Friday 07/10/09

Warm-up

Back squat: 185x3, 215x3, 240x4

Bench press: 130x5, 150x5, 165x13

Felt great after this workout. Numbers are coming up.

Saturday 07/11/09

First day back at work after 3 shifts off. Busy as hell. Rest day.

Sunday 07/12/09

Clean and Jerk: 125x3, 145x3, 165x3

Deadlift: 245x3, 280x3, 315x3

Back was very tight, tender and sore from too much sitting at work the previous day. The deadlifts were extremely weak, probably also due to following the C&J's I was planning on going for reps on the last set of 315 but those 3 reps were a struggle today.

Monday 07/13/09

Extensive warm-up

Kick boxed 12x3 minute rounds with core work in between rounds for one minute.

Tuesday 07/14/09

At work, rest day.

Wednesday 07/15/09

Surfed for 2 hours than walked around the Farmer's market at the St. Augustine Pier and bought some fresh food. Fun time.

Warm-up

Workout: Power cleans: (de-load week): 70x5, 90x5, 110x5

Overhead Press: 115x5, 135x3, 150x3

Good workout, pressed felt strong.

Thursday 07/16/09

Walked and sprinted with Yogi for over an hour early in the morning.

Skills warm-up: handstands, flags, muscle-ups, levers, O'lift warm-up

Workout: Power snatch: 90x3, 105x3, 120x3

Back squat: 200x5, 225x3, 250x7

Great workout today. The sprints first thing in the morning were light, springy and fast. The power snatches felt fluid and the back squats felt real strong. 250 for 7 reps is awesome!

Surfed for about one hour later in the day. Small, but fun.