XFit-Baghdad’s BodyBlog

Pwr Snatch (WU) 45×5, 65×5/ (WS) 90×3, 3, 3, 3, 3
Pwr Clean - 133×3, 3, 3, 3, 3
Squats - 265×5, 5, 5, 5, 5
Push Press - 115×5, 5, 5, 5, 5
Bent Rows - 115×5, 5, 5, 5, 5

NOTES: Really good workout today.  I tweaked my back a little.  Normally, I’d have altered my workout, but since adopting the ‘warrior mentality’, I went for it and got through the workout with no problems. 

MUSIC: David Bowie, Michael Jackson, Neil Young, Everlast, Hootie & the Blowfish, Bob Seger, Tone Loc, Will Smith, Peter Gabriel, Paul Simon, Rolling Stones, Beatles, Yes, Spandau Ballet,

Crazy 8s - (8×60M sprints / 20 min)

5 RDS  Time - 9:20
DB Swings (35×10); Overhead Squats (95×10)

Pull Ups - 3, 3, 3

NOTES: I was able to do pull ups today!  I had slight pain in my biceps tendon.  The sprints were really good.  I’m thinking about abandoning the jogging and doing various sprint training.

MUSIC: Paul Simon, Pet Shop Boys, Pink Floyd, Blink 182, Kimberly Locke, Everlast, Will Smith, Free, Onyx, Rolling Stones, Earth Wind and Fire w/ The Emotions

Pwr Snatch - (WU) 45×5, 55×5, 65×3, 75×3 (WS) 110×3, 3, 3, 3, 3
Pwr Clean - 135×3; 165×3, 3, 3, 3, 3
Squats - (WU) 225×5, 275×5, 315×5 (WS) 330×5, 5, 5, 5, 5
Push Press - 135×3; 145×5, 5, 5, 5, 5
Bent Row - 145×5, 5, 5, 5, 5

Stretch

NOTES: Good workout.  Pleased with it.

MUSIC: D’Wayne Wiggins, ZZ Top, Corinne Bailey Rae, Playdough, Madonna, Phil Collins, U2, Bruce Springsteen, Outkast, Van Halen, Grandmaster Flash, Jeffrey Osborne, Michelle Branch, Jesse McCartney, Sheryl Crow, The Beatles, TLC 

Lake Run - 18:17

Deadlifts (WU) 135×5, 225×5; (WS) 275×5, 5, 5, 5, 5

Chins - 6, 6, 6, 6, 6

NOTES: I ran a pretty good time for my lake run today.  Could’ve done more on the deadlifts, but I decided to start conservatively.  I don’t want to reinjure my biceps tendon.  I still don’t understand why I can’t do pull ups though.  I can do chins and all kinds of deadlifts, but no pull ups.  Oh, well. 

MUSIC: Cross Movement, Buddy Miles, Pink, Huey Lewis, Barry White, Incubus, Samira Saeed

START-FINISH: 0517-0615
Warm Ups
Power Snatch - 65×3, 85×3; (WS) 105×3, 3, 3, 3, 3
Power Clean - 105×3, 135×3; (WS) 155×3, 3, 3, 3, 3
Squats - 225×5; (WS) 320×5, 5, 5, 5, 5
Push Press - 140×5, 5, 5, 5, 5
Bent Row - 140×5, 5, 5, 5, 5

NOTES: Good workout.  I started a little low on the squats and bent rows, but it was still strenuous.

MUSIC: TLC, GQ, Blu Cantrell, Sonic Youth, Bon Jovi, Van Halen, POD, Rolling Stones, Marvin Gaye, Keith Sweat, Janet Jackson w/Missy, Prince, Parliament, Benjamin Gate, Alanis Morissette,

C2 Rower (20min) intervals Total distance - 3869M
Sumo DL (WU) 135×5, 5; (WS) 225×3, 3, 3, 3, 3
Circuit 1 [Chins -5; Russian Twists - 10; Snatch - 75×5)] - 10min; Total Rds - 7
Circuit 2 [Plyo Pushups - 5; Wtd Ball Jackknifes - 10; Clean/Jerk - 75×5] - 10min; Total Rds - 5

NOTES: A really good workout today.  I was supposed to go running, but we’re in the midst of a pretty significant sandstorm.  Sooo, I opted for the rower instead.

MUSIC: Sheryl Crow, No Doubt, Ike&Tina Turner, Commodores, POD, Jeremy Camp, Mellowman Ace, Mystikal, Family Stand, Lakeside, The Doors, 2Pac, Elton John, Xavier Nadoo, Kool& the Gang

Pwr Snatch (WU) 45×5, 5; (WS) 85×3, 3, 3, 3, 3
Pwr Clean - 135×3, 3, 3, 3, 3
Squats (WU) 225×3, 275×3; (WS) 315×3, 3, 3, 3, 3
Push Press - 135×3, 3, 3, 3, 3
Sprints - 8×40M
Stretch

NOTES: Good workout.  New workout, so I’m just feeling my way through it initially.

MUSIC: Huey Lewis, Elton John, Cheryl Lynn, Big and Rich, Pearl Jam, Beatles, Maze, Skillet, Alice in Chains, Stevie Wonder

Warm Ups
Overhead Squats - 95×2, 2, 2, 2, 2
Snatch - 75×10 singles
Front Squats - 135×2, 2, 2, 2, 2
Clean/Jerk - 95×10 singles
Stretching

NOTES: Good workout.  Still a little tired when I got up.  I have to get more disciplined about getting to bed on time.

MUSIC: Tone Loc, Van Halen, Ice T/2 Live Crew, Paul Simon, Bruce Springsteen, Mary Mary, MxPx, Kelly Clarkson, Sarah McLaughlin, J-Kwon, ZZ Top, Salt N Pepa, Ice Cube

Lake Run - 18:20
BBC (Clean+Push Press+OHS+DL/Hi Pull)
(4×1+6+6+6); 75×6, 6, 6, 6
Stretching

NOTES: Good workout.  Pushed myself.  Felt awesome afterwards.

MUSIC: Blondie, Van Halen, Run DMC, Whistle, ZZ Top, Incognito; Earth, Wind and Fire; Pink Floyd, The Police, The Romantics 
 

Sprints - 8×60M
5 RD Circuit
Chins (5), Push Ups (10), Dips (5)
Stretch

NOTES: Man!  My dips suck!  I was rubber armed after the 3rd set.  I should add one day of dips per week.  I can’t go out like that!

MUSIC: Kid Rock, SOS Band, Jonathan Butler, Def Lepard, The Police w/Puff Daddy