Workouts Dec 26-Dec 31.

December 26, 2011

MONDAY AM

Back Squat: 3×6 with 190 with no belt.  I was working REALLY hard for these.  I had to fight for every rep and felt proud of what I had done afterwards.  You’ll notice that my Monday BS days have been getting less volume, while my Wednesday FS days have been getting more volume.  I may have to add in the belt at some point soon to assure that I don’t miss any reps.  But I’m going to hold out for as long as I can.

Light snatch

Light power cleans

12 reps on day 2 of strict pull-up routine 2nd cycle.

BO rows and stuff.

MONDAY PM

Snatch:  doubles up to 120.  A nice single at 130.

Cleans off the blocks:  triples up to 130.  A single at 140.

Pull/reverse pull: No-belt.  Doubles up to 170.

Spotted Sarah on some bench.  She’s making some pretty good progress.  I may be trying my hand at coaching for powerlifting training at some point.  CC is also getting stronger.  She backsquatted 100 for 5×5 the other day and also did 115 for a set of 5.  Squatting volume and frequency will be decreasing for her as she is getting ready for JR Nationals at the end of January.

TUESDAY AM

Light power snatch

Power clean/Push press x5: Catch a pump.

Rack walkouts:  loaded up 2 hundo.  Held it for 20 seconds.

Prowler workout: standard.  1 on the minute for 10 minutes.  High handles.  45lb plates.

WEDNESDAY AM

Front squats:  This was my most challenging squat workout so far this time around.  5 set of 3 at 160.  I warmed up and tried 170 but failed at only the 2nd rep.  So I decided to start ALL the way over.  70, 110, 140, then took 160 for my 1st set of 3.  I grinded out every rep.  No belt.  I was pleased.

Light snatch and power clean+jerk.

One Benbata set of muscle-ups.

WEDNESDAY PM

Didn’t get much done.  Snatched 120 a few times and it was UUGLY.

THURSDAY PM

Off.  Absolutely wrecked from front squats.

FRIDAY AM

 Back squat: last no belt 5×5 day.  Hit 200kg.  Missed the last rep on 2 sets.  Still pleased.

So tired from squatting.  CC clean and jerked 86 and cleaned 87 which was awesome.

FRIDAY PM

Snatched 120 for 3 singles.  Each one looked better than the last.

Clean and jerked 150.  The most I’ve done in a while.  It felt surprisingly good.  Mobility is better.  Legs are better.  Clean is better.

SATURDAY AM

Clean pull/reverse pull:  Sets of 2 up to 180.

Light power snatch and clean.

12 pull-ups and some BO rows.

SUNDAY AM

Light power clean and push jerk: enough to warm up and get loose.

2 Responses to “Workouts Dec 26-Dec 31.”

  1. Daniel said

    That is awesome that you can handle that shit without a belt. How are you programming your squats? I haven’t taken the time to look through your logs so if you already said it sorry for the repeat in advance!

    • bclaridad said

      M-Back squat. W-Front squat. F-Back squat. I’ve been slowly decreasing the volume on Mondays and increasing on Wednesdays. Fridays have been 5x5s so far but I think I’ll decrease it to 3x5s soon. I’ll continue at this rate for about another month or so and then start over.

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