Strongman Outdoor Lifts

Middle school with Thomas 8/10

I. 12 pound med ball throws with handle: 5 throws each arm all 30 feet.

II shot throws: 8 pound for 5 throws behind: 53 feet top throw
12 pound for 5 behind: 43 feet best for 5 throws
8 pound front throws: 43 feet for 5 throws


III. Various broad jumps: parallel from seated: 5 jumps at 7 feet
standing for 5 jumps at 7 feet

IV. Xterra pull: 200 yards for 36 seconds.

" Wind was in face on truck pull. Pull is GREAT rehab for my knees. They feel GREAT afterwards!"

O Lifts

Location: Harwood Middle with John Rating: 8/10

I. Snatch progressions: from hip: 95 x 3...135 x 3...

from mid thigh: 155 x 3..175 x 3

II. Clean and Jerk progressions: from hip: 135 x 3...155 x 3.

from mid thigh: 185 x 3...185 x 3

III. Clean grip deads: 225 x 1...275 x 1...315 x 5

IV. Bar Twists: 25 x 5 x 3

Gym Lifting

02/06/09 Alone LA Fitness Rating 9/10!

I. Behind Neck snatch (wide) grip push press: 135 x 8...135 x 8...185 x 6...225 x 6...255 x 5...275 x 4 (PR)...275 x 4 (PR)...225 x 6...225 x 6

II. Row handle Pulldowns: 240 x 10...240 x 10

III. DB Rows: 110 x 8..120 x 8...120 x 8

IV. Single Arm side Laterals: 45 x 8

V. Hammer Strength Seated Overhead Presses: 150 each arm x 10...x 10

VI Hammer Strength Standing shrugs: 6 45s x 20...x 20

VII. Swiss ball neck bridges with 2 second pause at top: x 5...x 5

"Felt stronger than I have in YEARS...Push presses were easy..." C

Olympic Lifitng

02/05/09 Wednesday Location: Harwood with John Rating: 8/10


I. Snatch: 95 x 3...135 x 3...155 x 3...175 x 3...185 x 3...195 x 3

II. Clean & Jerk: 135 x 3...185 x 3...205 x 3...225 x 3

II. Clean Grip Deadlifts: 225 x 3...275 x 3...315 x 3...365 x 3

"Solid workout..NO knee pain..mild left elbow soreness keeping me from getting left elbow high in clean recovery..snatches and deads easy.." C

Gym Lifts

Gym lifting LA fitness with Katie Rating: 8/10

1. Bench: 135 x 10...225 x 10...275 x 8...315 x 6...315 x 5...225 x 23

2. Recline (lying on floor) Rows on smith machine: 25 pound plate on chest: x 14...x 10

3. Hammer Flat Bench: 6 45s x 10...6 45s x 8

4. Hammer Pulldowns: 4 45s x 10...6 45s x 10...6 45s & 10 x 8...6 45s & 4 10s x 8...6 45s & 2 25s x 8

5. Seated cable row: 245 x 12

6. Pec Deck Rear Lateral Rows: 135 x 12...135 x 12

7. Single Leg Extensions (knee rehab): 60 x failure...60 x failure

"Good workout. Higher bodyweight is helping bench as well." Chase

Strongman (outdoors) lifting

Location: Middle school with Tom and Katie Rating: 8/10

I. Med ball single arm (with handle) throws: 12 pound ball both arms 30 feet (?) times 5 sets

II. Shot relay: 16 pound shot for 160 yards - 25 seconds x 6 throws...24 seconds x 6 throws...22.88 seconds x 6 throws...

III. Shot relay with BOTH 8 pound & 16 pound shots - 160 yards for 32 seconds


III. Rock Speed Carry: 135 pound rock for 30 seconds: 5 yards past tennis court (100 yards (?)
135 pound rock for 30 seconds: back to truck (100 yards (?)

"Solid workout..Cardio/endurance remains up." Chase

Gym Lifts

LA Fitness 01/31/09 ALONE Rating: 9/10!

I. Snatch Pulls: 135 x 5..185 x 5...225 x 3...225 x 3...255 x 3...275 x 3

II. Front Squats: 135 x 6...185 x 5...225 x 4...275 x 2...315 x 1...345 x 1 (EASY!)...315 x 1...315 x 1...315 x 1

III. Neck 3 way: 45 pound plate x 12 each side

ABS

Added body weight has helped strength..ALL front squats VERY easy! Felt strong under! Chase