Friday, September 19, 2014

A1. Front squat 

70x2 160#

75x2 175#

80(5x3) 185#

A2. Scap squeezes :30 (during the 5x3)

B.  For time:

     

     9-6-3

     Power cleans (115lbs)

     HSPU 

     + (rest only to change plates)

     15-10-5

     Hang power cleans (95lbs)

     Burpees

C. Air dyne :20/:10 x 8

     +

     Battle ropes :20/:10 x 8

Thursday, September 18, 2014

A. Back squat 

75x2 200#

80x2  215#

85(3x2) 226#

B.  3:00 amrap

     6 pull-ups (butterfly)

     6 thrusters

     Rest 3:00

    

     3:00 amrap

     5 pull-ups (butterfly)

     5/5 pistols

      Loved this workout and butterflies are getting so smooth

C. 10 stir the pot

     10 transverse KB swings

     10 back extensions

D. Row 40m @z1 pace (Every 8 minutes attempt a handstand walk) need to work handstands more agaib

Tuesday, September 16, 2014

-Snatch Pull past knees
-Snatch Pull
-Power Snatch Above Knee
-Power Snatch + OHS
-Snatch

A. Heavy snatch single for the day first time doing squat snatches in a long ass time. Was terrified and mental. Got 110#

B.  EMOM 10

      Odd: 5-7 unbroken ring dips

      Even: 6-8 t2b

 

C. 10 parallete Pass throughs (w/ dip and push-up) 

     300m row

     10 KBS (American) 53#

     400m row

     10 parallete Pass throughs (w/ dip and push-up)

     500m row

     10 KBS (American)

     400m row

     10 parallete Pass throughs (w/ dip and push-up)

     300m row 

     10 KBS (American)

Monday, September 15, 3013

A. Front Squat  70x2 75x2 80(6x4)

B. EMOM 12 

    ODD: 2 power cleans + squat clean 135#

    Even: 3 Strict + 3 Butterfly Pull Ups (Focus on keeping your feet together and waiting until the last second to load your feet back to your butt) butterflies were so good and controlled

C1. Push press 5-3-1-5-3-1; rest :20 105 and 115

C2. Ring rows 6-8; rest :90

D. Airdyne sprints 

    20 cal

    Rest 2:00

    15 cal 

    Rest 1:00

     +

    10 cal sprints 

    Rest time taken x 10 

Friday, September 12, 2014

A1. Back Squat 60x2 65x2 70(6x2) didn't do... Resting injured knee

A2. Banded Pec Release :20 ea side 

B. Snatch grip deadlift 5RM for the day

165#

C. Climbing ladder 10:00 

 

    1 Power Clean (125lbs)

    1 Ring Dip

    2 Power Cleans

    2 Ring Dips

    3 Power Cleans 

    3 Ring Dips

    ETC...

In round 8... Needed some time to shake out arms in ring dips but getting a lot easier. Love doing 125# cleans easily unbroken for high reps. 

D. Stir the pot 10 rotations each directions (On exercise ball)

    10 Toes to Bar

    10 GHD Sit ups (If they hurt your head do weighted sit ups)

    x 3

Thursday, September 11, 2014

Ran a 5k (gradual incline). 

Absolutely horrible! Legs were so heavy and tightening. Need to run steady more.

Wednesday,September 10, 2014

A1. Front Squat   

70x2 

75x2 

80(6x3) did one set then stopped because too much pain on knee

A2. Banded Scap Squeezes :20 (During the 6x3)

     

B.

   7:00 AMRAP

   5 Pull ups (Butterfly)

   10 KBS (53lbs Russian)

   15 Air Squats (sit ups because knee)

C. 30 minute recovery row @Z1 pace  (Every 6 Minutes stop and do a max ring support hold) 6,000+ meters

Tuesday, September 9, 2014

Snatch Drills (Barbell only) 5X each

-Snatch Pull past knees
-Snatch Pull
-Power Snatch Above Knee
-Power Snatch + OHS
-Snatch

A. 10 Minutes to work up to a 2 Rep TNG Snatch (Form trumps everything but have fun) 110# got one for 115# then lost it on TNG. Didn't have lifters today.

B. 80% of A Complete the following

  5 Ring Dips (Tough it out, go into these knowing that they are supposed to be tough, just keep moving and keep the elbows tight and locked in, these will get better the more we do them) easier but kept doing strict cant coordinate a kip 

  50 Double Unders

  5 Power Snatches (Slow down on these and focus on proper mechanics)85#

  x 5

 

C. Airdyne :10 (Max Effort) / Rest :50 

    Push Ups :10 (Max Effort)/ Rest :50

    x 10

Monday, September 8, 2014

A. Front Squat  

60x6 

65x6 

70(6x2)

Easy

B. EMOM 12 

    ODD: 3 TNG Squat Cleans @ 75% (135#)

    Even: 2 Strict + 3 Butterfly Pull Ups (Focus on keeping your feet together and waiting until the last second to load your feet back to your butt)

C1. Med Ball Dumbbell Press 3 x 10

C2. Dumbbell Rows 5 Each Side (60lb)

D. Run 400m (75%)

     Walk 100m
     x 2

    Sprint 150m (Sub 25s each round)
    Rest 4x the time taken 1:40s if sub 25s

    Repeat x 9    

Rowed instead due to injured knee

Friday, September 5, 2014

A. Clean complex (power clean + hang power + push press + jerk) (12 min cap)

155#

B. Diane 

     21-15-9 

     Dead lift 

     HSPU

B1. Toes 2 Bar 3x10 unbroken 

B2. Transverse KB Swings 10 ea side (35lb)

C. Chest Supported Y's 3x10

Wednesday, September 3, 2014

A. Clean Drills (Barbell only) 5X each

-Clean Pull past knees
-Clean Pull
-Power Clean Above Knee
-Power Clean + FS
-Squat Clean + Jerk

B. 4 Heavy KB Swings (American 70lb)
    5  butterfly pull ups
    6 Ring Dips
   - Rest :30 -
    8 KB Swings (Russian 70lb)
    5  butterfly pull ups
    6 Ring Dips
   - Rest :30 -
    12 Kb Swings (Russian 70lb)
    5 butterfly pull ups
    6 Ring Dips

C. 50m Sprints
    Rest :30
    x 10

    Rest 3:00
   
    Repeat     

Tuesday, September 2, 2014

A. Front Squat 10x2 @22x1 @75%1RM

170#

B. Deadlift 275x5

C1. Strict Press 3x8  (Same weight as last week, all for 8 reps ) 85#

C2. Strict Pull ups 8-10

D. Run 400m (75%) 

     Walk 100m 

     x 2

 

    Sprint 100m (Shoot for 13s Each round)

    Rest 4x the time taken 

    Repeat x 11

Rowed instead because too hot. Maintained about a 1:37

Friday, August 29, 2014

A. Power Snatch (2 Rep TNG) Heavy for day 110# 

B. 3x5 Weighted Pull Ups

5 with 5#

C. OHS 3 Reps (Tough) 125#

   :15 Row (AFAP) 6-8 cal

    Rest 5:00

    x 7

Wednesday, August 27, 2014

(All to be done at a 70% Pace)  <----Very important that you use this pace to aid in recovery for the rest of the week

A. Row 1200m  

   10 PVC Passthroughs with Dip and Push Up

   10 Back Extensions

   10 Weighted Sit Ups (Plate behind Neck)

   -Rest 3:00-

   x 3

Tuesday, August 26, 2014

A. Clean Complex (2 Clean Pulls + Hang Power Clean + Jerk) (Max weight in 12 Minutes)

145#... Put belt on at 155# and shit go weird. Went high enough on clean but got awkward 

B. 5 Heavy KB Swings (American 70lb)

    5 Strict Pull Ups

    5 Ring Dips 

   - Rest :30 -

    10 KB Swings (Russian 70lb)

    5 Strict Pull Ups

    5 Ring Dips

   - Rest :30 -

    15 Kb Swings (Russian 70lb)

    5 Strict Pull Ups

    5 Ring Dips

C.  Run 400m (75%) 

     Walk 100m 

     x 2

 

    Sprint 100m (Shoot for 13s Each round)

    Rest 5x the time taken (Rest 1:05 Or however long it takes to get your heart rate down to 120 BPM)

    Repeat x 10

1- 13

2- 13

3- 12

4- 12

5- 11

6- 10

7- 12

8- 13

9- 12

10- 12

Monday, August 25, 2014

A. Back squat 1RM

265# (15# PR)

B. Deadlift 275x5 didn't do... Tight muscle in left quad

C1. Strict Press 6-8 x 3 (shoot for 3 sets at 8 reps with same weight as last weeks last set) 85#

C2. Dumbbell Rows 10-15-20+ (beat last weeks 20+) 35#

D. Track work

    

    Jog 200m

    Stretch

    Jog 200m

    Stretch 

    Run 800m at a recovery pace

    Rest 3:00 

    Run 800m at a recovery pace

Saturday, August 23, 2014

A. 20 burpee box jump overs (work on lateral)

    200m sprint

    20 KBS 

    200m sprint 

    20 t2b 

    200m sprint

    20 t2b

    200m sprint

    20 KBS 

    200m sprint

    20 burpee box jump overs 

B. 10 weighted sit-ups

     10 Ab rollouts

     10 leg raises

     10 side bends

     X 2

C. muscle up work if we have time didn't do.. Went to wedding

Friday, August 22, 2014

A. EMOM 20

    ODD: 3-4 strict HSPU made it to 9th round till had to kip any

    Even: ring rows 5-7

B. "What a fun ladder"

      10 S2O (use your legs efficiently)

      1 ring dip

      9 S2O

      2 ring dips

      8 S2O

      3 ring dips

      7 S2O

      4 ring dips

      6 S2O

      5 ring dips

      5 S2O

      6 ring dips

      4 S2O

      7 ring dips

      3  S2O

      8 ring dips

      2 S2O

      9 ring dips

      1 S2O

      10 ring dips

*** every 3 minutes stop and do 20 double unders*** this fucking sucked

C. Rest and come Tomorrow you will have even more fun stuff :)

Tuesday, August 18, 2014

 Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A. Power Cleans + Push Jerk 

70%x3  120#

80%x3  140#

90%(4x1) 160#

Cleans and jerks were real good today. Until the 4th one at 160... Leaned forward and tried to compensate and pulled my back.

B. Clean Pulls  

105%(2x3)  190#

110(2x1) 200#

C. Shoulder Stability Work    

    - Scap Squeezes :30 hold

    - Chest Supported Y's (2.5/5lb plate) 3x10

** drop in at Breathe Crossfit

150 d/u

50 t2b

150 d/u

Monday, August 18, 2014

A1. Barbell Lunges 3x8 ea leg (Chose weight) 145#

A2. Strict Pull ups 5-7

  7 each time

B. Deadlift 270x5

C1. Strict Press 6-8 x 3 (pick a weight that will fall between 6-8 reps) 85# start arching on 7-8

C2. Dumbbell Rows 10-15-20+ 35#

D. Track work

    

    Jog 200m

    Stretch

    Jog 200m

    Stretch some more

     Sprint 100m 

     Rest 2:00

     x10

1-14 sec

2-14

3- 13

4-13

5- 12

6-13

7-14

8- 13

9- 13

10-12

    I need data for every single sprint you do, please include exact time taken for each and rest 2:00 after each

Wednesday, August 12, 2014

Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A. Clean + jerk  

70%x3 120#

80%x3  140#

90%x2  160#

95(2x1)  165#

No belt needed

B. Clean Pulls  

100%(2x3) 180#

110%(2x2) 200#

C. "Hell"

15:00 CAP (max effort)

30 Cal Air Dyne

50 Wall Balls

150 Double Unders

50 Burpee box jump overs

30 HSPU

Annoying- got the same # of HSPU (7) as first week I tried this. NEED to work cardio especially with burpees.

D. Shoulder Stability Work (Come See me) 3x10

    - Scap Squeezes w/5 second hold

    - Chest Supported Y's (2.5/5lb plate)

E. Transverse dumbbell swings 3x10 (ea side)

Monday, August 11, 2014

**disclaimer**

*after a long 3 days of weddings, lakehouses, and booze...

Clean Drills (Barbell only) 5X each
-Clean Pull past knees
-Clean Pull
-Power Clean Above Knee
-Power Clean + FS
-Squat Clean + Jerk

A. Front Squat new 1RM (3-4 Warm Ups sets 1-2 attempts)

10# PR (230#)

B.15-12-9 

   Power Clean 35kg 

   Lateral Burpees 

   (Capped at 6 minutes) 

   4:20

   Rest 10 minutes 

   15-12-9

   Power Clean 35kg 

   Lateral Burpees 

   (Capped at 6 minutes)

    5:30 (so dehydrated and           checked out)

C1. Banded Pull Aparts  3x10

C2. Banded Side Steps  10 Left 10 Right

Thursday, August 7, 2014

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A. Overhead squat 5,5,5,4,3 @32x1 ;rest 2min *Same weight as last week

115#

B1. Bench press 5x5 (ascending) 65#, 85#, 95#, 105#, 105#

B2. Pendlay rows 10 @ +5lbs at same weight as last week ;rest :90 90#

C1. Banded triceps push downs 3x20

C2. Lying med ball tosses 10

D1. Shoulder Stability (Come see me) 3x10 

D2. Banded Scapula Stability (See me)  :30 holds

E. Single leg glute bridges (55lb barbell) 3x10 ea

Tuesday, August 5, 2014

Clean Drills (Barbell only) 5X each
-Clean Pull past knees
-Clean Pull
-Power Clean Above Knee
-Power Clean + FS
-Squat Clean + Jerk

A. Power Cleans + Push Jerk 

70%x3 125#

80%x3  145#

90%(4x1) 160#

B. Clean Pulls  

95%(2x3)  170#

105%(2x2) 190#

C. 4 Sets @ 100%
    3 HPC 145#/125#

    5 C2B Pull-ups

    :20 Air Dyne (Max Cals)
    Rest actively 1:30
    +
    4 Sets 
    5 KB Swing (Russian 70lb)

    5 Butterfly Pull-ups
    :20 Air Dyne (max cals)
    Rest actively 1:30

D. Shoulder Stability Work (Come See me) 3x10

    - Scap Squeezes w/5 second hold

    - Chest Supported Y's (2.5/5lb plate)

E1. Med ball Twist to Partner 3x10 each side

E2. Med Ball Throw Sit ups to partner 10 

Monday, August 4, 2014

Snatch Technique 5x each
   -Snatch Pull to Straight Leg
   -Snatch Pull
   -Power Snatch
   -Power Snatch + Snatch Balance
   -Snatch + OHS

A1.  Front Rack Lunges  3x10 ea leg (Add 10lbs to last week) 125#
A2.  Max Strict Ring Dips, rest :30 max Kipping 

B.  Deadlift 265x5

C1. Push Press Cluster 5.5.5, 3.3.3, 1.1.1 95#, 115#, 135#

C1. Dumbbell rows 10-15-20+ Each side 35lb Dumbbell

D. EMOM 12

    ODD: 4 Pistols

    Even: 30 Double Unders 

E.  Freestanding Handstand Hold Practice (10 Minutes Max) **

Sunday, August 2, 2014

100m sprints

100m Jog 

 x 8

Saturday, August 2, 2014

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A. Power Snatch 

70lbx5  

80lbx3 

90lb(2x2)  

100lbx2 

115x1 failed on one and only attempt

These felt wicked off and heavy. I'll blame not being a morning workout person and not having coffee ;)

B. 7 Sets (90-95%)

3 Front Squats (From Rack) @ 190

Sprint 200m

Rest 3:30

(Walk, keep moving)

Felt real good/easy... Put headphones in cuz some Enya crap was playing. Whoever said music doesn't help you in a workout is crazy!

C. Weighted plank holds 5 sets :15          seconds

85#

D1. Banded Pull Aparts  3x10

D2. Banded Side Steps  10 Left 10 Right

Friday, August 1, 2014

Gym Workout:

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A. Overhead squat 5,5,4,3,2 @32x1 ;rest 2min *Same weight as last week

115# felt easy and stable

B1. Dumbbell bench press 5.5 @32x0 x3 (5lbs heavier than last week) ;rest :30 35# and 30# weights in both hands 

B2. Pendlay rows 8 @ +5lbs from last week ;rest :90 20# more (85#)

C1. Tricep extensions (35lb plate) 3x15

C2. Max ring support hold

D1. Shoulder Stability (Come see me) 3x10  

D2. Banded Scapula Stability (See me)  :30 holds

E. Single leg glute bridges (45lb bar) 3x12 ea side

Track Workout:

400m run (80%)

400m walk

x4

Wednesday, July 30, 2014

Yesterday: made it in. Won't count any of the workout as all my vaca food sat poorly in my stomach and my hamstrings were tight from croasfit drop in.

Today: Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A. Push Jerks 

70%x3  120#

80%x3  135#

85%x2   140#

90%(2x1) 150#

All felt real light and easy today. No belt needed.

B. Clean Pulls  

95%(2x3)  170#

105%(2x2) 195#

C. 3x5 Strict Pull-ups + 2.5-5lb used 5# and easy

D. 4 Sets @ 100%

    3 stone shoulders (95#)

    :20 Air Dyne (Max Cals)

    Rest actively 2:00

    +

    4 Sets 

    3 burpee pull-ups 

    :20 Air Dyne (max cals)

    Rest actively 2:00

Monday, July 28, 2014

Drop in at Crossfit Hyannis on Cape Cod

A) 6x2 front squat (200#)

B) 21 deadlifts (125#)

    15 pull ups

     9 front squats (125#)

Friday, July 25, 2014

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A. Power Snatch 70lbx5  80lbx3  90lb(2x2)  100lbx2  105x1 

B. 7 Sets (90-95%)

   

    3 Front Squats (From Rack) @ 185

    Sprint 200m

    Rest 4:00 (Walk, keep moving)

     Did front squats in Nanos with no belt and felt light... Legs were wicked heavy on run though and would barely move

 

C. Plank Holds :30 F,L,R x 5

D1. Banded Pull Aparts  3x10

D2. Banded Side Steps  10 Left 10 Right

Thursday, July 24, 2014

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A. Overhead squat 5,4,3,2,1 @32x1 ;rest 2min 115# (75% of my previously wicked ugly 3RM) 

B1. incline dumbbell bench press 5.5 @32x0 x3 (5lbs heavier than last week) ;rest :30 30# and 25#

B2. Pendlay rows 10 @ last weeks # ;rest :90 65# (should go up)

C1. Tricep extensions (35lb plate) 3x15

C2. Max hollow rock

D1. Max ring support hold (:55 seconds... Side of boobs got wicked tight)

D2. Side bends 10 (ea side) 65#

E. Single leg glute bridges (45lb plate) 3x10 ea side

Tuesday, July 22, 2014

Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A. Push Jerks 

70%x3  120#

80%x3  140#

85%(3x2) 150#

B. Clean Pulls 

90%x3   160#

95%(2x3)  170#

100%x2 180#

C. 3x5 Strict Pull-ups + 2.5-5lb did 2.5# cuz sore elbows

D. 4 Sets @ 100%

    4 Dumbbell Snatches (alternate hands) 35#

    :20 Air Dyne (Max Cals)

    Rest actively 2:30

    +

    4 Sets 

    4 KBS (Russian 70lb) first time doing a 70# KB... Not as hard as I predicted :)

    :20 Max Burpees

    Rest 2:30

Monday July 21, 2014

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A1.  Front squat 2 RM for the day  (3-4 Warm up + 2 Attempts) 220# (this was my one rep max that I barely hit back in May)

A2. 5 Strict Ring Dips

B.  Deadlift 255x5 warmed up but didn't so it due to tight lower back from competition

C1. Dumbbell rows 10 ea side @2221 30lb 

C2. Seated dumbbell press @2x22 3x8 +5lbs from last week two 20#

D. Flight Simulator "Unbroken Double Unders"

 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 

Did the entire thing unbroken!!

D.  Freestanding Handstand Hold Practice (10 Minutes Max) **Feel the balance on your hands, move the weight around from your fingertips to the palms and see how your body reacts**

Fri/Sat July 18+19

Friday

One arm KB clean and press technique work

Row 400 m (75%)

2 KB clean and press

-rest 1:00

x4

Saturday

Nashua competition (2nd Place)

-175# on the clean complex (didn't have to squat it)

-got my muscle ups back (thought I lost them)

Wednesday, July 16, 2014

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A. Back Squat 70%(2x5) @32x1 (3 seconds down, 2 second pause, right up and repeat) 180#

B1. Incline Dumbbell Bench Press  5.5 @32x0 x 3 Rest :90 25#, 20#

(5 reps heavy, drop 5-10lbs and 4 more reps, the lift starts at the locked out position and then lowers for 3 seconds, pauses at the chest for 2 seconds and press up/repeat)

B2. 3x5 Strict Pull-ups + 2.5-5lb

Not weighted. Sore elbows from the week and competition Saturday

C1. Strict Ring Dips 6x3  Rest :90 push ups (3 down, hold just above ground 2, up 1) due to elbow

C2. Pendlay rows 8 Rest :90

D1. Barbell Glute Bridges 3 x 12 (95lb)

D2. Side Bends 8 ea side (53lb KB)

E. Handstand walk practice (10:00)

Tuesday, July 15, 2014

Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A.EMOM 20

   ODD: 10 Double Unders

   EVEN: Power Clean Starting at 115lbs , add 10lb each minute  

115#, 125#, 135#, 145#, 155#, 165#, 175#

All hit on first attempt. Was told not to go up after doing 50 front squats yesterday and having a competition Saturday though (insert angry, pouty face)

D. 4 Sets @ 100%

    3 HSPU Strict 

    Max Sandbag Carry in :20 (60lb)

    Rest actively 3:00

    +

    4 Sets 

    6 Ground to overhead (45lb Plate)

    6 Slam Balls 

    6 Box Jumps

    Rest 3:00

Monday, July 14, 2014

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A1.  Front squat 10, 10, 10, 8, 6 @2x11 *Same Weight as last week 175# (10, 8, 10, 7, 6)

A2. 5 Strict Ring Dips

B.  Deadlift 250x5

C1. Dumbbell rows 8 ea side @2221 30lb 

C2. Seated dumbbell press @2x22 3x12 *Same # as last week 2- 15#

D.  70 Pull-ups AFAP **Keep your form in control, feet together, squeeze your butt and tighten up your kipp/butterfly 

Worked sets of 2 butterflies for 35 rounds until hand rip

E.  Freestanding Handstand Hold Practice (10 Minutes Max) **Feel the balance on your hands, move the weight around from your fingertips to the palms and see how your body reacts**

Saturday, July 12, 2014

Practice for team comp next weekend

60 atlas stones (95#)

6-100 m sled pushes

60 ft handstand walk

80 ghd sit ups

80 box jumps 

60 KB clean and press (53#)

80 t2b

80 pull ups

100 wall balls

Friday, July 11, 2014

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A. Power Snatch 70lb x5 80lb x3 90lb (2x2) 100lb (3x1) snatches already feel easier/better than use to but a long way to go still 

B. 7 Sets (90-95%)

   

    3 Front Squats (From Rack) @ 180

    Sprint 200m

    Rest 5:00 (Walk, keep moving)

This workout was MUCH better than last week but still a killer 😖

Less than :60 a round

 

C. Plank Holds :20 F,L,R x 5

D1. Banded Pull Aparts  3x10

D2. Banded Side Steps  10 Left 10 Right

Thursday, July 10, 2014

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A. Back Squat 70%(2x5) @32x1 (3 seconds down, 2 second pause, right up and repeat) 

180#

B1. Dumbbell Bench Press  4.4 @32x0 x 3 Rest :90 

30# followed by 25#

(4 reps heavy, drop 5-10lbs and 4 more reps, the lift starts at the locked out position and then lowers for 3 seconds, pauses at the chest for 2 seconds and press up/repeat)

B2. 3x5 Strict pull ups + 2.5-5lb

5 strict pull ups with 5# weight all rounds 

C1. Strict Ring Dips 4-6  Rest :90

C2. Ring Rows 6 @2211 Rest :90

D1. Barbell Glute Bridges 3 x 10 (95lb)

D2. Side Bends 10 ea side (35lb dumbbell)

E. Handstand walk practice (10:00)

Tuesday July 8, 2014

Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A. 7 Minutes to establish 2RM Power Clean **Good form over heavy weight** 155# (bailed on 2nd set at 165#)

B. Clean Pulls 85%x3, 90%(2x2) 130# and 140#

C. 4x5 Deficit Negative HSPU rest :90 45 and 15# on top of each other

D. 4 Sets @ 100%

    4 KB Clean + Press (Alternate arms) need to work 53# on left arm at the press

    Sled Push Max Distance in :20 (90lbs) barf

    Rest actively 3:00

    +

    4 Sets 

    6 KB Swings (Russian, 53lb)

    6 No Push-up Burpee Box Jump overs

    20 Double Unders AFAP

Felt fine till box jump things then felt nausseas 

    Rest 3:00

Monday July 7, 2014

A.M.

Warm Up and stretch as necessary. Please keep this Aerobic and try not to drain your CNS for tonights session. We will build on this each week as long as it does not have a negative effect on your week. 

Run 400m(80%)

Walk 400m

x 4

Legs were heavy like cinder blocks on my feet

 

P.M.

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A.  Front squat 10, 10, 8, 6, 4 @2x11 *Same Weight as last week 175# ouch! 

B.  Deadlift 245x5

C1. Dumbbell rows 6 ea side @2221 30lb 

C2. Seated dumbbell press @2x22 3x10 *Same # as last week 2- 15#

D.   EMOM 8 

     ODD: :20 Max kipping Pull-ups *Record each round, we are trying to reach (18-22) 11, 9, 10, 10 need to work on keeping legs together

     Even: :30 FLR on rings

E.  Freestanding Handstand Hold Practice (10 Minutes Max) **Feel the balance on your hands, move the weight around from your fingertips to the palms and see how your body reacts**

Friday, July 4, 2014

A. 

10 min @ 80%:

Row 250m 

3 hspu

5 T2B

Rest

3:00

(walk, stay active)

10 min @ 80%:

15 double unders

5 box jumps 20" (Step Down)

10 push ups

Rest

3:00

(walk, stay active)

10 min @ 80%:

5 KBS  35lb

10 lunges

10 ghd sit ups

B. Enjoy the 4th of July! 

Thursday, July 3, 2014

A. Power Snatch 70lb x5 80lb x3 90lb (2x2) 100lb (2x1)

B. 7 Sets (90-95%)

   

    3 Front Squats (From Rack) @ 185 (175# on accident. Second to last set realized I used a girl bar)

    Sprint 200m

    Rest 5:00 (Walk, keep moving)

 Absolute hell... Closest I've come to throwing up

C. L-Sit Holds  (Toughest progression)

    Climbing Ladder EMOM Start with :06 and add :02 each minute until failure 

Stopped at :24 (10 rounds) due to it making my nausseas stomach more nausseas 

D1. Banded Pull Aparts  3x10

D2. Banded Side Steps  10 Left 10 Right

Friday, July 2, 2014

A. Back Squat 70%(2x5) @3x11  *Elevate Heels 1 Mat (180#)

B1. Dumbbell Bench Press  4.4 @32x0 x 3 Rest :90 (two 25# then two 20#)

(4 reps heavy, drop 5-10lbs and 4 more reps, the lift starts at the locked out position and then lowers for 3 seconds, pauses at the chest for 2 seconds and press up/repeat)

B2. Ring Rows 5  @3211 Rest :90  

C1. Max strict pull-ups x 4 Rest: 90

6, 6, 6, 6, 6

C2. Strict Ring Dips 3-5     Rest :90

5, 5, 5, 5, 5

D1. Glute Hamstring Raises 3 x 5 (Assisted if necessary)

D2. Weighted Land Mines 5 Each Side (45lb bar with 10lb plate)

E.   Hand Stand Practice 10 Minutes

Tuesday, July 1, 2014

Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A. EMOM 20:00

    ODD: Clean Pull + 2 Clean Pulls Above Knees (140# bar)

    EVEN: 3-5 Strict HSPU (5 strict for first 5 sets then 4 strict for last 4 sets)

C.

    3 Sets @ 100%

    3 KB Clean + Press/Jerk (two 35# KB)

    Row 15 Sec AFAP

    Rest actively 3:00

    +

    3 Sets @ 100%

    5 KB Swings (Russian, 53lb)

    5 Box Jumps (24")

    15 Double unders AFAP

         (Took under :30 each round)

    Rest 3:00

D1. Back Extensions 3x12

D2. Rear Delt Fly 15 (Squeeze at the top)

Monday, June 30, 2014

A.  Front squat 10, 8, 6, 4, 2 @2x11 175#

B.  Deadlift 235x5 easy

C1. Dumbbell rows 5 ea side @2221 30lb 

C2. Seated dumbbell press @2x22 3x8 *you chose # 

D.   EMOM 14

       ODD: 3 strict pull-ups  + 5 t2b

       EVEN: Air dyne :30 (90%)

E.   25 kipping pull-ups for time

Did 20 for :52 seconds

Saturday, June 28, 2014

A. Max Kipping pull-ups /rest 3:00 x 3

11, 14, 13

B.  10 min (75%)

2 TGU *tough w/ one on each side

4 Box jumps *step down

6 push ups

8 land mines *45lb bar

10 double unders

Rest 5:00

10 min (75%)

4 passthroughs 

6 step ups

8 ring rows

10 Steps in a handstand walk

Friday, June 27, 2014

A. 5 RM Front Squat
      190#      (5# PR)

B. EMOM 12:00
     ODD: 2 Snatch Pulls + 1 Power Snatch
     (65#, 75#, 85#)
     EVEN: 4 KB Push Press (26#)

C. "Hell"
      15:00 Time Cap
      30 Cal AD
      50 Wall Balls
      150 Double Unders
      50 Burpee Box Jump Overs (fuck me)
      30 HSPU (Got 6)

Thursday, June 26, 2014

"Active rest day"

2 Mile Run with Meg at Mine's Falls on the trails
1 Mile of "Hard Run/Light Jog" work
1 Mile of a jog

Wednesday, June 25, 2014

A. Clean Complex (10:00 Cap)
     Clean Pull + Power Clean + Front Squat + Push Jerk
      155#, got through the complex at 165# but failed the push jerk
          *Need to work clean pulls... horrible!

B. 5 Deficit HSPU (Controlled Negative Only)
     20 Double Unders
         x4

C. 8 Thrusters (tough but with good form, increasing weight)
     :90 AirDyne
     -Rest 2:00-
         x5
      85#, 95#, 95#, 105#, 115#   (AD sucks!)

D1. Back Extensions 3x10
D2. Rear Delt Flys     12     (Squeeze at the top)

Tuesday, June 24, 2014

A. Back Squat 1RM for Day (260#)  5 pound PR!!!!!!

      Rest 7:00

      Back Squat 85% of 1RM for max reps (220# for 9 reps!!)

B. EMOM 5:00

      1-3 Strict Pull Ups (3 Unbroken each time)

C. Row 5:00 (85%) Rest 2:00 x5

D. 20 Kipping Pull Ups AFAP (:43, with first 10 unbroken)

E. Plank Holds :15 F, L, R x 4 Rounds with no break till all 4 rounds are complete

Saturday Feb 22, 2014

Team workout day

A) guy/girl teams of 2 5:00

Clean and jerks (95# for female)

1/1, 2/2, 3/3, 4/4, 5/5, 6/6, 7/7, 8/8

Got to the set of 8

B) AMRAP 12:00

40 double unders

30 box jumps

20 pull ups

10 HSPU

Friday Feb. 21,2014

A) Open 13.1

40- burpee target hits 

30- snatches (45#)

30- burpee target hits

30- snatches (75#)

20- burpee target hits

30- snatches (100#) got 2

Last year got 126... This year got 152!! And my 1rm snatch is only 100#.

B) Muscle ups (got 5 back to back to back). Need to learn how to connect.

Wednesday Feb. 19, 2014

A) Push Press 5x3 rebounding at bottom with a 5 second pause at the top (115#)

B) AMRAP 6:00 (80%)

10 Cal AD

10 burpee box jumps

10 shoulder to overhead (105#)

3 full rounds + 2 cal

-Rest 3:00-

AMRAP 6:00

15 Cal Row

15 wall balls (10")

15 Push Ups

2 rounds + 40

-Rest 3:00-

AMRAP 6:00

20 double unders

20 KB swings (35#)

20 ab mat sit ups (15#)

4 rounds + 5

C) EMOM 12:00

Odds- 4-5 RX HSPU

Evens- 1 muscle up attempt (got 2... Min 1 and 3... Also caught 6 high but arms were tired)

Tuesday Feb 18, 2014

A) 1RM clean and jerk (160#) PR!!!!

B) 10:00 AMRAP

increasing ladder of

-Squat cleans 95#

-toes to bar

3/6, 6/9, 9/12, 12/15, 15/18

2:00 Max HSPU (14)

C) Rowing 15:00

:30 (80%) :30 (easy)

Kept 80% at 1:50-1:57

Monday, Feb 17, 2014

A) 12:00 to hit a heavy single HBBS (235#)

 I thought this was a 2rm till I realized at 215# it was single. 

B) Max Rep HBBS at 85% of A (200#... 10 reps) 

Need to work on breathing when resting at top.

C) :15 on :45 off... 5 rounds

Burpees (avg 8)

Pull Ups (avg 9)

Wall Balls (avg 8)

Box Jumps (avg 11)

Double Unders (avg 30)

Stayed pretty consistent every round

Post Work:

Got a muscle up on first attempt!! First time ever. Didn't get second but got third attempt! 2/3.

Got another bar muscle up!

Apparently the weekend off was good

Friday, Feb 14, 2014

Bought my first house!!

Sluggish/fat day... Poor nutrition

A) increasing ladder of 15 cleans (8:00)

-95#

-115#

-125# finished whole set and moved to 145# with 10 seconds

-145#

-155#

B) 1 RM thruster (155#) need to work keeping bar closer

C) 12:00 AMRAP

10 bar facing burpees

10 thrusters (65#)

10 pulls ups

4/5 rounds lost count (fat, sluggish day)

Thursday, Feb 13, 2014

Suppose to be a rest day but went in because I can't workout Saturday. Was open-gym style.

A) "Flight Simulator"(Double Unders)

Every set that wasn't unbroken had to be redone

5

10

15

20

25

30

35

40

45

50

45

40

35

30

25

20

15

10

5

About 16:00 (totaling 500 double unders)

B) Worked on butterfly pull ups and bar muscle ups

Felt sluggish... ate shitty... 

Wednesday Feb. 12, 2014

Still have my cranky pants on... I think I need vacation, bad. Hoping to turn things around before the gym.

A) 8 Rounds on AD
:30 90%
:30 Easy

B) 12:00 to hit a heavy 5rm Push Press

C) For Time:
Row 500m
50 KB Swings (35#)
50 Wall balls (14#)
100 Double Unders
50 Wall balls (14#)
50 KB Swings (35#)

D) EMOM x 10:00
Odds: Handstand holds (freestanding)
Evens: 6-8 Pistols

Tuesday Feb. 11, 2014

Not an excuse.. but had my cranky pants on all day at work and they carried over into my work out... more positive tomorrow!

A) EMOM 6:00 3 Burpees and 3 Snatches (85#)

B) Tempo Overhead Squats with Snatch Grip (down 3, hold 3) (125#) Overhead strength is much better than I thought

C) AMRAP 12:00 @ 80%
15 Box Jumps
12 Push Press (75#)
9 T2B
Lost count... But I want to say 5?

D) Row 500m @ 90% 3 sets with 2:00 rest between sets

Monday Feb. 10, 2014

A) 10:00 heavy triple Clean and Jerk (touch and go) (125#) practiced hook grip and got coaching on touch and go from Toomey

B) 12:00 set of 4 HBBS (185#) shared bar with Tiff

C) AMRAP 5:00 x 3

1:00- burpees 17, 14, 13

1:00- hspu 7, 8, 5

1:00- hang clean (95#) 9, 5, 4

1:00- C2B 10, 9, 10

1:00- double under 50, 54, 48

No breaks between each exercise but 1:00 break between rounds

D) Barbell side bends (45#)

12x3

Did another muscle up! :)

Friday Feb 7, 2014

A) 15:00 to set a heavy Snatch (100#)

B) 15:00 to set a heavy Clean and Jerk (155#) 20# PR!

C) AMRAP 7:00

5 Clean and Jerks (95#)

5 Toes to Bar

25 Double Unders

4 full rounds + 4 clean and jerks brand new neon green jump rope broke round 4!

-Rest 3:00-

AMRAP 7:00

250m Row

15 Box Jumps (20)

10 Chest to bar pull-ups

2 + 219m row

D) 5RM Front Squat (175#)

Got my first bar muscle up!! And anther consistent 4!!

Wednesday Feb 5, 2014

A) Bench Press 5RM (105#) first time bench pressing

B) Single Arm DB/KB Rows 4x10 (30#, 35#)

C) 4 Rounds

:30 AD

:30 Wallballs

:30 Burpees

*Rest 9:00 between 

1- 14, 11, 9

2- 16, 13, 9

3- 17, 14, 9

4- 18, 14, 10

Tuesday Feb 4, 2014

A. Power Clean Off Blocks 3-3-2-2-1-1-1
(85# (3), 105# (3), 115# (2), 125# (2), 135# (1-1), 145# (1)

Need to work grip and getting elbows up fast

B. Overhead Squat, building to heavy single for the day
(105#  worked technique and popping the bar up off my back.. Coulda gone up more but took it easy. Haven't done these much)

C. For Time:
15-12-9-6
Deadlifts (95#)
Hang Power Clean (95#)
HSPU
11-12 min First round of HSPU rx... Arms got tired and sucked ass after. Horrible, defeated workout.

D. 4 x 750m Row @100% effort
*Rest 12:00 between efforts

1:58-2:15 each round

Did another muscle up after workout...shitty but it did happen

Monday Feb 3, 2014

A. EMOM 7X 3 Burpees + 3 Power Snatches (85#)

B. EMOM x 10:00
Evens: 3 HHBS (85% 1RM) (185# felt WICKED heavy today)
Odds: 3 Hang Cleans (Heavy but sustainable) (115#)

C. AMRAP 5:00 @ 80%
10 Thrusters (65#)
10 Pull Ups
3 Full Rounds (or 4?) Ripped hand made me a little baby on the pull ups

AMRAP 4:00 @90%
20 Double Unders
20 Box Jumps
4 Rounds + 25

AMRAP 3:00 @100%
5 Box Jumps
5 Thrusters (65#)
5 Pull Ups
4 Rounds + 6

Saturday Feb 1, 2014

Team Day

A) 3 Rounds For Time:
750 m Row
50 KB Swings (35#)
25 T2B

Not sure of time
Hands ripped round 2... toes to bar SUCKED and were impossible to kip (bad day!). Ended up doing V-Ups last round and called it a day.

Friday Jan 31, 2014

A. 10 Minutes to Hit a Heavy Snatch(100#) first time breaking 100#... Form sucked today. Wasn't pulling bar in enough.

B. 10 Minutes to Hit a Heavy Clean + Jerk (135#) jumped from here to 145# and got mind fucked.. #fail

C. Tempo Front Squat 7x1 @33x0 

*Rest 2:00 Between Sets (195#) failed at 200# another fail of the night

D. AMRAP 10:00

30 Double Unders

15 Power Snatches (55#)

(5+ 33)

-Rest 5:00-

AMRAP 5:00

Squat Clean + Jerks (115#)

(12)

E. Barbell Side Bends 3x20

Post workout got two more muscle ups in a row!! Not connected but building that consistency and they're a lot smoother :)

Wednesday Jan 29, 2013

A. Sumo Deadlift 5x3 Climbing (225#)

B. EMOM x 10 x 1-3 Muscle Ups
OR EMOM x 10 x 3 C2B and 3 Ring Dips
(Worked muscle ups and got a second one!!!! Woo! Quit while I was ahead)

C. 4 Rounds Each for Time:
25 Cal AD
20 Wall Ball (14# to 10")
15 GHD Sit Ups
*Rest 2x Taken Between Rounds
1-2:54

2-3:04

3-3:10

4- 3:13  thanks for the push BK

(all exercises were unbroken... finally breaking down that mental barrier!)

D. Buddy Up AMRAP 5 Min
10 Push Ups
1 Rope Climb
*Each person does 10+1 before the next person starts their 10+1
(4 sets for me) We had 3 people, so did an 8 min. AMRAP

Went down due to an injury before the workout from a flying ab mat! (Who knew they were hard!?) Black and blue golf ball above the right ankle. Ouch!

Tuesday Jan 28, 2013

A. EMOM x 8:00- 2 Hang Cleans + 1 Split Jerk (133# Off day.. not feeling great on these)

B. Overhead Lunges 5x4 (2 Steps Per Leg) (95#)

C. 3 Rounds for Time
15 Burpees
15 deadlifts (75#)
15 Shoulder to Overhead (75#)
45 Double Unders
Time: 10:26

D. 15 Total Rounds:
:20 Row Sprint (100%)/ :40 Recovery Row (50-60%)
Def. switched these on accident and was doing :40 sprint/ :20 recovery!

Monday Jan 27, 2013

A. Hang Snatch Doubles 5x2 climbing (85#, improved form thanks to the help of Tiff!)

B. HBBS 15:00 to set a 7RM (205#)

C. Max Reps Unbroken Handstand Push Ups- Rest 2:00- Same # For Time  (9 in a row RX... PR of 8!)

D. AMRAP 15:00 @ 90%

Row 300m

5 Squat Cleans (105#)

10 Box Jumps (24)

9 C2B Pull Ups

(3 Complete Rounds + Part of row on Round 4)

Should  have pushed harder but kipping on the C2B was much better than it's ever been

*GOT MY FIRST MUSCLE UP AFTER ALL OF THE ABOVE!