XFit-Baghdad’s BodyBlog

3 Position Snatch - 95×3, 3, 3, 3, 3
SN Push Press - 115×5, 5, 5, 5, 5
Snatch Pull - 135×3, 3, 3
Front Squats - 115×3, 3, 3, 3, 3
Rev Back Ext. - 110×10, 10, 10

NOTES: Good workout.  My plan is to take Sundays off, but the Super Bowl’s on at 0200 Monday morning.  I figured that even if I lifted on Monday, I won’t be paying attention since the game will still be on.

MUSIC: Big Daddy Kane, J. Geils Band, Buena Vista Social Club, Steel Pulse, Young MC, Family Force 5, Blackstreet, Public Enemy, Gary Numan 

Crazy 8’s - 8×40M sprints in 20 minutes

21-15-9  Time - 15:30
Cleans (135#); Dips

NOTES: Good workout.  I had to change my workouts a little.  Doing the Olympic lifts workout wears me down too much to do much of anything on the next day’s workout.  SO, I’m experimenting with doing my sprint work and a crossfit routine on that off day.  I’ll see how I feel after a week or so.  If today is any indication, I can say that this routine will work well.

MUSIC: Bootsy Collins, Shaggy, Ice Cube w/ George Clinton, Tony! Toni! Tone!, Herbie Hancock, N’Dea Davenport, Public Enemy w/ Anthrax, Public Enemy

Pwr Snatch - (WU) 45×3; (WS) 95×3, 3, 3, 3, 3
SN Push Press/OHS - 95×1+3, 1+3, 1+3, 1+3, 1+3
SN Shrugs - 155×5, 5, 5
Stiff Leg Deadlift - 185×5, 5, 5

NOTES: Good workout today.  The Push Press/OHS is 1 Push Press and 3 overhead squats.  Felt good, however, I was worn out from my volume workout yesterday that I wasn’t totally recovered from.

MUSIC: Luther Vandross, LL Cool J, Prince, Duran Duran, Steel Pulse, Ozomatli, Brothers Johnson, Huey Lewis, Alannah Myles

Deadlifts (WU) 135×5; (WS) 185×10, 10, 10, 10, 10, 10, 10, 10, 10, 10

10 ROUNDS (TIME: 13:06)
Jump Squats (95#); Crunches (10#)

NOTES: Good workout.  I felt really good.  The deadlifts were a killer.  Don’t let the light weight fool you.  You start really digging in after the fifth set.

MUSIC: KRS One, Ozomatli, Prince, Ice T, Duran Duran, Iron Maiden, The KLF, Public Enemy, Shalamar

Deadlifts - 135×20, 20, 20
Front Squats - 135×6, 6, 6
BB Hack Squats - 133×6, 6, 6

BBC2 (Snatch, OHS, Clean, Front Squat, Push Press)’ 95X2, 2, 2

NOTES: Good workout.  Didn’t finish everything, but got out of my schedule this morning.

MUSIC: Afro Celt Sound System, Tony, Toni, Tone; Anita Baker, Young MC, Bobby Brown, Bootsy Collins, Aretha Franklin, PDiddy

Push Press - (WU) 95×6, 135×4; (WS) 150×4, 6, 6, 6, 6, 4, 4; 165×3, 3, 3; 175×1, 1, 1, 1, 1

NOTES: Wow!  I surprised myself today.  Push press is always been a weak exercise for me, but I handled it well today.  I gained 3 pounds last week.  Just another reminder that I can’t cheat my eats!

MUSIC: Tobymac w/ Bootsy, Tobymac, Terry Ellis, Luther Vandross, Al Jarreau, Buckeshot LeFonque, The Art of Noise, MC Hammer, Pleasure, Bad Company.  A good, eclectic mix of music today.  Kept me pumped throughout the workout.

OHS - (WU) 45×5, 67×5; (WS) 95×5, 5, 5, 5, 5
Split Squats - 75×8, 8, 8
Jump Squats - 135×10, 10, 10

BBC1 - 95×3, 3, 3

3 ROUNDS  (TOTAL: 4:36)
Air Squats (15); Bench Jumps (10); DB Squats (25#x10)

Row (2KM) - 9:26

MUSIC: Public Enemy, Dr. Dre, Snoop Dog, Eric B and Rakim, KRS 1, Busta Rhymes, Ice Cube, NWA

BBC 4: Bent Row, Stiff Lef Deadlift, High Pulls, Cleans, Push Press - 115×3, 3, 3

Mod Cindy - 5 KB Swings, 10 Push Ups, 15 Air Squats; (20 minutes - 14 rounds)

Row (2000M) - 9:14

NOTES: Good workout.  I was ok with it.  I always believe I can go harder, faster, stronger, etc. 

MUSIC: Boston, Public Enemy, GQ, Will Smith, Ill Harmonics, Smashing Pumpkins, Jewel, A Taste of Honey, Prince, Digital Underground

Squats - 225×20, 20, 20

Jump Squats - 135×10, 10, 10

Jump Tucks - 5, 5

DB Complex (3 rounds/30×10) DB Swings, Round the World, Figure 8’s, Goblet Squat, Push Press; TIME - 6:26

MUSIC: Fu Schnickens, Digital Underground, Vaughan Mason, Experience Unlimited (EU), Kool Moe Dee, Temptations, Stone Temple Pilots, Terence Trent Darby, Dr. Dre, Stevie Nicks, P Diddy, Tha Dogg Pound, Beastie Boys

Squats (50 total) - (WU) 135×10, 225×5, 275×5; (WS) 325×6, 6, 6, 6, 6, 6; 365×3, 3, 3; 385×5

NOTES: That was an awesome workout!  It started off pretty crappy.  My neuromuscular responses were poor and most of my reps at 325# were tough.  I started getting into my rhythm with 365#.  When I got to 385#, I felt great.  I knocked out 5 reps easy.

MUSIC: Doobie Brothers, Macy Gray, Tina Turner, Slayer, Average White Band, Diana Ross, Def Leppard, P.O.D., Pink/Mya/Missy/Lil Kim