Jeff Crow's Master's Log

[Jeff Crow]

June 22, 2012

3 mile walk with wife upon waking

June 23, 2012

Rest

June 24, 2012

Front Squat 3x3@65,75,85%
95/3 110/3 120/3 125/3 130/3 135/3
140/1 142/1 145/1 147/x

Snatch max
90/1 95/1 99/x,1 101/1 103/1 105/x,1 108/x,x,x 90/1,1

Clean & Jerk max
100/1 111/1 120/1 122/x

Clean Pulls
120/3 125/3 131/3

June 25, 2012

Rest

[Jeff Crow]

June 26, 2012

Back Squat 3x3@70,80,90%
120/3 140/3 155/3
160/1 165/1 167/1 169/1 171/1

Snatch 20/20
80kg/20x1 (with a double on set 19) no misses

Log Clean & Press 3x3@70,80,90%
170#/1+3 200/1+3 220/5+5
230#/1+1 240/1+1 245/x

Tire Flips 10,7,5

Pullups
bw/5 +20#/5 +40/3,3 +50/3 bw/5

[Jeff Crow]

June 27, 2012 Rest

June 28, 2012 bw 233.2

Clean & Jerk 20/20
100/20x1 no misses

Axe Deadlift 3/2/1@70,80,90%
373#/3 413/2 463/1,1,1

Incline Press 3x3@70,80,90%
185/3 215/3 235/6,3,1

Yoke Walk
80 feet/ 250#, 430, 520, 610
40 feet/ 610#, 520, 430

Pullups
bw/12,8,7,5

[Jeff Crow]

June 29, 2012 Rest

June 30, 2012

Front Squat 3x2@70,80,90%
100/2 115/2 130/2 137/2 140/1

Snatch max
90/1 95/1 101/1 105/x 100/1

Clean & Jerk max
110/1,1,1

Snatch Pulls
90/3,3,3

Bench Press
225#/14

Pullups
bw/14

Hyperextension 3x10
Hip Flexor 3x10


July 1, 2012 Rest

[Jeff Crow]

July 2, 2012 Rest

July 3, 2012

Back Squat 3x1@75,85,95%
130/1 140/1 151/1 160/1 165/1 171/1

Snatch 20/20
90/21x1 missed 2nd attempt then hit 20 in a row with double on last one

Log Clean & Press
180#/1+3 210/1+2 230/3+2
240#/1+1, 1+1 245/1+1PR 220/1+5

Tire Flips 11,7

Bench Press
225#/14 250/3 275/2

[Jeff Crow]

July 4, 2012 Rest. Happy Independence Day!!!

July 5, 2012

Clean & Jerk 20/20
110kg/20x1

Axe Deadlift 3x1@75,85,95%
378#/1 428/1 478/1 493/1PR

Incline Press 3/2/1@75,85,95%
205/3 225/2 250/1 260/1 275/1PR

Farmers Walk 50 feet
110#/1 200/1 250/1,1

1A Good Mornings
50/5 70/5 90/5
1B Pullups
bw/5 +25#/5 +35/5

Crunches 3 sets

[Jeff Crow]

July 6-8, 2012 Rest

July 9, 2012

Back Squat 3x5@65,75,85%
115/5 135/5 145/1 151/5 160/3x1

Clean & Jerk
100/1,1 109/1,1 113/1 118/1 120/1

1A Bench Press 3x5@65,75,85%
185#/8 225/6 245/8

1B Pullups
bw/4x6

Hypers 3x10


July 10, 2012

Power Snatch
80/1,1 85/1,1 90/3x1

Axe Deadlifts
413#/1 413+1chain/1 +2chn/1 +3chn/1 +4chn/1 +5chn/1 +6chn/1
433#+6chn/1 453+6chn/1
453#/1 473/1 503/x

Yoke Walk 80feet
250#/2 430/2 570/2

T-Bar Rows 4 sets

Hypers 1x1 min

[Jeff Crow]

July 11-16, 2012 Rest (family vacation, job changing stress, etc.)


July 16, 2012 bw 240.2

Early morning MetCon (intervals runs with pushups) and mobility

July 17, 2012 bw 236.8

Back Squat 3x5@65,75,85%
245#/5 285/5 325/6
325#/1 335/1 345/1 355/1 365/1

Clean & Jerk 6x3@70-80%
90/3+1, 3+1 95/3+1, 3+1, 3+1 100/3+1
105/1+1 109/1+1 113/1+1

1A Bench Press 3x5@65,75,85%
185#/5 225/5 245/9
265#/1 285/1 305/1 315/1

1B Pullups
bw/8x6

Hypers bw/20,10,5

[Jeff Crow]

July 18, 2012
Early AM
2 mile walk
Pushup ladder 100 reps
Mobility

July 19, 2012
Early AM
3 mile walk

July 20, 2012

Front Squat 3x3@65,75,85%
90/3 105/3 120/3
125/1 129/1 133/1 138/1

Snatch 6x3@70-80%
80/3,3,3,3,3,3
85/1 90/1 95/1

1A Military Press 3x5@65,75,85%
125#/5 145/5 165/5
175#/1 185/1 190/1

2A Pullups
bw/3 +20#/3 +35/3 +45/3 +55/3 +25/6,6 +45/5

Bent Y's 3 sets
Hypers 1 min.

[Jeff Crow]

July 21, 2012 Rest

July 22, 2012

Snatch 90+% zone (4-10 reps)
95/1,1 100/1,1 102/x,1 95/x,1,1 97/1 100/1

Clean & Jerk 90+% zone (4-10 reps)
115/1,1 120/1,1 122/1,1

Deadlift 70-80% zone (12-24 reps)
345#/6 365/6 385/6 405/6

T-Bar Rows
135#/8 160/6 180/4 205/3,3 180/5