Topic: terry's training days

[Terry McIntosh]

dec 22

back squat 275 x3x5
clean deadlift 220 x3x3
push press 150 x5x5
bent row 110 x8x3
weighted ghd situps 45 x6x3

dec 23

mid hang muscle snatch 115 x3x3
2 position snatch 110 x4 sets

4 rds for time
250 m row
7 db clean + push press (2, 30 pd dbs)
8:19

[Terry McIntosh]

dec 24 rest

dec 25
warm up: row 300 m
front squat: 175x3, 190x1, 180x3, 190x1, 185x3
snatch pull: 190 x3x3
rack jerk: 155x1, 150x1x2

3 rds for time:
10 sandbag halfmoons (50 pd)
10 clapping push ups
2:34

dec 26
warm up: row 300 m
power clean: 150 x2x3
overhead sqaut: 150x2x2

3 rds for time:
100m sprint
15 kipping pull ups
4:10

[Terry McIntosh]

dec 27
rest

dec 28
heavy singles
snatch 135
clean and jerk 175
front squat 275

3x 10 knee to elbows

[Terry McIntosh]

dec 29
Back squat - 315 x 2 x 4
Snatch deadlift - 205 x 2 x 3
Push press - 155 x 4 x 5
Bent row - 95 x 6 x 3
Hanging leg raise - 3 x 15


dec 30

Muscle snatch - 115pds x 3 x 3
Power clean + clean + jerk 135pds x 4 sets

20-15-10 reps of:
KB swings - 35% BW
Kipping pull-ups
3:20

dec 31
rest
 
jan 1

Front squat - 225 x 3 x 5
Snatch pull - 180 x 2 x 3
Rack jerk - heavy single 185

3 rounds for time of:
500 m row
30 sit-ups
10 box jumps
13:20


jan 2

Tall snatch - 55 x 3 x 3
Power snatch + snatch - 115 x 4 sets
Snatch balance - heavy single 45

For time:
5 kipping pull-ups
20 push ball - 10% BW
10 kipping pull-ups
15 push ball
15 kipping pull-ups
10 push ball
20 kipping pull-ups
5 push ball

4:53

[Terry McIntosh]

sat jan 3
rest

sun jan 4

warm up: 300 foot sweeps (plus another 600 during rest between reps)
Snatch - heavy single 145
Clean & jerk - heavy single 185
Back squat - heavy single 325
Glute-ham raises - 3 x 15

[Terry McIntosh]

jan 6

judo: worked pin escapes and foot sweeps

Muscle snatch - 115 x 3 x 3
Clean + push jerk + hang clean + jerk - 115 x 3 sets
3 rounds for time of:
200 jump rope
20 kipping pull-ups
10:07

jan 7

rest

[Terry McIntosh]

jan 8

front squat heavy single (275)
rack jerk 155 x1x3

3 rds for time
400 m row
10 box jumps
5 clapping push ups
8:54

jan 9

judo: a ton of sparring, worked combinations and throw variants

jan 10
rest

jan 11
max efforts
snatch 155
clean and jerk 185
front squat 275

felt ok, my form sucks and i know i can get more weight up

jan 12

snatch 135 x1x4
clean and jerk 155 x1x4
front squat 235 x2x3
10 ghd sit ups + 2 russian twist- 3 sets

jan 13

judo: learned a new throw, three 3 minute rds of sparring

power snatch 125 x2x3
power clean + 2 jerks 150 x1x3

3 rds time
15 kipping pull ups
10 kb swings 20kg
3:32

notes: havent trained any pk in more then a month. mostly due to exhaustion and my body adjusting to doing performance menu workouts 5 days a week  . I do plan to train pk regularly very soon, and even go to the padded gymnastics gym and work some tricking.

[Terry McIntosh]

jan 14

Snatch - 135 x 1 x 4
Clean & jerk - 155 x 1 x 4
Back squat - 290 x 2 x 3

For time:
200 m row
20 sit-ups
300 m row
30 sit-ups
400 m row
5 burpees

6:23

[Terry McIntosh]

aw balls!

i haven't posted here in a week due to the fact that i work at the white house gift shop. yea, inaguration was fun... 

i did manage to sqeeze in a few workouts but i'll just start up with what i did yesterday.

sun jan. 27

Snatch - 140 x 1 x 2
Clean & jerk - 175 x 1 x 2
Front squat - 245 x 1 x 2

horray back on track
horray no more sleeping in my store
horray millions of people are gone

HORRAY 

[Terry McIntosh]

jan 26

snatch 155 x1
clean and jerk 175 x1x2
front squat 295

ran a little less then a mile
worked on top outs

[Terry McIntosh]

jan 27

judo: worked rolling chokes, ground fighting, and foot sweeps (my foot sweeps feel a lot better!)

Mid-hang muscle snatch - 100 x 2 x 3
Power snatch - 125 x 1 x 3
Power clean & power jerk - 140 x 1 x 3
Pull-ups - 3 x max (8,6,7)
Knees to elbows - 3 x 15

[Terry McIntosh]

jan 28

clean and jerk 185 x1
snatch 145 x1x2
back squat heavy single 335
weighted ghd situps 3x10 45pds

pk: worked on the kip at the top of a top out and kong vaults w/ rolls

jan 29

snatch 125 x1x3
clean and jerk 150 x1x3

3 rounds for time:
10 kb swings 20 k
10 sandbag shoulder cleans 100 pds
4:39

judo: worked passing the guard, ground sparring, and tournament sparring.

im tired 
 

[Terry McIntosh]

fri 30

rest

sat 31

Snatch - 140 x 1 x 2
Clean & jerk - 175 x 1 x 2
Front squat - 280 x 1 x 2
Kipping pull-ups - 3 x max (21,15,9)

sun 1

rest

[Terry McIntosh]

feb 2

muscle snatch - heavy single 155
snatch 135 x1x3
clean + jerk 150 x1x3
front squat 265 x1
weighted ghd sit ups 55 pds 3x10

pk:

wall runs and tic tacs for about an hour

[Terry McIntosh]

feb 3

judo practice: work on ground turnovers and passing the guard. also, worked some throw varients.

ok, so last thursday during judo i basically got a very mild concussion. i thought it was fine but started getting a head ache during practice again. so i took it light and may take a few days off from training. i feel fine but just want to be safe. i guess that kind is to be expected when you get thrown around 3 times a week  . its cool though.

[Terry McIntosh]

 

[David Glass]

You seem to be doing an outstanding job, but, what's with all the Clean+Jerk?

How about some OHS, deadlifts, thrusters... also, are they squat cleans or power cleans

BTW... 200 jump ropes... time for double-unders?