Month: November 2013


it was -15 degrees when i woke up so i was really stiff today

A. Complete – Based on 345
Front Squat 
*Set 1 – 5 reps @ 70% 
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75% (ouch – ill feel this tomorrow)
Rest 2 minutes between sets.

Ran out of time on everything below. All i could squeeze in were 3 sets of dips and snatch pulls (kept it light – 135 – and tight. Still working on keeping the bar close and limiting premature elbow turnover). did some situps – no GHD near the rig.

Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Stationary Dips x 15-20 reps
(add weight if you can make all 20 reps at bodyweight)
Rest 30 seconds

Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
Rest 45 seconds


Following one day behind for a little while. I am working in prudhoe bay Alaska so I have to plan my workout a bit better as the gym is a long ways off and temperature/weather dictate if I can drive.
A done
B worked up to 185, push press limiting but I was not near failure. All loads for the next 2 weeks will be sub maximal as there is no bumpers at the gym and dropping/failing is not an option. I will uses this time to try and get form dialed in though fatigue from working long days (and not sleepin) on an oil rig may limit me most days anyway.
C 6:15, 7:45 was not happy about this drop off. UB first round of du’s the pp was 2×25, kbs were broken up all over..grip was a serious limiter