Total weight this week (4-19-10)- 22,674 pounds
Total weight last week (4-12-10)- 53,270 pounds
Total weight for contest-337,679 pounds

30 MINUTES OF DEADLIFT
 PRESCRIBED WEIGHT FOR WOMEN- 225 POUNDS

OR SCALE THE WEIGHT UP OR DOWN TO A WEIGHT WHERE YOU CAN COMPLETE 1-2 REPS PER MINUTE FOR THE 30 FULL 30 MINUTES.

4-12-10- 120 reps completed in 30 minutes at 225 pounds

I should have scaled up.  I went with the 225 pounds and now know about where to go for next time we do this workout.  This workout alone accounted for 30,200 pounds without any warmup sets.  I think I had the highest total of the day for the box, although there were defintely some of the guys who did more weight for their individual weight. 

I like this one.

4 ROUNDS FOR TIME-
200m RUN
15 OHS (55#)
15 PULL-2-INVERTED-HANG

4-13-10- 18.03 (mod- knee-ups for p-2-i-h)

When my running gets better, the time on this one will go down.  I liked this one too.  

TURKISH GETUPS
10 MINUTES TURKISH GETUPS FOR TIME & WEIGHT  - 2 ROUNDS

4-14-10-  Round 1- 40# dumb bell-  11 reps
                 Round 2- 30# dumb bell-  22 reps

I haven'r really liked turkish getups since I injured my shoulder over a year ago.  Mainly because I have some stabilization issues with that shoulder when used by itself, combine that with my weak ankle being used on the same rep and it really makes them suck.  My ability to do heavier weights just has yet to return.  I will hopefully regain that stability on unilateral work and thus make non-unilateral work easier too.  Until that day, I will have to deal with lower weight/reps.

ESCALATING DENSITY TRAINING- WEEK 3

10 MINUTES FRONT SQUATS
3 MINUTES REST
20 MINUTES DIPS & PULLUPS

INITIAL FRNT SQUAT WEIGHT IS CHOSEN IN WEEK ONE, THAT WEIGHT IS USED TO GET A MAX REPS IN 10 MINUTES.

THE REST 3 MINUTES

CHOOSE SCALING FOR DIPS AND PULLUPS, ALTERNATE BETWEEN DIPS AND PULLUPS FOR MAX REPS OF EACH IN 20 MINUTES.

EACH WEEK TRY TO INCREASE REPS ON EACH EXERCISE TO REACH AN INCREASE OF 20% OVER WEEK 1.  WHEN THE 20% INCREASE IN REPS HAS BEEN MET, THE WEIGHT IS THEN INCREASED BY 5%.  THIS CYCLE REPEATS FOR THE DURATION OF THE WEEKS THIS WORKOUT IS COMPLETED.  

4-16-10- 140 pound on front squats (60 reps completed)
                 bench dips (knees bent)- 75 reps
                 pullups (1.1.3.3)- 72 reps

I hit my 20% on all three exercises  this week.  I more than over-worked my quads on the squat part of this workout.  They were way sore by the time we started the pullup/dip part of the WOD. 

FUNCTIONAL SORTS OF STUFF

SLED PUSHES
INCLINE BENCH PRESS (FAT BAR)

4-17-10- incline BP- 50# x 10, 53# x 5, 73# x 5, 83# x 10, 88# x 20
   sled push- sled+25# - 1.25 laps, sled+45# - 1.25 laps

I was still completely wiped out from the ED training on Friday.  I was having trouble waking up, besides being sore.  I have no idea why I could not complete the sled pushes in the backward direction,  I was pushing it the exact same way...WHATEVER!
The incline bench was something new in and of itself, then add the fat bar to it to increase difficulty.  Who would've thought that a fatter bar would actually effect bench press.  Because we don't typically work these muscles in the upper chest isolated, I felt it both at the time and the next day.

CFS #2 (replacing ball slams with KB swings)
3 ROUNDS- FOR TOTAL REPS
WALLBALL 16#
KB SWINGS 16kg
BOX JUMPS 16"
SITUPS
PULLUPS

FOLLOWED BY BACK SQUATS- SETS OF 5

4-19-10- 238 reps (mods- 3.3 on pullups)
   BS- 45, 75, 135, 155, 155

I was still a little sore and stiff going into this one.  During the second round I could really feel the quads starting to get tired out.  That can make both the box jumps and the wallball a little more difficult, the KB swings too although to a lesser degree. 

The group except for me opted in for a fourth round. 

We followed with back squats I was going to go light, for the quads.  I ended up still going pretty light, although not as light as I was going to.  These actually worked out some of the soreness/stiffness with these...that made me happy.

THE CHIEF
5 CYCLES OF 3 MINUTES
FOR TOTAL CYCLES

3 POWER CLEANS 95#
6 PUSHUPS
9 SQUATS

4-20-10- 13+3 power cleans

I was shooting to hit 15 rounds, or 3 rounds per minute.  I started out doing just over 3 rounds per minute.  I did this for rounds 1-2, slowing down a bit for the last three rounds.  My damn quads decided they were going to interfere as they still wanted more rest.  Next time, I will have the 15 rounds.  I have also gained an additional 15 pounds since last time I did this workout.  It makes the pushups a bit harder.  Although other than I get so tense trying to do good pushups, I tired out my quads quickly there.

FILTHY 50
45 MINUTE CUTOFF
Z'S birthday WOD choice...I tild him he should've been more original

4-21-10- 40.45 (mod- knee ups for knees-2-elbows)

I did better on this WOD than I expected, and was happy about that.  I started burpees (which I saved for last) around 28-29 minutes...2-4 minutes faster than I had completed everything except burpees on my fastest time for the first 9 exercises.  I was so tired I thought I'd fall asleep during dinner.

SNATCH 3x3
CLEAN & JERK 3x3
FOR WEIGHT

4-23-10- snatch- 95, 100, 105
                 c& j- 120, 125, 130

I've been working on my snatch and while I did still pull early...overall they felt better.  I started at 95 pounds, as I have recently done upto 85 pounds and even almost got the pull on that weight.  95 didn't feel too bad.  I went to 100, my previous PR.  I felt somewhat good, still need to work on the pull.  I'll have to start working on all aspects of my snatch again.  The 105 was definitely not pretty, but I did get it overhead 3 times. 

I started with the c&j at 120.  I knew I'd be able to get that with no problem.  I also decided to squat clean even though for 120 I did not have to.  I knew I would have to at my highest weight.  The 125 was still pretty easy.  The 130 OK.  I actually might have been able to get 135 for 3.  I'll have to try that next time.

ESCALATING DENSITY TRAINING WEEK 4 

10 MINUTES FRONT SQUATS

3 MINUTES REST
20 MINUTES DIPS & PULLUPS


INITIAL FRONT SQUAT WEIGHT IS CHOSEN IN WEEK ONE, THAT WEIGHT IS USED TO GET A MAX REPS IN 10 MINUTES.

THEN REST 3 MINUTES

CHOOSE SCALING FOR DIPS AND PULLUPS, ALTERNATE BETWEEN DIPS AND PULLUPS FOR MAX REPS OF EACH IN 20 MINUTES.

EACH WEEK TRY TO INCREASE REPS ON EACH EXERCISE TO REACH AN INCREASE OF 20% OVER WEEK 1. WHEN THE 20% INCREASE IN REPS HAS BEEN MET, THE WEIGHT IS THEN INCREASED BY 5%. THIS CYCLE REPEATS FOR THE DURATION OF THE WEEKS THIS WORKOUT IS COMPLETED.

4-24-10-  147# front squats-  32 reps
               pullups- (3.3)-  32 reps
               dips- bar (4.2)-  43 reps

I increased my weight by 20% to 147 pounds.  I really wroked to both get reps and not over do it again.  The pullups need work.  I only did 3 reps at a time with one or 2 sets of 2.  I didn't want to do any more if I was not going to be able to actually get over the bar. 

The dips I started with sets of 3, but felt I could do more.  I switched to sets of 5.  I did these until I couldn't get to lock-out easily.  I probably should've went with assistance of 4 or 4.1 instead of 4.2.  O/well, it was a crap shoot.  Let's see how I do this coming week.