09FEB13: Friday. Fun w/ DL, Bench and maybe THE chipper.

Strength

I am fairly certain, I plan to modify this by skipping '2' and 'conditioning' and throwing in the chipper at the end... pick your wrench

1a) 7X2 Top Pull Deadlifts @ 85% - rest 60 sec. DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains - rest 60 sec.

Notes: The barbell should be loaded with 50% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Weighted Pull-ups - heaviest possible, rest 60 sec.

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise - heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

Midline/Recovery

3X20 Reverse Hypers - medium, rest 60 sec.

THE chipper:

*With 1 barbell.
50 Back Squats 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squats 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#
For time.

11Jan13: Weeks not over yet.

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% - rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% - rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

9 Bar Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
7 Bar Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14#
5 Bar Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14#

Midline

1a) 3XME L-Sit Holds – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

I started 'following' Spencer Arnold.  Good Oly Lifting tips.  But also some other goodies too:

A CONFEDERATE SOLDIER'S PRAYER

Author Unknown,

(Attributed to a battle weary C.S.A soldier near the end of the war)

I asked God for strength, that I might achieve;

I was made weak, that I might learn humbly to obey.

I asked for health, that I might do greater things;

I was given infirmity, that I might do better things.

I asked for riches, that I might be happy;

I was given poverty, that I might be wise.

I asked for power, that I might have the praise of men;

I was given weakness, that I might feel the need of God.

I asked for all things, that I might enjoy life;

I was given life, that I might enjoy all things.

I got nothing that I asked for, but everything I hoped for.

Almost despite myself, my unspoken prayers were answered.

I am among all men most richly blessed.