8-13
Clean and jerks 135
Pullups
Sit ups

8-12
Clean 230
Jerk 225
Heavy fs

8-5-11
Heavy bs
10-8-6-4-2-1
Fs 155/pull ups

8-4-11
Bs 250
Rounds of bs 215
And calf raises

8-3-11
Bs 250
Rounds of bs 215 and pullups

Bs 260
Then 4 rounds @ 220
2 bs 7 pull ups
Then
3 rdl 10 db sp

Today
Sp/ohs
3-3-3
105-120-135
Fs heavy
230
3 rounds
2 fs 185-5 gm 95-10 hspu- 10 hanging leg raises
Then 5 rounds 1 fs 195/ 5 pull ups

7-30
Bs 235 a2g
4 x's
3 bs 185-5 fs 135-7 push ups- run 300
11:09

7-29
Bs 245
Then bs wod

7-28
Bs 245 a2g
Then bs/fs with pull ups

7-27
Rest

7-26
Ohs-fs-bs
185-215-265
Then 3x2 with 185

Today is 7-25 rest day due to class, stetching and bw squats

Weight on 7-23 was 135....

7-24-11
Really sore everywhere... Worked up to heavy single on bs. Perfect form up to 245. Then did 3 rounds, 3 bs @ 185, 10 abs, 20 calf raises

7-23-11
3-3-3 day on bench/shoulder press
Sp: 105-120-135
bench: 150-175-195
Then did 4 rounds of 3 front squat- 3 back squat- bike one minute-10 abs

7-22-11
Heavy single on ohs-fs-bs
185-215-260
Then did hamstring work

23 minutes 32 seconds lifts were easy runs were brutal

Yesterday did 5 rounds of run 400,20 dead lifts 20 push up, 10 dead lifts, 10 push ups

Missed a few posts, have been doing hamstring workouts since right quad has been sore

Today 7/11/11 rest

7/7/11
Mobility dyn warmup
Then 1 min on 30 off for 4 rounds of bike then 50 clean and jerks @ 155 total time 15 min

July 5th (duplicate post somewhere)
Cardio then good mornings 5x5 95-115-125-135-145 with abs and mobility

July 5th cardio with pull ups/pushups etc. Hamstrings are very sore

July 4th
Rdl workout
Lots of warm up and mobility
3 rounds
5 rdl 235
15 leg raises
10 pullups
10 reverse hypers

July 2
Good morning workout
95-105-115-135-145-155
10-8-6-4-3-3-3
Mixed with leg raises and pull ups

5x @ 220
Then
6 rounds 5-7-9
Bs 205 box jump pullup
Rounds 3-6
Rdl 205-bj-pu

6/27/11 mobility then tabata bike and pull ups/abs

6/25/11 did amrap 20 minutes of 5 c2b pull ups, 10 jumping push ups, 15 squats, 5 good mornings or 5 split squats

6/24/11 tons of mobility then did 7 rounds of 3 cleans 6 pushups 9 squats. Mixed in squat cleans weigh=185

2x2 @ 220 with 2 minutes rest then. 1 bs every 30 seconds for 6 minutes. Then set of 2 @ 240 6/23/11

8 sets of 3 split squats 6/23/11 mobility work

Today
Smolov day 3
4x5 180
3x 195
2x2 210
1x 235 x3 with 5 breaths in between
Abs/mobility

6/18/11
5-5-5 shoulder press for 170 max
Tabata
Bike, sit ups,

3x8-170
5x180
2x2-195
1x210x3

Yesterday... Pushed for time so did hip mobility rolled out then 4 rounds 5 push press-10abs-10 jump squats 5:19

Week off for deload,
Ran hills yesterday

Today day of 6 week smolov cycle
3x8@170
5x@180
2x2@195
1x210
Hip mobility prior
Abs or pullups between all sets

6.13.11

5 rounds
5 dead lifts
5 hang cleans
5 push jerks
20 double unders
8:48 using 75#

PWO
3x20 second hollow rocks with 10 seconds rest
3x30 second planks
post by Ashley

6-6-11

Ashley's workout
1 round Tabata on bike
10 minute warm up

4 rounds of
3 x 3 Deadlifts, 6 Burpees
1 minute rest
1-2:12
2-2:15
3-2:15
4-1:56
then 3x20 seconds hollow rocks

6-5-11
Early morning two rounds of tabata on bike
Then few hours later
3 Front/back thrusters-10 pullups
95-115-135-145-155-135
Then
Good mornings 95# 5x10
With hanging leg raises

Clean and jerk day
Dynamic warm up, rode bike..

5-5-5
135-165-185
About 5 seconds between lifts
Then
3x5
5 hang clean / 5 jerks @ 135

6/2/11 531 back squat day

glute activation, squats, foam roll

5-3-1 190-215-240(4)

then did 260x1, then 3 rounds of 5 @ 185 with leg raises and 60 sec rest then 2 sets of 5 of good mornings at 135

Tuesday May 31, 2011

warm up on bike, foam roll, glute activation

3 rounds of tabata on stationary bike with hanging leg raises in betwee

then, 5 rounds of 10 hip thrusts @ 185 with 10 leg raises

531 front squat
Dyn warm up with foam roll
3-3-3+
150-175-195(5)
then
5x10@120 w/ 60 sec rest

Quick warm up then did 'murph' 1 mile then 100 pull ups, 200 push ups, 300 squats (10 rounds 10-20-30) 1 mile
45:49
Then max ground to overhead within 5 minutes
205

Glute activation/dynamic warm up/ rolled out

531 back squat day
3-3-3+
175-200-225(7)
(5 split squats/7 leg raises in between I usually always do this...)
Then
5x10 @ 140 + 5 leg raises after (60 sec rest between rounds)

That's it, cool down stretch. Very tired today, power out last night not much sleep.

5-27-11
Glute activation, rolled out, dynamic hip

4 rounds of...

3 rounds: 3 cleans 6 burpees 9 jump squats

Rest one minute

5-25-11
5-3-1 deadlift day.. Feel shitty, hungry and tired currently 8 pm haven't eaten since 11.

3-3-3+
255-290-330 (4) terrible

Then 5 rounds of 5 rdl @ 215 w/ 60 seconds rest

Short warm up then 531 shoulder press
3-3-3+
105-120-135(6)
then
3 rounds
20 pushups/20 single leg hip thrust/20 pull ups/20 hanging leg raise/5 push press @ 135
Tired and sick feeling temperature in garage close to 100

Front squat 531
5-5-5+
140-160-185(10)
3 split squats/ 5 leg raise between sets
then 5x10@ 120 w/ 60sec
Then 5x8
Calf raise w/120 ab raise

Tired, preworkout supplement n.o. something...

Normal glute actuation warm up with rolling out and additional hip mobility and band good mornings

Work: 5-5-5+
165-190-215(10)
With lunges/leg raises
Then 2x3 135 w/ 35 lb db hanging off each side
Then
5x10 w/ 60 sec rest 140 lb back squat

Feel smoked, took preworkout supplement no ignite (basic preworkout no boost with added caffeine and green tea.....) not as big a hit as no explode but I only took half dose

5.12.11 and 5.15.11 for reference

5/3/1 day for FS (5/15/11)

• 3-3-3 150-175-195(x4) 4 is horrible for me, was really tired.. 
• 5x10 w/ 60 sec rest @120

5/3/1 day for Squats (5/12/11)

• 5-3-1 185-210-235(x6)
• 5x10 w/ 60 sec rest @ 135
• 3x10 HT @ 135
• 3x10 calf @ 135

Where is this place?

We are in charleston, sc. We are not an affiliate of anyone nor do we claim to be. Email for membership info.

How often to train?

Training is based on your goal. My goal is strength, stamina, agility, and single digit body fat. Diet is huge, eat to support what you do. Food=Fuel

5.19.11 metcon

Glute activation warm up
Workout:
Tabata-ohs with PVC, hanging leg raise, back extension/ghr, pull up/hip thrust... Good burner limiting factor was pull ups @ 11 and leg raises @ 15 seconds of each round

5.18.11 Bench

 5-5-5(+) 140-160-185 (10)
5x10 @ 120
with leg raises and bent over rows.

5.17.11 Deadlift

DeadLift 5/3/1	5	5	5(+)
G	235	275	305 (10)
RDL
5x8 w/ 60 sec rest	220
Squat 5/3/1	3	3	3(+)
A	75	85	95 (4)
GM 3x5	50
BS 2x10	60
PWO 5 min AMRAP
7/7 push up/situp	average  8.5
7/7 pull up/squat	average 6.5

5.16.11 Shoulder Press

Shoulder Press 5/3/1	5	5	5(+)
G	110	115	125(7)
A	45	50	55(12)
3x5 HSPU w/ 60 sec rest

Day 1 Microcycle 5.15.11

Training Split

• Monday: Front Squat 5/3/1 + accessory
• Tuesday: Shoulder press + shoulder based met con
• Wednesday: Deadlift 5/3/1+accessory
• Thursday: Bench 5/3/1+met con
• Friday: Back Squat 5/3/1 + accessory

Food: What? When? How Much?

• What? Real food! Meat (eggs, fish, chicken, tuna, steak, beef..whatever)
• When? 75% post workout, 25% before 
• How much? Generally I try for 1g/lb lean mass.. OR being more realistic each meal should be largely protein based, with good fats and good carbs.

Training

There are tons of theories and tons of opinions on this. I have experimented with MANY programs and have found that 5/3/1 (google it) works for me. I train as follows. 5/3/1 of the major lift then a metabolic conditioning workout, (youtube "crossfit").

Goals (short term)

Squat 315/Deadlift 405/Shoulder Press bodyweight (usually around 180)

Training smarter to avoid injury, prolong your longevity, and basically stop sucking.

Everyday I read a ton of blogs most suck. So why is this different? Different because we combine functional lifts and factor in everything we can think of to get the most out of a workout. You'll see what I mean, as it will be spilled out little by little.