Friday Workout ;

Power Snatch + OH Squat 50*1+ 5 60*1+ 5 70*1+ 5
Front Squat 60*3 95*3 115*3 125*3
Back Squat 90*5 135*1 142*1 152*1
Stretch
Elbow isn't quite right. Racking Front Squat still difficult and very specific...

Tuesday Workout

High Box Jump *3*3
Grab foot and jump through prep*1*5
Kip off Shins to Squat Position. *3*3
1/4 Mile Sprint Every 5 min *7/7. 5/8. 0mph
Squat 110*10*3 (75 sec rest]

Saturday Workout ;

Snatch 90 *1 97*1 102*0 102*0 (in and out both, but up a little bit too fast)
Jerk 70 *1 (left elbow won't close 100%?)
Back Squat 110*5 120*5 130*5 140*5
Stretch

Friday Workout ;

Dynamic Run Warm Up
Back and left arm Myofacial Release.
Lumbar Spine Stretches
Wall Handstand Practice *3

3 Rounds for Time;
500m Row
1/4 Mile
23:48
Stretch

Thursday Workout ;

Clean 120*1
Squat 172*1
Deadlift 190*1 (hook grip) 210*0 210*0
Stretch

Wednesday Workout ;

Snatch 90 *1*3
OHP 85*1 95*0*2

Sunday Workout :

Snatch 90*1 102*0 102*1
Clean and Jerk 125*1+ 1
Squat 135*5
Stretch

Saturday Workout

Pull Up *5*6
Hang Power Snatch 50*5*6
BB Close Grip BP 85*5*6
<elbow. A lil tender

Thursday Workout ;

Ring Dips + Pike 3+ 1*3
DBL Unders *15
Clean and Jerk 110*1*3
Kip Up *2*5
Front Squat 130*3*3

Monday Workout 2;

Snatch 90*1*3 (1 in and out)
HSPU *3*6
1/2 Flag *3*3 (no pause)
Stretch

Monday Workout;

Pull Ups *4*3
Kip Ups
Chin Ups

Catch Phrase

Strength to Spare
Building your capacity to make the extraodinary ordinary...

Friday Workout;

Wide Pull Up + Swings *3*3
Kip Ups *3*3
Piked Parallel Pull Up *3*3

Snatch 70 *1*3
OHP 52*5*3
Dips *5*2
Stretch

Wednesday and Saturday Workout ;

Totally debilitating flu

Wednesday body weight movements sets of 5/ 2min rest.

Saturday light bar work sets of 3/ 2min rest
Jerks 50*2*3
Squat 70*3*3
Snatch Balance 40*1*3

Wednesday and Saturday Workout ;

Totally debilitating flu

Wednesday body weight movements sets of 5/ 2min rest.

Saturday light bar work sets of 3/ 2min rest
Jerks 50*2*3
Squat 70*3*3
Snatch Balance 40*1*3

Saturday Workout ;

Hang Power Snatch 40*3 45*3 50*3 55*3 60*3 65*3 70*1(low)
Clean and Jerk 90*1+ 1 100*1+ 1 110*1+ 1
Clean 125*1*3
Front Squat 100*3 125*3 148*3
Dips *10*3
DBL UNDERS 30+
Long Stretch

Friday workout,

Pull Ups *6*3
Chins *6*3
Frog Stands, Hand Stands, 30DBL. Unders...

Thursday Workout ;

Snatch 90*1*2 100*1
Snatch High Pull 110*2*3
Squat 100*10*3
OHP 60*5*3
STRETCH

Wednesday Workout ;

Pull Up *6*3 (90 sec)
Chins *6*2 (90 sec)

Monday Workout ;

Jerk f Split 40*3*3
Clean and Jerk 70*2 90*1+ 1*3
Clean 115*2*3
w
HSPU *4*3
Snatch. 90*1*3
Snatch High Pull 105*2*2
Stretch

Saturday Workout;

Backwards workout day...
DBL Unders 80 (very inconsecutive new equipment and tech)
Pull Ups Chest to Bar *5*4
Front Squat 141*1*5
Jerk f. Split 40*3*3
Clean 110*1 120*1 130*1
Snatch 90 *1
Stretch

Wednesday Workout ;

Power Clear. 40*5 60*3 70*2
Clean Pull + Clean 110*1+ 1*3
Clean 110*2*3 (best at end)
Squat 125*5*3
HSPU *3*4
Row 500m *3 (5min)
Frog Stand
Stretch

Tuesday Workout;

Snatch 70*2 80*1+ 0 90*1 100*1 105*1 110*0*3 (fst and third were close, second was too hype)
Jerk from Split 40*3*3
Jerk 70*2*3
Pull Up *8*3
Stretch
Chocolate Coconut Water

Monday Workout ;

Mile @2%/ 6.6mph
Dips *10*3
Stretch

Saturday. Workout ;

Snatch 90*1 100*1
Clean and Jerk 120*1
Front Squat 140*1*2
Metcon:
5 Pull Ups
3 HSPU
10 Push Ups
Stretch

Winter Challenge at Xfit Hoboken

Event Teaser:

There are 4 events:

Event 1: Strength Ladder Similar to last Years Bear Complex

Event 2: 3 Exercises for max reps in 1 minute with a 1 minute rest between each

Event 3: A Couplet Amrap for 7 minutes

Event 4: A 20 minute Chipper

Wednesday. Workout ;

3 Rounds
1/4 Mile @2% and 8.5/ 8.7/ 9.0mph
20 Doubleunders

Thursday Workout;

Clean 105x2x3
Squat 125x5 145x5 125x5
Snatch 70x2 80x2x2

Tuesday Workout;

Jerk f Split 40x5x3
OH Squat 40x5x3
Snatch High Pull 90x3x3
Clean Pull 140x3x3 (pulling too long)
Dead+RDL+Pull f Hang 150x3x3
BB Crunch 40x10x3
HR Push Up x15x3
Piked HSPU X10X2
Pull Up x7x3
Kip Skill
Stretch

Tuesday Workout;

Snatch 70*1 80*1 90*1 (little slow/ tired)
Snatch High Pull 100*3
Dyn Run Warm Up
Tabata Run @2%&9.0mph
(banana + small chocolate milk)
Front Squat 140*1*3
Rogue Crunch *16*2
HU Push Up *15*2
Stretch

Sunday Workout;

Snatch 90*1*3
Clean 110*1*3
Rear Squat 125*5*3
Pull Ups *6*3
DB BOR 60Lvs*6*3
Stretch

Friday Workout;

Snatch 70*1*3
Clean 90*1*3
Front Squat 112*3*3
Close Grip BB BP 60*5*4
Stretch

Saturday Workout;

Dyn Run Warm Up
1/4 Mile @ 2%&8.5/8.7/90/8.5mph
Stretch
DB Trap Stretch 60*45sec
DB Pec Stretch 12*60sec

Thursday Workout;

Pull Ups *5*2
Chins *5*2
DB BOR 55Lbs *5*2
Hammer Curl 25*10

Tuesday Workout;

HSPU *3*3
Snatch 50*2*3
Clean and Jerk 70*1+2*3 (lowering bar back to shoulder still feel elbow)
Rack Deadlift 135*3*3
Rear Squat 115*2*10 (30 sec)
Stretch
8oz Milk

Monday Workout;

Kip Swing *5*2
Pull Up *5
Chin Up *5
DB Curl 20Lbs *5
DB Hammer Curl. 25 *5

Saturday Workout;

Snatch Bar Work 20*3-5*5
Clean and Jerk 40*2+2*2
Rear Squat 125*5*3
Short Dyn Warm Up
1 Mile @2% & 6.4mph 9:22 pace
Hamb Hyper *16*2
Ghd Crunch *11*2
Stretch

Wednesday Workout;

Short Don Warm Up
Tabata Treadmill 4min (20:10*8) @2% & 9.0mph
Rear Squat 92*10*5 (75 sec)
Toe to Bar *10*2
RVS Hyper *15*2
Stretch
Walking Cool down 3min

Sunday Workout*;

*Elbow tendonitis (left) restricting movement. 7-10 day moratorium on upperbody training (including front squats). This is the problem w training in a wide variety of movement across broad domains: no idea what caused it.

Rear Squat 112*2*10(30 sec rest)
Brief Dynamic Warm up
1/4 Mile @2%& 8.3/ 8.4/ 8.5mph
45 Degree Hamb Hyper *15*2
Angled Crunch *10*2
Stretch

** Legs wobbly on stairs

Thursday Workout;

Ring Pike Ups w Turnout *2*5 (20 sec)
Clean and Jerk 105*1+1 115*1+1*2
Snatch High Pull 100*3*2
Front Squat 125*3*3
1/4 Mile @2%& 8.5/9.0/9.0
w
Ring Dips *10*3
Stretch
Fruit and protein...

Tuesday Workout;

Toes to Bar *10*2
Metcon:
Fran -21/15/9
95 Lbs Thrusters
Chins (dead hang)
12:23:7

5min rest
Burpees 34

Monday Workout;

HS Practice;
Wall*3*2
Wall Facing Out *3*2
Free *3*2
Snatch 100*0 100*1*2
OHP 80*2*3
Rack Dead (2) 190*2*3
Stretch

Sunday Workout;

34 Burpees

Joshua Peters sent this.

Saturday Workout;

Snatch 70*1,90*1,95*1
Rack Jerk 110*1(too high, too stiff) 120*1*3
Front Squat 125*2*2
Slow Circuit;
HSPU *3
Dips *5
Lat Pulldown *Max Reps
3 Rounds.
Stretch


Joshua Peters sent this.

Thursday Workout;

HSPU *3*3
Snatch 90*1*2
Clean and Jerk 110*1+1*2
Front Squat 120*2*3
Close Grip BB BP 75*8*3
1/4 Mile Tread @2%& 8/8.2/8.5mph
Stretch

Joshua Peters sent this.

Wednesday Workout;

Frog Stands (good balance) *3*3
Burpees *30
Chins 10/ 8/ 6

Joshua Peters sent this.

Tuesday Workout;

Snatch High Pull 90*2*3

Metcon: Two Bars of Death
RVS Ladder 8 > 1
117kg Deadlift
Ring Dip
72kg Squat Clean
Time: 28:07:7 (broken - BW 92.3kg)

Stretch

Joshua Peters sent this.

Saturday Workout;

Depth HSPU (20kg) *3*3
Snatch 90*1 95*1 100*1 105*0(behind) 105*1 105*0 (press out+stood up easily)
Clean and Jerk 120*1+1 (good w fast split) 130*1+1 130*1+0
Front Squat 140*1*3
Stretch


Joshua Peters sent this.

Goals;

300 kg Oly Total
Snatch 132
Clean and Jerk 168-170
Front Squat 190*1

Fran Sub 7
Murph Sub 45
King Kong "finish"

20 Chins (Strict)
20 Ring Dips
10 HSPU
30 Double Unders Unbroken
Mile Run Sub 7
Walking on Hands 30 seconds

Joshua Peters sent this.

Watch "Kris talks Infinity Rig Socket System and Attachments" on YouTube

https://www.youtube.com/watch?v=Jz4jtsBuO0U&feature=youtube_gdata_player

Joshua Peters sent this.

Thursday Workout;

Hand Balancing;
HS Supported
HS Free
Frog Stand
Snatch High Pull (No hook)90*2*3
Close Grip BB BP 85*5 95*5 100*4 75*7*3


Joshua Peters sent this.

Wednesday Workout;

Rack Jerk 110*1,120*1*3
Front Squat 125*3*3
Metcon:
Tabata (<1 min transition between the following)
Run 8mph @2%
ERG Rower 8.5
Sumo Deadlift 60kg
Stretch
Light Back Massage

Joshua Peters sent this.

Monday Workout;

Snatch 90*1 95*1 100*1 102*0 102*1
Clean 110*1 120*1 100*3 105*3
HSPU *6/ *4/ *2
Dead 60*12 60*8 60*4
Stretch

Joshua Peters sent this.

Saturday Workout;

Fried
Front Squat 141*1*4
Close Grip BB BP 90*7*3

Joshua Peters sent this.

Friday Workout;

HSPU 10kg Depth*2*3
HSPU No Support *10*3

Metcon:
Isabel (Light)  42*30 not timed - broken/ thirds

Chins *8*3

Joshua Peters sent this.

Wednesday Workout;

Addendum:
Dips *12*4 (90sec)

Joshua Peters sent this.

Wednesday Workout;

Clean and Jerk 110*1+1*3
Front Squat 125*3*3
Metcon:
2 Rounds
250m Row
25 20Lb Wall Balls
Stretch

Joshua Peters sent this.

Tuesday Workout;

HSPU *6*3
Snatch 90*1 100*1 (lil forward)

Metcon:
3 Rounds
1/4 Mile @2%&8.0mph
Chins (21,15,9)
KB Swing 32kg (9,15,21)
Stretch


Joshua Peters sent this.

Monday Workout;

Snatch High Pull 90*5 95*5 90*5
Rack Dead 170*3*3
DB BP 65Lbs*12*5 (2 min)
Wide Lat PD 60*12*4 (2 min)
Stretch


Joshua Peters sent this.

Saturday Workout;

HSPU (20kg Ivanko Risers) *2*3
Dbl Unders 21 (broken)

Joshua Peters sent this.

Saturday Workout;

Snatch 90*1*2 (one near miss and correction) 100*1*2 easy
Clean and Jerk 120*1+1 130*1+0(press out) 130*1+0(bad miss)
Front Squat 130*1 135*1 140*1*3
Kip Practice *3*2 (weekend left elbow...)
Stretch

Joshua Peters sent this.

Wednesday Workout;

Snatch 90*1 95*1 100*1
Clean and Jerk 110*1+1 120*1+1
Front Squat 125*3*3

1/4 Mile @ 2%&7.5mph
30 Chin Ups
40 Push Ups
50 Squads
1/4 Mile
Stretch

Joshua Peters sent this.

Watch "The CrossFit Games Are Coming to ESPN2" on YouTube

http://www.youtube.com/watch?v=N15VDc1KP4w&feature=youtube_gdata_player

Joshua Peters sent this.

Monday Workout;

HSPU *4/ *6*3
Snatch High Pull 90*3*3
Rack DL 170*3*3
DB BP 65Lbs *12*3/ 65 *10 (2:30 Rest)
Wide Lat Pd 60*10*3
Stretch


Joshua Peters sent this.

Tuesday

92.7kg

Joshua Peters sent this.

Saturday Workout;

Snatch 95*1
Clean and Jerk 120*1+1
Front Squat 120*3 130*2*2
Stretch


Joshua Peters sent this.

Thursday Workout;

Hand Stands
 Wall *3*3
 Free *3*3
Chins *8*3
Pull Up + Pull Up Lockout *1+3*3
Frog Stands *3*3
Samson Stretch

Hour Break

Clean and Jerk 100*1+1*2
OH Sq 50*3*3
DB BP 70Lbs *8*3
Stretch

Joshua Peters sent this.

linear / progressive wave strength cycles?

Not an original idea (Milo and baby bull training) but feasible.

Like to remind that I pulled f floor, squated, benched and did a pull up variation 4 days a week for 10+ weeks this summer. The idea being similar.

I would be interested to see how this would go for you. I'm sure this would radically change low RM ability in the 18-25 yr old set...not as sure for the 38-51 yr old set...

I think 3 on one off and undulating 2 sets a workout is quite interesting. I think it would be more successful in the DL than OHP. One cycle through it might be really good. Multiple times I think would get quite stale quickly.

How would you merry it to pull off floor-centric WODs and overhead-centric WODs from main site?

Joshua Peters sent this.

----- Reply message -----
From: "Paul Benoit" <PaulBenoit@NYC.RR.Com>
Date: Wed, Sep 7, 2011 7:42 pm
Subject: linear / progressive wave strength cycles?
To: "'Joshua Peters'" <cultureshot@hotmail.com>

Hi Josh,

 

Because I am a nerd at heart and love to read all things CrossFit, I’m curious as to your opinion on this ‘strength program’?

 

http://whole9life.com/the-603-ptp/  

Tuesday Workout;

Snatch 80*1 85*1 90*0 90*1*2 (finishing pull helps)
Clean and Jerk 110*1*2
OHP 50*7*3
Front Squat 120*3*2
BB BOR 40*10*2
Wide Lat PD 65*8*2
Stretch

Joshua Peters sent this.

Friday Workout;

HSPU *3*5
Snatch 87*1 92*0 92*1 97*1 102*0*3 (not finishing pull? And not alert)
             -stressful week + sleep depriving argument
Pull Ups *5/ *3/ *3
Pull Up Lockout + Pull Up 25*3+1*3
Ring Dips *5*5 (75 sec)
False Grip Angled Ring Row *5*3(75 sec)
Stretch

Joshua Peters sent this.

Wednesday Workout;

HSPU *4+3
Clean and Jerk 110*1+1 120*1+1*2
Front Squat 125*3
Oh Sq 45*10*3 (90 sec)
Chins 12/ 7/ 5/ 5 (90 sec)
1/4 Mile @2%&7.5mph*3 (90 sec)
Stretch

Joshua Peters sent this.

Monday Workout;

"'til snatching 100 is normal"
Snatch 90*1 100*1 100*0*2 100*1
Snatch High Pull 110*2*2
OHP 60*10/ 10/ *6+4 Push Jerks (90 sec)
Lat Pull Down Wide 65*10*3 (90 sec)
Dips *10*3 (90 sec)
Stretch
Feed


Joshua Peters sent this.

Friday Workout;

Legs still annihilated from Wednesday.
                 (stairs terrible going down)
HSPU Pauses *2*5
Pull Ups 5/ 3/ 1
Pull Up Lockouts 25*3*3
Weighted Chin 35*3*3
Ring Dip (thumbs ext rotated) *5*5(90 sec)
Hanging Pike Up *20*2

Joshua Peters sent this.

Wednesday Workout;

HSPU *3*3
Clean and Jerk 112*1+1*3
Front Sq 120*3*3
Short Break
1/2 Murph :
1/2 Mile
50 Chins
100 Hands Up Push Ups
150 BW Squads
1/2 Mile
46:31:3
Stretch

Joshua Peters sent this.

Monday Workout;

Snatch 80*1 85*0 (In&out) 85*1 90*1*2 (finally connected)
OHP 50*12*4 (2 min)
Wide Pull Down 62*12*4 (2 min)
Dips *12*3 (2 min)
Stretch

Joshua Peters sent this.

Saturday Workout;

Clean and Jerk 110*1+1 120*1+1 130*1+1*2
Clean 90*3 100*3
Front Squat 120*3 130*3*2
Chins +7+4 (2min)
Ring Dips *7*2/ *5*2 2 min - correctly externally rotated last two sets)
Stretch

Joshua Peters sent this.

Friday Workout;

Snatch 80*1 90*0 90*1 95*1*2
Snatch High Pull 112*2
HSPU Pauses *2*3
Wide Pull Up Lockouts 20*3*3
DB BP 50*10 65*12*3 (2 min)
Stretch

Joshua Peters sent this.

Wednesday Workout;

Clean and Jerk 110*1+1*3
Front Squat 122*3*3
Back Squat 95*10*2 (2min)
Stretch

Joshua Peters sent this.

Wednesday Workout 2;

Chins + Dips + Parrallet Push Up *10+10+10/ *10+10+10/ *8+8+8/ *5+5+5 (2min)
Deads 80*15

Joshua Peters sent this.

Wednesday Workout;

HSPU *1*4 Pauses
Free Handstands *3*3
Crow *3*2
Clean and Jerk 110-115*1+1*3-5
Front Squat 120-125*3*3
Chins *10-12*3 (3 min)
OH Sq 50-60*10*2 (3 min)
Dips *10-12*3 (3 min)
1/4 Miles 8.0*3

Joshua Peters sent this.

Monday Workout;

Snatch 80*1 85*1*3 (tentative + wrist feeling better)
Snatch High Pull 92*2*3 (hamb good)
BB OHP 50*10 60*10*2/ 60*7+1 (3 min)
Lat Pull Down Wide 140Lbs*10*3 (3 min)
Uni Farmers Walk 85Lbs *40m*3e (3 min)
High Ring Push Ups *10*3 (3min)
Hanging Pike Ups *20
Stretch


Joshua Peters sent this.

Olympic Lifting Clinic with Coach Josh: Only 30 Spots!

undefined#.TkhcGprMDwY.mailto

Joshua Peters sent this.

Rob Orlando's Rope Climbing Lesson" on YouTube

http://www.youtube.com/watch?v=sjQEdJ7WoOY&feature=youtube_gdata_player

Joshua Peters sent this.

Saturday Workout;

HSPU 3/ 6/ 3/ 3
Snatch Pull 70*3 80*2 90*1 100*1*3
Chins *6*3
Front Squats 120*3*3
Stretch

Joshua Peters sent this.

Crossfit

808crossfit.com
http://crossfitprime.com/#4864
http://crossfitlove.com/

Wednesday Workout;

HSPU Pauses *1*5
Hand Stand Practice *5*3
Crow *20 sec *5
Muscle Up Tech +3+5 (raised past eye level)
Chins 10/ 11/ 12
Springs Studio 180yrd/ 150/ 120
Stretch


Joshua Peters sent this.

Monday Workout;

Not snappy but coming out of it. Strong.
Snatch High Pull + Snatch 70*1+1 80*1+1*2
Clean and Jerk 110*1+1
Power Clean and OHP 60*1+5*3
Chins *5 Chins Upper Partial *3*2
Chins w Weighted Finish +20*3*3
Front Squat 115*3*3
BB BP 85*5*3
Stretch
False Grip Hanging in Rings *3*2

Joshua Peters sent this.

Saturday Workout;

Burnt out...download
Snatch 90*1
Clean and Jerk 122*1+1
Front Squat 130*3
HSPU 4/ 3/ 2
Chins *6*3
Stretch

Joshua Peters sent this.

Friday Workout;

Band Assisted Pull Up -25*8*4 (75 sec)
OH Squat 50*8*4 (75 sec)
BB BP 85*8*4 (75 sec)
1/4 Mile @2%& 7.5/8.0/8.5 (3min)
Stretch

Joshua Peters sent this.

Wednesday Workout 2:

Addendum...
HSPU *3*2/ *3(short pause on each w head on ground)

Joshua Peters sent this.

Wednesday Workout 2:

Clean and Jerk 100*1+1 110*1+1 120*1+1 (good pulls + easy...joints tender)
Front Squats 130*3 125*3*2
RDL 130*5
Stretch

Joshua Peters sent this.

Wednesday Workout 1:

Close Grip BB BP 62*10*4 (75 sec)
Wide Grip Pull Down 62*10*4 (75 sec)


Joshua Peters sent this.

Tuesday Commute;

4 trains
1:40
(that's 1 hour and 40 minutes)

Joshua Peters sent this.

Tuesday Workout 2:

Snatch 90*1*3 (working on being alert in catch)
Snatch High Pull 102*2*3 (not to snappy/ use right leg too much)
OH Squat 50*10*3 (75 sec)
Stretch
Coconut water

Joshua Peters sent this.

Tuesday Workout 1:

BB BP 80*10 90*10*2 90*5+2 (75 sec)
1/4 Mile @2%&7.5mph *3 (75 sec)
Chins *10*2/ *7 (75 sec)
Light Stretch
Coconut Water

Joshua Peters sent this.

Saturday Workout;

HSPU *5*3
Snatch 90*1 100*1 105*0 '(in and out) 105*1 105*1*2 (in and out) 105*0
Clean and Jerk 120*1+1 125*1+1*2
Front Sq 130*3
Clean Pull 140*3
Power Push Up *10*4 (90 sec)
Chins *8*4 (90 sec)
Stretch

Joshua Peters sent this.

Thursday Workout;

HSPU Piked *10*4 (90 sec)
Clean and Jerk 113*1+1*3
Chins *10*2/ *8+1+1 (90 sec)
Front Squat 120*3*3
1/4 Mile @2%&8.0mph *3 (90 sec)
Supine Twists (Extended) *10
Supported Knee Up *20
Stretch
Honey 2 Tbs


Joshua Peters sent this.

Wednesday Workout;

Snatch 70*2 80*2*3
Snatch High Pull 90*2 100*2 105*2
Muscle Up Technique Rings *3*5
Stretch

Joshua Peters sent this.

Tuesday Workout 1;

BB BP 85*10*4(90 sec)
Band Pull Ups *10*4 (90 sec)
Crow Stand 30sec*3

Joshua Peters sent this.

Saturday Workout;

HSPU *4*3
Clean and Jerk 110*1+1 120*1+1*3 ( crashing on me cause of pause at top pull) -good knee bend in jerk
Front Squat 120*3 130*3 135*3!
Chins *8*4 (2 min)
Stretch...

Push Ups around 8pm


Joshua Peters sent this.

Friday Workout;

Snatch 80*2 90*2*3
Snatch High Pull 110*3
BB BP 90*8*4 (2 min)
Lat Pull Down Wide 62*10*4 (2 min)
1/4 Mile at 2%&7.5mph *4 (2 min)
Stretch

Joshua Peters sent this.

Wednesday Workout;

Front Squat 125*3*3
Clean and Jerk 110*1+1*3
Chins 10/ 10/7+1+1+1 (2 min)
Close Grip BB BP 62*10*3
w
1/4 Mile @2%&7.7mph*3
Stretch

Joshua Peters sent this.

Tuesday Workout;

Snatch 80*2*3 (plus one inandout)
Snatch High Pull 90*3 100*2 110*1
BB BP 90*10*4 (2 min)
Lat Pull Down Wide 70*10*4 (2 min)
Capt Chair Pike Up *20*2 (2 min)
Stretch
Fresh fruit and protein.

Joshua Peters sent this.

RE: Physical Therapist

I don't recall but their outfit is Sports Physical Therapy and they are very close by. On Court St and I believe around the corner from gym.

http://www.sptny.com/

http://www.sptny.com/LocationDetail.aspx?locID=27      City Hall

http://www.sptny.com/LocationDetail.aspx?locID=8        Broad St

He manages both of them.

I am good thank you. Working hard on my art career and with private clients to flesh out a better living and future.
All the Best
J

Date: Mon, 18 Jul 2011 04:49:33 -0700

Subject: Physical Therapist

 Hi Josh..do you recall the last name of Joe, the therapist at the former therapy facility at Equinox. I want to contact him as I am having a full knee replacement August 4th and want to discuss with him. I believe they moved close by but lost my contact info.
Thanks Josh and I do hope all is well. Best, Lorraine

Saturday Workout;

HSPU *3*3
Snatch 90*1*3
Clean and Jerk 115*1+0 115*1+1*2
Front Squat 120*3
Chins *6*3
Stretch

Joshua Peters sent this.

Thursday Workout 2;

Queens!

Snatch 50*2*5
Clean and Jerk 70*1+1 90*1+1 100*1+1
Stretch

Joshua Peters sent this.

Thursday Workout 1:

Close Grip BB BP 60*10*3
w
DB Curl 30Lbs *10*3
1/2 Mile @2%&5.5mph
Crow Stand 30sec*2*2
Stretch

Joshua Peters sent this.

Tuesday Workout;

Chins 5/ 3/ 1/ 10/ 10/ 8/  (180 sec+)
Front Squat 115*3*3 (hard after 9.5 hr plane ride)
Snatch High Pull 90*3*3
BB BOR 70*10 (180 sec+)
BB BP 85*10*3 (180 sec+)
1/4 Mile @2%&6.5mph *2
Hanging Pike Up *20
Stretch

Joshua Peters sent this.

Saturday Workout;

Handstands *3*2
w
Crow Stands 25-30 sec*3*2

HSPU *2*4/ *1 (90 sec)
Uneven Push Ups *10*2each (90 sec)
Push Up + Plank and Twist 10+20 (90 sec)
Push Up + Plank Pick Pockets 20+10 (90 sec)
Push Up *10


Joshua Peters sent this.

Thursday Workout;

Snatch 80*1 90*1,100*1*2
(All slightly forward, finishing pull "stretching" effecting timing)
Clean and Jerk 110*1+1 120*1+1 130*1+1
BB BP 85*10*3 (90 sec)
Back Squat 85*10*3 (90 sec)
Hanging Pike Up *20*2
Stretch
Talk story w Tommy.
Priceless!

Joshua Peters sent this.

Tuesday Workout;

Snatch High Pull + Snatch 70*1+2*3
Clean and Jerk 100*1+1 115*1+1*2
Front Squat 120*3*3 (hard!)
BB BP 80*12*3(90 sec)
Lat Pull Down 110*12*3(90 sec)
Stretch
Cool down and talking w Tommy.
Protein Bar

Joshua Peters sent this.

Monday Workout;

KB Swing 24 *12*4 (90sec)
1" Rope Pull Up *10*2/ *5+5(jumping 90 sec)
KB BOR 24*10
Piked HSPU *10*2/ *5*2
w
Parallette Push Up *10*2/ *5*2(90 sec)
Stretch

Joshua Peters sent this.

Saturday Workout;

Kono said: I need to "stretch" (stand) to my full height in pull.
Also straighten wrist on pull (to me that's use pink and ring fingers.

Snatch 80*2 90*2 90*1+0 90*1 (smooth)
Clean and Jerk 110*1+1 117*1+1 122*1+1
Front Squat 130*3
Clean Pull 115*10*3 (90 sec)
Close Grip BB BP 60*10*3
w
DB Curls 40Lbs *10*3
Stretch

Joshua Peters sent this.

Sourced from July Issue of Takano Newsletter

STRENGTH COACHES' SALARIES The data comes from a national employment survey conducted in May, 2010 by the U.S. Bureau of Labor. It lumped strength and conditioning coaches in with athletic coaches and sports scouts. It reported that the mean yearly salary across this category was $35,950 with a monthly average of $2,996 and a weekly average of $691. Those in the top 10% received salaries in excess of $63,720. Those in the bottom 10% earned less than $16,380.

The average figure within elementary and secondary schools was $32,110, while those in sports clubs and academies averaged $29,330. Those employed by amusement and recreation industries (gyms) averaged $34,400. Colleges, universities and professional organizations paid the most with a mean of $49,140.

Employment opportunities between 2008 and 2018 are expected to grow by around 23% in this field compared to overall employment growth of 7 to 13% predicted by the Labor Bureau.

Friday Beach Workout;

1/2 Mile
1/4 Mile
1/4 Mile

Pant
Gasp
Cough

Stretch

Joshua Peters sent this.

Thursday Workout;

Power Snatch 60*2*3
(Not terribly fast and responsive after travel)
Clean and Jerk 110*1+1*3
Parallel Chins 10/ 8/ 8 (90 sec)
BB BP 85*10*3 (90 sec)
Hanging Pike Up 20*2 (90 sec)
Unilateral Calves BW *10*3 (90 sec)
Stretch

Hawaii...sigh....

Joshua Peters sent this.

Tuesday Workout 1;

Hammer Row 52*12*3 (90 sec)
Close Grip BB BP 62*12*3 (90 sec)
1/4 Mile @2%&7.0/7.5/8.0mph
(waiting for HR to hit 120bpm before each rep)
Stretch

Joshua Peters sent this.

Tuesday Workout 2;

Front Squat 125*3*3
Stretch

Massage from Cindy

Joshua Peters sent this.

Monday Workout;

Snatch 70*3 72*3*2 (+1 miss)
Snatch High Pull 95*3*3 (tough?)
BB BP 85*12*2 85*8+60*4 (90 sec)
Chins 12 /6 /5 (90 sec)
Hanging Pike Up *12*4
w
Seated Calves 35*12*3
Stretch

Joshua Peters sent this.

Friday Workout 1:

Clean and Jerk 110*1+1 120*1+0 120*1+1 110*1+1*2
Front Squat 110*3 120*3
Stretch

Joshua Peters sent this.

Friday Workout 2:

BBB (2 min rest)
Piked HSPU (On 10kg plates) *10*3
Clean Pull 112*10*3
Close Grip BB BP 65*10*3
w
DB Curl 30Lbs *10*3
Hanging Pike Ups *10*3
w
Seated Calve Raise 70*10*3
Good Stretch

Joshua Peters sent this.

Thursday Workout;

Power Snatch  (stay over bar) 50*3*3 60*2 70*1
Snatch 50*2 70*2 80*2*3 (better connected to bar)
Chins *8*3 (2 min)
BB BP 85*10*2
w
1/4 Mile @2%&7.5mph (2 min rounds as "rest") *3
Delayed Long Stretch (time constraint)

Joshua Peters sent this.

Wednesday Workout (skill);

Muscle Up Technique *5*7
Crow Pose 15-20sec*3*3

Joshua Peters sent this.

Tuesday Workout;

Clean and Jerk 90*2+1(1+2)*3
Front Squats 125*2*3
Back Squats 70*12*3 (2 min)
Close Grip BB BP 60*12*3(2 min)
w
DB Curls 30Lbs *12*3
Quick Stretch

Joshua Peters sent this.

Monday Workout 2:

Power Snatch 50*3*3
Snatch 60*3 70*3*3 (+1 miss)
Snatch High Pull 90*3*3 (must have loose traps at start)
1/4 Mile @2%&7.0mph*2
Long Stretch

Joshua Peters sent this.

Monday Workout 1:

BBB (120 sec rest)
Chins 12/ 10/ 5+5 Jump Chins (w long eccentric)
BB BP 80*12*2 80*10 (exhAusted)
Hanging Knee Up *12*3
Calfe Raise BW*12*3 (toes spread)
DB Side Bend 50*12Lbs

Joshua Peters sent this.

Saturday Workout;

Told these people that they were going to loose money on the buffet! Two omelettes, fruit, grits, waffle, tea -$15!? Great service to Garden Inn next to Convention Center.

Hand Stands *3*3
HSPU *5/ 5/ 4
w
Jerk Drops BW*5*5
Bulgarian Squats *10*3
w
Push Ups *10*3

Everyday Improve!

Joshua Peters sent this.

Thursday Workout 1;

Hammer Row 115*10*4 (2 min)
w
Crunches *12

Joshua Peters sent this.

Thursday Workout 2;

Close Grip BB BP 135Lbs*10*4(2min)
Squat 70*10*4 (2min)
Snatch Power Shrug 50*5
RDL to Power Position 70*10*4
Snatch 20*3*3
Stretch

Joshua Peters sent this.

Wednesday Workout 1;

BB BP 70*10*4 (2 min)
w
DB Curl 30Lbs*10*4

Joshua Peters sent this.

Tuesday Workout 1&2;

Jerk Drops *5*3
Suspended DB Squat 45Lbs*12/ 65*12/ 75*12/ 85*12 (4 min)
w
DB Biceps Curl 25Lbs*12*4 (4 min)
Snatch RDL (Below Knee-Power Position) 50*12*4
w
Close Grip Bench 115Lbs*12*4

Joshua Peters sent this.

Monday Workout 2;

Hammer Row 90Lbs*12*4 (4 min)
Seated Calf Raise 90*12*3 (4 min)
Standing BB Calf Raise 90*12
Jerk Drops BW*5*3

Joshua Peters sent this.

Breakfast

Joshua Peters sent this.

Breakfast

Joshua Peters sent this.

Monday Workout;

BBB
BB BP 70kg*12*4 w 4min rest
w
Legs Up Crunch *12*4 w 4 min rest
Coconut Water

Joshua Peters sent this.

2.5 full days til light training can begin...

Plan is to do a "high rep" Big Beyond Belief 4 Day Program.
1-2 Workouts a day M-Th w NO shrugging or overhead movements and no straining...yack!

Snatch Grip RDLs or Clean Grip RDLs
Squats BW or Chained to Hips or Rear Squat
Jerking Jacks
Seated Calf Raise
1/4 Miles or 1/2 Miles

Bench Press
Hammer Row or Low Row
DB Laterals
Close Grip Bench (consider triceps)
Biceps Curl
Abs

Monday  1: Back 4/ Calf 4 *10-12 reps w 4 min rest
Monday. 2: Chest 4/ Biceps 4 *as above

Tuesday  1: Delta 1/ Hambstring 4/ Triceps 4 *as above
Tuesday. 2: Thigh 4/ Abs 3 *as above
    Springs 1/4 Miles

Wednesday  1: Back 4/ Calf 3 *8-10 w 4 min rest
Wednesday. 2: Chest 4/ Biceps 4 *as above
         #Bar work starts w Workout 2 (stitches out by 10:30)

Thursday. 1: Delta 1/ Hambstring 4/ Triceps 4 *as above
Thursday. 2: Thigh 4/ Abs 3 *as above
    Sprint 2 Miles
    #Power Snatch, Power Clean, Front Squat (40/50/60)

In Phile all weekend...

Normal Training Monday!
Joshua Peters sent this.

Thursday Workout;

HSPU *3*3
w
Crow *20-30sec*3
BB OHP 50*10*3 (Last set broken)
w
Push Up *10*3
DB Shrugs 65Lbs*10 80*10*2

Joshua Peters sent this.

Wednesday Workout;

Snatch 70*3*3 (plus 1 miss)
Clean And Jerk 100*2+1 105*2+1*3
Chins *10*3
1/4 Mile @2%&6.5mph *3
w
L Chins *5*3
Pang Squats *20*2
w
DB Curls 20Lbs*20*2
Stretch

Joshua Peters sent this.

Monday Workout;

Power Snatch 50*3*2
Snatch 70*3*3
Jerk 90*2*3
Front Squat 110*3*3
Stretch.

Joshua Peters sent this.

Sunday Workout;

Piked HSPU *10*3
Dips *10*3
Push + Plank *10+20
Push Up *20
DB Pullover 55*20


Joshua Peters sent this.

Saturday Workout;

Power Snatch 45*3*3
Snatch 70*3*3
Clean and Jerk 90*1+2(2+1)*3
1/2 Mile @2%&5.5mph
w
Chins 5/ 12/ 12/ 10
L-Chins 5/ 4 /3
BW Pang Corrective Squats *20*2
DB Curls 20Lbs *20
Knee Circles *20e
Stretch

Joshua Peters sent this.

Friday Workout;

Long walk through city.
Thin Stomach x10e
Slow Curl Up *15
Leg Rotation *10e
Straight Leg Hip Raise *10
Tilt *10e
Stretch

Joshua Peters sent this.

Thursday Workout;

Power Snatch 50*3*3 (connect)
Jerk 50*3 70*3 80*3
Front Squat 100*3*3
4-Way Neck on Incline *20 each direction
Stretch

Joshua Peters sent this.

Steve Pang's Perscription for My Better Spinal Health

Today we did:
Knee Rotations 12-24 both directions
Squats 24 both directions
Phoenix Stretch 5 breaths, 2-3 each side
Hula Hips 24 both directions
Holding the Ball: 10 min
-3 columns
-extend through crown of head
-let the breath and movement of the ribs/spine relax the muscles

Look into the 
Interdependence Project
Always a pleasure,
Steve

Joshua Peters sent this.

Wednesday Workout;

Chins *6*4
w Steve Pang Acu Spine Exercises
Clams *15*2
Low Cable Row 95ish (light) *10*3
Crow Pose (trying to hold) *3 *20sec
Straight ARM Cable Adduction 10*10*3 (high friction)
Stretch

Joshua Peters sent this.

Tuesday Workout;

Snatch 40*3 50*3 60*3*3
Clean and Jerk 50*3+1 70*2+2 80*2+1(1+2)*3
HSPU 5/ 4/ 3
1/4 Mile @2%&6.0mph*3
w
Dips *20*2
DB Pullovers 65*10*3
Stretch

Joshua Peters sent this.

Going forward (tactical)

In preparing for our session Wednesday, I arrived at a few important holes in my understanding of you, your anaerobic capacity and medications/ supplements.

1  The last is easiest so: please list all supplements and medications you are taking and the goal of wack.

2  what causes you to be so gassed when we do squat thrusts?

3  how fast can you run a 1/4 mile & 1/2 mile w no stops?
(having to stop would be ok if you took off too fast but you'd have to rest 3+x the attempt before retrain)

4  it is my understanding that our hypertrophic cycle was "vanity driven" but is it ok if we continue?  Training in this manner will help you in the anaerobic-glycholitic capacities we need to improve and because the larger protector is less likely to be challenged.

See you at 3 on Wednesday, correct?
Joshua Peters sent this.

Re: A week in the life...

Alright...
So you need 3 BIG workouts a week or 2 Big ones and 2 Medium ones.
Possibly mix up "cardio intervals" w Bodyweight moves at end of workouts 2x a week to satisfy Heart healthy goals.
Skill work in O. Lifts 3x a week.
Squats 2x.
Press 2x.
Pulls 1-2x (get alot of pulling in skill work)
Pull UPS and Chins 2x per week.
Add Dips, DB BP, Abs, DB or BB Rows to taste.
Possibly ONE single joint ARM movement per workout.

Eat red meat, avacado and fish oil.
Big Yam w dinner or oatmeal after dinner w all the trimmings about every 4-5 days.

To emphasize weight gain and hypertrophic changes, we need to talk about (at length) perhaps in person.

Joshua Peters sent this.

Saturday Workout;

Snatch 40*3*3
Clean and Jerk 60*1+1*3
Front Squat 50*3 70*3*3
RDL 80*3*3
BB BOR 50*10*3
Chins *6/ 5/ 6
Stretch

Joshua Peters sent this.

Wednesday Workout;

Snatch 20*3*3
Clean 40*3*3
Jerks 40*3*3
Ring Dips *7*3
DB Pullover 65Lbs*10*3
Stretch

Joshua Peters sent this.

Monday Workout;

DB Shrug 85Lbs *10*3
Chins *10*2/ *9
OHP 95*10*3
TRX Curl High*10*2
Block Deep Push Up *10*2
Clam *20*2
Stretch
Roll

Joshua Peters sent this.

Thursday Workout;

Couldn't pull 50kg off floor to snatch high pull.
Knee need rest.
OHP 45*10*3
w
Push Ups *10*3
Dips *10*2,
Stretch
Roll Thigh.

Joshua Peters sent this.

Wednesday Workout;

Knee funny.
Morning treatment and stretch.
Crow *up to 20sec

1/2 Mile at 2%&5.5mph
Band Pull Ups -50*15*2
Chins *10/ *8+1+1/2+1
TRX Curls High*10*2
1/2 Mile at 2%&5.5mph
Stretch

Hot tub
Nap

Joshua Peters sent this.

Tuesday Workout;

Power Snatch 70*2*2
Clean and Jerk 110*1+1 120*1+1(forward) 130*1+1
Front Squat 122*3*3
Stretch
Myofacial Release Thighs

Joshua Peters sent this.

Saturday Workout;

Snatch 90*1 100*1 100*0*3 (in&out, rotated, didn't fin( 100*1
Clean and Jerk 100*1+1 110*1*2
Front Squat 110*3 120*3 (murder)
Stretch

Joshua Peters sent this.

Thursday Workout;

Power Snatch 50*3*3
Snatch 80*1 90*1*3 (last one the most connected)
Power Clean + Jerk 90*1+1 100*1+1*2
1/4 Mile at 2%&7.0mph *2
w (not rushing)
Piked HSPU *15*2
w
Dips *10*2
Crow *4-5sec*5*2
Brick Push Up *20
Stretch
Shower
Massage

Joshua Peters sent this.

Tuesday Workout;

Power Snatch + OH Squat 70*2+1 (connecting w bar)
Clean and Jerk 100*1+1 110*1+1 120*1+1
Front Squat 125*3*3
Light Stretch

Joshua Peters sent this.

Monday Workout;

Chins 5/ 3/ /2
Band Assisted Pull Up.-25*12/ 8/ 6
Chins 10/ 7/ 5
TRX High Biceps Curls *10*2
DB Hammer Curl 30Lbs *10*2
(clicking in upper back/ neck end of harder sets of pull ups and chins)

Joshua Peters sent this.

Sunday Workout;

W client
Run/jog 1/4 mile @5.6mph-ish uneven ground.

Joshua Peters sent this.

CONNECT TO BAR!

"Stay connected to BAR."
I got it.
Thanks for your help Artie.

Joshua Peters sent this.

Saturday Workout;

*Primary Thought:
Snatch 90*1 95*1*3
Power Clean 105*1 110*1 115*1 120*0 (squatted) 120*1
Front Squat 110*3 130*3 140*2
Stretch

Joshua Peters sent this.

Thursday Workout;

Power Snatch + OH Squat 50*3+1*3 60*2+1*2
Clean and Jerk 110*1+1*2
Power Clean 85*2*2
Trap Bar Carry (one turn) 480ft*1*3
Stretch

Joshua Peters sent this.

Tuesday Workout;

Rack Jerk 100*1*3
Front Squats 110*3 120*2*2
Piked HSPU *12
1/2 Mile @2%&6.0mph
Dips *15
1/2 Mile @2%&6.0mph
Depth Push Up *20
Stretch

Joshua Peters sent this.

Monday Workout;

Power Snatch + OH Squat 50*2+1*3
Snatch 70*1 80*1 90*0 90*1
Snatch High Pull 100*3*2
Stretch

Joshua Peters sent this.

Re: 2 things...

Brilliant!

To be mobile always move.
If you stay still(stretching alone is still) you will be stiff!
Think about your warm method as it relates to Josh's Rules of Stretching.

Clams: 2 sets of 15 twice a day for 3 weeks. Once a day after that.

Good luck this weekend.
Joshua Peters sent this.

Friday Workout 2:

Brooklyn Boulders
Bouldering *3 ( two green and one range)
Belated Ascents *3

Joshua Peters sent this.

Friday Workout;

1/4 Mile @2%&7.0mph *3
w
Chins *10*3
Stretch

Joshua Peters sent this.

Thursday Workout;

Jerk f Split 40*2*2
Jerks 90*1 110*1*3
Push Press 70*5*3
Push Ups on Slant Boards *20/ *15+2+2+1
Stretch

Joshua Peters sent this.

Wednesday Workout;

Clean Pull + Power Clean 90*1+1*2
Clean 110*1 115*1 120*1*2
Front Squat 125*3*3 (murder)
w
Band Pull Up *12*3
Stretch

Joshua Peters sent this.

Tuesday Workout;

Started out quite sore in thighs and calves. Little bit in lower back.
Power Snatch + OH Squat 50*2+1*3
Snatch 70*2 80*1,90*1*2
Power Snatch 60*2 62*2 65*2 70*2

Piked HSPU *10*3
w
Dips *10*3 (building capacity in remedial gymnastic movements)
w
Stretching & Supine Rotation

Joshua Peters sent this.

Saturday Workout;

Snatch 90*1*3 (need to be more aware of where bar is and put it where I want it to be-Artie)
Clean and Jerk 120*1+1*3
Front Squat (55) 60*5*3 80*5 100*5 110*5 120*4*5
RDL 120*3*3
Light stretch

Joshua Peters sent this.

Friday Workout;

1/4 Mile @2%&6.0mph *3
w
Chins *7*3
DB Curls 30Lbs*7*3
Good Stretch

Joshua Peters sent this.

Thursday Workout;

Snatch 85*1*3
Snatch High Pull 95*3
Clean and Jerk 90*1+1 112*1+1
Stretch

Joshua Peters sent this.

Tuesday Workout;

Power Snatch 60*2*3
Power Clean 85*2*3
Front Sq 117*2*3
w
Piked HSPU *5*3
Dips *10
Stretch

Joshua Peters sent this.

Saturday Workout;

Front Squat 122*3*3

1/4 Mile @ 2%& 6.5/ 7.0/ 7.0/ 6.5-3.6(after1/8)
w
Max HSPU 4/ Chins 12/ Ring Dips 12/ Toe to Bar 12

Stretch...

Joshua Peters sent this.

Friday Workout;

Snatch 70*2 85*1 90*1 95*1*2
Power Clean 95*1 105*1
Clean and Jerk 110*1 120*1 125*1
Clean Pull 142*3
Stretch

Joshua Peters sent this.

Wednesday Workout;

Chins 5/ 3/ 1/ 10/ 10/ 8+1+1
BB Curls 30*10
DB Curl 30Lbs *10*2
Pumped!

Joshua Peters sent this.

Tuesday Workout;

Power Snatch 60*3*5 (working on staying over bar + wrist flick)
Snatch 50*3 70*2 85*1
Snatch High Pull 95*3*3
Shadow Box 6min
Focus Mits (hitting) 3min
Stretch

Joshua Peters sent this.

Monday Workout;

20 min Treatment;
10 min Floor Hug
Supine Leg Twist
Feet Over Shoulders

Super Band Pull Up *15*2
w
TRX Tricep "Pushdown" *15*2
Cable Curl 50*15*2
w
Push Up *15*2

Joshua Peters sent this.

Sunday Workout;

Clean and Jerk 110*1+1 120*1+0 120*1+1
Front Squat 60*5*3 90*5 110*5 120*4 120*3*4
Clean Pull 110*3 140*3*2
Stretch

Joshua Peters sent this.

Saturday Workout;

Power Snatch 50*3*3
Snatch 90*0 90*1*3 (slow reaction time)
Snatch High Pull 90*3
Snatch Combo 40*3+3+3*3
Stretch

Joshua Peters sent this.

Friday Workout;

HSPU *3*3
Dynamax Deep Push Up *5*3
Slide Knee Push Up  *10*2 each

Joshua Peters sent this.

Wednesday Workout;

Afternoon
Clean and Jerk 110*1+1 115*1+1*3
Front Squat 125*3*3
Snatch High Pull 95*3*3
Stretch
Joshua Peters sent this.

Wednesday Workout;

Morning
Chins 10/ 9/ 8/ 7
w
1/4 Miles @2% and 6.0/ 6.2*2
Stretch

Joshua Peters sent this.

Training in Microcycles

Goals; improve total, more squat strength, improve gymnastic fitness (upperbody joint sturdiness/ size), sprint strength

Every three week cycle includes all 4 components in varied degrees.

Total comprised of 3 components; technique, power, pull strength
Squat components; absolute strength, base of "endurance"
Gymnastic components; volume, remedial skills, new skills

Fst 3 Weeks;
Total Power
Squat Base
Gym Remedial Skills & Gentle Rise in Volume.
Sprint Gentle Rise in Spd

2nd 3 Weeks;
Total Technique (3 singles to 5 singles @ +85%)
Squat Strength (Heavy Singles or a Heavy Triple + Maintain Base)
Gym New Skills & Gentle Rise in Volume.
Sprint Gentle Rise in Volume (+1)

3rd 3 Weeks;
Total Pull Strength & Back to 2-3 Singles (no/ little Power)
Squat Base
Gym Higher Volume.
Sprint Gentle Rise in Spd (w Lower or Same Volume)

Joshua Peters sent this.

Monday Workout;

Power Snatch 50*4*3 60*2*3
Push Press 70*5*3
Jerk 60*3 80*2 100*1
BungeeRun *10*3
Ring Dips *5*3
Close Push Ups *10*2
Stretch

Joshua Peters sent this.

Saturday Workout;

Snatch 85*1*3 (+2 misses)
Clean and Jerk 120*1+1*3
Front Squat (45) 60*5*3 80*5 100*5 110*5 120*3*5
w
Chins 5/ 3/ 1/ *6*3
BB Curl 40*5
Satchel RDL 90*5
RDL 110*5
Russian Twist  10*10
Frankenstein Twist 10*10
Stretch

Joshua Peters sent this.

Wednesday Workout;

Snatch High Pull 90*3*2
1/2 Mile @2%&5.5mph *3
w
Deadlift 115*5*3
Stretch
Floor Hug
Cert Over Shoulders

Joshua Peters sent this.

Wednesday Workout;

Chins on Scaffolding 12 9 6 3
CHECK THE TIME STAMP

Joshua Peters sent this.

Tuesday Workout;

Power Snatch 40*3*3
Jerk f Split 40*2*3
Power Clean 90*2*3
Front Squats 117*3*3
w
HSPU *2*3
LONG Stretch
Foam Roll
Feet over Shoulders
Floor Hug *7min

Joshua Peters sent this.

Monday Workout;

1/4 Mile @2%& 5.5mph/ 6.2/ 6.5
w
Chins *6*3
w
Dips *6*3
w
DB Shrugs 70Lbs *6*3 slow and easy + head pulled back
Stretch
Floor Hug
Feet Over Head

Joshua Peters sent this.

Saturday Workout;

Jerk f Split 40*2*2!
Jerk 90*1*3
Snatch 90*1*2 (1 miss also)
Clean 80*1 100*1 110*1
Front Squats 100*3 110*3 120*3
Stretch

Joshua Peters sent this.

Friday Workout;

Power Snatch 50*3*3
Snatch High Pulls 70*3 90*3 100*3
Power Clean 70*3*3
Frog Stand *3*3
Stretch
Floor Hug
Feet Over Shoulders
Hot Tub *8 min
Shower
Eat

Joshua Peters sent this.

Wednesday Workout;

Metcon:

Tmr Workout (for time):
1/2 mile
60kg floor to overhead x14
Farmers Walk BW x 100m
Burpee Pull Up x14
Farmers Walk BW x 100m
Toe to Bar x14
1/2 mile

23:51

Joshua Peters sent this.

Tuesday Workout;

Clean and Jerk 105*1+1*3
Snatch 70*1 80*1 90*0 90*1
Front Squat 125*3 135*3 100*5
Stretch
Eat
Acupuncture

Joshua Peters sent this.

Monday Workout;

Power Snatch 50*3*5
Jerk f Split 40*2*5
(Think I might want to start this movement w knees straight to force me down more-must check w Artie)
Stretch

Up since 3:15

Joshua Peters sent this.

Monday Workout;

HSPU *3*3(hard)
Ring Dips *10/ *5+2+1+1+1
Tri Push Up *10(hard)
*short rest and hard to adequately use fingers in balancing.
22min total.

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Sunday;

Foam Roll and Stretch.

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Saturday Front Squat;

F Sq 60*5 90*5 110*3 120*2 120*3*2 120*2*2
(25 total reps?)
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Saturday Workout;

Power Cleans + Jerk or F Sq 90*1+J 90*1+F Sq
Clean and Jerk 110*1+1*3
Clean Pull 130*3
Split Jerk Escape 40*2*3
Stretch
Floor Hug
Trunk Twist
Knees Over Head



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Friday Workout;

Power Snatch 50*3*3
Snatch 85*1*3 'll a bit forward)
Snatch High Pull 95*3*3
OH Squat 50*3*3
w
Chins  *6*3
Stretch
Calves and feet sore f running)

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Thursday Workout;

15 DBL Unders
Rigert Clean and OHP 40*5*2
1/4 Mile @2%&6.0mph *3
(Toe strike and heel kick - easier on knee and back)
w
Slow DB Shrug 55Lbs *6*3
Stretch
Floor Hug *5 min
Supine Leg Rotation *10
Supine Feet Over Shoulders

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Wednesday Rest Day;

Morning 25min nap

Evening
Floor Hug *7min
Supine Leg Twist w Feet Down
Feet Over Head + Twist

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Tuesday Workout;

Power Snatch 50 *3*5
Power Clean 90*2*2
Front Squat 112*3*3
HSPU *2*5
Inclined One ARM PU 45'*5*3
STRETCH
Eat
Eat
Acupuncture

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Monday Workout;

Chins 5/ 3/ 1/ *8*3
4-Way Neck on Incline *12*2
Floor Hug.

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Saturday Workout Addendum;

Grippers 60Lbs *5*3

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Saturday Workout;

Front Squat 60*5*3 80*3 100*3 110*3 120*2*5
Snatch 80*1*3 (+1 in and out)
Clean and Jerk 100*1+1 110*1+1 120*1+1
Stretch
Standing Twists on 3 Planes.3min
Eat.

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Friday Stretch;

Handstand *3*3
Frog stand *3*3
Floor Hug *5min
Back Bridge Over Red *2min
Eat.
Weight 213,4Lbs

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Thursday Workout;

Snatch High Pull 50*3 70*3 80*3
Clean Pull 100*3 120*3
Wall One ARM Push Up *5*3
Dips *5*3
Stretch

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Wednesday Workout;

1/2 Mile 2%@ 5.0/ 5.2/ 5.5mph
w
4-Way Neck Inclined *12*2(each)
Stretch
Eat

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Wednesday Workout;

Floor Hug *5 min
Chins 5/ 3/ 1/ *7*3
w
Trunk Rotation or RT w 10kg Plate a la Joe Yu
BB BOR 40*10*3
Snatch Shrug 40*10*3
Shrug 40*10

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Tuesday Workout;

Clean and Jerk 100*1+1*3
Front Sq 102*3*3

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Monday Workout;

Snatch 70*1*3
Snatch DL 80*3*3
Stretch
Floor Hug *5min

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Monday Workout;

Dynamic Run Warm Up
Handstand *2*3
Box Jump *5*3
w
Ring Dip *5*3
Pulley All Four Scramble 80Lbs *5*3
w
DB BP 55Lbs *5*3
Frog Stand *2*3

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Saturday Workout;

Snatch 50*3*3 60*2*3
Clean and Jerk 80*1+1*3
RDL 110*3*3
Front Squat 125*3*3
Chins *6*3
w
Trunk Twists (multi-plenary standing)
1/4 Mile @2%&5.5mph *3
w
4 Way Neck Work *12(once each way)
Stretch
Grippers 60Lbs *5*3
Floor Hug 8min
Back Bend Over Ball 3min


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Thursday Workout;

Grippers 80Lbs *5*2

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Mobilizing spine and ribs w Steve Pang

Stand w head retracted slightly, twist at waist and move arms across body along various facial lines. Knees bent.
 
1.  Moving arms moves the ribs
2.  Rotation helps right rotated vertebrae.
3.  Big breathes.

Takes time.

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Thursday Workout;

Power Snatch + OH Squat (Ride Down) 40*3*3
Clean and Jerk 60*2+2*3
Chins (from spine) *5*3
Dips *5*3
Stretch
Eat
Acupuncture

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Wide and varied goals w BW preferred...

1.  Adding muscular bodyweight is a function of working into the glycholitic energy system not the modality one uses to get there.  So overload is important and exercising for 20-60 seconds will make muscle cells grow. Push ups, squats, bike on a hill, or sawing wood will elicit a hypertrophic response if the "load is challenging to move for the alotted time." The challenge w bodyweight movements is that it can be difficult to perform enough reps to create hypertrophy. A bodyweight squat is too easy for most people to burn out in 12 reps and doing chin ups for 12 reps is quite challenging for most people, so what does one do? One can add load and/ or go to one legged squats to create the appropriate intensity in the squat. And one can use a heavy elastic band to help one do full pull ups until such time as its no longer necessary. Anyway, both those and all the other bodyweight exercises are infinitely scalable if one is creative.

*Interesting Aside: Gymnastics Coaches consider 3 reps * 3 sets adequate for strength and 5 reps * 3 sets adequate for hypertrophy. They achieve their weekly volume by training more times a week and by rachetting up complexity (scaling up) as soon as the required reps can be achieved.

2.  Good technical movement is the way to keep from injury " in training" but training for size and power require training at an intensity and velocity that at times requires "risk." If a solid technical foundation is laid down, then acceptable levels of risk can be taken.

3.  With power and resilience against injury a goal, modulation of intensity, frequency and duration of training are as important (possibly more) than what movements are grouped together.

Generally one should pull more than push (2 to 1).  Legs can be trained more often than and recover faster than the upper extremities. Power training requires far more time between workouts than any other type of training. Training for more than an 1.5 hours can lessen training effect. Additionally, grouping similar exercises together (pushes, pull, lower, upper etc) will elicit muscle growth (goal 1) but will negatively effect technique (goal 2) and potentially lessen power benefits (goal 3).  The interactions of exercises is, then, very tricky and further complicated by heredity, chronological age, training age and injury,

4.  Your definition of endurance training is quite interesting to me. It requires heart health and cardiovascular capacity and strength! This means we will need some sort of equipment/ objects to carry. I think borrowing from the lexicon of World's Strongest Man would be the way to go (farmers walk, fireman's carry, stone carries, etc.)

*Interesting Aside: there is every bodyweight oriented competitive television program called American Ninja Warrior. In it, the participants race across obstacles by running, jumping and climbing. Training for the show, they will carry heavy objects in various ways as a way to simulate the obstacle course fatigue before practicing for a particular stage.

5.  Power Training is my specialty. It's what dominates my time training and I believe since it elicit useful levels of hypertrophy of both muscle and connectivity tissue,I see it as sort of the nexus of physical fitness. That said, I emphasize article bar movement on a competitive level which eats up a tremendous amount of time and energy as it relates to technique and skill acquisition. If one is concerned w power on multiple planes and in rotation, one will have to resign themselves to a moderately skill heavy list of exercises. That said, I'm still of the opinion that most people need to practice skills (language, music, bar snatches, box jumps or martial arts throws) at least  twice a week to elicit adaptations. For some people one "practice" a week may be enough to cause adaptations and or maintain them.

6.  Cardiovascular benefit is only possible if the frequency of exercise is high enough. The general rule of thumb is to not go more than 5 days without repeating similar cardiovascular training.

It should be noted that long steady state cardiovascular eroded strength and power. But the converse is not the case!

So, for the client who wants it all and further would need/ prefer to train a fair amount w bodyweight exercises, these are some of my thoughts on that...

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Tuesday Workout;

Clean 40*3*2 50*3*3
Front Squat 112*3*3
Lat Pull Down 90Lbs *10*2
Stretch

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Great new client.

This stretches my brain...sounds fun enough. Possibly dream client.

Care to weigh in on any of these topics?


My goals are a lot more ambiguous than I thought they'd be.

My chief goals are to be able to hit, push, and pull hard at multiple angles; go long; get big. Part of the reason I haven't clarified beyond that is because i don't know what it takes to train those things. I imagine a good place to start would be:

1. Get a thorough understanding of the body's capacity for adding muscle using bodyweight exercise alone vs weights. What are the mechanism that stimulate growth differently in one than  the other, how do the different tissues respond, and how do you that.
2. Good body mechanics in all training: this is jey to preventing injuries
3. Clarify how to balance different areas of the body for power, and for injury prevention (ex: training pull ups and push ups on the same day, or doing shoulder exercises without weights and push ups same day)
4. Endurance training: carrying something heavy, trained in multiple positions (arms bent, arms overhead, arms down, etc)
5. Power training: short burst of explosive strength to move very heavy object (pushing, pulling, lifting
Cardiovascular training

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Monday Workout;

Bar Work,
Power Snatch + OH Squat *3*3
Jerk *5*3
Push Press *5*3
Dips *5*3
Cable Pushdowns (up to) 90*10
Ground Hug.

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Neck and Shoulder:

Strange detail about my left shoulder. After my recent cervical spine/ traps/ neck muscle issues, my left shoulder has changed.

My rehab exercise (floor hug) has had the unforeseen effect on my left shoulder. Normally, when I lay on my back w my arms abducted 90 degrees and elbows also at 90 degrees w "my hands up" my left  forearm is not able to lie flat like the right. The left arm has never been able to externally rotate enough to allow the forearm to lay flat...now it does.

Way to go Steve Pang.

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Saturday Workout;

Squat 138*2*5
Cyber Leg Press 145*3 165*3 !185*3
1/2 Mile Run @2%&5.0mph *2
Stretch.
Long Neck Stretch
(neck nearly 100%)

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Thursday Workout;

Front Squat (neck) 115*3*3
Cyber Seated Leg Press (frog Stance) 170*3*3
1/4 Mile @2%&6.0mph *2 (neck)
Stretch

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Wednesday Workout;

Push Ups *5*3
AL Lunge *5*3
w
Concentration Curl 8*5*3
LH Shadow Box w Step *10*3
w
Grippers 80Lbs *5*3
DB Calf Raise 45*20
Supine Rotation *10

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Acupuncture Yesterday w Steve Pang

This rings in the realignment of my spine.
Consult, feel his way around problem and surrounding areas, needles, board in mouth, loud crack, cupping (not pictured here -because you might not be smart enough to do it if you saw the marks it leaves), copay and (in not kidding) I'm 75% better. Steve told me soberly to ease back in to activity and to do my ten minute C1 & C2 reclining stretch 2 times a day.  

He is that good!

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Saturday Workout;

Squat 135+2+5
Oh Squat Stick +10*3
Rear Jerk Stick*5*3
Jerk Stick*5*3
Hypers *10*3
Stretch

Neck and traps still really sore f mister in lowering jerk Thursday. When I sniff a lot I feel my small breathing muscles become irritated. Clearing my nasal passages regularly should help. Like my scalene debacle in Canada.

Also heavy pulls before jerks might have been partly to blame.

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Thursday Workout;

Snatch High Pull 100*3 110*3*3
SGRJ + OH Squat 80*3 82*2*2
Rack Jerk 100*1 (neck strain on eccentric) 110*1
Stretch

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Thursday Workout;

Jump Rope Double Unders *15

1/2 Mile @2%/ 5.0mph *3
w
DBL Unders *10*3 (broken)

Don't worry team. I'll be in Queens tonight...
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Tuesday Workout;

Snatch 80*1*3 (solid lockout and biceps/ elbow is fine)
Clean and Jerk 110*1+1*3
Front Squat 125*3 135*3
4" Snatch Deadlift 125*5seconds
1/4 Mile@2%/5.5 /6.0 /6.5mph
w
Chins *6*3
Stretch

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Saturday Workout;

Snatch 50*3*3 70*1 (shoulder and biceps iffy)
Snatch High Pull 90*3 100*3 110*3
Clean and Jerk 110*1+1 (shoulder/ elbow)
Clean Pull 150*3
4" Deadlift *5 seconds.
Front Squat 125*3*5 (elbow stretched almost right)
Stretch

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Wednesday Workout;

Couldn't warm up my left elbow to clean.
(wouldn't close all the way)

Back Squat 135*2*5
Snatch High Pull 80*3*3
Clean Pull 120*3
1/4 Mile @2%/5.5mph *3
w
Hanging Pike Ups *15*3
w
RDL 60*10*3
Stretch

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Monday Workout;

Snatch 90*1*2 +90*0*2
Jerk 100*1*3
Push Press 70*5*3
Ring Dips *5*3
w
KB Swings 50Lb *10*3
Stretch
Roll Quad

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Saturday Workout;

Front Squat 120*3*5
Snatch High Pull 90*2 110*2
Clean Pull 150*2
3" Deadlift 173*3seconds
Stretch

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Friday Workout;

Weighted Chins 25*5*3
Knee to Elbows *5*3

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Visual Training Part II;

When I was in Graduate School, I taught a beginning drawing class that used exercises from a great book: Keys to Drawing by Bert Dodson. I was thinking of how to train the students to deal with more and more progressively complex subject matter and simultaneously extending the focal length required to draw from. This curriculum (program) was rooted in the concepts of periodization.

The students would draw their hand looking down their fingers.Next they would draw their crossed feet. Then objects on a table some feet away. Then objects across the room. And finally objects more than 5-10meters away.

One of my students (referred to here as JG), was a top level military sniper. JY's percentage accuracy was already quite high, and here is where this gets interesting, he said it was improved to or past the 99th percentile. He was so enthuised that he even suggested that we pitch it as a class for sniper students and get  me a military contract to train instructors how to teach it.

So I am now getting ready to explore all avenues to improve my own vision. The thing I need to do is find a physician who will help me devise the program.

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Thursday Workout 2:

Front Squat 125*3
HSPU *3*3(hard!)
w
Double Unders *9*3
Stretch

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Thursday Workout;

Snatch 70*2 80*1 90*1
Clean and Jerk 100*1+1 110*1+1 120*1+1
Snatch High Pull 90*1 100*1 110*1
Snatch 3" Dead 125*1
Stretch

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Client Objectives and Incentives;

I sell goals and programs not sessions.

You buy a program and a program is 3 months. Train every week 2-3 times a week. If you must miss training you must make it up within the three months to stay on goal.

A contract will be drawn up for both of us. To help you be responsible unto your goals and to help me be responsible for my part in your goals. This needs to be clear from the beginning; I'm responsible for you in our workouts together and you are responsible for all the time between our workouts.

Let's figure out what your long term goals are and I can devise  a reasonable scaled short and medium term set of goals that we can begin on in your first 12 week program.

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Monday Workout;

Chins 5/ 3/ 1/ 10/ 10/ 10
Push Press 50*5*3
1/4 Mile @2% & 5.5mph*3
w
Deadlift 100*12*3
Stretch
Frog Pose, Turtle Freeze (feet down)

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Vision Training;

In high-school, my volleyball coach provided our team with a  visual training vhs. For those of you born after 1992, VHS preceded Mp4's. The tape was well used by me in spite of my greater need of ball handling skills, I used these tapes 2-3 times a week.
The regimen consisted of the following;
1  Tracking a small red dot (ball) swirling in the opposite direction of an Orange and yellow rotating piral.
2  Tracking a white dot on a white grid that would disappear and reappear at a different point on the grid. All the while moving at higher and higher speeds.
3  (Particularly interesting in the area of sports and information processing)  Identifying ever increasingly long numerals series.

I remember there being a tiered level of difficulty that had a time (focal endurance) component. There were also an intensity variable as the tiers progressed. As in, there were faster and faster reaction times required.

To my knowledge, no major certifications include a vision program design module other than the CHEK Institute. If you know better, please comment it so I vs

If anyone has used a similar product please leave your recollections and impressions of your use and if possible what your version was called or could be found.


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BG Workout;

BB OHP 30*5*3
BB Sq 40*5*3
BB RDL 40*5*3
Rope; Spd changes and jacks

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Business Goals;

Long Term;
2-3 Private and Semi-Private Sessions each morning 4-6 days a week.
Grooming trainers in a 1-2 hour class or active-class/ workout 2 times a week -video these for learning and internet promo.
Weekly program design roundtable internet conference.
Individual program meetings once a month w trainers working w my old clients- residual income source.
Web chat rooms and discussion boards- residual income 2 annual or quarterly fee after trial.
High school age Barbell lifting course summers.

Medium Term Goals;
Generate enough business to "close" my schedule.
Monthly group workouts w top level trainers and neophyte trainers.
Set up Strength (S2S) Video galleries on member login site.
Monthly or Quarterly roundtable of trainers luncheon.
Trainer Education Program Design 1-on-1 consultations- Session cost or percentage.
Set up and daily interact w web-clients/ members- nominal fee.
New certification or ceu's.
Advance Weightliting Total to qualify for American's.
Build relationships w parents and coaches at local NY & BK high-schools.

Short Term Goals; (12 weeks)
Build up private business- 4-6 marquee consistent clients.
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Self insured - health, vision and training.
Work out w Rudy, Dana, Linwood, Ammo, and Ivonne every month.
*get these guys together for a trainer lunch over next 12 weeks.
Re-certified Crossfit.
Computer Whiz client to do trade with.
Program design free seminar by April.
Snatch 105*1*3, Snatch 116, Clean and Jerk 145.
Brooklyn Park Semi-Private Class format design and personal fitness preparation.

4 Weeks to Next Contest;

I'm a bit detained due to travel. The good thing about that is I feel fresh and my knees are no longer sore f the last tournament.

I'm on the fence about participating in the Long Island tournament in 4 weeks. I will step back in reasonably and move up in 5-10kg steps in both lifts the next two weeks and see where I am. So in Long Island, if I am looking good to lift, I will most likely lift as an extra litter.

Joshua Peters sent this.

Thursday Workout;

SGRJ + OH Squat 80*1+2*3
Front Squat 100*3*3
RDL 105*5*3
w
Push Ups 15/ 12/ 10/ 10
Stretch

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Tuesday Workout; Mysore India 1/25

Snatch Bar Work *9*3
Clean 110*1*3 (knees still not pointing straight out -achilles? Knees?)
Snatch High Pull 90*3*3
Chins 5/ 3/ 1/ 10/ 10/
Stretch

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Vision Goals;

Long Term Goals;
Read newspaper and food box ingredients without direct sunlight.
Read signs across 6 lane street.
Read on R train ANY novel.
Draw for 5 hours without fatigue.
Watch television without having to move forward to see crosshairs and instruction bubbles.
Driver's Day Licence minimum.
Catch football (over shoulder) .
Hit 8-10 batting cage baseball.

Does anyone have any Doctor's, trainers, therapists or medicine-men who could help with this?

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Thursday Workout;

Light Had Foam Roll
Power Snatch 50*3*3 60*1*2 70*1 60*1
Power Clean 90*1*3
Snatch High Pull 90*2 100*2 110*2
Front Squat 100*3 110*3*2
Stretch

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Wednesday Workout;

Extensive Thigh Foam Roller ( inner very tender)
HSPU *3*3
Ring Dips *5*2
w
Anchored Rope Floor Slams (front/ side/ inward rotation) *20*1 each
Stretch

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Tuesday Workout;

Snatch 70*1*5 w 3 misses.
Clean 100*1*3
Snatch Pull 90*3 100*3
Front Squat 75*3 90*3 100*3
(Knees none too supple)
Stretch

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Re: Strength!!!

My prevailing thought is variety breeds adaptation.  But not repeating a skill often enough or practicing a skill related but altogether different leads to bad technique and injury.  Lack of variety leads to staleness and the loads and/ or volumes won't increase. If these things are true, and we look at the squat, deaDlift and overhead press as our lifts we test, they must be trained twice a week to improve. Measure improvement 2 ways; 1 Skill Mastery, 2 Improvement of 1RM or more importantly 5RM (more on that later..)

So, the BENCH MARK STRENGTH MEASURES (BMSM), are what we want to improve I believe mastery comes first. So most people air start, a la Rippatoe, w the 3 BMSM'S 3 times a week undulating intensity between 75%*5*3/ 65%*5*3/ 85%*3-5*5
Assistance lifts would be relegated to Chins and Hammer Curls to balance out OHP. This of course assumes joint health and good range of motion. Things to shore up inability of the shoulder blades to slide test into position for OHP, or maintain back arch in Sq and DL, etc. All must be resolved in this phase.
The only variety here is in intensity; a medium day, light skill day and a heavy day. The 85% load is important for many reasons. It takes into account the 2 energy systems we care most about in strength tests as it relates to time. Also, relative to time, it takes into account the longest length of time we can manage hard effort w maximal attention. Further, it allows one to move at a fairly high rate of speed without a huge loss of technical problem. As we move toward 100% efforts, I think energy begins to escape through our various weak links. So in the mastering skill phase, 5RM's & 85% heavy days make the most sense. Some people could follow this program for years w good result. Some would have to make changes after as few as 10-12 weeks depending on where they are starting from.

As far as it relates to speed, I think it should always be our intention to move quickly and accelerate our implements as much as possible. If that tenant is true, then do you need a speed day? Every day, to me, is a speed day. Period. The other trap with the Louis Simmons method is that I think one can end up performing at a higher intensity then one perceives and that leads quickly to overtraining.  Many of his athletes don't last as I understand it.

As one progresses, I think specific assistance exercises could be added or rotated in w 5RM's not being tested but approximated from BMSM'S. Jim Wendler, who I went to school with, has a good workout of this type w 10 reps on his assistance lifts.  It's called the 5 3 1 workout.

My assistance movements would include; front squats, box squats, hack squats, box jumps, depth jumps, BB step ups, RDLs, power cleans, clean pulls, BB lunges, GHD, chins, hammer curls, grippers, push presses, dips, OH triceps ext., push ups, handstand push ups and trunk work.

One could move to a push pull set up; OHP, squats, push ups one day. The next day power cleans, deadlift, chins. After a rest day, squat and OHP again w different assistance movement. And pulls w dif assistance movement the next. In this scenario, there would be 2 medium (light) days and 2 harder days. Still oscillating between 65%-85% and occasionally 90-95%.

So, as the law of diminishing returns tells us, modify plan when things are going great for a little bit (measured in weeks or months.) Makes sure you work each skill minimum 2 times a week.  Include assistance work w some variety at moderate intensity. Keep the bars moving as fast as possible. Keep working toward skill mastery. And where possible, keep workouts short and focused on the goal! You get stronger when you LEAVE the gym. Everything else is so highly variable and person specific.

The answer is start small, shore up the ways that you move inefficiently and be mostly consistent w your core movements, use 5RM as your guide for training and have a layer of variety in your assistance movements, schedule, intensity and frequency (over 2).


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Monday Workout;

1/4 Mile @2& 6.0mph *4
w
Chins 10/ 10/ 9+1/ 8+1+1
Stretch

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Off....

Body is sore. Neck, traps, right quad, back. All a reasonable amount. Tendons about the knee are tender but not more than before meet.  Right biceps origin is a little tender due to catching 105 & 110kg a little forward yesterday.

My goal is to repeat and improve my total in next tournament by 12kg (-5%). Next opportunity is in 6 weeks. I envision opening the Snatch w 105 or 107kg and moving by 3-5kgs an attempt.* Damn the removal of 2.5kg increments! I will open w 135 or 137kg if all goes well in training as well.
GOAL:
262kg total w bodyweight 97-98kg

Doing some travel end of the month and training will be possible while I'm away but the marathon plane ride home presents some training obstacles.

Eating like a team of horses w tapeworms.

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Saturday Meet;

Snatch 70*1*3 80*1 90*1 100*1 105*1 110*1 (PR no wrist protection other than tape)
Clean and Jerk 120*1 130*1 135*1 140*1
Bodyweight; 96.30Kg
Total; 250Kg
Front Squat; 100*3 120*3*3
Stretch

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Thursday Workout;

Snatch 90*1*3
Rack Jerk 100*1 110*1 120*1
Stretch

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Wednesday

90 Min Massage

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Tuesday Workout;

Download
Snatch Balance 50*3*3
Clean and Jerk 90*1+1 100*1+1 110*1+1
Snatch High Pull 80*3 90*3 100*3
Stretch

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Saturday Workout;

Snatch 90*1 100*0 (cut pull) 100*1
Snatch Pull 110*3
Clean and Jerk 100*1+1 110*1+1 120*1+1 125*1+1
Clean Pull 140*3
Front Squat 100*3 120*3 130*3
1/2 Mile @2% & 5,2mph *2 (3 min test)
Stretch and Cool Down

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Thursday Workout;

Snatch 59*3 70*1 90*1
SGRJ * OH Squat 80*1+3*3
Rack Jerk 110*1 120*1 130*1
HSPU *4*3
Dips *10*3
Stretch

Check out site: sstrains.com

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Wednesday Workout;

1/4 Mile @2% & 6.2mph *3
w
Chins 12/ 10/ 9+1
Stretch

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Tuesday Workout;

Snatch 70*1 85*1 95*1*2
Clean and Jerk 110*1*2
Front Squat 125*3*3
Push Press 50*5 60*5*2


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Saturday Workout;

Snatch 90*1 100*1 105*0*2 105*1
Clean and Jerk 120*1+1 130*1+1
Front Squat 120*3 130*3 135*3
Stretch

Joshua Peters sent this.