AM
1-10-1 CTB chin up ladder for time
Noon
A. OHS - build to a tough triple
B. Squat Snatch practice - 10 min - low weight, perfect form
PM
3 rds for time @ 80%:
20 wall balls
20 burpees
45 double unders
Results:
AM- 9:53
Noon- 225 (tough triple)
PM- 7:07
Thursday, December 29, 2011
Tuesday December 27, 2011
AM
5 sets:
AMRAP Muscle ups
Run 400 m @ 90%
rest 3 min - work on muscle up being perfect
Noon
A. Power Clean - 3,3,3; rest 5 min - max 3 sec b/t reps
B. TnG clean and jerk practice - 7 reps unbroken; rest 45 sec x 4
PM
30 min HSPU on parallette practice - E-ROM
(in b/t sets practice leg less rope climb with perfect technique)
Results:
AM - 5MU, 6MU, 5MU, 4MU, 5MU
Noon- 265
155
PM- 12" Parallettes ROM to touching shoulders
IBT 1-2 legless rope climbs
5 sets:
AMRAP Muscle ups
Run 400 m @ 90%
rest 3 min - work on muscle up being perfect
Noon
A. Power Clean - 3,3,3; rest 5 min - max 3 sec b/t reps
B. TnG clean and jerk practice - 7 reps unbroken; rest 45 sec x 4
PM
30 min HSPU on parallette practice - E-ROM
(in b/t sets practice leg less rope climb with perfect technique)
Results:
AM - 5MU, 6MU, 5MU, 4MU, 5MU
Noon- 265
155
PM- 12" Parallettes ROM to touching shoulders
IBT 1-2 legless rope climbs
Friday December 23, 2011
AM
30 Muscle Ups for TimeMid Day
A. Front Squat - 5,3,1,5,3,1; rest 2 min
B. Cleans - 3 x 3 @ 80%;l rest 2 min
PM
as many rounds in 20 min:
10 box jumps - 24"
10 burpees
10 KBS - 1.5 pd
Results:
AM
9:32
Mid Day
295, 305, 315, 305, 315, 325
245
Friday, December 16, 2011
Friday December 16, 2011
AM
Row 30 sec @ 90%
Row 30 sec @ 50%
x 25 - work on technique - send vid of a few sets
Noon
A. Hang Power Snatch - 2-3 x 5; rest 5 min - weight cannot be dropped - work on hook
B. Power SNatch TnG x 7; rest 45 sec x 5; add weight per set
PM
for time:
15 bench press - BWT
15 DL - BWT
5 rope ascents
10 bench press - BWT
10 DL - BWT
3 rope ascents
5 bench press - BWT
5 DL - BWT
1 rope ascent
Results:
Rows were kept below 1:39 avg
Hang Power Snatch - 3 @ 185, 3 @ 190, 3 @ 195, 2 @ 200, 2 @ 200
TnG PS - 135, 140, 145, 145, 145
PM for time - 5:50
Row 30 sec @ 90%
Row 30 sec @ 50%
x 25 - work on technique - send vid of a few sets
Noon
A. Hang Power Snatch - 2-3 x 5; rest 5 min - weight cannot be dropped - work on hook
B. Power SNatch TnG x 7; rest 45 sec x 5; add weight per set
PM
for time:
15 bench press - BWT
15 DL - BWT
5 rope ascents
10 bench press - BWT
10 DL - BWT
3 rope ascents
5 bench press - BWT
5 DL - BWT
1 rope ascent
Results:
Rows were kept below 1:39 avg
Hang Power Snatch - 3 @ 185, 3 @ 190, 3 @ 195, 2 @ 200, 2 @ 200
TnG PS - 135, 140, 145, 145, 145
PM for time - 5:50
Thursday, December 15, 2011
Wednesday, December 14, 2011
Wednesday December 14, 2011
AM
Hill runs:
2 mile easy warm up run + d-rom work
hills:
45-60 sec constant climb grinder
light run recovery for 3-4 min x 6
+ 1 mile run cool down
Noon
A. Clean GRip DL x 1/Power Clean x 1/Clean x 1/Jerk x 1; rest 1 min x 6 - send video - all sets tough
B. KB SNatch - amrap in 5 min - 1.5 pd
PM
2 sets @ 100%:
15 db thrusters - 35#/h
20 chin ups
15 wall balls
10 burpees
rest walk 15 min
Results
AM hill repeats felt like I was dragging a sled after the first 30 seconds but kept grinding up until 60 seconds
Noon Bar Complex with 225 felt heavy but quick
KBSnatch AMRAP in 5 min = 127
PM - round 1, 1:32. round 2, 1:26
Hill runs:
2 mile easy warm up run + d-rom work
hills:
45-60 sec constant climb grinder
light run recovery for 3-4 min x 6
+ 1 mile run cool down
Noon
A. Clean GRip DL x 1/Power Clean x 1/Clean x 1/Jerk x 1; rest 1 min x 6 - send video - all sets tough
B. KB SNatch - amrap in 5 min - 1.5 pd
PM
2 sets @ 100%:
15 db thrusters - 35#/h
20 chin ups
15 wall balls
10 burpees
rest walk 15 min
Results
AM hill repeats felt like I was dragging a sled after the first 30 seconds but kept grinding up until 60 seconds
Noon Bar Complex with 225 felt heavy but quick
KBSnatch AMRAP in 5 min = 127
PM - round 1, 1:32. round 2, 1:26
Monday December 12, 2011
Construction Series Event Number 2:
#1
Find a 1RM Power Snatch (in KILOGRAMS)
Find a Max reps chest to bar chin ups 1 attempt
Score is kilogram total + Reps
(max time limit to get 2 scores = 25 min)
rest 45 min
#2
"Little Liz"
15-10-5
Squat clean 135/95#
Ring dips
Score is total time
rest 2 hours
#3
In 27 minutes for females (25 minutes for males)
Row 5K
With remaining time, Max rep burpees
Score is burpees rep total
Results
195 power snatch
34 C2B pullups
LL - 2:09
19:35 Row, 63 burpees
#1
Find a 1RM Power Snatch (in KILOGRAMS)
Find a Max reps chest to bar chin ups 1 attempt
Score is kilogram total + Reps
(max time limit to get 2 scores = 25 min)
rest 45 min
#2
"Little Liz"
15-10-5
Squat clean 135/95#
Ring dips
Score is total time
rest 2 hours
#3
In 27 minutes for females (25 minutes for males)
Row 5K
With remaining time, Max rep burpees
Score is burpees rep total
Results
195 power snatch
34 C2B pullups
LL - 2:09
19:35 Row, 63 burpees
Saturday December 10, 2011
AM
Swim 25 m all out
rest 1 min x 10
Noon
Run 5 min @ Z1
+
Run 30 sec uphill @ 80% grinder pace
walk down 2:30 x 6
+
Run 10 min @ Z1
Swim 25 m all out
rest 1 min x 10
Noon
Run 5 min @ Z1
+
Run 30 sec uphill @ 80% grinder pace
walk down 2:30 x 6
+
Run 10 min @ Z1
Friday December 9, 2011
AM
on the minute 4 MU's unbroken for 10-15 min if you can
+
"Annie"
Noon
A. Split Jerk - 3,3,2,2,1,1; rest 6 min - work on feet - video!
B. Touch and Go Push Jerk x 12,10,8,6 with 135#; rest 90 sec b/t sets
PM
5 sets:
10 KBS HEAVY!
Airdyne 20 sec max effort
rest 5 min b/t sets
Results
Annie - 6:14
A. Split Jerk - 225 (3), 245 (2), 265 (1)
on the minute 4 MU's unbroken for 10-15 min if you can
+
"Annie"
Noon
A. Split Jerk - 3,3,2,2,1,1; rest 6 min - work on feet - video!
B. Touch and Go Push Jerk x 12,10,8,6 with 135#; rest 90 sec b/t sets
PM
5 sets:
10 KBS HEAVY!
Airdyne 20 sec max effort
rest 5 min b/t sets
Results
Annie - 6:14
A. Split Jerk - 225 (3), 245 (2), 265 (1)
Wednesday, December 7, 2011
Wednesday December 7, 2011
Welcome Anthony Disarro!!!
AM
20 min light jog + 60 min stretching
PM
5 chin ups
10 push ups
15 squats
rest 30 sec x 6
+
10 it ups
rest 10 sec x 5
AM
20 min light jog + 60 min stretching
PM
5 chin ups
10 push ups
15 squats
rest 30 sec x 6
+
10 it ups
rest 10 sec x 5
Saturday, December 3, 2011
Saturday December 3, 2011
AM
Run 400 m @ 90%
rest 4 min walk x 6 - work on form and same pace each time - use track to ensure pacing
4 hours rest minimum
Noon
3 rds for time:
Row 500 m
12 BWT DL
21 box jumps
(sub 8 min is goal)
6 hours rest minimum
PM
for reps:
"fight gone bad"
Results
1) 1:05, 1:10, 1:16, 1:20, 1:21, 1:27 (the first two felt strong, then the last 4 felt like I was pulling a light sled)
2) 10:11
Run 400 m @ 90%
rest 4 min walk x 6 - work on form and same pace each time - use track to ensure pacing
4 hours rest minimum
Noon
3 rds for time:
Row 500 m
12 BWT DL
21 box jumps
(sub 8 min is goal)
6 hours rest minimum
PM
for reps:
"fight gone bad"
Results
1) 1:05, 1:10, 1:16, 1:20, 1:21, 1:27 (the first two felt strong, then the last 4 felt like I was pulling a light sled)
2) 10:11
Friday December 2, 2011
PM
5 min @ 80%:
5 burpees
5 HSPU
5 CTB chin ups
5 GHD sit ups
rest 3 min
5 min @ 80%:
10 double unders
10 lunges
10 toes to bar
rest 3 min
5 min @ 80%:
row 150 m
10 push ups
10 back ext's
Results:
1) 6 rounds and 4 burpies (every movement felt solid)
2) 5 rounds and 4 DU (I bottlenecked on the toes to bar on the third round, had to break up)
3) 5 rounds and 40 meters (every movement felt solid)
5 min @ 80%:
5 burpees
5 HSPU
5 CTB chin ups
5 GHD sit ups
rest 3 min
5 min @ 80%:
10 double unders
10 lunges
10 toes to bar
rest 3 min
5 min @ 80%:
row 150 m
10 push ups
10 back ext's
Results:
1) 6 rounds and 4 burpies (every movement felt solid)
2) 5 rounds and 4 DU (I bottlenecked on the toes to bar on the third round, had to break up)
3) 5 rounds and 40 meters (every movement felt solid)
Thursday, December 1, 2011
Thursday December 1, 2011
90 min hike unloaded - no music, phone, etc,,,,
This hike felt great! My legs felt like they could carry me forever, I felt my stride getting longer and longer the further into the hike I went.
This hike felt great! My legs felt like they could carry me forever, I felt my stride getting longer and longer the further into the hike I went.
Wednesday November 30, 2011
AM
A1. chin ups strict - 6 reps; rest 10 sec
A2. dips strict x 6; rest 1 min x 3
+
AMRAP unbroken muscle ups
rest 4 min x 4
+
21,15,9 rep rounds for time:
HSPU
Ring DIps
Push Ups
(video)
Noon
A. Clean - build to a tough double in a few sets
B. Clean - build to a tough single
C. TnG clean and JErk - 10 solid in a row with speed and moderate weight; rest 60 sec x 4
PM
As many rounds in 15 min:
10 Russian KBS - 2.5 pd
10 box jumps - 30"
2 rope ascents - 20'
25 unbroken double unders
Results:
-HSPU, Ring Dips, Push Ups, 21-15-9: 6:30
-Tough Double 265, Tough Single 275, TnG CnJ - 155
-AMRAP - 5 rounds 10 KBS
Results:
-HSPU, Ring Dips, Push Ups, 21-15-9: 6:30
-Tough Double 265, Tough Single 275, TnG CnJ - 155
-AMRAP - 5 rounds 10 KBS
Tuesday, November 29, 2011
Tuesday November 29, 2011
AM
Swim - 5 min warm up
+
Swim 25 m @ 60% free style
10 push ups pool side
rest 30 sec x 5
(rest 5 min)
+
dive in - swim 25 m free style @ 100%
rest 1 min x 5
+
free style as long as you can continuous and comfortable
rest 3 min x 3
PM
Hills:
10 min light run warm up
+
40 sec bounding run uphill - not a sprint - more of a high knee run with a little bound in each step
run easy down for 3-4 min x 6
+
10 min easy run cool down - work on pace!
Saturday, November 26, 2011
Saturday November 26, 2011
AM
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
Noon
30 squat clean for time
225#
PM
Nicole
AMRAP rounds/reps in 20 min
Run 400 m
AMRAP chin ups
Results:
A. DU/Burpie 4:29
With the exception of the first 50 DU, I couldn't get them unbroken. I would always mess up on the first 1-5 then string together the remainder needed. However the Burpies were all unbroken and felt strong.
B. 225 Squat Clean. 7:10. These were all singles throughout. I hit 15 SC around 4 min then picked it up and spent less time in between reps to finish stronger than I started.
C. Round 1 - 44 pull ups
Round 2 - 21 pull ups
Round 3 - 17 pull ups
Round 4 - 17 pull ups
Round 5 - 17 pull ups
Round 6 - 14 pull ups
Round 7 - 20 pull ups
Round 8 - 6 pull ups (ran out of time)
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
Noon
30 squat clean for time
225#
PM
Nicole
AMRAP rounds/reps in 20 min
Run 400 m
AMRAP chin ups
Results:
A. DU/Burpie 4:29
With the exception of the first 50 DU, I couldn't get them unbroken. I would always mess up on the first 1-5 then string together the remainder needed. However the Burpies were all unbroken and felt strong.
B. 225 Squat Clean. 7:10. These were all singles throughout. I hit 15 SC around 4 min then picked it up and spent less time in between reps to finish stronger than I started.
C. Round 1 - 44 pull ups
Round 2 - 21 pull ups
Round 3 - 17 pull ups
Round 4 - 17 pull ups
Round 5 - 17 pull ups
Round 6 - 14 pull ups
Round 7 - 20 pull ups
Round 8 - 6 pull ups (ran out of time)
Friday, November 25, 2011
Friday November 25, 2011
A. Power Snatch - 3 x 3 @ 80%; rest 2 min
B. PS TnG reps x 10; rest 1 min x 4 - use loads as you feel for "pop"
C. Ring HSPU practice - 10 min
Results:
A. 3 X 3 @ 185
B. 10 X 4 Snatch TnG with 135#
C. 10 min Ring HSPU Practice, 4-5 X 5
B. PS TnG reps x 10; rest 1 min x 4 - use loads as you feel for "pop"
C. Ring HSPU practice - 10 min
Results:
A. 3 X 3 @ 185
B. 10 X 4 Snatch TnG with 135#
C. 10 min Ring HSPU Practice, 4-5 X 5
Thursday, November 24, 2011
Thursday November 24, 2011
AM
Swim 25 m free style @ 80%
rest 1 min x 15
PM
Run 5 min easy warm up
then...
Run 4 min @ 70% max HR
walk 1 min x 5
then...
Run 5 min easy cool down
Swim 25 m free style @ 80%
rest 1 min x 15
PM
Run 5 min easy warm up
then...
Run 4 min @ 70% max HR
walk 1 min x 5
then...
Run 5 min easy cool down
Wednesday, November 23, 2011
Wednesday November 23, 2011
AM
A. Split Jerk on blocks - 3,2,1,3,2,1; rest 3 min - 2nd wave better
B. Push Jerk TnG reps heavy x 8; rest 2 min x 3
C. Power Clean x 1/Split Jerk x 1 - 80%; 5 sets; work on feet
PM
8 min @ 85%:
10 toes to bar
10 burpees
Row 400 m
rest 4 min actively
8 min @ 85%:
10 lunges
10 HSPU
10 sit ups
Run 200 m
rest 4 min actively
8 min @ 85%:
3 muscle ups
10 KBS - 1.5 pd russian
20 double unders
Results:
A. 155, 175, 195, 165, 195, 205
Doing the split jerks from the blocks (or our makeshift pins) helps a lot. You dont have to worry about how youre getting the weight down. You can put all your emphasis into the up. These jerks felt great, I was getting depth and a wide split.
B. TnG Push Jerks 135, 155, 175. This was the first time attempting this lift so I wasnt sure how to load it. After the first set I got the hang of it and loaded up a little.
C. 225, My shoulders were smoked from the A & B
PM. 10 T2B, 10 Burpies & Row 400 felt fast. Burpies are my thing now.
Lunges, HSPU, sit ups and run, the run felt slow and clunky
MU, KBS, DU, I couldnt string together 3 mu to save my life. Dont know why. I think my technique is off.
A. Split Jerk on blocks - 3,2,1,3,2,1; rest 3 min - 2nd wave better
B. Push Jerk TnG reps heavy x 8; rest 2 min x 3
C. Power Clean x 1/Split Jerk x 1 - 80%; 5 sets; work on feet
PM
8 min @ 85%:
10 toes to bar
10 burpees
Row 400 m
rest 4 min actively
8 min @ 85%:
10 lunges
10 HSPU
10 sit ups
Run 200 m
rest 4 min actively
8 min @ 85%:
3 muscle ups
10 KBS - 1.5 pd russian
20 double unders
Results:
A. 155, 175, 195, 165, 195, 205
Doing the split jerks from the blocks (or our makeshift pins) helps a lot. You dont have to worry about how youre getting the weight down. You can put all your emphasis into the up. These jerks felt great, I was getting depth and a wide split.
B. TnG Push Jerks 135, 155, 175. This was the first time attempting this lift so I wasnt sure how to load it. After the first set I got the hang of it and loaded up a little.
C. 225, My shoulders were smoked from the A & B
PM. 10 T2B, 10 Burpies & Row 400 felt fast. Burpies are my thing now.
Lunges, HSPU, sit ups and run, the run felt slow and clunky
MU, KBS, DU, I couldnt string together 3 mu to save my life. Dont know why. I think my technique is off.
Tuesday, November 22, 2011
Tuesday November 22, 2011
22nd - 120-240 min hike
pack food for a longer hike
climb a mountain - so its a 1-2 hour ascent
constant movement
pack food for a longer hike
climb a mountain - so its a 1-2 hour ascent
constant movement
Monday November 21, 2011
AM
bigger run warm up
+
30 m flying efforts @ 90-95% - work on turnover!
walk back rest x 3
+
Run 30 sec @ 90% - form!
walk rest 2 min
Run 60 sec @ 90% - form!
rest walk 3 min
Run 90 sec @ 90% - form!
rest walk 4 min x 2
+
cool down!
Noon
A. Power Clean x 1/Split Jerk x 3 - moderate load - work on rack, re-rack and perfect feet position; rest 90 sec x 4
B. TnG Power Clean - 165-195# x 3-5 - heavy and tight form with good grip work; rest as needed x 3 - go by feel
C. 30 reps for time - 135# clean and jerk
PM
5 min @ 90% effort:
3 unbroken muscle ups
3 HSPU
10 pistols
rest walk 3 min
5 min @ 90% effort:
15 double unders
5 burpees
5 R KB snatch - 1.5 pd
5 L KB Snatch - 1.5 pd
rest walk 3 min
5 min @ 90% effort:
T line drill x 1
Sandbag cleans x 8 - 4/shoulder - 90-110#
rest walk 3 min
bigger run warm up
+
30 m flying efforts @ 90-95% - work on turnover!
walk back rest x 3
+
Run 30 sec @ 90% - form!
walk rest 2 min
Run 60 sec @ 90% - form!
rest walk 3 min
Run 90 sec @ 90% - form!
rest walk 4 min x 2
+
cool down!
Noon
A. Power Clean x 1/Split Jerk x 3 - moderate load - work on rack, re-rack and perfect feet position; rest 90 sec x 4
B. TnG Power Clean - 165-195# x 3-5 - heavy and tight form with good grip work; rest as needed x 3 - go by feel
C. 30 reps for time - 135# clean and jerk
PM
5 min @ 90% effort:
3 unbroken muscle ups
3 HSPU
10 pistols
rest walk 3 min
5 min @ 90% effort:
15 double unders
5 burpees
5 R KB snatch - 1.5 pd
5 L KB Snatch - 1.5 pd
rest walk 3 min
5 min @ 90% effort:
T line drill x 1
Sandbag cleans x 8 - 4/shoulder - 90-110#
rest walk 3 min
Saturday November 19, 2011
AM
Swim 25 m underwater
rest 45 sec x 10
+
Swim 50 m @ 100% free style
rest 2 min x 3
PM
30-45 min min easy run
work on good easy warm up incl in time
+
various paces within the run - low volume of tough efforts in there
Swim 25 m underwater
rest 45 sec x 10
+
Swim 50 m @ 100% free style
rest 2 min x 3
PM
30-45 min min easy run
work on good easy warm up incl in time
+
various paces within the run - low volume of tough efforts in there
Friday November 18, 2011
AM
AMRAP DU's in 10 min
(when you break perform 5 unbroken toes to bar and 5 unbroken ring push ups)
Noon
A. Squat Clean Thruster TnG - triples on the minute, adding weight per minute, work on transition from pull off ground to catch and grip INTO the OH, no pausing
-build until just before failure
B. Split Jerk - 3 x 3 @ 80%; rest 2 min
PM
3 sets @ 97%:
Row 250 m
10 burpees
15 KBS - 2pd
10 burpees
Row 250 m
(rest 15 min b/t sets - all sets even on power, work on recovery b/t sets by keeping active in the legs!)
AMRAP DU's in 10 min
(when you break perform 5 unbroken toes to bar and 5 unbroken ring push ups)
Noon
A. Squat Clean Thruster TnG - triples on the minute, adding weight per minute, work on transition from pull off ground to catch and grip INTO the OH, no pausing
-build until just before failure
B. Split Jerk - 3 x 3 @ 80%; rest 2 min
PM
3 sets @ 97%:
Row 250 m
10 burpees
15 KBS - 2pd
10 burpees
Row 250 m
(rest 15 min b/t sets - all sets even on power, work on recovery b/t sets by keeping active in the legs!)
Thrusters TnG from Brian Dean on Vimeo.
Wednesday November 16, 2011
Am is run tech:
400 m @ 90% x 6
Rest 3 min
Noon
Clean and jerk
5 doubles @ 90%
Rest 90 sec
+
30 clean and jerk for time 225#
PM
3 muscle ups on the min for 12 min
+
40 hspu e-rom for time
Record depth
Saturday, November 12, 2011
Saturday November 12, 2011
CF Construction Series # 1/3 Workouts - Nov 12th, 2011
(remember we appreciate the $5 to sign up! - goes to the BD Dish that has helped many folks now to date!)
1.
In 30 minutes determine your 1RM in the Back Squat
rest 15 min
2.
3 attempts at Standing Triple Jump in 5 min
rest 15 min
3.
Row 2500 m
rest 120 min
4.
10 rounds for time:
10 burpees
10 COVP chin ups
Results:
1. 425
2. 20'3" (thats two feet shy of my OPTathlon score)
3. 9:21
4. 9:17
The 425 BS felt nice and tight. I attempted 435 but got stuck at the bottom and needed assistance up. Otherwise Id still be there.
My standing triple jump score was two feet shy of my previous score from a month or two age. I guess I might have been a little fatigued from the max BS.
I started off strong and tried to maintain a pace of sub 1:50 for the entire row up until the final 500m where I dropped it down to sub 1:40. It still put me on my back afterwords and I couldnt have given any more.
The Burpie Pull up combo was surprisingly good. I started off with the first two rounds unbroken, then broke up the burpies and pull ups 5 and 5 taking a couple of breaths in between. For the final round I finished with the burpies and pull ups un broken.
Friday, November 11, 2011
Thursday, November 10, 2011
Thursday November 10, 2011
AM
Swim 50 m unbroken work on form
rest as needed x 12
Noon - 25 min skill wod
light run warm up
+
20 sec accels working on good form on runs, get faster every 5 sec to top pace out at 400 m pace for last 5 sec under perfect form
rest walk 2 min x 6
+
light run ABC drills cool down
PM
A. Snatch Balance - build to a tough single
B. OHS - 5,5,5; rest 4 min
C. 30 muscle ups for time
D. 50 HSPU for time
Results:
The 50 meter swims were challenging yet doable. I started off what I felt strong and efficient for the first 25 meters, then at the kick turn (which was actually a touch and turn around) I felt like I was swimming up hill. The last 15m I could really feel my legs giving out and myself struggling to reach the edge.
The 20 second sprints felt nice and tight with me accelerating every 5 seconds until I was at my 400m pace for the last 5 seconds.
Im having some technical difficulties with my camera so I wasn't able to capture the Snatch Balance on video.
A. Snatch Balance, build to a tough single 205
B. OHS 5 reps, 3 sets of 175, 175, 175
C. 30 MU for time 9:58
D. 50 HSPU for time 5:41
Wednesday, November 9, 2011
Tuesday, November 8, 2011
Tuesday November 8, 2011
AM
10min easy run warm up
+
hills:
30-40 sec up @ 90% pace, high knee drive and constant pace
Walk down 1-2 min
run 1-2 min easy recovery x 8
+
10 min easy run cool down
PM
Muscle Up Practice - false grip strict - amrap in 10 min
rest
Muscle Up practice - non false grip with kip, doubles unbroken
rest as needed b/t doubles for 8 min
+
3 min AMRAP @ high speed, high turnover - 100%:
5 box jumps - 20"
5 power clean - 95#
5 burpees
5 push jerk - 95#
(envision getting out in front in wod and then pacing fast for a minue, then hammerin for the finish)
rest 20 min
3 min AMRAP @ high pace/effort - 100%
5 KBS - 2pd
15 double unders
5 burpees
(non stop, breathing control ONLY occurs on the KBS - keep breath rate high on DU's and burpees)
rest 20 min
Row 1K @ 100% - not a PB but use perfect form and pace based on how you feel - drop the hammer with good form with 250 m to go
Results:
AM
I found a hill that allowed a distance for 35 second sprint. Paced off it was about 150 meters. These sprints felt really good. I was able to get good height from my knees and felt strong and tight on my posterior chain on the sprints within the first 75 meters, but on the second 75 meters felt like I was dragging two midgets from my ankles. But my breathing and recovery is getting noticeably better from the sprints.
PM
The strict MU practice went well. Ive always use a non false grip when doing my MU. Luckily fellow Big Dawg Matt Mo was there to walk me through the learning process. Within 5 minutes he had me doing strict MU. I spent the first 10 minutes doing one strict false grip MU every 45 seconds.
The non false grip MU felt powerful and fast. I strung up doubles every 30 seconds for the duration of the 8 minutes. Keeping mental image if a violent kip and turn over helped a lot in addition to getting full extension, turn out and bouncing at the bottom of the movement.
The first set of Anaerobic Lactic Endurance mixed modality EST went well. I completed the 3 minutes with 5 complete rounds of 5-20" box jumps, 5-95# power cleans, 5 burpies, and 5-95# push jerks. I was able to get out in front, get into a rhythm, then with 1 minute left, pushed the limit.
The 20 minute recovery felt to long, but I know that with that recovery comes the ability for greater power output in the next set.
The second set of ALE felt good as well. 5 kbs with 2 pood, 15 du( I used the #4 weight Rx jump rope), and 5 fast burpies. My burpies felt a little slow, I normally feel a pop at the bottom like I can easily push up to my feet, but I didnt feel it this time. I finished the 3 minutes with 6 rounds and 3 kbs. Like the previous ALE, I got out ahead, maintained for a minute, then pushed it with a minute to go.
This time the 20 minute break was welcomed
The third ALE, a 1k row was completed in 3:22. I attempted the advice of get out in front, maintain, then with 250m to go, drop the hammer. I got out in front, tried to maintain, from 500-750 meters my breathing was becoming increasingly erratic and I noticed a decrease in m/500. I felt a big burn in my legs as a result of still pushing through my toes and firing my quads. This one put me on my back for a bit.
10min easy run warm up
+
hills:
30-40 sec up @ 90% pace, high knee drive and constant pace
Walk down 1-2 min
run 1-2 min easy recovery x 8
+
10 min easy run cool down
PM
Muscle Up Practice - false grip strict - amrap in 10 min
rest
Muscle Up practice - non false grip with kip, doubles unbroken
rest as needed b/t doubles for 8 min
+
3 min AMRAP @ high speed, high turnover - 100%:
5 box jumps - 20"
5 power clean - 95#
5 burpees
5 push jerk - 95#
(envision getting out in front in wod and then pacing fast for a minue, then hammerin for the finish)
rest 20 min
3 min AMRAP @ high pace/effort - 100%
5 KBS - 2pd
15 double unders
5 burpees
(non stop, breathing control ONLY occurs on the KBS - keep breath rate high on DU's and burpees)
rest 20 min
Row 1K @ 100% - not a PB but use perfect form and pace based on how you feel - drop the hammer with good form with 250 m to go
Results:
AM
I found a hill that allowed a distance for 35 second sprint. Paced off it was about 150 meters. These sprints felt really good. I was able to get good height from my knees and felt strong and tight on my posterior chain on the sprints within the first 75 meters, but on the second 75 meters felt like I was dragging two midgets from my ankles. But my breathing and recovery is getting noticeably better from the sprints.
PM
The strict MU practice went well. Ive always use a non false grip when doing my MU. Luckily fellow Big Dawg Matt Mo was there to walk me through the learning process. Within 5 minutes he had me doing strict MU. I spent the first 10 minutes doing one strict false grip MU every 45 seconds.
The non false grip MU felt powerful and fast. I strung up doubles every 30 seconds for the duration of the 8 minutes. Keeping mental image if a violent kip and turn over helped a lot in addition to getting full extension, turn out and bouncing at the bottom of the movement.
The first set of Anaerobic Lactic Endurance mixed modality EST went well. I completed the 3 minutes with 5 complete rounds of 5-20" box jumps, 5-95# power cleans, 5 burpies, and 5-95# push jerks. I was able to get out in front, get into a rhythm, then with 1 minute left, pushed the limit.
The 20 minute recovery felt to long, but I know that with that recovery comes the ability for greater power output in the next set.
The second set of ALE felt good as well. 5 kbs with 2 pood, 15 du( I used the #4 weight Rx jump rope), and 5 fast burpies. My burpies felt a little slow, I normally feel a pop at the bottom like I can easily push up to my feet, but I didnt feel it this time. I finished the 3 minutes with 6 rounds and 3 kbs. Like the previous ALE, I got out ahead, maintained for a minute, then pushed it with a minute to go.
This time the 20 minute break was welcomed
The third ALE, a 1k row was completed in 3:22. I attempted the advice of get out in front, maintain, then with 250m to go, drop the hammer. I got out in front, tried to maintain, from 500-750 meters my breathing was becoming increasingly erratic and I noticed a decrease in m/500. I felt a big burn in my legs as a result of still pushing through my toes and firing my quads. This one put me on my back for a bit.
Monday, November 7, 2011
Monday November 7, 2011
A. Power Snatch practice with hook - build to a tough double, rest 10 sec b/t reps;
B. Hang Power Snatch TnG with hook - continuous reps x 7; rest 1 min x 3 - 95-115#
C. Sn Grip DL with straps - 3,3,3; rest 3 min
D. HS walk practice - 10 min
E. High Knees in place with arms running drill - 10 sec, knees in line and high, body still and slight forward, head neutral; rest 1 min x 3
Results:
A. I built to what I considered a tough double with the weight starting with 95# then progressively increasing to 135, 155, 175 then 185. The hook grip is still something Im not used to but thanks to Chelsea's tape, I was a little more manageable.
B. I incorporated the hook grip into the Hang Power Snatch TnG with 115# and I was able to get into a nice rhythm of snapping the bar up, guiding it down into the hang then immediately snapping it back up again for 7.
C. The Sn Grip DL felt solid and tight. I increased weight all 3 sets starting with 365, 385, and 405.
D. The HS walks were fun, I wasnt that good at it, but they were fun to do. Toward the end of the practice I was finally getting the body positioning correct to allow myself to progress with a forward walking movement.
E. For the High Knees I counted every time my left foot hit the ground. Set 1 was 22, set 2 23, set 3, 23.
B. Hang Power Snatch TnG with hook - continuous reps x 7; rest 1 min x 3 - 95-115#
C. Sn Grip DL with straps - 3,3,3; rest 3 min
D. HS walk practice - 10 min
E. High Knees in place with arms running drill - 10 sec, knees in line and high, body still and slight forward, head neutral; rest 1 min x 3
Results:
A. I built to what I considered a tough double with the weight starting with 95# then progressively increasing to 135, 155, 175 then 185. The hook grip is still something Im not used to but thanks to Chelsea's tape, I was a little more manageable.
B. I incorporated the hook grip into the Hang Power Snatch TnG with 115# and I was able to get into a nice rhythm of snapping the bar up, guiding it down into the hang then immediately snapping it back up again for 7.
C. The Sn Grip DL felt solid and tight. I increased weight all 3 sets starting with 365, 385, and 405.
D. The HS walks were fun, I wasnt that good at it, but they were fun to do. Toward the end of the practice I was finally getting the body positioning correct to allow myself to progress with a forward walking movement.
E. For the High Knees I counted every time my left foot hit the ground. Set 1 was 22, set 2 23, set 3, 23.
Friday, November 4, 2011
Saturday November 5, 2011
3 sets @ 100%:
15 clean and jerk - 115#
Run 200 m
Row 250 m
rest 10 min - record one set on video
15 clean and jerk - 115#
Run 200 m
Row 250 m
rest 10 min - record one set on video
Friday November 4, 2011
AM
BIg hip warm up
+
Run 150 m @ 95-100% effort
work on being tall, small ground contact and torso leaning forward
walk rest 3 min b/t sets x 8
(rest 6 min b/t sets 4 and 5)
+
Run 15 min easy run cool down
PM
A. OHS @ 3311; 3-5 x 3; rest 2 min - 80%
B. Snatch Balance practice - light and tight - 7 min
C. Squat Snatch TnG practice - 7 reps; rest 45 sec x 4; light weights perfect form
D. Muscle Ups - 3 unbroken NOT false grip; rest as needed x 8 for time
BIg hip warm up
+
Run 150 m @ 95-100% effort
work on being tall, small ground contact and torso leaning forward
walk rest 3 min b/t sets x 8
(rest 6 min b/t sets 4 and 5)
+
Run 15 min easy run cool down
PM
A. OHS @ 3311; 3-5 x 3; rest 2 min - 80%
B. Snatch Balance practice - light and tight - 7 min
C. Squat Snatch TnG practice - 7 reps; rest 45 sec x 4; light weights perfect form
D. Muscle Ups - 3 unbroken NOT false grip; rest as needed x 8 for time
Wednesday, November 2, 2011
Wednesday November 2, 2011
AM
Swim 1K time trial
PM
Stone to Shoulder practice - moderate loads - tight form - 15 min
+
HS walk practice - 15 min
+
L Sits on parallettes - 10 sec hold; rest 20 sec x 6
Swim 1K time trial
PM
Stone to Shoulder practice - moderate loads - tight form - 15 min
+
HS walk practice - 15 min
+
L Sits on parallettes - 10 sec hold; rest 20 sec x 6
Tuesday November 1, 2011
AM
10 min easy warm up run + hip ROM drills
+
Run 1 min @ 90% off road - hold steady pace - stay tall
REst walk 30 sec easy recovery x 6
+
Run 5 min - each minute increase speed and effort
(stretch out hips prior to run!)
PM
5 min @ 90% constant pace:
15 double unders
10 ring pushups
15 sit ups
rest 2 min
5 min @ 90% constant pace:
10 cals on airdyne
1 rope ascent
rest 2 min
5 min @ 90% constant pace:
16 lunges
8 KBS - 1.5 pd
3 burpees
rest 2 min
5 min @ 90% constant pace:
Row 150 m
15 back ext's
10 double unders
10 min easy warm up run + hip ROM drills
+
Run 1 min @ 90% off road - hold steady pace - stay tall
REst walk 30 sec easy recovery x 6
+
Run 5 min - each minute increase speed and effort
(stretch out hips prior to run!)
PM
5 min @ 90% constant pace:
15 double unders
10 ring pushups
15 sit ups
rest 2 min
5 min @ 90% constant pace:
10 cals on airdyne
1 rope ascent
rest 2 min
5 min @ 90% constant pace:
16 lunges
8 KBS - 1.5 pd
3 burpees
rest 2 min
5 min @ 90% constant pace:
Row 150 m
15 back ext's
10 double unders
Monday, October 31, 2011
Monday October 31, 2011
A. Hang Power Clean - work on catching in a medium squat with elbows high - use hook grip and release on catch - singles - one every 30 sec - moderate weight x 8
B. Clean Grip Dead Lift - 3,3,3; 90%; rest 2 min
C. Hang Power Snatch TnG x 10 - smooth reps and perfect form - send video - 95#; rest 1 min
D. DB walking lunges - 20 steps unbroken x 3 sets; rest 90 sec
B. Clean Grip Dead Lift - 3,3,3; 90%; rest 2 min
C. Hang Power Snatch TnG x 10 - smooth reps and perfect form - send video - 95#; rest 1 min
D. DB walking lunges - 20 steps unbroken x 3 sets; rest 90 sec
Hook Grip Practice from Brian Dean on Vimeo.
Hang Power Snatch TnG from Brian Dean on Vimeo.
Friday, October 28, 2011
Saturday October 29, 2011
21,15,9 rep rounds for time:
135# squat clean
ring dips
PWO - 30P/60C
I scored a painful 5:10 on this one
part 2:
Bike 90 min @ easy pace flush recovery pace
PWO food
135# squat clean
ring dips
PWO - 30P/60C
I scored a painful 5:10 on this one
part 2:
Bike 90 min @ easy pace flush recovery pace
PWO food
Thursday, October 27, 2011
Friday October, 28, 2011
part 1:
Power Clean TnG x 7 perfect form reps but fast
fast transition!
Airdyne 15 sec max effort
rest 5 min x 5
+
Row sprints:
15 sec max effort
rest 1:45 x 5
PWO shake - 30P/60C
part 2:
3 unbroken muscle ups x 8 for time
rest as needed
15 unbroken COVP chin ups
rest 2 min x 5 - wok on rhythm and technique
PWO - food meal
Power Clean TnG x 7 perfect form reps but fast
fast transition!
Airdyne 15 sec max effort
rest 5 min x 5
+
Row sprints:
15 sec max effort
rest 1:45 x 5
PWO shake - 30P/60C
part 2:
3 unbroken muscle ups x 8 for time
rest as needed
15 unbroken COVP chin ups
rest 2 min x 5 - wok on rhythm and technique
PWO - food meal
Untitled from Brian Dean on Vimeo.
Untitled from Brian Dean on Vimeo.
Untitled from Brian Dean on Vimeo.
Untitled from Brian Dean on Vimeo.
Wednesday, October 26, 2011
Wednesday October 26, 2011
part 1:
Airdyne 45 min @ easy pace light riding flush
food PWO - 30P/40C
part 2:
swim 100 m @ 100% effort
rest 5 min x 7
PWO food - 20P/40C
Airdyne 45 min @ easy pace light riding flush
food PWO - 30P/40C
part 2:
swim 100 m @ 100% effort
rest 5 min x 7
PWO food - 20P/40C
Tuesday October 25, 2011
part 1
Swim 50 m @ 90%
rest 45 sec x 15
PWO - food - 25P/45C
part 2
amrap in 8 min @ 70%:
3 unbroken muscle ups
10 GHD sit ups
15 double unders
rest 3 min
amrap in 8 min @ 70%:
run 200 m - be light on feet
6 x 30" box jumps - jump up, step down
10 unbroken COVP chin ups
rest 3 min
amrap in 8 min @ 70%:
row 150 m, sit tall, work on using legs
airdyne 20 cals
PWO - shake - 30P/80C
A. 4 rounds
B. 5 rounds + 200m run
C. 5 rounds (no kcal counter on the airdyne so subbed for 60 sec @ 7rmp)
Swim 50 m @ 90%
rest 45 sec x 15
PWO - food - 25P/45C
part 2
amrap in 8 min @ 70%:
3 unbroken muscle ups
10 GHD sit ups
15 double unders
rest 3 min
amrap in 8 min @ 70%:
run 200 m - be light on feet
6 x 30" box jumps - jump up, step down
10 unbroken COVP chin ups
rest 3 min
amrap in 8 min @ 70%:
row 150 m, sit tall, work on using legs
airdyne 20 cals
PWO - shake - 30P/80C
A. 4 rounds
B. 5 rounds + 200m run
C. 5 rounds (no kcal counter on the airdyne so subbed for 60 sec @ 7rmp)
Monday October 24, 2011
part 1
A. Power Clean - take up to a 1RM
B. FS - 5,5,5; rest 4 min
C. Power Snatch TnG reps x 10 - 75-95# perfect form; rest 90 sec x 3
PWO - food- 30P/40C
A. 275
B. 275, 275, 275
part 2
Run 30 min @ easy pace recovery run - get a feel for it
PWO - food - 20P/30C
A. Power Clean - take up to a 1RM
B. FS - 5,5,5; rest 4 min
C. Power Snatch TnG reps x 10 - 75-95# perfect form; rest 90 sec x 3
PWO - food- 30P/40C
A. 275
B. 275, 275, 275
part 2
Run 30 min @ easy pace recovery run - get a feel for it
PWO - food - 20P/30C
Friday, October 21, 2011
Thursday, October 20, 2011
October 20, 2011
Row 400m @ 80%
Rest 1 min
Row 400m @ 90%
Rest 2 min
Row 400m @ 100%
1:20
1:17
1:13
Rest 1 min
Row 400m @ 90%
Rest 2 min
Row 400m @ 100%
1:20
1:17
1:13
Untitled from Brian Dean on Vimeo.
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