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Old 06-02-2008, 08:45 PM   #71
Tim Luby
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6-2-08 Me C&j

So the C&J experiment continues as part of my weekly strength training program--if you could call it a "program"

All done as singles:

135x1
135x1
155x1
155x1
175x1
175x1
205x1 PR by 10#
205x1
205x1
185x1
185x1
165x1 + failed shoulder press
135x1 + 3 shoulder presses
135x1 + 3 shoulder presses
135x1 + 4 shoulder presses

Cleans @ 205# went great, but the jerks were friggin' hard!
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Old 06-04-2008, 06:17 AM   #72
Tim Luby
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6-4-08 *** whoopin'

5 rounds of:
7 PUs
7 thrusters
7 ring dips
7 burpees

Time: 11:02
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Old 06-09-2008, 08:55 AM   #73
Tim Luby
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6-6 thru 6-9

6/6

Rest

6/7

With a ~50# sandbag on the beach: Ten 10-second sprints with 1 minute rest. 10 back squats during rest period

6/8

Barefoot on the beach: Fifteen 10-second sprints w/20 seconds rest

15 sprints was WAY more than I needed. 10 is even almost too much.
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Old 06-09-2008, 03:01 PM   #74
Alexander Kornishev
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Re: 6-6 thru 6-9

Quote:
Originally Posted by Tim Luby View Post
6/6

Rest

6/7

With a ~50# sandbag on the beach: Ten 10-second sprints with 1 minute rest. 10 back squats during rest period

6/8

Barefoot on the beach: Fifteen 10-second sprints w/20 seconds rest

15 sprints was WAY more than I needed. 10 is even almost too much.
Man! 15 sprints in the sand... sounds very rough... I should try that. Do you think it can be hard on your knees?
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Old 06-10-2008, 08:23 AM   #75
Tim Luby
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Re: 6-6 thru 6-9

Quote:
Originally Posted by Alexander Kornishev View Post
Man! 15 sprints in the sand... sounds very rough... I should try that. Do you think it can be hard on your knees?
It was just fine on my knees. I think sand is the safest surface to run on. My calves and feet were a bit sore, but that was just from "running the right way" (meaning barefoot)

Sprinting barefoot on the beach is about as good as it gets!! The post-workout dip in the ocean is great motivation!
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Old 06-10-2008, 07:21 PM   #76
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6-10-08 C 'n' J

5x2 of clean and jerk with 185# (about 90 percent of my 1RM)

Tough stuff! Doubles are interesting because you're so close to your 1RM, yet ya gotta do it twice!

After my 5x2, I did two singles of 155# clean and press. Cleans were cake, 1st press was tough, second one was easy. I applied what Rip said about using the torso on the press and it worked! No surprise there.
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Old 06-11-2008, 07:19 AM   #77
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6-11-08 "Luby gone bad"

Gant's hybrid program has really hit a nerve with me (in a good way). I was going to do Cindy today, but then I nixed it because it's too long, as per Gant's guidelines. Then I was going to do a 10-minute Cindy, but then I realized it didn't have any strength bias. So, I finally landed on the following:

Five 135# thrusters
5 ring dips
5 pull-ups

Do as many rounds as possible in 10:00

7 rounds

Nasty stuff!

Today was tough considering my C&J workout was completed just ~10 hours earlier. However, I think there is plenty of value in alternating day/night workouts. Yet another variable to throw in the mix. Having more or less rest going into any given workout throws the body off and can possibly stave off adaptation. Looks like I have something else to experiment with now!
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Old 06-15-2008, 06:31 PM   #78
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6-12 thru 6-15

6-12

Rest

6-13

ME day

Squat to 12" box w/~50# of chain

4 DE sets plus
3 ME sets: 225x2, 255x1, 225x2

Currently resetting after going to the 9" box for a few weeks. At 255#, I had a tough time getting out of the hole, but plowed thru the 2nd half of the lift. Went back down to 225# cause I didn't want to risk getting stuck

Ring dips with ~25# of chain

4 DE sets plus
3 ME sets: 45#x1, 55#x1, 65#x1

Deadlift w/~50# of chain

4 DE sets plus
3 ME sets: 335x1, 365x1, 385x1

Best lifts of the night. Felt the stongest by far

6-14

1-minute rest Lynne

(Bench (180#)/PU [rings])

16/10
8/8
6/5
5/4
4/4

(I think)

My BW is all over the place lately (<180#). Been off the carbs for almost a week. Was lighter the first coupla days but then crept back up. Feeling healthy and strong though and that's all that matters.

6-15

10 rounds of:
Heavy bag 30 seconds full intensity, squat 10 reps of 135# in the next 30 seconds [and then back to the bag]

Holy crap! This is quite possibly the hardest workout I've ever done. 80% humidity did NOT help in the least. I can't believe I completed the 10 squats in each round before the 30-second mark. By round 4, I was almost certain it wasn't gonna happen.
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Old 06-17-2008, 07:35 PM   #79
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6-17-08 heavy bag/push-up intervals

Legs are still crippled. Praying that they're better by tomorrow morning.

Workout:

Ten 1-minute rounds
Box at full intensity 30 seconds, do 10 push-ups in the next 30 seconds (and rest if possible!!!)
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Old 06-19-2008, 07:41 PM   #80
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6-18 thru 6-19

6-18
Rest

6-19
3 rounds of
Power cleans 165x10
Ring dips BW+25x10

Time: 12:36

Heavy metcons rock. Thanks Gant!

Today's workout felt great despite lingering DOMS from Sunday's 100 squat workout.
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