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Old 04-19-2012, 03:42 PM   #1
Harris Goodwin
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Harris's workout log

Monday April 2, 2012-DE Upper

Strength:
Push Press-3,3,3,3,3
155-165-170-175-180
Barbell Shrug-3x5
180-205-215-215

Metcon:
12 min. AMRAP:
1,2,3,4,5…Bar Muscle Ups
10,20,30,40,50…Double Unders
*Sub 2 CTB Pull-ups and 2 ring dips for each MU
5 full rounds, 12 CTB Pull-ups, 12 dips, 18 DUs

After:
Banded tricep push downs-3x12-15
Green band

Last edited by Harris Goodwin : 04-19-2012 at 03:46 PM.
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Old 04-19-2012, 03:43 PM   #2
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Re: Harris's workout log

Tuesday April 3, 2012-ME Lower

ME Lower Body:
Box Squat 1,1,1,1,1
225-235-255-265-280-295

Assistance:
A1. Front Squat 3x5-8…185#
A2. Glute Ham Raises 3x10

Assistance/Light Conditioning:
3 rds:
100 ft sled drag-used 2 55# and 1 25# DB
10 T2B-did 15 V-ups instead
1 min rest between rds

After:
Reverse Hyper 2x15, light

Last edited by Harris Goodwin : 04-19-2012 at 03:46 PM.
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Old 04-19-2012, 03:44 PM   #3
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Re: Harris's workout log

Thursday April 5, 2012-ME Upper

ME Upper Body:
Bench Press 1, 1, 1, 1, 1
215-225 (F)-215-220

Assistance:
RS Press 5x6-10
45x5, 95x10, 105x10, 115x10, 120x10, 125x10

Metcon:
10, 9, 8…1
Weighted Push Up (1 45# bumper plate)
Pullups
5 box jumps between sets, 24” Games standard
8:19

After:
GHD situps 3x15
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Old 04-19-2012, 03:45 PM   #4
Harris Goodwin
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Re: Harris's workout log

Friday April 6, 2012-DE Lower

Strength:
Burgener Warmup and light snatches, then:
15 min to establish a 1RM Power Snatch-155#, then:
5x2 @80% of max Power Snatch-125#
60 sec rest between sets

Metcon:
3 min AMRAP:
3 stone shoulders
6 push-ups
9 squats
Rest 1 min, Repeat for 4 cycles
5+1, 4+13, 4+12, 4+15
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Old 04-19-2012, 03:45 PM   #5
Harris Goodwin
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Re: Harris's workout log

Monday April 9, 2012-DE Upper

Skill:
8 minutes split jerk technique work

Strength:
Speed bench-8x3 with 47% of 1RM and mini-bands-105#

Assistance:
A1. Ring Rows-4xAMRAP…15, 10, 10, 10
A2. Ring tricep extensions 4x12-15…12, 12, 12, 12

Metcon:
3 rds:
200m Zercher carry AHAP-135#
400m run
rest 90 sec between rounds

After:
B1. Band pull a-parts 3x15-20
B2. GHD sit ups 2x15-20
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Old 04-19-2012, 03:46 PM   #6
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Re: Harris's workout log

Tuesday April 10, 2012-ME Lower

ME Lower Body:
Box Squat 1, 1, 1, 1, 1…275-295-305-310

Assistance:
A1: Front Squat 3x5-8…185# 8, 8, 8
A2: Glute Ham Raises 3x10…10, 15, 10

Metcon:
8 min. tabata:
Weighted lunges left leg
Ab-mat sit ups
Weighted lunges right leg
Ab-mat sit ups
*used 30# DBs (too easy)

After:
Reverse hyper 2x15…180-230-230
Band adductor 2x12 each leg
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Old 04-19-2012, 03:47 PM   #7
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Re: Harris's workout log

Thursday April 12, 2012-ME Upper

ME Upper Body:
Press 1, 1, 1, 1, 1
135-140-145

Assistance:
RS Press 5x6-10
95x8, 115x10, 115x10, 115x10, 115x10

Metcon:
15 min AMRAP:
10 supine ring pull ups
3 KB jerk left arm 55#
3 KB jerk right arm 55#
20 DU
5 rds+20

After:
B1. Band tricep pressdown 3x10
B2. Kneeling Band crunch 2x15-20
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Old 04-19-2012, 03:48 PM   #8
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Re: Harris's workout log

Friday April 13, 2012-DE Lower

Strength:
Box squat to box jump-Find max height
31”-34.5”-37”-38”-40”
8x2 @ 20% of max
32.5”

Assistance:
Snatch Grip deadlift 3x12
155-165-165

Metcon:
12 rds:
20 yd resisted sprint
5 burpees
Rest 1:1
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Old 04-19-2012, 03:48 PM   #9
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Re: Harris's workout log

Monday April 16, 2012-DE Upper

Strength:
Split Jerk or Power Jerk 1, 1, 1, 1, 1, 1, 1
185-185-205-215 (F)-215 (F)-215 (F)-215

Assistance:
A1. Barbell Shrugs 3x5-8 AH
205-215-2 70# KBs
A2. Weighted bar dips 3x10-12
15#

Metcon:
10 min AMRAP:
10 C2B pullups
20 KBS 55#
200m run
4 rds

After:
Take presses 3x12-15
25# DBs
Hammer curls 3x8-12
25# DBs
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Old 04-19-2012, 03:49 PM   #10
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Re: Harris's workout log

Tuesday April 17, 2012-ME Lower

ME Lower Body:
Deficit Deadlift (~4”) 1, 1, 1, 1
3@135-3@225-1@315-1@365-1@385

Assistance:
A1. Bulgarian Split Squats 3x6-8 ea leg
30# DBs
A2. Glute Ham Raise 3x6-8
B1. Reverse Hyper 3x10
90#, pause at top
B2. GHD situps 2x15

After:
Adductor exercise w/ band 3x10
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