesy of Andy Yoo:

Thursday Workout:

Felt good to be back @ LBH.
OH Squat 80 *3*3 (Push P into position)
Rack Jerk 100 *1 110 *1*3
Front Squat 120 *3 130 *3*3
Stretch

Wednesday Workout:

Snatch 80 *1 (+1miss)/ 80 *2*2
Clean 100 *2*3
Snatch High Pull 100 *2*3 (hard?)
Gripper 80Lbs *7*2
Stretch

Tuesday Workout:

Chins *5/ *9*2
BB BP 165Lbs *9*2
DB BP 70Lbs *9/ 70*8!
Low Row 135Lbs *9*2

Sunday Workout:

Snatch 90 *1*4
Clean and Jerk 120 *1+1*3
Clean Pull 145 *3*3
Squat 135 *3*3
Stretch

Friday Workout:

BB BP 115Lbs *5, 165 *5*3
Chins *6*3
Dips *5 *3
Hammer Curl 35Lbs *5*3
Supine Torso Twist *10
Turtle Freeze Right Hand *5*3
Planks on Left Hand (Protecting the Roll -PTR) *5*3
Kip Pops on Back *5*3
Stretch

Thursday Workout:

OH Squat 80 *3*2
Rack Jerk 100 *1*3
Front Squat 120 *3 140*3 (hard)
Stretch
(entire workout =45min)

Wednesday Workout:

Snatch 70 *3 80*2*2
Clean and Jerk 110 *1*4
(all in 1 hour)

Sunday Workout:

Snatch 90 *1*3 (made all but slight hop forward on 2nd & 3rd = bar not in close enuf &/or bent elbow)
Wrist Good!
Snatch Power Shrug 130 *3
Clean and Jerk 115 *1+1*3
Clean Pull 135 *3 145 *3*2
Squat 140 *3*3
Dips *5 *9*2
Gripper 80Lbs *9*3
Stretch

Friday Workout:

OHP 70 *5 70 *4 70 *3
45 Degree Leg Press
Calves *10
Unilat Leg Press *6 (each)
140Lbs *3Rounds
Low Row 135Lbs *5*3
Chin *5*3
High Inc DB BP w Neutral Grip 60 *5*3

Tuesday Workout:

Snatch 80 *1*4
Clean and Jerk 110 1+1*3
Hang Clean Pull 125 *3*3
Front Squat 125 *3*3
Stretch

Monday Workout:

Chin Ups *9*2
Hammer Curls 40Lbs *9

Sunday Workout:

Snatch 80 *1 90 *1*2
Clean 110 *1 120 *1
Snatch Pull 100 *3 110 *3
Squat140 *3*3
Stretch
Uphill Climb Snow *125m *2

Friday Workout:

Snatch Grip Push Jerk + OH Squat 40 *3+3*2 50 *2+3 60 *2+3 70 *1+3*3
Rack Jerk 85 *2 95 *1*4
Varied GHD *10*5
DB BP 65Lbs *9*2
Lat Pull Down 135Lbs *9*2
Stretch and Rest 15min
Tread Water 30/30 *5
(30 seconds on 30 seconds rest)
Gripper 80 Lbs *5*3
7oz Chocolate Milk

Left trap, rib and SI joint still not quite right. So Jerks were lighter than plan.
No wrist equipment other than tape.

Wednesday Workout:

(Feels like one of ribs is out - neck better than Mon/ Tues)
Snatch 80 *1 85 *1 85 *0 85 *1*2
Clean and Jerk 105 *1+1 115 *1+1*2
Front Sq 125 *3*3
Clean Pull + Hang CP 120 *1+2*3
Stretch

Saturday Workout:

Snatch 80 *1 85 *1*3
Clean and Jerk 110 *1+1 120 *1+1
Squat 140 *3*3
Chins *5*3
Hang Pike Ups *10*2
Gripper 80Lbs *5*3
Stretch

Thursday Workout:

Snatch 70 *2*3 (+1 good miis)
OH Squat 70 *3
Cleans 100 *2*3
Clean Pull RDL 110 *3*3
OHP 65 *5*3
Dips *5*2
Stretch

Tuesday Workout:

Snatch Pull 90 *3 100 *3*3
(wrist tender due diligence)
Clean and Jerk 110 *1+1*3
Front Squat 120 *3*5
Chins *9*2!
Hammer Curls 35Lbs *9 (hard)
Stretch

Monday Workout:

DB BP 65 *9*2
DB Inc BP 55 *9*2

Saturday Workout:

Snatch 80 *1*3 85 *0*1 85 *1
Snatch Pull 105 *3
Clean and Jerk 115 *1+1*3
Clean Pull 130 *3*3
Squat 142 *3*3
Neutral Chin *6*3
Log Clean + Push Press 70 *2+2 *3
Hang Log Cheat Curl 70 *6*2
Stretch
Gripper 80 *9*2

Thursday Workout:

Power Snatch +OH Squat 50 *2+2 60 *2+2*2
Snatch Pull 90 *3 100 *3 110*3
Clean 100 *2*2
OHP 40 *8 50 *6*3
Stretch Deadlift *6
Standing Bar Twist *6
Gripper 80 *6*3
Stretch
(No straps, only tape)

Tuesday Workout:

Snatch 70 *2 80 *1 85 *1 90 *1
(still no wraps)
Clean and Jerk 90 *1+1 105 *1+1 110 *1+1*4
Front Squat 120 *3 (hatd)
Stretch
Gripper 80 *5*3

Monday Workout:

Low Cable Row 120Lbs *9*2
DB BP 65 *9*2
DB Inc BP 45 *9*2
DipAssistCHIN 12 *9*2
Supine Straight Leg Twist *9
Leg Raises *10

Sunday Workout:

Snatch 85 *1*3 (not moving well)
Clean and Jerk 90 *1+1 100 *1+1 110 *1+0! 90 *1+1 110 *1+1
Clean Pull 120 *3*2
Squat 135 *3*5
Stretch

Thursday Workout:

Snatch 50 *3*2 70 *2 80 *1 (+2 OH Sq)
Clean 90 *2 100 *2
Snatch Pull 100 *3*3 w/
OHP 60 *5*3
Push Ups *5*3
Jump Rope *100/ 10 DBL Unders/ *100
Curl Up *10
Russian Twist 10 *10
Supine Side Reach *10
Pang Back Stretch *5min
Stretch
Gripper 80Lbs *5*3

Tuesday Workout:

Snatch 80 *1 85 *1*3
(tape only)
Clean and Jerk 100 *1+1 110 *1+1*2
Clean Grip RDL 120 *3*3
Pang Bach Stretch *8min
Stretch
Gripper 80Lbs*3*3

Monday Workout:

Chins *5*3
Low Row 130Lbs *5*2
Curls 35Lbs *5*2
Jump Rope Unilat *25*6

Sunday Workout:

Second accupuncture treatment left my traps really sore and that coupled w general fatigue lead to me delaying a day.
Snatch 50 *3 70 *2 80 *1*3
(fst snatches w 80 in yrs w nothing but athletic tape)
Clean 90 *1 100 *1*3
Snatch Pull 90 *3
Clean Pull 100 *3
OHP 50 *3 60 *5*2
Squat 125 *5*3
DB BP 75Lbs *5*2
Pand Stretch
Jump Rope 100 *3
Stretch

Thursday Workout:

Snatch 70 *2*3
Clean and Jerk 90 *1+1*3
BB BOR 50 *5*3
Chins *5*2
Hanging Pike Ups (HPU) *10
Pang Iso trunk and neck Flexion *5min
Stretch
Gripper 80Lb *5*2

Tuesday Workout:

Snatch 50 *3*3
Clean and Jerk 70 *3*3
Snatch Dead 80 *3*3
Front Squat 117 *3*3
OHP 40 *8 60 *8 (HARD)
Sretch
Gripper 60Lb *8*2 (No pointer finger)

Artie Squatted 40Kg

Monday Workout:

Low Row 100 *8 120*8*2
ADB BP 65 *8*2
Assisted Neutral Chin 11 *8*2
High Inc DB BP 40 *8*2
Hammer Curl 30 *8*2
10 Iso Trunk Flex (Pang Stretch)

Jan 1-8th

Muscle spasms in my neck were so bad New Years day that I did not workout until today.

Saturday Workout:

Snatch 20 +3*5
Clean and Jerk 40 *3+2*3
Clean abd Press 40 *1+8
Front Squat 102 *3*3
45° Leg Press 500Lbs *3*3
Upright Row 60Lbs *8
Assisted Dip *8
Lat Pulldown 85 *8
Low Row 110 *8
High Inc DB Press 35*8
Inc Curl 25 *8
3mile Bike L4 +4Lb Med Ball ev. other 1/4 mile
10 Pang Floor Stretch
Stretch