AM:
Did an extra AM session.
:30 AD/:30 rest for 10min @ about 95%
That hurt. Thats what I was going for. Quads!
Wednesday- LP + LE + Aerobic
A. Front Squat @ 13X1, build to a tough triple
+
25 sec Air Bike Sprint ALL OUT
rest 2 min
x 3
+
Row 40 Cal
rest 5 min
x 3
+
Run 10 min easy pace
A. 275 Felt good
B. Done
C. 1:50/1:33/1:39
Thursday, March 26, 2015
Tuesday 3/24
Tuesday- MAP 10/10
6 min @ 70%
15 Thrusters, 95#
15 Burpee Box Jump Overs, 24”
rest 4 min
8 min @ 80%
15 Thrusters, 95#
15 Burpee Box Jump Overs, 24”
15 Double Unders
rest 4 min
10 min @ 90%
15 Thrusters, 95#
15 Burpee Box Jump Overs, 24”
35 Double Unders
6 min @ 70%
15 Thrusters, 95#
15 Burpee Box Jump Overs, 24”
rest 4 min
8 min @ 80%
15 Thrusters, 95#
15 Burpee Box Jump Overs, 24”
15 Double Unders
rest 4 min
10 min @ 90%
15 Thrusters, 95#
15 Burpee Box Jump Overs, 24”
35 Double Unders
Skipped the last 10min
2rounds/2rounds
Wednesday, March 18, 2015
Wednesday Training 3/18
Wednesday- LP + LE + Aerobic
5 TnG Power Clean, 165#
20 sec Air Bike Sprint ALL OUT
rest 2 min
x 3
+
Air Bike 20 Cal @ 97%
rest 5 min
x 2
+
Run 10 min easy pace
A. Used 175# for PC.
B. :39/:33
C. Ran for 5min and left leg went numb so did 5min of rowing
5 TnG Power Clean, 165#
20 sec Air Bike Sprint ALL OUT
rest 2 min
x 3
+
Air Bike 20 Cal @ 97%
rest 5 min
x 2
+
Run 10 min easy pace
A. Used 175# for PC.
B. :39/:33
C. Ran for 5min and left leg went numb so did 5min of rowing
Monday Training 3/16
Monday- Oly Int Varied + UB CP Endurance
A. Snatch Pull.Snatch.OHS, 3.1.3, build to max TnG
B. 3 Position Power Clean (High Hang, Above Knee, Below Knee) and Push Jerk, every 90 sec for 9 sets, 3 @ 205, 3 @ 215, 3 @ 225- **1 from each position the Push Jerk
+
10 min AMRAP
5 Strict Shoulder Press @ 135#
5 Strict CTB Pull Ups
5 Strict Toes to Bar
+
10 min Row @ 75%
Skipped all of this and retest 15.3
359 reps - was really broken by this workout and upset I didnt get 3 rds.
A. Snatch Pull.Snatch.OHS, 3.1.3, build to max TnG
B. 3 Position Power Clean (High Hang, Above Knee, Below Knee) and Push Jerk, every 90 sec for 9 sets, 3 @ 205, 3 @ 215, 3 @ 225- **1 from each position the Push Jerk
+
10 min AMRAP
5 Strict Shoulder Press @ 135#
5 Strict CTB Pull Ups
5 Strict Toes to Bar
+
10 min Row @ 75%
Skipped all of this and retest 15.3
359 reps - was really broken by this workout and upset I didnt get 3 rds.
Saturday Training 3/15
Saturday- TnG Oly + UB Density + Easy Aerobic
**Depending on Open WOD this may change
A. Power Clean, build to a moderate 3 TnG
B. Muscle Ups, 3/min for 10 min **If muscle ups are in 15.3 do 3 strict HSPU’s/min
C. 10 Burpees/30 sec for 5 sets **if burpees are in 15.3 do 20 sec Double Unders, 10 sec rest x 8
+
Bike 60 sec
Alternating Step Ups, 24” 60 sec
x 5
**Depending on Open WOD this may change
A. Power Clean, build to a moderate 3 TnG
B. Muscle Ups, 3/min for 10 min **If muscle ups are in 15.3 do 3 strict HSPU’s/min
C. 10 Burpees/30 sec for 5 sets **if burpees are in 15.3 do 20 sec Double Unders, 10 sec rest x 8
+
Bike 60 sec
Alternating Step Ups, 24” 60 sec
x 5
A. 205#
B. Skipped
C. Done - this was hard. I rested :30 between sets 3 & 4.
D. Done - 3 rounds
Thursday, March 12, 2015
Wednesday 3/11
Wednesday- LP + LE + Aerobic
3 TnG Power Clean, 185#
20 sec Air Bike Sprint ALL OUT
rest 2 min
x 3
+
Row 500m @ 97%
rest 6 min
x 2
+
Run 10 min easy pace
A. Done - PC felt good. AD was ok
B. 1:39/1:43
C. Done
3 TnG Power Clean, 185#
20 sec Air Bike Sprint ALL OUT
rest 2 min
x 3
+
Row 500m @ 97%
rest 6 min
x 2
+
Run 10 min easy pace
A. Done - PC felt good. AD was ok
B. 1:39/1:43
C. Done
Tuesday 3/10
Tuesday- MAP 10/10
10 min @ high effort
Row 21 Cals
21 Box Jump Overs, 24”
9 Toes to Bar
10 min rest
10 min @ high effort
25 Wall Ball, 20#
25 Dead Lifts, 75#
10 min rest
10 min @ high effort
15 HR Push Ups
25 No Push Up Burpees over Erg
35 Double Unders
4+16Cal/4+8WB/3+17Burpees
Didnt have a lot of time to do this so I used the row as a warm up.
10 min @ high effort
Row 21 Cals
21 Box Jump Overs, 24”
9 Toes to Bar
10 min rest
10 min @ high effort
25 Wall Ball, 20#
25 Dead Lifts, 75#
10 min rest
10 min @ high effort
15 HR Push Ups
25 No Push Up Burpees over Erg
35 Double Unders
4+16Cal/4+8WB/3+17Burpees
Didnt have a lot of time to do this so I used the row as a warm up.
Monday 3/9
Monday- Oly Int Varied + UB CP Endurance
A. Snatch Pull.Power Snatch, 3.2, build to max TnG
B. Power Clean.Push Jerk, 3.3 every 90 sec for 6 sets, start @ 185, add 5#/set
+
10 min AMRAP
5 Strict Pull Ups
3 Strict HSPU’s
3 Strict Ring Dips
+
10 min Row @ 75%
A. 195# Felt heavy
B. Done
AMRAP - 7+1PU
Row - Done
A. Snatch Pull.Power Snatch, 3.2, build to max TnG
B. Power Clean.Push Jerk, 3.3 every 90 sec for 6 sets, start @ 185, add 5#/set
+
10 min AMRAP
5 Strict Pull Ups
3 Strict HSPU’s
3 Strict Ring Dips
+
10 min Row @ 75%
A. 195# Felt heavy
B. Done
AMRAP - 7+1PU
Row - Done
Saturday 3/8
Saturday- TnG Oly + UB Density + Easy Aerobic
**Depending on Open WOD this may change
A. Power Clean, build to a moderate 5 TnG
B. Muscle Ups, 3/min for 10 min
C. 10 Burpees/30 sec for 5 sets
+
Bike 60 sec
Alternating Step Ups, 24” 60 sec
x 5
**Depending on Open WOD this may change
A. Power Clean, build to a moderate 5 TnG
B. Muscle Ups, 3/min for 10 min
C. 10 Burpees/30 sec for 5 sets
+
Bike 60 sec
Alternating Step Ups, 24” 60 sec
x 5
A. 195#
B. Did 5 rounds. Wanted to save my hands
C. skipped
D. Did 3 rounds
Thursday, March 5, 2015
Wednesday 3/4
Wednesday- LP + LE + Aerobic
20 sec Air Bike Sprint ALL OUT
rest 2 min
x 3
+
Row 500m @ 97%
rest 6 min
x 2
+
Run 10 min easy pace
Row - 1:34/1:39
Done
20 sec Air Bike Sprint ALL OUT
rest 2 min
x 3
+
Row 500m @ 97%
rest 6 min
x 2
+
Run 10 min easy pace
Row - 1:34/1:39
Done
Tuesday 3/3
Tuesday- MAP 10/10
10 min @ high effort
21 Wall Ball, 20#
15 Toes to Bar
9 Burpee Box Jumps, 30”
10 min rest
10 min @ high effort
50 Double unders
10 Power Snatch, 65#
10 HR Push Ups on boxes
10 min rest
10 min @ high effort
20 Over Head Squats, 45#
20 Pull Ups
3+5(T2B)/4+10/5
10 min @ high effort
21 Wall Ball, 20#
15 Toes to Bar
9 Burpee Box Jumps, 30”
10 min rest
10 min @ high effort
50 Double unders
10 Power Snatch, 65#
10 HR Push Ups on boxes
10 min rest
10 min @ high effort
20 Over Head Squats, 45#
20 Pull Ups
3+5(T2B)/4+10/5
Monday 3/2
Monday- Oly Int Varied + UB CP Endurance
A. Power Snatch.Hang Snatch, 1.2, build to max
B. Power Clean and Jerk, build to a tough 5 TnG
C1. Strict Pull Ups, 5 x amrap unbroken, rest 20 sec
C2. Ring Dips, 5 x amrap unbroken, rest 60 sec
A. 185#
B. 185#
C. 8/6/4/4/4
D. 8/8/7/7/7
A. Power Snatch.Hang Snatch, 1.2, build to max
B. Power Clean and Jerk, build to a tough 5 TnG
C1. Strict Pull Ups, 5 x amrap unbroken, rest 20 sec
C2. Ring Dips, 5 x amrap unbroken, rest 60 sec
A. 185#
B. 185#
C. 8/6/4/4/4
D. 8/8/7/7/7
Saturday 02/28
Saturday- TnG Oly + UB Density + Easy Aerobic
**Depending on Open WOD this may change
A. Squat Snatch, build to a moderate 5 TnG
B. Muscle Ups, 3 x max unbroken (-2), rest 1 min **leave 2 in the tank)
C. Toes to Bar, 6 sets of 5 unbroken for time
+
Bike 60 sec
Single Unders 60 sec
x 5
A. 185#
B. 5/5/5
C. Skipped
D. Done
**Depending on Open WOD this may change
A. Squat Snatch, build to a moderate 5 TnG
B. Muscle Ups, 3 x max unbroken (-2), rest 1 min **leave 2 in the tank)
C. Toes to Bar, 6 sets of 5 unbroken for time
+
Bike 60 sec
Single Unders 60 sec
x 5
A. 185#
B. 5/5/5
C. Skipped
D. Done
Friday Open 15.1
W1 Open
Friday- Open WOD + Aerobic work
15.1
+
10 min easy row
185 reps + 310 C&J
https://www.youtube.com/watch?v=sksa293I2DA
Friday- Open WOD + Aerobic work
15.1
+
10 min easy row
185 reps + 310 C&J
https://www.youtube.com/watch?v=sksa293I2DA
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