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
Subscribe to:
Posts (Atom)