Wednesday- Squat/Pull CP + Mixed MAP
A1. Back Squat @ 20X1, 4 x 3-4 reps, rest 30 sec
A2. Rope Climbs, 4 x 1 Legless + 2 w/ legs, rest 2 min
+
4 min @ 80%
Row 500m
30 Front Squats, 75#
30 Double Unders
30 KB Swings, 53#
30 Double Unders
30 Box Jumps, 24”
30 Double Unders
rest 4 min
6 min @ 90%
Row 500m
30 Front Squats, 75#
30 Double Unders
30 KB Swings, 53#
30 Double Unders
30 Box Jumps, 24”
30 Double Unders
rest 4 min
For time @ 100%
Row 500m
30 Front Squats, 75#
30 Double Unders
30 KB Swings, 53#
30 Double Unders
30 Box Jumps, 24”
30 Double Unders
A1. All done @ 315#
A2. Done
B.
8 DUs
15 DUs into the 2nd set.
9:36
Wednesday, November 25, 2015
Tuesday
Tuesday- A.M. Threshold Run P.M. Musc End EMOM’s
A.M.
10 min Aerobic/Dynamic warm up
+
3 x Run 400m @ 1 mile pace, rest 30 sec
rest 4 min
3 x Run 400m @ 1 mile pace, rest 30 sec
+
10 min cool down
P.M.
12 min EMOM
1st- 6 Strict CTB Pull Ups
2nd- 6 Strict Deficit HSPU’s
+
14 min EMOM
1st- 4 Muscle Ups
2nd- 12 Toes to Bar
+
16 min EMOM
1st- 10 CTB Pull Ups
2nd- 10 Ring Dips
+
3 rounds for time
10 Kipping HSPU’s
10 GH Sit Ups
40 Double Unders
AM:
Done
1:32/1:31/1:32/1:32/1:32/1:32
PM:
12min EMOM - Done - went to strict pull ups at the 3rd round
14min EMOM - Done - I saw this one as a challenge. I was glad to finish it. MUs unbroken
16min EMOM - Done - Broken C2B into 6/4. Ring dips 6/4.
METCON: 5:46
A.M.
10 min Aerobic/Dynamic warm up
+
3 x Run 400m @ 1 mile pace, rest 30 sec
rest 4 min
3 x Run 400m @ 1 mile pace, rest 30 sec
+
10 min cool down
P.M.
12 min EMOM
1st- 6 Strict CTB Pull Ups
2nd- 6 Strict Deficit HSPU’s
+
14 min EMOM
1st- 4 Muscle Ups
2nd- 12 Toes to Bar
+
16 min EMOM
1st- 10 CTB Pull Ups
2nd- 10 Ring Dips
+
3 rounds for time
10 Kipping HSPU’s
10 GH Sit Ups
40 Double Unders
AM:
Done
1:32/1:31/1:32/1:32/1:32/1:32
PM:
12min EMOM - Done - went to strict pull ups at the 3rd round
14min EMOM - Done - I saw this one as a challenge. I was glad to finish it. MUs unbroken
16min EMOM - Done - Broken C2B into 6/4. Ring dips 6/4.
METCON: 5:46
Monday, November 23, 2015
Monday
Monday- Snatch Complex + IWT
A. 2 Snatch Pull + Hang Power Snatch + OHS + Snatch, tough complex in 12 min
+
3 sets
12 Sumo Dead Lift High Pulls, 135# TnG, try to stay unbroken
Row 2 min
rest 2 min
+
3 sets
10 Hang Squat Cleans, 135#
Air Dyne 2 min
rest 2 min
**goal is to speed up each row and each bike- example rows- 1:58/500m, 1:56/500m, 1:54/500m
A. 205# - Felt good!
B. 2:30(1:58/500m)/2:24(1:55)/2:32(1:51)
C. 2:36(60RPM)/2:30(65)/2:33(70)
A. 2 Snatch Pull + Hang Power Snatch + OHS + Snatch, tough complex in 12 min
+
3 sets
12 Sumo Dead Lift High Pulls, 135# TnG, try to stay unbroken
Row 2 min
rest 2 min
+
3 sets
10 Hang Squat Cleans, 135#
Air Dyne 2 min
rest 2 min
**goal is to speed up each row and each bike- example rows- 1:58/500m, 1:56/500m, 1:54/500m
A. 205# - Felt good!
B. 2:30(1:58/500m)/2:24(1:55)/2:32(1:51)
C. 2:36(60RPM)/2:30(65)/2:33(70)
Saturday
Saturday- Skill Work + Mixed MAP + Run VO2
15 min skill work
**Front Levers
**HS Walks
**Pistols
**Strict MU’s
Etc.
+
5 sets @ high effort
5 min @ high sustainable pace
Air Dyne 35 Cals- buy-in
in remaining time:
12 Alt DB Snatch, 70#
8 Toes to Bar
10 DB Push Press, 55#/H
8 CTB Pull Ups
rest 4 min b/w sets
Skill work done.
Front levers on the rings w/ skin the cat
HS walk
Weighted Pistols 53#
S.Muscle Ups - Still struggling with transition.
3:33 I thought it was for time.
1+15 cal
1+10cal
1+20cal
1+15cal
15 min skill work
**Front Levers
**HS Walks
**Pistols
**Strict MU’s
Etc.
+
5 sets @ high effort
5 min @ high sustainable pace
Air Dyne 35 Cals- buy-in
in remaining time:
12 Alt DB Snatch, 70#
8 Toes to Bar
10 DB Push Press, 55#/H
8 CTB Pull Ups
rest 4 min b/w sets
Skill work done.
Front levers on the rings w/ skin the cat
HS walk
Weighted Pistols 53#
S.Muscle Ups - Still struggling with transition.
3:33 I thought it was for time.
1+15 cal
1+10cal
1+20cal
1+15cal
Friday
Friday- Cl&J Complex + SL/MU EMOM short + Short MAP
A. 2 Clean Pulls + Hang Clean from Below Kee + FSQ + Split Jerk + Front Squat + Split Jerk, build to tough complex in 12 min
+
12 min EMOM
1st- 12 Steps Front Rack Walking Lunges, 165#
2nd- 4 Unbroken Muscle Ups
+
4 sets @ consistent effort
2 x 40 Unbroken Double Unders
20 Over Head Squats, 75# **narrower than normal OHS grip
10 Box Jumps, 20” rebounding
rest 60 sec b/w sets
A. 295# - Felt good too!
B. EMOM - Done. Had a battle in my head to finish this RX.
C. 3:17/2:57/3:08/4:51 - Last set took awhile to get 2x40UB DUs.
A. 2 Clean Pulls + Hang Clean from Below Kee + FSQ + Split Jerk + Front Squat + Split Jerk, build to tough complex in 12 min
+
12 min EMOM
1st- 12 Steps Front Rack Walking Lunges, 165#
2nd- 4 Unbroken Muscle Ups
+
4 sets @ consistent effort
2 x 40 Unbroken Double Unders
20 Over Head Squats, 75# **narrower than normal OHS grip
10 Box Jumps, 20” rebounding
rest 60 sec b/w sets
A. 295# - Felt good too!
B. EMOM - Done. Had a battle in my head to finish this RX.
C. 3:17/2:57/3:08/4:51 - Last set took awhile to get 2x40UB DUs.
Wednesday, November 18, 2015
Wednesday
Wednesday- Squat/Pull CP + Mixed MAP
A1. Back Squat @ 20X1, 4 x 4-5 reps, rest 30 sec
A2. Rope Climbs, 4 x 3 reps TnG, rest 2 min **use legs
+
4 min @ 80%
Row 500m
25 Wall Ball, 20#
20 Box Jump Overs, 24”
15 Toes to Bar
50 Double Unders
15 Burpees to 8” target
15 Power Snatch, 75#
rest 4 min
6 min @ 90%
Row 500m
25 Wall Ball, 20#
20 Box Jump Overs, 24”
15 Toes to Bar
50 Double Unders
15 Burpees to 8” target
15 Power Snatch, 75#
rest 4 min
For time @ 100%
Row 500m
25 Wall Ball, 20#
20 Box Jump Overs, 24”
15 Toes to Bar
50 Double Unders
15 Burpees to 8” target
15 Power Snatch, 75#
A1. 225/275/325/345
A2. Done
8 box jumps
7 DUs
Time: 8:14
A1. Back Squat @ 20X1, 4 x 4-5 reps, rest 30 sec
A2. Rope Climbs, 4 x 3 reps TnG, rest 2 min **use legs
+
4 min @ 80%
Row 500m
25 Wall Ball, 20#
20 Box Jump Overs, 24”
15 Toes to Bar
50 Double Unders
15 Burpees to 8” target
15 Power Snatch, 75#
rest 4 min
6 min @ 90%
Row 500m
25 Wall Ball, 20#
20 Box Jump Overs, 24”
15 Toes to Bar
50 Double Unders
15 Burpees to 8” target
15 Power Snatch, 75#
rest 4 min
For time @ 100%
Row 500m
25 Wall Ball, 20#
20 Box Jump Overs, 24”
15 Toes to Bar
50 Double Unders
15 Burpees to 8” target
15 Power Snatch, 75#
A1. 225/275/325/345
A2. Done
8 box jumps
7 DUs
Time: 8:14
Tuesday
Tuesday- A.M. Threshold Run P.M. Musc End EMOM’s
A.M.
10 min Aerobic/Dynamic warm up
+
3 x Run 400m @ 1 mile pace, rest 60 sec
rest 4 min
3 x Run 400m @ 1 mile pace, rest 60 sec
+
10 min cool down
P.M.
12 min EMOM
1st- 5 Strict CTB Pull Ups
2nd- 5 Strict Deficit HSPU’s
+
14 min EMOM
1st- 3 Muscle Ups
2nd- 10 Toes to Bar
+
16 min EMOM
1st- 8 CTB Pull Ups
2nd- 8 Ring Dips
+
3 rounds for time
10 Kipping HSPU’s
10 GH Sit Ups
40 Double Unders
AM:
My ankle is swollen and it was raining so I subbed 500m Row
3 x Row 500m @ 2k pace, rest 60 sec
rest 4 min
3 x Row 500m @ 2k pace, rest 60 sec
PM:
All EMOMs done. For some reason everything is easier in the afternoon. But these didn't feel that bad.
- I subbed 10 cal on the AD for DUs b/c my ankle was swollen and didn't want to make it worse by jumping on it.
3 rounds for time
10 Kipping HSPU’s
10 GH Sit Ups
10 Cal AD
Time: 6:00
A.M.
10 min Aerobic/Dynamic warm up
+
3 x Run 400m @ 1 mile pace, rest 60 sec
rest 4 min
3 x Run 400m @ 1 mile pace, rest 60 sec
+
10 min cool down
P.M.
12 min EMOM
1st- 5 Strict CTB Pull Ups
2nd- 5 Strict Deficit HSPU’s
+
14 min EMOM
1st- 3 Muscle Ups
2nd- 10 Toes to Bar
+
16 min EMOM
1st- 8 CTB Pull Ups
2nd- 8 Ring Dips
+
3 rounds for time
10 Kipping HSPU’s
10 GH Sit Ups
40 Double Unders
AM:
My ankle is swollen and it was raining so I subbed 500m Row
3 x Row 500m @ 2k pace, rest 60 sec
rest 4 min
3 x Row 500m @ 2k pace, rest 60 sec
PM:
All EMOMs done. For some reason everything is easier in the afternoon. But these didn't feel that bad.
- I subbed 10 cal on the AD for DUs b/c my ankle was swollen and didn't want to make it worse by jumping on it.
3 rounds for time
10 Kipping HSPU’s
10 GH Sit Ups
10 Cal AD
Time: 6:00
Monday
Monday- Snatch Complex + IWT
A. Snatch + Hang Snatch + 2 OHS + Hang Snatch, tough complex in 12 min
+
3 sets
10 Thrusters, 185#
Row 2 min
rest 2 min
+
3 sets
10 Sumo Dead Lift High Pulls, 165#
Air Dyne 2 min
rest 2 min
**goal is to speed up each row and each bike- example rows- 1:58/500m, 1:56/500m, 1:54/500m
A. Snatch + Hang Snatch + 2 OHS + Hang Snatch, tough complex in 12 min
+
3 sets
10 Thrusters, 185#
Row 2 min
rest 2 min
+
3 sets
10 Sumo Dead Lift High Pulls, 165#
Air Dyne 2 min
rest 2 min
**goal is to speed up each row and each bike- example rows- 1:58/500m, 1:56/500m, 1:54/500m
A. 165/185/205/225(failed the last snatch)
B.
2:53(1:55/500m) - thrusters unbroken
3:22(1:53/500m) - thrusters 5/5
3:16(1:48/500m) - 5/3/2
2:53(67rpm) SDHP is hard for me for some reaseon. I went to singles
2:50(70rpm) all singles
3:02(75rpm) all singles
- Those were tough
Saturday
Saturday- Skill Work + Mixed MAP + Run VO2
15 min skill work
**Front Levers
**HS Walks
**Pistols
**Strict MU’s
Etc.
+
5 sets @ high effort **mix and match order every time
Air Dyne 35 Cals
15 KB Swings, 70#
12 Toes to Bar
15 Box Jumps, 24”
rest 4 min b/w sets
AM:
Front levers are tough. I can't do them so I did a progression I found online.
HS walk - done
Did weighted Pistols w/ 53# KB
Still having trouble with the transition on strict muscle ups. I can get on top of the rings but my hand slips through the rings.
4:02/4:03/3:53/4:12/3:52
PM:
Optional A.M. Session
HR Step Test Running
Run/Jog/Dynamic warm up 10 min
+
3 x 20-30 sec sprint starts @ about 85-90% effort
+
Run 400m
rest 30 sec
Run 400m
rest 30 sec
Run 400m
rest 30 sec
**start @ 1:50 lap, decreasing about 5 sec/set
**not what your last lap time is that you held pace
**record peak HR
**Let me know if you don’t have HR monitor and I may change this
I did the runs but I couldn't make the time splits. My bones and joints were aching and legs were dead. My ankle swelling up again also. So I just ran 8x400 @ easy pace.
15 min skill work
**Front Levers
**HS Walks
**Pistols
**Strict MU’s
Etc.
+
5 sets @ high effort **mix and match order every time
Air Dyne 35 Cals
15 KB Swings, 70#
12 Toes to Bar
15 Box Jumps, 24”
rest 4 min b/w sets
AM:
Front levers are tough. I can't do them so I did a progression I found online.
HS walk - done
Did weighted Pistols w/ 53# KB
Still having trouble with the transition on strict muscle ups. I can get on top of the rings but my hand slips through the rings.
4:02/4:03/3:53/4:12/3:52
PM:
Optional A.M. Session
HR Step Test Running
Run/Jog/Dynamic warm up 10 min
+
3 x 20-30 sec sprint starts @ about 85-90% effort
+
Run 400m
rest 30 sec
Run 400m
rest 30 sec
Run 400m
rest 30 sec
**start @ 1:50 lap, decreasing about 5 sec/set
**not what your last lap time is that you held pace
**record peak HR
**Let me know if you don’t have HR monitor and I may change this
I did the runs but I couldn't make the time splits. My bones and joints were aching and legs were dead. My ankle swelling up again also. So I just ran 8x400 @ easy pace.
Friday, November 13, 2015
Friday 11/13
A. Clean + Below Knee Hang Clean + FSQ + Push Jerk + Hang Clean + Split Jerk, build to tough complex in 12 min
+
12 min EMOM
1st- 10 Steps OH Walking Lunges, 165#
2nd- 4 Unbroken Muscle Ups
+
4 sets @ consistent effort
60 Double Unders
20 Wall Ball, 20#
10 Burpees
rest 60 sec b/w sets
A. 185/205/225/245/265#
B. Done - Did 4 MUs for the first 5rounds and then switched to 3. All lunges done.
C. 2:20/2:24/2:48/3:19 - It was high effort but not very consistent at all.
+
12 min EMOM
1st- 10 Steps OH Walking Lunges, 165#
2nd- 4 Unbroken Muscle Ups
+
4 sets @ consistent effort
60 Double Unders
20 Wall Ball, 20#
10 Burpees
rest 60 sec b/w sets
A. 185/205/225/245/265#
B. Done - Did 4 MUs for the first 5rounds and then switched to 3. All lunges done.
C. 2:20/2:24/2:48/3:19 - It was high effort but not very consistent at all.
Wednesday, November 11, 2015
Testing Week
Nov. 6th
A. 255#
B. 185# - only attempted this once. It was bad enough that one time.
C. 6:06 - I lost count and think I did 1 extra round. I think that is a PR tho.
D. 218 Cal. That was a PR. Max HR 184. Avg. HR 176.
Nov. 7th
A. 375# - missed 395# twice
B. 15 + 3kbs - Goal was 15-18rounds. Lungs weren't there.
C. Done
Nov. 9th
A. 315# - Glad to hit this b/c I kept missing it last week. But also feel like I should be hitting higher numbers. I feel like stuff has been off for me since Pensacola. Not as strict with my nutrition as I was and that might be messing with me.
B. 245# for 4 reps. Tried 265# and couldn't make it.
C1. 47 Cals on AD.
C2. 9:05 - Nutrition was off on Sunday and think that hurt me on this. Quads locked.
Nov. 10th
A. 6 - I woke up later and rushed to the gym this morning with very little warm up and did the MUs.
B. 30 - Happy with that.
C. 19:20 - I don't know my split times.
Row - was around 7, Bike was around 4min, Run was around 7min
Nov. 11th
A. 485# - tried 500# but couldn't get it.
B. 205#
C. 8:06 - that killed my grip. did sets of 15 on the DUs after the 1st round.
-Getting back into my nutrition plan and hopefully will start to hit better numbers.
A. 255#
B. 185# - only attempted this once. It was bad enough that one time.
C. 6:06 - I lost count and think I did 1 extra round. I think that is a PR tho.
D. 218 Cal. That was a PR. Max HR 184. Avg. HR 176.
Nov. 7th
A. 375# - missed 395# twice
B. 15 + 3kbs - Goal was 15-18rounds. Lungs weren't there.
C. Done
Nov. 9th
A. 315# - Glad to hit this b/c I kept missing it last week. But also feel like I should be hitting higher numbers. I feel like stuff has been off for me since Pensacola. Not as strict with my nutrition as I was and that might be messing with me.
B. 245# for 4 reps. Tried 265# and couldn't make it.
C1. 47 Cals on AD.
C2. 9:05 - Nutrition was off on Sunday and think that hurt me on this. Quads locked.
Nov. 10th
A. 6 - I woke up later and rushed to the gym this morning with very little warm up and did the MUs.
B. 30 - Happy with that.
C. 19:20 - I don't know my split times.
Row - was around 7, Bike was around 4min, Run was around 7min
Nov. 11th
A. 485# - tried 500# but couldn't get it.
B. 205#
C. 8:06 - that killed my grip. did sets of 15 on the DUs after the 1st round.
-Getting back into my nutrition plan and hopefully will start to hit better numbers.
Wednesday, November 4, 2015
Wednesday
Wednesday
10 min @ 80% aerobic
5 Burpee Muscle Ups
35 Double Unders
rest 5 min
10 min @ 80% aerobic
Run 200m
10 Power Snatch, 95#
10 Toes to Bar
rest 5 min
10 min @ 80% aerobic
10 Burpee Box Jump Overs, 24”
15 KB Swings, 70#
+
rest 5-10 min
+
A1. Front Squat @ 13X1, 5 x 2 reps, rest 30 sec
A2. L-Sit Chin Over Bar Hold, 5 x 20-30 sec, rest 3 min
3+2
3+9 snatch
3 + 5 or 6 burpee box jumps.
In the last 2min I jumped up and missed the box and ripped both my shins up and toppled over the box. I was on the ground for the next 10min. So I decided to skip A1/A2.
10 min @ 80% aerobic
5 Burpee Muscle Ups
35 Double Unders
rest 5 min
10 min @ 80% aerobic
Run 200m
10 Power Snatch, 95#
10 Toes to Bar
rest 5 min
10 min @ 80% aerobic
10 Burpee Box Jump Overs, 24”
15 KB Swings, 70#
+
rest 5-10 min
+
A1. Front Squat @ 13X1, 5 x 2 reps, rest 30 sec
A2. L-Sit Chin Over Bar Hold, 5 x 20-30 sec, rest 3 min
3+2
3+9 snatch
3 + 5 or 6 burpee box jumps.
In the last 2min I jumped up and missed the box and ripped both my shins up and toppled over the box. I was on the ground for the next 10min. So I decided to skip A1/A2.
Tuesday (2nd Session)
Tuesday (2nd Session)
A.M. if possible
6 sets
Row 1000m @ 1:51/500m
rest 60 sec
**rest 5 min b/w sets 3 & 4
P.M.
A. Towel Pull Ups @ 30X2, 4 x 4-5 reps, rest 2 min
B. Strict Deficit HSPU’s @ 3” deficit, 3-4/min for 10 min
C. CG Bench Press, build to 10RM
D. CTB Pull Ups, 5 CTB Pull Ups/30 sec for 10 min **rest 4 min b/w sets 5 & 6
+
Air Bike- 22 sec Max Effort, rest 3 min x 4
AM:
3:41/3;42/3:42/3:42/3:42/3:42
PM:
A. Done those felt good
B. Done - 4/min
C. 255# - not sure if that is good or not.
D. Done - this was kinda tough b/c I had a rip on my hand, so I had to change up my grip a little.
Didn't see the air bike piece...
A.M. if possible
6 sets
Row 1000m @ 1:51/500m
rest 60 sec
**rest 5 min b/w sets 3 & 4
P.M.
A. Towel Pull Ups @ 30X2, 4 x 4-5 reps, rest 2 min
B. Strict Deficit HSPU’s @ 3” deficit, 3-4/min for 10 min
C. CG Bench Press, build to 10RM
D. CTB Pull Ups, 5 CTB Pull Ups/30 sec for 10 min **rest 4 min b/w sets 5 & 6
+
Air Bike- 22 sec Max Effort, rest 3 min x 4
AM:
3:41/3;42/3:42/3:42/3:42/3:42
PM:
A. Done those felt good
B. Done - 4/min
C. 255# - not sure if that is good or not.
D. Done - this was kinda tough b/c I had a rip on my hand, so I had to change up my grip a little.
Didn't see the air bike piece...
Monday
Monday-
A. 3 False Grip Strict Ring Pull Ups + 2 Ring Muscle Ups + 3 Ring Dips, 1 complex/2 min for 6 sets
B. 4 Squat Clean + 5 Front Squats + 6 steps Walking Lunges, 1 complex/3 min for 6 sets **start @ 155# and build as possible
+
21-15-9
Dead Lift, 315#
Box Jumps, 30”
+
Air Bike 10 min cool down
A. 3 False Grip Strict Ring Pull Ups + 2 Ring Muscle Ups + 3 Ring Dips, 1 complex/2 min for 6 sets
B. 4 Squat Clean + 5 Front Squats + 6 steps Walking Lunges, 1 complex/3 min for 6 sets **start @ 155# and build as possible
+
21-15-9
Dead Lift, 315#
Box Jumps, 30”
+
Air Bike 10 min cool down
A. Done - no misses
B. Done - built to 185#. Legs are dead.
C. 7:51 - broke the deads into 5s. Box jumps were slow.
Friday
Friday
10 min Practice Ring Swings w/ Towel & hollow rocks https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill
+
Strict Muscle Ups- 5 min attempts
+
Fittest Games #4
1RM Cl&J
#6
Thrusters
+
10 Burpees to 6” target all out/min for 5 min
+
10 Burpee Muscle Ups for time:
MU - practice done
no strict MUs
Fittest games #4
Max C&J - 305# failed 315
Fittest Games #6
1:51
10 burpee muscle ups : 1:56
PM:
Fittest Games #5
10:38 - lungs weren't there.
10 min Practice Ring Swings w/ Towel & hollow rocks https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill
+
Strict Muscle Ups- 5 min attempts
+
Fittest Games #4
1RM Cl&J
#6
Thrusters
+
10 Burpees to 6” target all out/min for 5 min
+
10 Burpee Muscle Ups for time:
MU - practice done
no strict MUs
Fittest games #4
Max C&J - 305# failed 315
Fittest Games #6
1:51
10 burpee muscle ups : 1:56
PM:
Fittest Games #5
10:38 - lungs weren't there.
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