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)