A. Power Snatch - build to a 1RM
+
Row 500 m under 1:42
rest 2 min x 6
Results
PS - 195
row - maintained a 1:42-1:45 pace for the 6
Tuesday, May 15, 2012
Monday May 14, 2012
A. power clean - build to a 1RM - video only Max
B. close grip bench press - build to a 1RM - video only Max
C. weighted med grip pronated chin up - build to a 1Rm - video only max
Results
power clean - 285
close grip bench press - 325
weighted chin up - 135
Results
power clean - 285
close grip bench press - 325
weighted chin up - 135
Friday, April 27, 2012
Friday April 27, 2012
AM
Airdyne 40 min Z1
I was able to maintain a somewhat constant heart rate of 155-160 for the duration of the 40 min
Noon
A. Front squat 10, 8, 6, 4, 2; rest 3 min
B. 20 squat snatch for time 185#
Airdyne 40 min Z1
I was able to maintain a somewhat constant heart rate of 155-160 for the duration of the 40 min
Noon
A. Front squat 10, 8, 6, 4, 2; rest 3 min
B. 20 squat snatch for time 185#
Thursday, April 19, 2012
Friday April 13, 2012
AM
AD 35 min z1
Noon
A. Snatch high pulls 5, 5, 3, 3, 1; rest 3 min
B. Behind the neck snatch grip split jerk 3, 3, 3; rest 3 min
PM
15-12-9
Thruster 135#
2 pood KBS
CTB chin ups
Results
AM
35 min Z1 felt good on the legs and the mind
Noon
High Pulls 5@225, 5@275, 3@295, 3@315, 1@335
then
185, 205, 225 for the behind the neck snatch grip split jerks
PM
5:34
AD 35 min z1
Noon
A. Snatch high pulls 5, 5, 3, 3, 1; rest 3 min
B. Behind the neck snatch grip split jerk 3, 3, 3; rest 3 min
PM
15-12-9
Thruster 135#
2 pood KBS
CTB chin ups
Results
AM
35 min Z1 felt good on the legs and the mind
Noon
High Pulls 5@225, 5@275, 3@295, 3@315, 1@335
then
185, 205, 225 for the behind the neck snatch grip split jerks
PM
5:34
Thursday, April 12, 2012
Wednesday, April 11, 2012
Wednesday April 11, 2012
AM
Run 30 min z1
Noon
A. Clean and jerk 3, 3, 3; rest 3 min
B. Amrap TnG clean and jerk doubles @205# in 8 minutes
PM
5 sets @97%
Row 1 min
Rest 6 min
Results:
AM
Run felt great. I was at an easy Z1 pace which was about a 7:45 minute mile
Noon
C&J - 225
C&J doubles @ 205 13 total couplets
PM
Round 1 - 345m @ 1:26.9 pace
Round 2 - 336m @ 1:29.2 pace
Round 3 - 339m @ 1:28.4 pace
Round 4 - 319m @ 1:34.0 pace
Round 5 - 316m @ 1:34.9 pace
Run 30 min z1
Noon
A. Clean and jerk 3, 3, 3; rest 3 min
B. Amrap TnG clean and jerk doubles @205# in 8 minutes
PM
5 sets @97%
Row 1 min
Rest 6 min
Results:
AM
Run felt great. I was at an easy Z1 pace which was about a 7:45 minute mile
Noon
C&J - 225
C&J doubles @ 205 13 total couplets
PM
Round 1 - 345m @ 1:26.9 pace
Round 2 - 336m @ 1:29.2 pace
Round 3 - 339m @ 1:28.4 pace
Round 4 - 319m @ 1:34.0 pace
Round 5 - 316m @ 1:34.9 pace
Tuesday April 10, 2012
100 TGU not for time 1.5 pood
Results
This was a good grinder day. I did 2 TGUs per arm before switching and did 10 before standing up and shaking out. This wasn't for time but if it was I would have stopped timing it at 44:55.
Results
This was a good grinder day. I did 2 TGUs per arm before switching and did 10 before standing up and shaking out. This wasn't for time but if it was I would have stopped timing it at 44:55.
Tuesday, April 10, 2012
Monday April 9, 2012
AM
Row 5 min z1
+
Row 30 sec 90% aer
Row 30 sec 50%
x20
+
Row 5 min z1
Noon
A. Build to a 1rm power snatch
B. Perform 3 TnG reps on the minute with 70% 1rm for 8 minutes (stop
if you fail)
PM
5 burpees AFAP
AD sprint 15 seconds @100%
Rest 3 min
x4
+
5 CTB chin ups
Row sprint 15 sec
Rest 3 min x4
Results:
AM
30/30 Row felt good. I think I've got a good breathing technique for the faster pace which allows me to not fatigue as quickly. My club just picked up a Woodway Curve treadmill and Im curious to see how Id do with MAP training on it.
Noon
PS - 135, 155, 175, 195, 205 fail
70% omem 3 - the 70% felt light and fast for the duration of the 8 rounds. I felt as if I could have gone for another 5-6 rounds more
PM
ALP-1
First bunch felt great. Burpees felt quick, and I did not show signs of fatigue 15 seconds into a 100% sprint.
Second bunch felt great as well but I need to work on my CTB rhythm. There were times when I would get messed up and correct by muscling the movement but I know I could get more efficiency from if I was better at it.
Row 5 min z1
+
Row 30 sec 90% aer
Row 30 sec 50%
x20
+
Row 5 min z1
Noon
A. Build to a 1rm power snatch
B. Perform 3 TnG reps on the minute with 70% 1rm for 8 minutes (stop
if you fail)
PM
5 burpees AFAP
AD sprint 15 seconds @100%
Rest 3 min
x4
+
5 CTB chin ups
Row sprint 15 sec
Rest 3 min x4
Results:
AM
30/30 Row felt good. I think I've got a good breathing technique for the faster pace which allows me to not fatigue as quickly. My club just picked up a Woodway Curve treadmill and Im curious to see how Id do with MAP training on it.
Noon
PS - 135, 155, 175, 195, 205 fail
70% omem 3 - the 70% felt light and fast for the duration of the 8 rounds. I felt as if I could have gone for another 5-6 rounds more
PM
ALP-1
First bunch felt great. Burpees felt quick, and I did not show signs of fatigue 15 seconds into a 100% sprint.
Second bunch felt great as well but I need to work on my CTB rhythm. There were times when I would get messed up and correct by muscling the movement but I know I could get more efficiency from if I was better at it.
Wednesday, March 28, 2012
Sunday March 25, 2012
for time:
DL - 315# x 25
100 double unders
Clean and Jerk - 135# x 25
100 double unders
25 burpees
DL - 315# x 25
100 double unders
Clean and Jerk - 135# x 25
100 double unders
25 burpees
Saturday March 24, 2012
AM
3 rds for time:
run 400 m
10 HSPU
30 KBS - 1.5pd
PM
5,4,3,2,1
Power Clean - 225#
MU's
Results
AM
8:58
The first 400m felt good, the second wasn't so bad, the third round felt like I was dragging a small sled. The HSPU were cake all the way through. The KBS got difficult only in the third round when I was fatigued from the running.
PM
3:43
I didn't feel into this one. Maybe because I didnt warm up that much before attempting a 225 PC. I realized something with the MU. I need to set the rings lower so that I dont need to jump up to grab them. By jumping and grabbing Im wasting energy and unnecessarily fatiguing my lats and shoulders.
3 rds for time:
run 400 m
10 HSPU
30 KBS - 1.5pd
PM
5,4,3,2,1
Power Clean - 225#
MU's
Results
AM
8:58
The first 400m felt good, the second wasn't so bad, the third round felt like I was dragging a small sled. The HSPU were cake all the way through. The KBS got difficult only in the third round when I was fatigued from the running.
PM
3:43
I didn't feel into this one. Maybe because I didnt warm up that much before attempting a 225 PC. I realized something with the MU. I need to set the rings lower so that I dont need to jump up to grab them. By jumping and grabbing Im wasting energy and unnecessarily fatiguing my lats and shoulders.
Friday March 23, 2012
23rd
AM
Clean Gauntlet
(bar starts at 185# - add 20# per 45 sec for a single max)
PM
OPEN WOD 12.5
Results
AM
185, 205, 225, 245, 265, 285 failed
PM
18 Thrusters
17 Pull Ups
Thursday, March 22, 2012
Wednesday March 21, 2012
AM
swim 25 m free @ 80%
rest 30 sec x 20
PM
5 min @ 90% aer:
10 row strokes
7 toes to bar
rest 5 min walking
5 min @ 90% aer:
25 m bear crawl
25 m frmers walk - 2pd/h
rest 5 min walking
5 min 2 90% aer:
15 DU's
5 burpees
rest 5 min walking:
5 min @ 90% aer:
2 MU's
10 lunges
10 sit ups
Results
AM
Swim Sprints felt great. Didnt feel fatigued in the shoulders and quads like I normally do.
PM
These 5 min AMRAPs were fun to do. I really felt like I could dial in my breathing and keep a good pace for 3 min, then speed it up and finish hard for the last 2.
Tuesday March 20, 2012
AM
Run 30 min easy pace
PM
A. Hang Power Clean x 1/Front Squat x 3 - 5 sets - build per set; rest 3 min
+
for time:
30 reps - clean and jerk - 135#
Results
AM
Run felt great. I felt like I could keep a challenging pace and control my breathing at the same time
PM
HPC + FS - 185, 205, 225. Wasnt feeling it. Starting from the hang is mentally challenging for me.
30 reps c & j - 1:55. Lost my balance a couple of times during the first 20, then broke up the remainder 10 with 5, 3, 1 & 1
Tuesday, March 6, 2012
Tuesday March 6, 2012
A. back squat @ 30X0; 3,2,1; rest 5 min
B. hang power clean - 2 every 30 sec tough for 4 min - add per 30 sec, no drop to floor after rep 1
C. Run 400 m @ 90%; rest 3 min x 2
Results:
Worked up to 3 @ 385, 2 @ 415, then 1 @ 435
HPC - 135, 145, 155, 165, 175, 185, 195, 205, 215. Hips were feeling fast until the last couple of sets. The second rep always seemed faster than the first. Im guessing its because of the loading.
Sunday March 4, 2012
Open WOD 12.2 V2...
Results
83. One better than the prior attempt.
This time the strategy was 10 reps of 3 of the 75 pounds
3 reps of 10 of 135 weight,
and singles of the 165. I tried to reached 165 with 4 minutes to run giving myself 8 seconds of rest in between single lifts but It was just not enough.
Results
83. One better than the prior attempt.
This time the strategy was 10 reps of 3 of the 75 pounds
3 reps of 10 of 135 weight,
and singles of the 165. I tried to reached 165 with 4 minutes to run giving myself 8 seconds of rest in between single lifts but It was just not enough.
Saturday March 3, 2012
9AM start time:
for time:
Row 1K
25 double unders
Row 750 m
50 double unders
Row 500 m
75 double unders
Row 250 m
100 double unders
1PM start time:
in 15 min build to a max OHS x 3 from empty bar
5PM start time:
9,7,5
muscle ups
squat snatch - 135#
Results:
AM
9:15
I felt like my breathing and pace was pretty good, however my ability to hold double unders while fatigued is still below par. More than anything I experienced local muscular fatigue in the rotator cuff area.
Noon:
In 15 min, all weights were done for 3 reps
95, 135, 185, 225, 235, 235, 235
PM:
10:15
First set of Muscle ups got 8 and 1, then 135 squat snatch for 9 pretty good. Then fatigue and no hip pop didnt allow me to string together any muscle ups so I had to do onsies and twosies.
Friday March 2, 2012
Open WOD 12.2
Against a 10 Min Clock...
30 Snatches @ 75#
30 Snatches @ 135
30 Snatches @ 165
AMRAP Snatches @ 210
Results:
82 snatches.
I went with 10 reps of 3 sets with the 75, 5 reps of 6 sets with the 135, and 1-2 reps of 15-30 sets at 165. I was experiencing local muscular fatigue of the hips, legs and low back around rep 70. From 71-82 was mostly all low back and shoulders. The snatches turned into a pull to neck and shoulder press to lock out.
Against a 10 Min Clock...
30 Snatches @ 75#
30 Snatches @ 135
30 Snatches @ 165
AMRAP Snatches @ 210
Results:
82 snatches.
I went with 10 reps of 3 sets with the 75, 5 reps of 6 sets with the 135, and 1-2 reps of 15-30 sets at 165. I was experiencing local muscular fatigue of the hips, legs and low back around rep 70. From 71-82 was mostly all low back and shoulders. The snatches turned into a pull to neck and shoulder press to lock out.
Wednesday February 29, 2012
AM
30 sec row @ 1K row pace
30 sec row @ 2:10/500 m pace
x 25 - no rests b/t sets
Noon
A. Press - build to a tough single in 8 min from empty par
B. KBS heavy x 15; rest 1 min x 5
PM
As many rounds in 10 min @ 95%:
3 muscle ups
6 OHS - 115# - from ground
9 ghd sit ups
Results:
AM
Rowing felt good. Breathing felt on point. I was able to get a good breathing rhythm and maintain a sub 1:45 pace for the sprint, and a 2:10ish pace for the recovery.
Noon
95, 135, 185, 195, 205
PM
I lost track of how may rounds I got with this wod but the muscle ups were the limiting factor. I was able to string together the 3 unbroken for 5-6 rounds, then as I began to fatigue I wasnt able to pop the hips or get up high enough to get over the hands.
Results:
AM
Rowing felt good. Breathing felt on point. I was able to get a good breathing rhythm and maintain a sub 1:45 pace for the sprint, and a 2:10ish pace for the recovery.
Noon
95, 135, 185, 195, 205
PM
I lost track of how may rounds I got with this wod but the muscle ups were the limiting factor. I was able to string together the 3 unbroken for 5-6 rounds, then as I began to fatigue I wasnt able to pop the hips or get up high enough to get over the hands.
Tuesday February 28, 2012
Noon
A. Squat Snatch - build to a tough single - video
B. TnG Squat Snatch with 135# x 3-7 reps/set; rest 1 min x 5
C. HS walk - 200 m for time
PM
3 sets @ 100%:
20 sec amrap clean and jerk - 95#
20 sec amrap box jumps - 20"
20 sec amrap DU's
20 sec amrap thrusters - 95#
20 sec amrap burpees
(rest walk 10 min b/t sets)
Results:
AM
Wasn't feeling the squat snatch. I worked up to 185 which is below my PR. I was feeling slow and tired with that lift.
TnG Squat Snatches felt good though. Strange that the max felt like crap but the TnG felt good. With the range at 3-7 I was able to get 6 with minimal effort. After seeing the Fronning 12.2 example, I can see that Im not using my hips enough to pop the bar up.
Hand stand walk was a disaster
PM
Felt better than AM
I was able to get through the WOD with good breathing.
averaged about 12 C&J, 15 box jumps, 20+ DU, 10-11 thrusters and 10 burpees
A. Squat Snatch - build to a tough single - video
B. TnG Squat Snatch with 135# x 3-7 reps/set; rest 1 min x 5
C. HS walk - 200 m for time
PM
3 sets @ 100%:
20 sec amrap clean and jerk - 95#
20 sec amrap box jumps - 20"
20 sec amrap DU's
20 sec amrap thrusters - 95#
20 sec amrap burpees
(rest walk 10 min b/t sets)
Results:
AM
Wasn't feeling the squat snatch. I worked up to 185 which is below my PR. I was feeling slow and tired with that lift.
TnG Squat Snatches felt good though. Strange that the max felt like crap but the TnG felt good. With the range at 3-7 I was able to get 6 with minimal effort. After seeing the Fronning 12.2 example, I can see that Im not using my hips enough to pop the bar up.
Hand stand walk was a disaster
PM
Felt better than AM
I was able to get through the WOD with good breathing.
averaged about 12 C&J, 15 box jumps, 20+ DU, 10-11 thrusters and 10 burpees
Monday, February 27, 2012
Sunday February 26, 2012
AM
Run 30 sec @ 90%
walk 20 sec brisk @ 50% x 15
Afternoon
OPEN WOD v.2
(goal is 125+)
Results:
AM - Completed. Breathing felt good, kept forward lean and didnt feel the running in the quads as much
PM
Kept a steady pace out of the start and maintained a 19-20 burpee per min throughout for the first three min, second 5 min slowed slightly by taking an extra breath in between reps, then tried to turn it on for the last minute.
Finished with 124 burpees.
Friday February 24, 2012
A. hang power clean - build to a 1RM - video
+
4 sets:
5 TnG hang power clean
run 200 m @ 95%
rest 5 min
PM
as many rounds in 7 min:
2 Muscle Ups
10 double unders
5 box jumps - 36" - step down
(work on MU turnover)
Results:
Wasnt feeling the hanging power clean. 225 felt heavy and 275 failed
used 185 for TnG PC & 200m sprint.
PM amrap lost count of rounds but was able to keep a consistent pace through the entire 7 min taking only 2 breaths before the MU
Thursday February 23, 2012
Open Workout 12.1
7 minutes AMRAP Burpees
Result:
115
Came out to strong out of the gate. 27 min 1, 25 min 2, the got 18 more within the next minute and a half to leave me with 70 at 3:30. I was to exhausted to catch up after that.
Will attempt again on Sunday evening
7 minutes AMRAP Burpees
Result:
115
Came out to strong out of the gate. 27 min 1, 25 min 2, the got 18 more within the next minute and a half to leave me with 70 at 3:30. I was to exhausted to catch up after that.
Will attempt again on Sunday evening
Wednesday, February 22, 2012
Tuesday, February 21, 2012
Tuesday February 21, 2012
Run 1 mile @ 90%
rest 4 min
Run 800 m @ 90%
rest 3 min
Run 400 m @ 90%
rest 2 min
Run 800 m @ 90%
rest 1 min
Run 1 mile @ 90%
Noon
A. Clean Grip DeadLift - work up to a tough single - go for 1RM if feeling it
PM
as many rounds in 15 min:
10 wall balls
3 muscle ups
15 double unders
Results
AM
Run felt great. Finished the WOD in 32:30, subtract out the 10 min of rest so 22:30
Noon
After a weekend of hip thrusting kettlebells I was feeling the PR and came up with 465. Felt like I could have gone a little heavier but I didnt want to swim to far in uncharted waters
PM
Lost track of round count. It was either 10 rounds and change, or 11 rounds in change. I was able to keep a steady breathing pace throughout the WOD. The MU was the only aspect that gave me issues. In a fatigued state I couldn't get the turnover with the MU.
Monday February 20, 2012
A. Front Squat - build to a tough triple fast
B. Hang Squat CLean - 3 every minute for 5 min - add per minute - work on speed out of bottom
C. ring HSPU practice - 7 min
Results:
FS - 3 @ 135, 3 @ 185, 2 @ 225, 2 @ 275, 1 @ 315, 3 @ 365
HSC - 185, 205, 225, 245, 255
Ring HSPU - Did MU & Piked into HSPU position did 4 x 10 working on leg technique
Wednesday, February 15, 2012
Wednesday February 15, 2012
AM
Run 400 m @ 90%
AMRAP Chin Ups
rest 3 min x 4
Noon
A. back squat - 5,4,3,2,1; rest 5 min
PM
as many rounds in 12 min:
10 box jumps - 24"
10 KBS - 2pd
10 wall balls
10 hand release push ups
Results:
AM
30, 26, 20, 16
Noon
5,4,3,2,1
315, 365, 405, 425, 435
PM
8 rounds 4 box jumps
Monday, February 13, 2012
Monday February 13, 2012
AM
30 sec airdyne @ 90%
30 sec airdyne @ 50% x 20
Noon
A. Squat Snatch - build to a 3RM - no more than 5 sec b/t reps; as mush rest as needed b/t sets
PM
15,12,9 rep rds for time:
KBS - 2pd
Thruster - 135#
CTB chin ups
Results:
AM
Airdyne - Felt good. Its an old bike so theres no gauges to express caloric expenditure. It makes it tough to tell effort level. After the 30/30 Airdyne I did 8 rounds of 30/30 DU because I felt that I needed to work on DU in a fatigued state. I was able to get 50 rotations per 30 seconds with a #2 RX rope.
Noon
I miss read the Workout RX and did Snatch Balance instead of Squat Snatch.
3RM @ 225#
PM
5:41
I got the first round of 15 unbroken with all three modalities, then KBS unbroken, 12 thrusters broken up into 6 & 6, all Pull ups unbroken, 9 KBS unbroken, then 4 x 3 thrusters with 9 pull ups UB.
Saturday, February 11, 2012
Friday February 10, 2012
AM
Sand bag run 200 m - 90#
rest of 2 min interval perform AMRAP DU's
rest 2 min x 5
Noon
A. EMOM 3 clean and jerk @ 205# for 12 min
PM
5 rds for time:
15 box jumps -24"
10 wall walks
5 L pull ups
Results:
AM
Didnt have a sandbag so I loaded up a bar to 95#s and ran with it. On the first run I got a little to close to a tree and the end of the bar hit causing me to spin 360 but I was able to keep my footing and stay in stride. Each 200m run took about 50 seconds leaving 70 seconds to DU in. My ability to DU when fatigued is poor. I can get 10-20 rotations before I hit my shoes and mess up.
Noon:
Video to come - Completed all 12 rounds of 205 C&J
PM:
Partial Video to Come - 16:01, the Bloggie ran out of juice. I guess I just took to long to finish the WOD. The Wall Walks absolutely destroyed me from round 2 on. I finally feel like I can get a better rhythm with box jumps to the extent that I can get 20-25 in stride unbroken. The L pull ups were pretty easy.
Thursday, February 9, 2012
Wednesday February 8, 2012
AM
as many reps/rds in 7 min:
10 thrusters - 75#
5 burpees
PM
Prowler push for time - 100 m - 180#
rest 5 min
20 sets of 5 unbroken CTB chin ups for time - cannot do more than 5 reps at a time
rest 5 min
3 min max cals on Airdyne
Results
AM:
9 rounds 1 burpee
PM:
Prowler Push 45 seconds
7:03 pull ups
Airdyne's cal counter is broken
Results
AM:
9 rounds 1 burpee
PM:
Prowler Push 45 seconds
7:03 pull ups
Airdyne's cal counter is broken
Tuesday, February 7, 2012
Tuesday February 7, 2012
AM
Power Clean - build to a 1RM in 6 min
rest 2 min
AMRAP 90% of part 1 in 6 min
PM
for time:
Row 250 m
15 KBS - 2pd
25 burpees
15 KBS
Row 250 m
Results:
AM
PC 275
AMRAP 245 14 times in 6min
PM
3:41
Results:
AM
PC 275
AMRAP 245 14 times in 6min
PM
3:41
Monday February 6, 2012
for time:
Row 2K
max DU's in 10 min
Results:
Rowed 2k in 7:06. Got 152 DU with the remaining 10 min
Row 2K
max DU's in 10 min
Results:
Rowed 2k in 7:06. Got 152 DU with the remaining 10 min
Sunday, February 5, 2012
Saturday February 4, 2012
AM
Run 10 min @ Z1
10 min @ 95% effort high pace
Run 10 min @ Z1
Noon - CF 480
A. Clean and Jerk - build to a tough single
B. Clean and Jerk - amrap in 6 min of 90% of part A
PM
for time:
Row 2K
max DU's in 10 min
Results
AM
Run felt good. Felt my quads a little more than I think I should have but in all, breathing was good and I feel like I covered some good distance
Noon
Built up to 365 Front Squat to warm up. Then to a 275 squat Clean & Jerk
90% roughly 245, 7 reps within 6 min of Squat Clean & Jerk
PM
On a flight, DNS
Run 10 min @ Z1
10 min @ 95% effort high pace
Run 10 min @ Z1
Noon - CF 480
A. Clean and Jerk - build to a tough single
B. Clean and Jerk - amrap in 6 min of 90% of part A
PM
for time:
Row 2K
max DU's in 10 min
Results
AM
Run felt good. Felt my quads a little more than I think I should have but in all, breathing was good and I feel like I covered some good distance
Noon
Built up to 365 Front Squat to warm up. Then to a 275 squat Clean & Jerk
90% roughly 245, 7 reps within 6 min of Squat Clean & Jerk
PM
On a flight, DNS
Thursday February 2, 2012
AM
Run 30 min
(5 in easy then 30/30 for 20 min - 30 @ 90%, 30 @ 50%, then 5 min easy)
Noon - CF 480
A. Clean Grip DL - build to a 3RM
PM
21,15,9 rep rounds for time:
SDLHP - 95#
box Jumps - 24"
KBS - 1.5 pd
burpees
Results:
AM
Felt the 30/30s in the quads a little more that I think I should have. Looking to tweak my run posture and have a little more forward lean
Noon
135 @ 3, 185 @ 3, 225 @ 3, 275 @ 3, 315 @ 2, 365 @ 1, 405 @ 3
PM
Video to come
Run 30 min
(5 in easy then 30/30 for 20 min - 30 @ 90%, 30 @ 50%, then 5 min easy)
Noon - CF 480
A. Clean Grip DL - build to a 3RM
PM
21,15,9 rep rounds for time:
SDLHP - 95#
box Jumps - 24"
KBS - 1.5 pd
burpees
Results:
AM
Felt the 30/30s in the quads a little more that I think I should have. Looking to tweak my run posture and have a little more forward lean
Noon
135 @ 3, 185 @ 3, 225 @ 3, 275 @ 3, 315 @ 2, 365 @ 1, 405 @ 3
PM
Video to come
Tuesday, January 31, 2012
Tuesday January 31, 2012
AM
AMRAP HSPU (-2)
Row 400 m @ 90%
rest 2 min x 3
+
15 CTB chin ups
AMRAP DU's in 1 min
rest 2 min x 3
Noon
A. snatch balance - build to a double -easy
B. OHS @ 32X1; 3 x 3 @ 80%; rest 2 min
C. KBS heavy x 15; rest 30 sec x 3
PM
as many rounds in 7 min:
10 thrusters - 75#
5 burpees
Results:
HSPU - 400m row
22 - 1:17.1
22 - 1:17.7
21 - 1:18.9
C2B Pull Ups - AMRPA DU
15 & 69
15 & 73
15 & 75
Had the feeling of cramping shoulders and forearms the entire time during the DUs
AMRAP HSPU (-2)
Row 400 m @ 90%
rest 2 min x 3
+
15 CTB chin ups
AMRAP DU's in 1 min
rest 2 min x 3
Noon
A. snatch balance - build to a double -easy
B. OHS @ 32X1; 3 x 3 @ 80%; rest 2 min
C. KBS heavy x 15; rest 30 sec x 3
PM
as many rounds in 7 min:
10 thrusters - 75#
5 burpees
Results:
HSPU - 400m row
22 - 1:17.1
22 - 1:17.7
21 - 1:18.9
C2B Pull Ups - AMRPA DU
15 & 69
15 & 73
15 & 75
Had the feeling of cramping shoulders and forearms the entire time during the DUs
Monday January 30, 2012
A. Power Snatch - build to a tough single in a few sets - NO SQUAT
B. 90% of part A - every 30 sec for 5 min
+
3 sets:
10 HPS TnG reps tough
Run 400 m @ 90%
rest 2 min
Results:
PS without squat - 205, failed @ 215
185 every 30 seconds for 5 min
+
135 HPS TnG + 400m run
B. 90% of part A - every 30 sec for 5 min
+
3 sets:
10 HPS TnG reps tough
Run 400 m @ 90%
rest 2 min
Results:
PS without squat - 205, failed @ 215
185 every 30 seconds for 5 min
+
135 HPS TnG + 400m run
Sunday, January 29, 2012
Friday, January 27, 2012
Friday January 27, 2012
AM
Row 500 m @ best 1K row pace
rest 2 min x 5
Noon
A. Split Jerk off blocks - 3,2,1,3,2,1; rest 3 min
B. Push Jerk TnG reps x 10; rest 1 min x 3 - tough
PM
for time:
50 toes to bar
50 wall balls
50 Dead Lift - 225#
50 wall balls
50 toes to bar
Results
Am
Maintained 1:41 average for the 5 sprints
Noon
3 @ 225, 2 @ 245, 1 @ 265, 3 @ 245, 2 @ 265, 1 @ 285
TnG push jerks with 185
PM
DNS
Row 500 m @ best 1K row pace
rest 2 min x 5
Noon
A. Split Jerk off blocks - 3,2,1,3,2,1; rest 3 min
B. Push Jerk TnG reps x 10; rest 1 min x 3 - tough
PM
for time:
50 toes to bar
50 wall balls
50 Dead Lift - 225#
50 wall balls
50 toes to bar
Results
Am
Maintained 1:41 average for the 5 sprints
Noon
3 @ 225, 2 @ 245, 1 @ 265, 3 @ 245, 2 @ 265, 1 @ 285
TnG push jerks with 185
PM
DNS
Wednesday, January 25, 2012
Wednesday January 25, 2012
AM
Swim
50 m free @ 80%
25 m kick @ 50%
rest 30 sec x 6
+
dive in, swim 25 m @ 100%
rest 1 min x 8
Noon
A. Power Snatch - build to a 1RM
B. take 90% of part A and do 1 rep every 20 sec for 5 min if you can
C. Snatch Balance - 3 x 3 @ 80%; rest 90 sec
PM
Airdyne:
30 sec @ 90%
30 sec @ 50% x 20
Results:
AM
Been a while since I last swam, these sprints felt good. Took a lap or two to figure out the kick board situation for the 25m of kick @ 50%
Noon
Warmed up with 225 OHS, attempted 245 and felt something in my left hip. My guess is that my feet were to wide in the squat descent allowing internal rotation at the hip and possibly straining the hip flexors/internal rotators.
I worked up to 205 and failed 3 times. My last successful attempt was 185. The whole time I could feel my hip as I dropped under the bar and stood up with the weight.
I put 165 on the bar for the part "B" but kept feeling my hip so I shut the noon session down.
PM
Came back and did the 30/30 on the Airdyne and the hip wasnt an issue.
Swim
50 m free @ 80%
25 m kick @ 50%
rest 30 sec x 6
+
dive in, swim 25 m @ 100%
rest 1 min x 8
Noon
A. Power Snatch - build to a 1RM
B. take 90% of part A and do 1 rep every 20 sec for 5 min if you can
C. Snatch Balance - 3 x 3 @ 80%; rest 90 sec
PM
Airdyne:
30 sec @ 90%
30 sec @ 50% x 20
Results:
AM
Been a while since I last swam, these sprints felt good. Took a lap or two to figure out the kick board situation for the 25m of kick @ 50%
Noon
Warmed up with 225 OHS, attempted 245 and felt something in my left hip. My guess is that my feet were to wide in the squat descent allowing internal rotation at the hip and possibly straining the hip flexors/internal rotators.
I worked up to 205 and failed 3 times. My last successful attempt was 185. The whole time I could feel my hip as I dropped under the bar and stood up with the weight.
I put 165 on the bar for the part "B" but kept feeling my hip so I shut the noon session down.
PM
Came back and did the 30/30 on the Airdyne and the hip wasnt an issue.
Tuesday, January 24, 2012
Monday January 23, 2012
Noon
A. Power Clean - 265# every 30 sec x 1 for 5 min - use wider grip on set up
B. Clean Pulls to navel - 350# x 2; 4 sets; rest 2 min - use hook grip, and wider grip as above
C. COVP chin ups - 5 reps x 5-8 sets - use this time to practice speed of these; they are a little slow on the lowering
PM
5 sets in 2 min:
Run 400 m
AMRAP Double Unders left in the 2 min
rest 2 min actively
(keep same pace and reps each set)
Results
Noon - Video. 265 felt quick and light
Pull ups - worked on pushing down and away from the bar and bouncing into the bottom position to make a quicker descent.
PM - absolutely sucked at double unders while my legs are fatigued. Something I need to work on.
1:26 - 18 DU
1:23 - 21 DU
1:23 - 40 DU
1:21 - 29 DU
1:22 - 22 DU
A. Power Clean - 265# every 30 sec x 1 for 5 min - use wider grip on set up
B. Clean Pulls to navel - 350# x 2; 4 sets; rest 2 min - use hook grip, and wider grip as above
C. COVP chin ups - 5 reps x 5-8 sets - use this time to practice speed of these; they are a little slow on the lowering
PM
5 sets in 2 min:
Run 400 m
AMRAP Double Unders left in the 2 min
rest 2 min actively
(keep same pace and reps each set)
Results
Noon - Video. 265 felt quick and light
Pull ups - worked on pushing down and away from the bar and bouncing into the bottom position to make a quicker descent.
PM - absolutely sucked at double unders while my legs are fatigued. Something I need to work on.
1:26 - 18 DU
1:23 - 21 DU
1:23 - 40 DU
1:21 - 29 DU
1:22 - 22 DU
Sunday, January 22, 2012
Saturday January 21, 2012
AM
Run 5K @ 70% effort
Noon
A. Power Snatch - 3,2,1; rest 5 min
B. 75 power snatch for time - 75# - video
PM
as many rounds in 20 min:
Row 350 m
15 wall balls
15 chin ups
Results without video, bloggie died
Noon
PS - 3 @ 175, 2 @ 185, 1 @ 205
75 PS for time - 3:43. First 40 unbroken, 10, 10, 5, 5, 5
PM
7 rounds + 10 wall balls
Run 5K @ 70% effort
Noon
A. Power Snatch - 3,2,1; rest 5 min
B. 75 power snatch for time - 75# - video
PM
as many rounds in 20 min:
Row 350 m
15 wall balls
15 chin ups
Results without video, bloggie died
Noon
PS - 3 @ 175, 2 @ 185, 1 @ 205
75 PS for time - 3:43. First 40 unbroken, 10, 10, 5, 5, 5
PM
7 rounds + 10 wall balls
Thursday, January 19, 2012
Thursday January 19, 2012
AM
Row 30 sec @ 90%
Row 30 sec @ 50% x 30
(same pace EVERY 30 sec @ 90%)
Noon
A. Squat Clean Thruster - build to a 1RM in 8 min
B. 5 thrusters on the minute for 6 min - 175#
PM
5 sets for total working time:
12 Dead Lift - 155#
12 box jumps - 30"
12 burpees
Run 100 m
rest 1 min
Results with video to come
AM
kept 1:37 pace
Noon
Squat Clean Thruster 275# with a 375 FS to warm up
PM
12:12 - Total Time
Row 30 sec @ 90%
Row 30 sec @ 50% x 30
(same pace EVERY 30 sec @ 90%)
Noon
A. Squat Clean Thruster - build to a 1RM in 8 min
B. 5 thrusters on the minute for 6 min - 175#
PM
5 sets for total working time:
12 Dead Lift - 155#
12 box jumps - 30"
12 burpees
Run 100 m
rest 1 min
Results with video to come
AM
kept 1:37 pace
Noon
Squat Clean Thruster 275# with a 375 FS to warm up
PM
12:12 - Total Time
Tuesday January 17, 2012
5 sets:
AMRAP HSPU
Run 400 m @ 90%
rest 3 min
Noon
A. Power Clean - build to a 1RM - video it
B. Close Grip BEnch Press - build to a 1RM - video it
PM
4 rds for time:
25 wall balls
25 COVP chin ups
Results:
AM
31hspu 1:13run
25hspu 1:22run
20hspu 1:28run
16hspu 1:27run
16hspu 1:27run
Noon
295 PC
335 BP, 355 Fail
PM
8:43
AMRAP HSPU
Run 400 m @ 90%
rest 3 min
Noon
A. Power Clean - build to a 1RM - video it
B. Close Grip BEnch Press - build to a 1RM - video it
PM
4 rds for time:
25 wall balls
25 COVP chin ups
Results:
AM
31hspu 1:13run
25hspu 1:22run
20hspu 1:28run
16hspu 1:27run
16hspu 1:27run
Noon
295 PC
335 BP, 355 Fail
PM
8:43
Saturday January 14, 2012
AM
5 sets:
Airdyne 1 min @ 80%
AMRAP Ring Dips
rest 2 min
Noon
A. Clean Grip Dead Lift - take up to tough single in a few sets; rest as needed
B. Hang Power CLean - find a tough 1 - maybe a 1RM, if not, just a solid one
PM
for reps:
1 min wall balls
1 min toes to bar
1 min double unders
1 min ghd sit ups
1 min box jumps - 24"
1 min burpees
1 min row cals
5 sets:
Airdyne 1 min @ 80%
AMRAP Ring Dips
rest 2 min
Noon
A. Clean Grip Dead Lift - take up to tough single in a few sets; rest as needed
B. Hang Power CLean - find a tough 1 - maybe a 1RM, if not, just a solid one
PM
for reps:
1 min wall balls
1 min toes to bar
1 min double unders
1 min ghd sit ups
1 min box jumps - 24"
1 min burpees
1 min row cals
Thursday January 12, 2012
AM
AM
Run 30 sec @ 90%
Run 30 sec @ 50%
x 12
+
Run 10 min @ 80% effort - good pace, technique
Noon
A. Clean and Jerk - 3,3,3; rest 5 min
B. Front Squat - 3 x 3 @80%; rest 2 min
PM
As many rounds in 20 min:
20 thrusters - 135#
20 burpees
20 chin ups
AM
Run 30 sec @ 90%
Run 30 sec @ 50%
x 12
+
Run 10 min @ 80% effort - good pace, technique
Noon
A. Clean and Jerk - 3,3,3; rest 5 min
B. Front Squat - 3 x 3 @80%; rest 2 min
PM
As many rounds in 20 min:
20 thrusters - 135#
20 burpees
20 chin ups
Wednesday, January 11, 2012
Tuesday January 10, 2012
Row 30 sec @ 90%
Row 30 sec @ 50% x 20
Noon
A. Power Snatch - 3,3,3,3; rest 4 min
B. TnG Power Snatch tough unbroken - 10,8,6,4,2; rest 30 sec b/t sets
PM
3 sets:
AMRAP Muscle Ups
AMRAP SQuats in 30 sec
AMRAP DU's in 30 sec
rest 3 min b/t sets
+
Run 200 m @ 95%
walk rest 2 min x 3
Results:
AM
Row avg kept at 1:35
Noon
PS - 185
TnG PS - 155
PM
Round 1 - 6 MU, 37 Sq, 48 DU
Round 2 - 7 MU, 38 Sq, 62 DU
Round 3 - 5 MU, 37 Sq, 60 DU
200m Run X 3 - 31.11, 31.48, 30.12
Row 30 sec @ 50% x 20
Noon
A. Power Snatch - 3,3,3,3; rest 4 min
B. TnG Power Snatch tough unbroken - 10,8,6,4,2; rest 30 sec b/t sets
PM
3 sets:
AMRAP Muscle Ups
AMRAP SQuats in 30 sec
AMRAP DU's in 30 sec
rest 3 min b/t sets
+
Run 200 m @ 95%
walk rest 2 min x 3
Results:
AM
Row avg kept at 1:35
Noon
PS - 185
TnG PS - 155
PM
Round 1 - 6 MU, 37 Sq, 48 DU
Round 2 - 7 MU, 38 Sq, 62 DU
Round 3 - 5 MU, 37 Sq, 60 DU
200m Run X 3 - 31.11, 31.48, 30.12
Monday, January 9, 2012
Saturday January 7, 2011
AM
row 30 sec @ 90%
row 30 sec @ 50% x 20
Noon
A. clean and jerk - build to a tough double fast
B. C and J on the min - 185# - increase 1 rep/min
PM
"helen"
Results:
AM
Row kept avg 1:35 pace
Noon
C&J built to 225 double (wasnt feeling it)
185 C&J on the min add 1 rep per min: 1, 2, 3, 4, 5, 6, 7, 8, 6
PM
Helen - 7:37 KBS & PU Unbroken. Could have made up time on the turn around and run
row 30 sec @ 90%
row 30 sec @ 50% x 20
Noon
A. clean and jerk - build to a tough double fast
B. C and J on the min - 185# - increase 1 rep/min
PM
"helen"
Results:
AM
Row kept avg 1:35 pace
Noon
C&J built to 225 double (wasnt feeling it)
185 C&J on the min add 1 rep per min: 1, 2, 3, 4, 5, 6, 7, 8, 6
PM
Helen - 7:37 KBS & PU Unbroken. Could have made up time on the turn around and run
Friday, January 6, 2012
Thursday, January 5, 2012
Thursday January 5, 2011
AM
AMRAP Muscle Ups non false grip kipping
Run 800 m @ 80%
rest 2 min x 3
Noon
A. Squat Clean Thruster - build to a tough single - NOT a 1RM
PM
5 rounds for time @ 90%:
10 wall walks
10 russian KBS heavy
50 m prowler push constant movement
Results:
AM
3mu 3:10
4mu 3:14
5mu 3:07
Noon
135, 185, 225, 245, 265
PM
14:30 - 16:30 - Im guessing because because Matt reset the clock twice
AMRAP Muscle Ups non false grip kipping
Run 800 m @ 80%
rest 2 min x 3
Noon
A. Squat Clean Thruster - build to a tough single - NOT a 1RM
PM
5 rounds for time @ 90%:
10 wall walks
10 russian KBS heavy
50 m prowler push constant movement
Results:
AM
3mu 3:10
4mu 3:14
5mu 3:07
Noon
135, 185, 225, 245, 265
PM
14:30 - 16:30 - Im guessing because because Matt reset the clock twice
Wednesday, January 4, 2012
Tuesday January 3, 2012
AM
Run 400 m @ 80%
HS walk 50 m
rest 2 min x 5
Noon
A. Power CLean - 3 x 3 @ 80%; rest 90 sec
B. 3 TnG heavy Power Snatch on the minute for 8 min
C. 45# plate walking lunges overhead x 16; rest 1 min x 3
D. Leg Less rope Climbs - 8 for time - 20'
PM
3 rds for time:
50 double unders
Row 350 m
Results:
AM - HS Walk turned into a HS hold after 2 rounds
Noon - PC 275
155 TnG PS
3:09 8 legless rope climbs
PM - 5:39
Run 400 m @ 80%
HS walk 50 m
rest 2 min x 5
Noon
A. Power CLean - 3 x 3 @ 80%; rest 90 sec
B. 3 TnG heavy Power Snatch on the minute for 8 min
C. 45# plate walking lunges overhead x 16; rest 1 min x 3
D. Leg Less rope Climbs - 8 for time - 20'
PM
3 rds for time:
50 double unders
Row 350 m
Results:
AM - HS Walk turned into a HS hold after 2 rounds
Noon - PC 275
155 TnG PS
3:09 8 legless rope climbs
PM - 5:39
Saturday December 31, 2011
AM
Strict Muscle Up practice - 30 min
Noon
A. Clean Grip Dead Lift - build to a tough single in 3 sets - NOT a 1RM
B. Clean Grip Dead Lift - 315# x 3 on the minute for 5 min
PM
5 rounds for time:
Run 400 m
15 thrusters - 95#
15 toes to bar unbroken
Strict Muscle Up practice - 30 min
Noon
A. Clean Grip Dead Lift - build to a tough single in 3 sets - NOT a 1RM
B. Clean Grip Dead Lift - 315# x 3 on the minute for 5 min
PM
5 rounds for time:
Run 400 m
15 thrusters - 95#
15 toes to bar unbroken
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