Brian PCF's Blog

Tuesday 101221

Warmup
5 Rounds
3 Power Snatch, 45
3 Snatch Balance, 45
3 Handstand Pushups (HSPU)

WOD
Power Clean 5x2x180

Wendler Deadlift
3×280
3×320
7×360 (=445 T1RM)

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December 21, 2010 Posted by | Uncategorized | Leave a comment

Thursday 101216-Monday 101220

Sick, taking it easy.

December 21, 2010 Posted by | Uncategorized | Leave a comment

Wednesday 101215

Handstand Pushup Volume Training
Minutes: 15
Total: 41
Reps: 33333333333322

Rack Jerk
165x5x2

Wendler Press
112.5×3
130×3
145×7

December 15, 2010 Posted by | Uncategorized | Leave a comment

Tuesday 101214

Feeling like I’m getting sick, but wanted to run since I skipped Friday.

Run
400mx4
Goal: 1.0xMile Pace = 86.7
Rest: 1.5xWork

Splits:
85.3
84.5
92.0
111.7

Rest: 135s

Notes: Felt pretty crappy on 3 and 4 but got it done.

December 14, 2010 Posted by | Uncategorized | Leave a comment

Monday 101213

Snatch
5x2x115

Wendler High Bar Back Squat
197.5×5
227.5×5
255×10

December 13, 2010 Posted by | Uncategorized | , , | Leave a comment

Sunday 101212

Scheduled Rest Day.

December 13, 2010 Posted by | Uncategorized | Leave a comment

Saturday 101211

Scheduled Rest Day.

December 13, 2010 Posted by | Uncategorized | Leave a comment

Friday 101210

Unscheduled Rest Day.

December 13, 2010 Posted by | Uncategorized | Leave a comment

Thursday 101209

Wendler Front Squat
142.5×5
165×5
187.5×5

Wendler Deadlift
260×5
300×5
340×7

December 13, 2010 Posted by | Uncategorized | Leave a comment

Wednesday 101208

Rack Jerk
4x3x142.5

Wendler Press
105×5
122.5×5
137.5×9

December 13, 2010 Posted by | Uncategorized | Leave a comment

Tuesday 101207

Run
Goal:
Type: Speed
Intervals: 8
Distance (m): 200m
Mile Pace (s): 43.1
% Goal Pace: .85
Goal Pace: 36.7
Range + or – (s): 3
Rest (X * Work): 5

Actual:
Interval (s):
39.6
38.3
36.7
37.4
38.4
40.2
38.1
40
Rest (s): 180

December 13, 2010 Posted by | Uncategorized | Leave a comment

Monday 101206

I’ve been training sporadically, nothing too structured. Don’t feel too bad though, probably needed a rest from the higher weight Wendler anyway.

Squat Snatch
3x4x100

Wendler High Bar Back Squat
5×185
5×215
12×240

December 6, 2010 Posted by | Uncategorized | Leave a comment