Wednesday
A1. Legless Rope Climb + Rope Climb x 5, rest 30 sec
A2. Weighted Bar Dips, 5 x 6-8 reps, rest 3 min
B1. Back Squat @ 10X1, 3 x 5 reps, rest 10 sec **first set @ 275 and build
B2. Air Squats, 3 x 20 reps AFAP, rest 2 min
A. Done @ 44#
B. Worked up to 325# on back squat.
Thursday, April 30, 2015
Tuesday 4/28
Tuesday
60 min @ easy pace
Row 3k Buy-In
+
Run 800m
30 KB Swings, 35#
20 Air Squats
10 Burpees
60 min @ easy pace
Row 3k Buy-In
+
Run 800m
30 KB Swings, 35#
20 Air Squats
10 Burpees
Lost track of rounds. I think it was 5 to 6 rounds complete. Rolled out my shins before the run and had no problem running.
Monday 4/27
Monday
A1. Wall Facing Strict HSPU’s, 5 x 5-7 reps, rest 30 sec
A2. Weighted Pull Up Cluster, 5 x 2.2.2, rest 2 min
B. Front Squat @ 13X1, build to 4RM *no rebounce out of the bottom :)
C. Double KB Front Rack Walking Lunges, 3 x 20 steps, rest 2 min
D. Bike 10 min easy
A. Done @ 35 - the pull ups got tough. I kipped a lot.
https://www.youtube.com/watch?v=IoK0bQqdKVo
https://www.youtube.com/watch?v=ffebKaNpMK8
B. Hit 295#
https://www.youtube.com/watch?v=pCkZelfKMMU
C. Done @ 53# - that was tough
D. Done
A1. Wall Facing Strict HSPU’s, 5 x 5-7 reps, rest 30 sec
A2. Weighted Pull Up Cluster, 5 x 2.2.2, rest 2 min
B. Front Squat @ 13X1, build to 4RM *no rebounce out of the bottom :)
C. Double KB Front Rack Walking Lunges, 3 x 20 steps, rest 2 min
D. Bike 10 min easy
A. Done @ 35 - the pull ups got tough. I kipped a lot.
https://www.youtube.com/watch?v=IoK0bQqdKVo
https://www.youtube.com/watch?v=ffebKaNpMK8
B. Hit 295#
https://www.youtube.com/watch?v=pCkZelfKMMU
C. Done @ 53# - that was tough
D. Done
Saturday 4/25
Saturday
60 min
Run 5k buy-in
+
Row 500m
10’ HS Walk
100’ Double KB Front Rack Walk, 53#/hand
50’ Walking Lunges
10 V-Ups
6 + HS Walk
Left shin locked up at the 2 mile point of the run. I couldn't extend my ankle so I rowed the last mile and continued with the AMRAP.
60 min
Run 5k buy-in
+
Row 500m
10’ HS Walk
100’ Double KB Front Rack Walk, 53#/hand
50’ Walking Lunges
10 V-Ups
6 + HS Walk
Left shin locked up at the 2 mile point of the run. I couldn't extend my ankle so I rowed the last mile and continued with the AMRAP.
Friday 4/24
W4-offseason
Friday- Sn Tech + Cl Tech + Rows + UB Test
A. 3-Position Snatch (High hang, above knee, below knee), build to a tough set *Video from 45 degree only ***solid last week. Try to keep chest more vertical in the high hang position, it’s pretty awkward at first but if you dial it in, it will pay off. Other than that, positions look great
B. 2 Clean Pulls + Hang Squat Clean + Split Jerk, build to a tough set, -5, -10% for 1 set each
C. Pendlay Row @ 40X1, 6-8 reps x 5, rest 2 min
D. Bar-Dips @ 10X1 tempo, AMRAP Unbroken at tempo x 5, rest 60 sec
Friday- Sn Tech + Cl Tech + Rows + UB Test
A. 3-Position Snatch (High hang, above knee, below knee), build to a tough set *Video from 45 degree only ***solid last week. Try to keep chest more vertical in the high hang position, it’s pretty awkward at first but if you dial it in, it will pay off. Other than that, positions look great
B. 2 Clean Pulls + Hang Squat Clean + Split Jerk, build to a tough set, -5, -10% for 1 set each
C. Pendlay Row @ 40X1, 6-8 reps x 5, rest 2 min
D. Bar-Dips @ 10X1 tempo, AMRAP Unbroken at tempo x 5, rest 60 sec
A. Worked up to 205# - tried to keep chest up on these
B. Worked up to 295# - Felt slow on the jerk.
Here is 275# - Jerk was in front
Here is 295#
C. Done
D. 21/15/15/15/15
https://www.youtube.com/watch?v=wWKD7g8VqxM
https://www.youtube.com/watch?v=I4KDJHtO8Js
https://www.youtube.com/watch?v=LgZbnAOKDzk
Could have done more but stopped my self if I rested more than 1sec at the top.
https://www.youtube.com/watch?v=wWKD7g8VqxM
https://www.youtube.com/watch?v=I4KDJHtO8Js
https://www.youtube.com/watch?v=LgZbnAOKDzk
Could have done more but stopped my self if I rested more than 1sec at the top.
Thursday, April 23, 2015
Wednesday 4/22
Wednesday
A1. Legless Rope Climb + Rope Climb x 5, rest 30 sec
A2. Weighted Bar Dips, 5 x 8-10 reps, rest 3 min
B1. Back Squat @ 10X1, 3 x 4 reps, rest 10 sec
B2. Air Squats, 3 x 30 reps AFAP, rest 2 min
A. Done
B. Done @135#
A1. Legless Rope Climb + Rope Climb x 5, rest 30 sec
A2. Weighted Bar Dips, 5 x 8-10 reps, rest 3 min
B1. Back Squat @ 10X1, 3 x 4 reps, rest 10 sec
B2. Air Squats, 3 x 30 reps AFAP, rest 2 min
A. Done
B. Done @135#
Tuesday 4/21
Tuesday
55 min @ easy pace
Row 5k Buy-In
+
Run 400m
20 No Push Up Burpees
45 sec/side Side Plank
My adductors were on fire at 2k into this and had to stop and roll them out and continue on. took me 23:00 to finish the 5k. Also still getting over being sick.
5 Rounds + 18 burpees
55 min @ easy pace
Row 5k Buy-In
+
Run 400m
20 No Push Up Burpees
45 sec/side Side Plank
My adductors were on fire at 2k into this and had to stop and roll them out and continue on. took me 23:00 to finish the 5k. Also still getting over being sick.
5 Rounds + 18 burpees
Team Comp on Saturday 4/18
Did the team comp this weekend.
Below are the workouts. The only one I cared about was the thruster-ish wod. I hit 310 squat clean into a no pause at shoulders split jerk.
8 Min AMRAP Wall Ball while 1 male partner and 1 female partner Deadlift hold Kettlebells
60 Hand Release Burpees
100 Push Press (95/65), (75/45)
120 Box Jump Up and Overs (24/20), (20/16)
100 Push Press
60 Hand Release Burpee
Event 2 - “The Hang Clean Shuffle” 15 Minute Cap
Female 1, Male 1, Female 2, Male 2
10 Hang Clean (145/95)(105/65) , shuttle down and back x 2 (~140 ft)
10 Hang Clean, shuttle down and back x2
10 Hang Clean, run and tag team mate
Max Thruster-ish” establish 1 rep max “Thruster” for all teammates.
Below are the workouts. The only one I cared about was the thruster-ish wod. I hit 310 squat clean into a no pause at shoulders split jerk.
8 Min AMRAP Wall Ball while 1 male partner and 1 female partner Deadlift hold Kettlebells
60 Hand Release Burpees
100 Push Press (95/65), (75/45)
120 Box Jump Up and Overs (24/20), (20/16)
100 Push Press
60 Hand Release Burpee
Event 2 - “The Hang Clean Shuffle” 15 Minute Cap
Female 1, Male 1, Female 2, Male 2
10 Hang Clean (145/95)(105/65) , shuttle down and back x 2 (~140 ft)
10 Hang Clean, shuttle down and back x2
10 Hang Clean, run and tag team mate
Max Thruster-ish” establish 1 rep max “Thruster” for all teammates.
Friday 4/17
W3-offseason
Friday- Sn Tech + Cl Tech + Rows + UB Test
A. 3-Position Snatch (High hang, above knee, below knee), build to a tough set *Video from 45 degree only
B. 2 Clean Pulls + Hang Squat Clean + Split Jerk, build to a tough set, -5, -10% for 1 set each
C. Pendlay Row @ 40X1, 6-8 reps x 5, rest 2 min
D. Tabata Push Ups, 20 sec on/10 sec off x 8
Friday- Sn Tech + Cl Tech + Rows + UB Test
A. 3-Position Snatch (High hang, above knee, below knee), build to a tough set *Video from 45 degree only
B. 2 Clean Pulls + Hang Squat Clean + Split Jerk, build to a tough set, -5, -10% for 1 set each
C. Pendlay Row @ 40X1, 6-8 reps x 5, rest 2 min
D. Tabata Push Ups, 20 sec on/10 sec off x 8
A. worked up to 205#
B. worked up to 275#
C. All @ 135
D. Done
Wednesday, April 15, 2015
Wednesday 4/15
Wednesday
A1. Legless Rope Climb + Rope Climb x 5, rest 30 sec
A2. Weighted Bar Dips, 5 x 8-10 reps, rest 3 min
B1. Back Squat @ 10X1, 3 x 4 reps, rest 10 sec
B2. Air Squats, 3 x 30 reps AFAP, rest 2 min
Woke up with a huge soreness in my neck and back. Tried to roll it out, but wasnt feeling 100% . Today for me was mostly about just doing something. Need a rest day.
A. I did 3rounds and only did 1 round of the rope climbs
B. Done @ 135#
A1. Legless Rope Climb + Rope Climb x 5, rest 30 sec
A2. Weighted Bar Dips, 5 x 8-10 reps, rest 3 min
B1. Back Squat @ 10X1, 3 x 4 reps, rest 10 sec
B2. Air Squats, 3 x 30 reps AFAP, rest 2 min
Woke up with a huge soreness in my neck and back. Tried to roll it out, but wasnt feeling 100% . Today for me was mostly about just doing something. Need a rest day.
A. I did 3rounds and only did 1 round of the rope climbs
B. Done @ 135#
Tuesday 4/14
Tuesday
50 min @ easy pace
Row 2000m Buy-In
+
Run 400m
25 KB Swings, 35#
15 Push Ups
30 sec Side Plank/side
Done- Did 6 total rounds
Hamstrings got tight on the row. Side plank got hard. Mostly hard on shoulders.
50 min @ easy pace
Row 2000m Buy-In
+
Run 400m
25 KB Swings, 35#
15 Push Ups
30 sec Side Plank/side
Done- Did 6 total rounds
Hamstrings got tight on the row. Side plank got hard. Mostly hard on shoulders.
Monday 4/13
Monday
A1. Wall Facing Strict HSPU’s, 5 x 5-7 reps, rest 30 sec
A2. Weighted Pull Up Cluster, 5 x 1.1.1.1.1, rest 2 min
B. Front Squat @ 13X1, build to 5RM
C. Double KB Front Rack Step Ups, 3 x 10/leg, rest 60 sec b/w legs
D. Bike 10 min easy
A. Done @ 35#
B. Done @ 285# - tough
https://www.youtube.com/watch?v=cSa6a9kBGWg
C. Done @ 53#. These sucked. I went to 8reps/legs after the first set. It wasn't my lrgs that bothered me it was holding the KB in front rack.
D. Done
A1. Wall Facing Strict HSPU’s, 5 x 5-7 reps, rest 30 sec
A2. Weighted Pull Up Cluster, 5 x 1.1.1.1.1, rest 2 min
B. Front Squat @ 13X1, build to 5RM
C. Double KB Front Rack Step Ups, 3 x 10/leg, rest 60 sec b/w legs
D. Bike 10 min easy
A. Done @ 35#
B. Done @ 285# - tough
https://www.youtube.com/watch?v=cSa6a9kBGWg
C. Done @ 53#. These sucked. I went to 8reps/legs after the first set. It wasn't my lrgs that bothered me it was holding the KB in front rack.
D. Done
Saturday
Saturday
50 min
Run 1 mile buy-in
+
Row 500m
10’ HS Walk
10 Back Extensions
20 Walking Lunges
50 min
Run 1 mile buy-in
+
Row 500m
10’ HS Walk
10 Back Extensions
20 Walking Lunges
8 rounds + 500m row
Never been good at HS walks and they were on today. I was going 15' each round.
Friday, April 10, 2015
Friday 4/10
W2-offseason
Friday- Sn Tech + Cl Tech + Rows + UB Test
A. 4-Position Snatch (High hang, above knee, below knee, floor), build to a tough set
B. 2 Clean Pulls + Hang Squat Clean + Thruster + Split Jerk, build to a tough set, -5, -10% for 1 set each
C. Pendlay Row @ 40X1, 8-10 reps x 5, rest 2 min
+
5 min AMRAP Ring Dips
A. Worked up to 205#
B. Worked up to 245#, Then dropped 10# and did a set, dropped another 20# and did a set.
C. Done @135# Those felt good.
D. 39 goal was 50. Did sets of 5 throw 25 and then 2s and 3s.
Friday- Sn Tech + Cl Tech + Rows + UB Test
A. 4-Position Snatch (High hang, above knee, below knee, floor), build to a tough set
B. 2 Clean Pulls + Hang Squat Clean + Thruster + Split Jerk, build to a tough set, -5, -10% for 1 set each
C. Pendlay Row @ 40X1, 8-10 reps x 5, rest 2 min
+
5 min AMRAP Ring Dips
A. Worked up to 205#
B. Worked up to 245#, Then dropped 10# and did a set, dropped another 20# and did a set.
C. Done @135# Those felt good.
D. 39 goal was 50. Did sets of 5 throw 25 and then 2s and 3s.
Wednesday, April 8, 2015
Wednesday 4/8
Wednesday
A1. Legless Rope Climb, 5 x 1 rep, rest 30 sec
A2. Ring Push Ups w/ Wt on Back, 5 x 8-10 reps, rest 3 min
B1. Back Squat @ 10X1, 3 x 5 reps, rest 10 sec
B2. Wall Ball @ 20#, 3 x 25 Unbroken, rest 3 min
A. Done with 45# on push ups
B. Done with 135# and 30# WB
Low back was still tight and hopefully will loosen up over rest day.
A1. Legless Rope Climb, 5 x 1 rep, rest 30 sec
A2. Ring Push Ups w/ Wt on Back, 5 x 8-10 reps, rest 3 min
B1. Back Squat @ 10X1, 3 x 5 reps, rest 10 sec
B2. Wall Ball @ 20#, 3 x 25 Unbroken, rest 3 min
A. Done with 45# on push ups
B. Done with 135# and 30# WB
Low back was still tight and hopefully will loosen up over rest day.
Tuesday
Tuesday
45 min @ easy pace
Row 1000m Buy-In
+
Run 400m
100 Single Unders
25 Air Squats
15 Push Ups
7 rounds - I was in a lot of pain during this one. My lower back from Mondays box step ups was on fire. Afterwards I couldn't hinge at the hips. Felt like I had a softball in my back.
45 min @ easy pace
Row 1000m Buy-In
+
Run 400m
100 Single Unders
25 Air Squats
15 Push Ups
7 rounds - I was in a lot of pain during this one. My lower back from Mondays box step ups was on fire. Afterwards I couldn't hinge at the hips. Felt like I had a softball in my back.
Monday 4/6
Monday
A1. Wall Facing Strict HSPU’s, 5 x 4-6 reps, rest 30 sec
A2. Weighted Pull Up Cluster, 5 x 1.1.1.1.1, rest 3 min
B. Front Squat @ 15X1, build to 5RM
C. Front Rack Step Ups, 3 x 10/leg, rest 60 sec b/w legs
D. Bike 10 min easy
A1. Wall Facing Strict HSPU’s, 5 x 4-6 reps, rest 30 sec
A2. Weighted Pull Up Cluster, 5 x 1.1.1.1.1, rest 3 min
B. Front Squat @ 15X1, build to 5RM
C. Front Rack Step Ups, 3 x 10/leg, rest 60 sec b/w legs
D. Bike 10 min easy
A. Done. Pull ups done @ 35#. They got hard towards the end. Had a little kip.
B. Worked up to 265#. Couldn't breathe.
C. Done @ 135# to 24" box. This was very tough. Destroyed my lower back.
D. Done
Thursday, April 2, 2015
Wednesday
Wednesday- LP + LE + Aerobic
30 min @ easy effort
2 min Bike
2 min Row
2 min Run
Did some extra squat work.
Back Squat:
1x5 @ 275
1x4 @ 315
1x3 @ 335
1x2 @ 355
Front Squat:
1x5 @ 205
1x5 @ 245
1x5 @ 245
1x5 @ 245
30 min @ easy effort
2 min Bike
2 min Row
2 min Run
Did some extra squat work.
Back Squat:
1x5 @ 275
1x4 @ 315
1x3 @ 335
1x2 @ 355
Front Squat:
1x5 @ 205
1x5 @ 245
1x5 @ 245
1x5 @ 245
Monday 3/30
Monday- Oly Int Varied + UB CP Endurance
A. Snatch Pulls, 5 x 2 reps, rest 2 min 110% of snatch
B. 2 Position Power Clean (High Hang, Above Knee) and Split Jerk, build to a tough single
+
5 sets @ 90%
Row 300m
Run 200m
rest 2 min b/w sets
A. Done @285 felt very heavy
B. #245 - Felt ok. Above the knee was the hardest part for me. Jerk was easy.
C. Didn't have a good measure of distance for the run. I think it was longer than 200m. All sets took around 3:30.
A. Snatch Pulls, 5 x 2 reps, rest 2 min 110% of snatch
B. 2 Position Power Clean (High Hang, Above Knee) and Split Jerk, build to a tough single
+
5 sets @ 90%
Row 300m
Run 200m
rest 2 min b/w sets
A. Done @285 felt very heavy
B. #245 - Felt ok. Above the knee was the hardest part for me. Jerk was easy.
C. Didn't have a good measure of distance for the run. I think it was longer than 200m. All sets took around 3:30.
Sunday- Open Retest
Sunday- Open Retest
15.5 retest
7:34 broke at 10 on the round of 15. Unbroken for the rest. Started around 1700cal/hr and finished at 1000cal/hr.
15.5 retest
7:34 broke at 10 on the round of 15. Unbroken for the rest. Started around 1700cal/hr and finished at 1000cal/hr.
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