XFit-Baghdad’s BodyBlog

Snatch - 45×3, 65×1, 85×1, 95×1, [105×1 (1RM)]       Clean and Jerk - 95×1, 115×1, 125×1, 135×1,                  [145×1 (1RM)]

Russian Twists - 4kgx10, 10, 10                     
                Ball Lifts - 15, 15, 15

Music - Afro-Cuban All Stars, 12 Stones, Lenny Kravitz, Benjamin Gate, Dr. Dre, Afro Celt Sound System, Gorillaz, TobyMAC

3 Position Snatch - (WU) 45×3; (WS) 85×1, 1, 1
Snatch Balance - 85×1, 115×1, 1
Pull Ups - 7, 4, 4
Ab Wheel - 15, 15, 15

Circuit (21, 15, 9)  Time: 4:36
Thrusters (65#), KB Figure 8’s (20kg)

Music - Tina Turner, Dire Straits, Rolling Stones, Liz Phair, Jurassic 5, Gang Starr, Reliant K, Ziggy Marley, Audioslave

Front Squat (WU) 45×5, 75×5
                 (WS) 141×3, 3, 3, 3, 3
Snatch Pull 90×3, 3, 3
Jerk (WU) 90×3
      (WS) 155×1, 1, 1

Circuit
Time: 8:30

20 KB Swings
10 Bench Jumps
15 KB Swings
5   Bench Jumps
500M Row
5 Bench Jumps
15 KB Swings
10 Bench Jumps
20 KB Swings

KB = kettlebell
WU = Warm Up
WS = Work Set

Music - Wyclef Jean, Doobie Brothers, Genesis, Jeffrey Osborne, Woody Rock, Gospel Gangstas, POD, Run DMC, Credence Clearwater Revival

Squats - (WU) 135×5, 185×5, 225×5, 275×5
            (WS) 335×3, 3, 3, 3, 3
Clean DL - 177×3, 3, 3
Push Press - 158×4, 4, 4, 4, 4
Chins - 10, 10, 10
GHD Sit Ups - 15, 15, 15
Russian Twists - 5kgx20, 20, 20

Music - Third Day, Ozomatli, Doobie Brothers, Gospel Gangstas, Nine Inch Nails, Rod Stewart, Oleander, The Beatles, Incubus, Afro Cuban All Stars, Blue Oyster Cult

Recommended Disc - Rebop - The Savoy Remixes.  If you like Digable Planets, Gang Starr or Tribe, you may like this disc.

Recommended Reading - McDonaldization of Society by George Ritzer.  Great book for getting you thinking about our social programming and what we have come to accept regarding what we expect from our interactions with business and the broader society.

Muscle Snatch + 2 Snatch Balance
45×1, 1; 55×1, 1

Snatch - 85×1, 1, 1, 1
Clean/Jerk - (WU) 45×2; 95×1, 1; (WS) 120×1, 1, 1, 1

Music - Dave Matthews Band, Family Force 5, Don Henley, Georgia Satellites, NWA, Sex Pistols, Samira Saeid, Delirious?, Van Halen, J. Geils Band

Snatch - 45×3, 65×1, 95×1, 115×1
Clean/Jerk - 45×3, 65×1, 95×1, 135×1, 145×1, 150×1

My left shoulder and elbow were really bothering me today.  My technique on these two lifts is horrible.  I’ll have to improve if I want to reach my year end weight goals (Snatch - 185/ Clean&Jerk - 225).  Ambitious, I know.  If you don’t push, you never know where your limits are.  I could play it safe and have goals I know I can meet.  Or - I can really push myself and find out what I’m really capable of.  I choose the latter.

Music - Digital Underground, AC/DC, Bette Midler, Red Hot Chili Peppers, Will Smith, 12 Stones, Adema, Missy Elliott, Peter Gabriel, Steel Pulse

Tall Snatch + 2 Snatch Balance - 67×1, 95×1, 105×1
Ovrhd Squat - 115×2, 135×2, 145×2
Chins - 12, 12, 12

3 Rounds Time: 12:32
250M Row, 30 Crunches, 30 Flutter Kicks

Good workout today.  Really enjoyed it.  Although they put TVs in the pit where the squat rack is located.  That causes me to lose focus at times.

Music - Big & Rich, DMX, Credence Clearwater Revival, Rod Stewart, Doobie Brothers, Ice Cube, Emmylou Harris, Digital Underground
I didn’t know a doobie was a marijuana cigarette until I was an adult!

19 AUG - REST DAY

20 AUG

Front Squat WU (45×5, 89×3), 135×3, 3, 3
Snatch Pull - 205×3, 199×3, 3
Jerk (hvy singles) 157×3

3 ROUNDS TIME: 12:36
12 Pull Ups
10 Hanging Knee Raise
8 Power Cleans (135#)

Good workout today.  Back’s a bit stiff, but I’ll survive.

Music - FeFe Dobson, Alien Ant Farm, AC/DC, Green Day, Johnny Cash, Jurassic 5, TheKLF, Big&Rich, Rage Against the Machine, Public Enemy, Woody Rock

FeFe’s awesome.  If you like rock with female vocals, she’s a keeper.

Recommended Reading - Life As We Do Not Know It by Peter Ward.  Ward’s a paleontologist (think of Sam Neill’s character in the Jurassic Park movies).  The book is directly about understanding how we would recognize life on other planets (astrobiology).  I’m still in the beginning; where he explains how we define life on earth.  Really an eye opener.  It reaffirms that there’s so much we still don’t know about ourselves.  Anyway, it’s a good read and I’m learning alot from it.

Recommended Disc - Buddy Guy - Damn Right I’ve Got The Blues! -If you like rock music, you’ll love Guy.  His sound is a lot more raw than what you imagine when you blues musicians.  But, his musicianship is outstanding and the songs reach into you.  Great music.

19 AUG - REST DAY

20 AUG

Front Squat WU (45×5, 89×3), 135×3, 3, 3
Snatch Pull - 205×3, 199×3, 3
Jerk (hvy singles) 157×3

3 ROUNDS TIME: 12:36
12 Pull Ups
10 Hanging Knee Raise
8 Power Cleans (135#)

Good workout today.  Back’s a bit stiff, but I’ll survive.

Music - FeFe Dobson, Alien Ant Farm, AC/DC, Green Day, Johnny Cash, Jurrasic 5, TheKLF, Big&Rich, Rage Against the Machine, Public Enemy, Woody Rock

FeFe’s awesome.  If you like rock with female vocals, she’s a keeper.

3 Rounds - Total Time:  15:21

Rope (250 jumps)
Push Ups (30)

Music - Black Sabbath, Beastie Boys, Run DMC, Don Henley, Scorpions