Dan John Rapid Ascent Program

MONDAY 090803

Back after it after a three week break. Painful.


Power Cleans 8-6-4 reps
115-125

Press 8-6-4
95-100 (8-4-3)

Front Squat 8-6-4
100-115


Going to start recording all the crap (non-Paleo) I'm eating throughout the day...

Crap: Subway flat bread, small bag Cheetos, box Milk Duds, 16oz soda, small Movie popcorn...

Dan John Rapid Ascent

WEDNESDAY 090701

Power Clean
115-135

Press
95-100 (8-4-3)

Front Squat
115-135

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Dan John Rapid Ascent

MONDAY 090622

Has it really been two weeks since I last posted? That damn cold kicked my ass I guess...

Dan John Rapid Ascent Program
8-6-4 reps

Power Cleans
95-115

Press
65-95

Front Squat
95-125

Dan John Rapid Ascent

8-6-4 reps of the following:

Power Clean
95-135

Shoulder Press
65-95

Front Squat
115-145

Felt good in all three. Still getting stronger?! Gonna have to go
bigger next time...

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Dan John Rapid Ascent

Power clean
95-115
Press
75-95
Front squat
115-135

Felt a little better today. Only did two rounds per exercise and
rested about 60 seconds between each set instead of only 30.

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Dan John Rapid Ascent

Worked on this with CrossFit Keith. Worked well as I was able to get
more weight than I usually get by myself.

Perform alternating sets with a partner of 8-6-4 reps then increase
weight and repeat until get to a max weight.

Power clean 95-95-115-125
Press 75-85-95
Front squat 95-115-135

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Dan John Rapid Ascent

Power Cleans
95-115
Press
75-95
Front Squat
115-135

Getting easier = getting stronger? Will try three weights for each
lift when I have more time. This one only took 25-min...

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Dan John's Rapid Ascent Program

CFWU (3 x 5/6/7)

8/6/4 (30-sec rest btw sets)

Power clean (75/95/105)
Press (65/75/85)
Front squat (115/125)

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Rapid Ascent Program

Got this from the lifter/thrower Dan John on his dot org site. Some very good info there. Makes we want to take up the discus as a masters workout...hmmm...

Modified the first lift as I was working with a newb (Kevin)

Rapid Ascent Program (every MWF to build a baseline of strength and fitness)


8-6-4 Power Clean
8-6-4 Press
8-6-4 Front Squat

Perform the power cleans as a super set with a partner or two, start with a low weight and do all three sets at that weight (8-6-4) rotating between lifting partners every set. After successfully completing the 8-6-4 at one weight, keep moving up in weight after every three sets until you get to failure in one of the sets. Repeat the process for all three lifts.

8-6-4 Power Clean (used OH Squats) 45-65-95
8-6-4 Press 45-65-75
8-6-4 Front Squat 95-115-135 (love these)