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