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

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

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

Thursday January 26, 2012

Off

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.

Tuesday, January 24, 2012

Tuesday January 24, 2012

120 min hike - unloaded

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



Sunday, January 22, 2012

Sunday January 22, 2012

Off

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

Friday January 20, 2012

Off

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

Wednesday January 18, 2012

Off

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





Sunday January 15, 2012

Off

Monday January 16, 2012

Off

Sunday January 15, 2012

Off

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

Friday January 13, 2012

Off

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

Wednesday, January 11, 2012

Wednesday January 11, 2012

Off

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

Monday, January 9, 2012

Monday January 9, 2011

Off

Sunday January 8, 2011

Off

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

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




Wednesday, January 4, 2012

Wednesday January 4, 2012

Off

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







Monday January 2, 2012

Off

Sunday January 1, 2012

Off

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

Friday December 30, 2011

Off