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
Tuesday, January 31, 2012
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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