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Search: Posts Made By: Ryan Whipple
Forum: Workout Logs 06-15-2011, 08:16 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

This post is about a 6 week experiment I did that lasted from 25 April to 5 June.

I did a 6 week program consisting of:
-2 weeks focused on Olympic Lifting
-2 weeks focused on upper body lifts
-2...
Forum: Workout Logs 04-19-2011, 08:08 AM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Monday:

Snatch: 3x2 @ 75%
95-95-95

Clean and Jerk: 3x2 @ 75%
115-115-115

Bench: 5x5
145-145-145-145-145
Forum: Workout Logs 04-16-2011, 11:39 AM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Saturday:

Warmup: 2x (10 1pKB Swings, 10 1.5pKB Swings)

Snatch: Max
95-105-115-120

Clean and Jerk: Max
115-135-155
Forum: Workout Logs 04-14-2011, 07:41 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Thursday:

"Extreme Circuits"

5 Rounds: 40:00
-4 Laps around the gym
-Lunge gym
-20 Pushups
-10 Pullups
-Gorilla Walk gym
Forum: Workout Logs 04-13-2011, 04:55 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Wednesday:

Warmup: 3x10 1.5pKB Swing

Front Squat: 10x3
120-120-120-120-120-120-120-120-120-120

Bench: 4x5
165-165-165-165
Forum: Workout Logs 04-12-2011, 06:07 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Tuesday:

Warmup: 3x10 1pKB Clean & Jerk/arm

Clean and Jerk: 3x3, 3x1
115-115-115
135-135-135

Press: 3x3
95-95-95
Forum: Workout Logs 04-11-2011, 06:45 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Monday:

Back Squat: 10x3
155-155-155-155-155-155-155-155-155-155

Snatch Pull: 2x3
120-120

Snatch Deadlift: 1x3
140
Forum: Workout Logs 04-10-2011, 10:20 AM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Sunday:

Warmup: 100 1p KB Swings

Snatch: Max
95-105-115(M)-115

Clean and Jerk: Max
115-135-155-165(M)
Forum: Workout Logs 04-07-2011, 07:13 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Thursday:

Power Clean: (60%, 65%, 70%)x3
115-135-155
115-135-155
115-135-155

Overhead Squat: Max for the Day
115-125-135-145
Forum: Workout Logs 04-06-2011, 07:15 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Wednesday:

Swimming: 1 Hour class

Front Squat: 10x3
115-115-115-115-115-115-115-115-115-115

Clean Pull: 2x3
155-155
Forum: Workout Logs 04-05-2011, 05:57 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Tuesday:

Muscle Snatch: Work to heavy single
65-85-95-105

Snatch: (60%, 65%, 70%)x3
85-95-110
85-95-110
85-95-110
Forum: Workout Logs 04-04-2011, 06:42 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Monday:

Back Squat: 10x3
150-150-150-150-150-150-150-150-150-150

Snatch Pull: 2x3
115-115

Snatch Deadlift: 1x3
135
Forum: Workout Logs 04-02-2011, 11:31 AM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Saturday:

Snatch: (65, 70, 75%)x3
85-95-105
85-95-105
85-95-110

Clean & Jerk: (65, 70, 75%)x3
115-135-155
115-135-155
Forum: Workout Logs 03-31-2011, 09:41 AM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Thursday:

Muscle Snatch: Build to heavy single
65-75-80-85-90-95-100

Overhead Squat: 2x3
115-115

Stiff-Leg Deadlift: 5x2
115-135-165-185-205
Forum: Workout Logs 03-30-2011, 02:43 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Wednesday:

Front Squat: 4x3
115-125-135-140

Clean Pull: 1x3
140

Clean Deadlift: 1x3
185
Forum: Workout Logs 03-29-2011, 04:07 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Tuesday:

Muscle Snatch: 3x3
70-70-70

Power Snatch: 5x1
75-75-75-75-75

Power Clean, Jerk: 5x1
105-105-105-105-105
Forum: Workout Logs 03-28-2011, 04:49 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Monday:

Snatch, Hang Power Snatch, Hang Snatch: 5 Sets
75-75-75-75-75

Clean, Hang Power Clean, Jerk: 5 Sets
120-120-120-120-120

Situps: 3x15
Forum: Workout Logs 03-27-2011, 07:29 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Sunday:

Run 6 Miles.

I felt like running, so I did. I ran about 6 miles, from my place to Pantano/Broadway. It was a strong pace throughout...probably just short of race effort the whole way. ...
Forum: Workout Logs 03-26-2011, 12:03 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Saturday:

Hang Power Snatch: 5x2
75-75-75-75-75

Hang Power Clean: 5x4
115-115-115-125-125

Back Squat: 3x3
135-145-155
Forum: Workout Logs 03-25-2011, 03:18 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Friday:

Run: 10:00

Muscle Snatch: 3x2
65-65-65

Push Jerk: 4x3
115-115-115-115
Forum: Workout Logs 03-24-2011, 06:17 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Thursday:

Olympic Lifting

Snatch: 8x2
65-70-75-80-85-90-95-100

Clean: 8x1
115-115-115-115-115-115-115-115
Forum: Workout Logs 03-23-2011, 07:39 AM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Wednesday:

20:00 AMRAP, 12 Rounds
-5 1hand 1p KB Swing/Arm
-5 2hand 1.5p KB Swing
-10 Pushups

Well this was a great way to start the morning. I hardly blazed through this, but I did keep a good...
Forum: Workout Logs 03-21-2011, 04:36 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Monday:

"Cindy:" 15 Rounds
20:00 AMRAP
-5 Pullups
-10 Pushups
-15 Stands

Compare to 22 Rounds, 11 November 2007: only 65% as much work done.
Forum: Workout Logs 03-21-2011, 02:36 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Body Composition Results

So I went to the "Bod Pod" today to get my body composition measured and I was very unpleasantly surprised! Here are my results:

Height: 67.5 Inches
Weight: 157.5 lbs
Lean...
Forum: Workout Logs 03-20-2011, 06:45 PM
Replies: 348
Views: 38,505
Posted By Ryan Whipple
Re: Ryan's Log.

Sunday:

Gymnastics work

I practiced muscle-up progressions, front levers, and handstands. I didn't do too well at any of them, but hey, that's the point of practicing, right?
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