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