Herm's Program

[Herm Blancaflor]

Morning:

5 rounds for time:
500 m row
10 burpee pullups
20:42

Afternoon:
Snatch
40/3 x 2
50/3 x 2
55/3 x 2
60/2 x 3
65/2 x 1
70/1 x 2
75/1 x 1 (PR)

[Herm Blancaflor]

"Linda"

10-9-8-7-6-5-4-3-2-1

1 1/2 BW Deadlift (141 kg)
BW Bench (210 lbs)
3/4 BW Cleans (70 kg)

Time: 30:50
OUCH

[Herm Blancaflor]

C&J
40/3 x 2
50/3 x 2
60/2 x 2
70/2 x 1
80/2 x 1
90/1 x 1
95/1 x 1
100/1 x 2...made both cleans, missed both jerks.

Rt. shoulder is a bit sore from the missed jerks. I think I need more time doing jerks from the rack. Today's lifts were mostly done with less than flattering jerks. After next week's hiatus I'm going to spend some effort on improvement in technique in both snatch and C&J.

[Herm Blancaflor]

Snatch

40/5 x 2
50/3 x 2
60/2
70/1
75/1 (tied PR)

C&J

40/5
50/3
60/3
70/2
80/2 x 3

The Jerks felt fine. Everything felt strong today!

[Herm Blancaflor]

Sat - Fran as RX'ed - 5:30

Sun - Fight Gone Bad as X'ed - 332 (Cherry Popped), 500 m row in 1:27.5 (PR), and my first Muscle-Up. Also my first time tearing my hand open, doing kipping pullups.

My kip still sucks, and I realized I need to work on my shoulder flexibility more. My Push press and Jerks are too far forward.

Today's workout - 30 muscle-ups for time

5 in 30 minutes. I stopped there because form was breaking down. Started hurting my rt. shoulder. I am going to start incorporating these in my warmups for shoulders daily... at least one per day, to correct technique.

[Herm Blancaflor]

warmup - 25 double-unders

Snatch

50/3 x5
60/2 x2
(hand started ripping again, so I stopped)

Back Squat

100/3
110/3
120/3
130/2
140/2
150/1
160/1
170/1 - this is a personal best for this year.

[Herm Blancaflor]

"Cindy":
5 pull-ups
10 push-ups
15 BW Squats

20 minutes, as many rounds possible

*I did this with a 20-lb weight vest*

17 full rounds + 5 pull-ups (PR)

[Herm Blancaflor]

"Michael":

800 m run
50 back extensions
50 sit-ups*

3 rounds for time: 33:44 - that blows!!!

*Did Glute-Ham back extensions and Sit-Ups...got to round 3 and cramped on the run, finished the back extensions but could do only one G-H situp and then cramped, so I subbed straight-legged situps for the last 49 situps.

That workout sucked. I look forward to being able to do it as Rx'ed and do it faster next time.

[Herm Blancaflor]

Pool workout at my sister's place in Union City!

10 rounds:
10 Burpees
1 pool length, touch bottom of pool, back 1 pool length (each way was 25 feet)

[Herm Blancaflor]

Took Monday off. Tired from the weekend and had no breaks during the day!

OHS
40/3
50/3
60/3
70/3
80/3 (PR)

Front Squats
100/3
110/3
120/3
130/3 (PR)

3 hours later, workout with Thom:
run 1 mile
50 st. leg sit-ups
50 double unders
50 st. leg sit-ups
50 lunges (25 each leg)
50 st. leg sit-ups
50 burpees
50 st. leg sit-ups
run 1 mile
TIME: 40 minutes