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)