W12
Friday- August 29, 2014
A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 30 sec FLR on Rings
+
Row 200m @ 97%
rest 5:00 min
Row 200m @ 97%
P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. Snatch Push Press- build to 3RM
C. Snatch Pulls, 5 x 2 reps, rest 2 min, @ 105-115% Snatch *no tempo, drive aggressive and drop from the top.
D. 1 & 1/4 Front Squat- build to a 4RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice
RESULTS:
AM
4K - 20:42
+
:37.0
:36.2
PM
A. Complete
B. 205 can't seem to get over this hump.
C. All @ 265
D. 255
This week has just sucked over all. It's been my turn to coach on ramp the last two weeks so I've been coaching ALOT. Just kind of all added up, BUT! I looking forward to this week being fresh. I feel like it's gonna be a good one.
Friday, August 29, 2014
W12
Wednesday-August 27,2014
Oly/Gym EMOM CP Based + MAP High % effort
10 min EMOM
5 TnG Snatch, 135#
+
10 min EMOM
1st- 4 Hang Power Clean & Push Press, 53#/hand KB
2nd- 3 Wtd Muscle Ups w/ weight vest
+
10 sets @ high effort
10 Alt. KB Snatch, 53#
10 Thrusters, 65#
10 Box Jumps, 24”
5 Burpees touch 6"
*rest 90 sec b/w sets, Same order every time.
RESULTS:
Snatches: Complete
+
EMOM: Complete
+
1:07
1:06
1:00
1:00
1:04
1:07
1:03
1:02
1:01
Wednesday-August 27,2014
Oly/Gym EMOM CP Based + MAP High % effort
10 min EMOM
5 TnG Snatch, 135#
+
10 min EMOM
1st- 4 Hang Power Clean & Push Press, 53#/hand KB
2nd- 3 Wtd Muscle Ups w/ weight vest
+
10 sets @ high effort
10 Alt. KB Snatch, 53#
10 Thrusters, 65#
10 Box Jumps, 24”
5 Burpees touch 6"
*rest 90 sec b/w sets, Same order every time.
RESULTS:
Snatches: Complete
+
EMOM: Complete
+
1:07
1:06
1:00
1:00
1:04
1:07
1:03
1:02
1:01
Tuesday, August 26, 2014
W12
Tuesday- August 26, 2014
MAP cyclical + Core/Scap Aerobic
Run 200m, rest 45 sec x 4
+
Row 500m @ 1:52/500m, rest 3 min x 8
+
10 min @ aerobic effort
50m OH Carry, 135#’s
50m Bear Crawl
2 TGU/arm, 53#
3 x 10 sec L-sit Hang from Bar
RESULTS:
200m Runs - :28, :30, :30, :30
+
500m Rows
1) 1:47.6,
2) 1:50
3) 1:48
4) 1:49.5
5) 1:50.5
6) 1:57.8
7) 1:47.5
8) 1:46.2
+
1 Round + Carry+Bear Crawl+TGU
Tuesday- August 26, 2014
MAP cyclical + Core/Scap Aerobic
Run 200m, rest 45 sec x 4
+
Row 500m @ 1:52/500m, rest 3 min x 8
+
10 min @ aerobic effort
50m OH Carry, 135#’s
50m Bear Crawl
2 TGU/arm, 53#
3 x 10 sec L-sit Hang from Bar
RESULTS:
200m Runs - :28, :30, :30, :30
+
500m Rows
1) 1:47.6,
2) 1:50
3) 1:48
4) 1:49.5
5) 1:50.5
6) 1:57.8
7) 1:47.5
8) 1:46.2
+
1 Round + Carry+Bear Crawl+TGU
W12
Monday- August 26, 2014
Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. 2-position Snatch, build to a tough set *knee cap, 1” off floor (video if possible)
B. Clean Cluster- 3 x 1.1.1.1, rest 3 min
C1. Front Rack Lunges, 3 x 12 steps, rest 30 sec
C2. KB Push Press @ 30X3, 3 x 6-8 reps, rest 90 sec
D. GH Raises @ 50X1, 4 x 4-6 reps, rest 90 sec
+
5 rounds for time:
5 Over Head Squats, 185#
1 Legless Rope Climb, 15'
RESULTS:
A. 195
B. 205, 225, 245
C1. 205
C2. 53#, 6 reps
D. 6 reps
+
7:38
Monday- August 26, 2014
Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. 2-position Snatch, build to a tough set *knee cap, 1” off floor (video if possible)
B. Clean Cluster- 3 x 1.1.1.1, rest 3 min
C1. Front Rack Lunges, 3 x 12 steps, rest 30 sec
C2. KB Push Press @ 30X3, 3 x 6-8 reps, rest 90 sec
D. GH Raises @ 50X1, 4 x 4-6 reps, rest 90 sec
+
5 rounds for time:
5 Over Head Squats, 185#
1 Legless Rope Climb, 15'
RESULTS:
A. 195
B. 205, 225, 245
C1. 205
C2. 53#, 6 reps
D. 6 reps
+
7:38
Sunday, August 24, 2014
W11
Saturday- August 23, 2014
Gym Warm Up + MAP Varied, Mixed
3 sets not for time:
3-4 Skin the Cat controlled
4-5 Pistols/leg *add weight if possible
20-30 sec Ring HS Hold
+
5 sets @ consistent effort
Row 30 Cal
30 DB Snatch alternating, 55#
12 Toes to Bar
5 Man Makers, 35# DB’s
15 Box Jumps, 24” step down
rest 5 min b/w sets
*mix and match the order every time through
RESULTS:
30 cal
30 BD snatch
12 T2B
5 Man Makers
15 Box Jumps
6:24
15 Box Jumps
5 Man Makers
12 T2B
30 DB snatch
30 Cal
6:53
30 DB
12 T2B
30 Cal
5 Man Makers
15 Box Jumps
6:54
5 Man Makers
12 T2B
15 Box Jumps
30 Cal
30 DB
7:04
30 DB
30 Cal
15 Box Jumps
12 T2B
5 Man Makers
6:38
Saturday- August 23, 2014
Gym Warm Up + MAP Varied, Mixed
3 sets not for time:
3-4 Skin the Cat controlled
4-5 Pistols/leg *add weight if possible
20-30 sec Ring HS Hold
+
5 sets @ consistent effort
Row 30 Cal
30 DB Snatch alternating, 55#
12 Toes to Bar
5 Man Makers, 35# DB’s
15 Box Jumps, 24” step down
rest 5 min b/w sets
*mix and match the order every time through
RESULTS:
30 cal
30 BD snatch
12 T2B
5 Man Makers
15 Box Jumps
6:24
15 Box Jumps
5 Man Makers
12 T2B
30 DB snatch
30 Cal
6:53
30 DB
12 T2B
30 Cal
5 Man Makers
15 Box Jumps
6:54
5 Man Makers
12 T2B
15 Box Jumps
30 Cal
30 DB
7:04
30 DB
30 Cal
15 Box Jumps
12 T2B
5 Man Makers
6:38
Saturday, August 23, 2014
W11
Friday- August 23, 2014
A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 5 Straight leg raises from pull up bar
+
Row 175m @ 97%
rest 4:30 min
Row 175m @ 97%
P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. Snatch Push Press- build to 4RM
C. Snatch Pulls, 3 x 3 reps, rest 2 min, @ 100-105% Snatch *no tempo, drive aggressive and drop from the top.
D. 1 & 1/4 Front Squat- build to a 2RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice
RESULTS:
AM
4k - 19:18
175m- :33.2
175m- :30.7
PM
A. Complete
B. 205
C. Complete @240
D. 290
E1. 4 sets of 4 ice cream makers
E2.Practiced walking and turning around
E3. 5 sets of 15 sec on 15 sec of
Friday- August 23, 2014
A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 5 Straight leg raises from pull up bar
+
Row 175m @ 97%
rest 4:30 min
Row 175m @ 97%
P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. Snatch Push Press- build to 4RM
C. Snatch Pulls, 3 x 3 reps, rest 2 min, @ 100-105% Snatch *no tempo, drive aggressive and drop from the top.
D. 1 & 1/4 Front Squat- build to a 2RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice
RESULTS:
AM
4k - 19:18
175m- :33.2
175m- :30.7
PM
A. Complete
B. 205
C. Complete @240
D. 290
E1. 4 sets of 4 ice cream makers
E2.Practiced walking and turning around
E3. 5 sets of 15 sec on 15 sec of
Thursday, August 21, 2014
W11
Wednesday- Oly/Gym EMOM CP Based + MAP High % effort
10 min EMOM
3 TnG Snatch, 135#
+
10 min EMOM
1st- 5 Thrusters, 185#
2nd- 2 Wtd Strict Pull Ups + 3 Wtd Dips
+
10 sets @ high effort
3 Unbroken Muscle Ups
10 Air Squats
5 Burpees over Box, 24”
20 Double Unders
*rest 90 sec b/w sets, mix and match order every time. Try to keep same pace every round
RESULTS
10 min EMOM - Completed.
+
10 Min EMOM - 185 thrusters felt good for the first 2 rounds then on the third my grip slipped when i tried to clean the first rep and I was smoked after that. Had to break up the last 2 sets at 3. Used a 55# KB for the pull ups and dips
+
10 Sets
all set were around :55. The fastest was :50 on the second set. The slowest was 1:00 on the third and eighth set. On both of those I kept getting tangled in the rope. That pissed me off because that hardly ever happens.
The muscle ups were unbroken every time and actually felt really good. I think the strict over head work is what was making my shoulder hurt going into the muscle ups. looking back on days we did muscle ups, they usually followed some strict press and or hand stand push up work.
Wednesday- Oly/Gym EMOM CP Based + MAP High % effort
10 min EMOM
3 TnG Snatch, 135#
+
10 min EMOM
1st- 5 Thrusters, 185#
2nd- 2 Wtd Strict Pull Ups + 3 Wtd Dips
+
10 sets @ high effort
3 Unbroken Muscle Ups
10 Air Squats
5 Burpees over Box, 24”
20 Double Unders
*rest 90 sec b/w sets, mix and match order every time. Try to keep same pace every round
RESULTS
10 min EMOM - Completed.
+
10 Min EMOM - 185 thrusters felt good for the first 2 rounds then on the third my grip slipped when i tried to clean the first rep and I was smoked after that. Had to break up the last 2 sets at 3. Used a 55# KB for the pull ups and dips
+
10 Sets
all set were around :55. The fastest was :50 on the second set. The slowest was 1:00 on the third and eighth set. On both of those I kept getting tangled in the rope. That pissed me off because that hardly ever happens.
The muscle ups were unbroken every time and actually felt really good. I think the strict over head work is what was making my shoulder hurt going into the muscle ups. looking back on days we did muscle ups, they usually followed some strict press and or hand stand push up work.
Tuesday, August 19, 2014
W11
Tuesday- August 19, 2014
MAP cyclical + Core/Scap Aerobic
Run 200m, rest 45 sec x 5
+
Row 500m @ 1:55/500m, rest 3 min x 8
+
10 min @ aerobic effort
2 Turkish Get Ups/arm, 53#
50ft Single Arm Farmer’s Carry/arm, 75# barbell
30 sec Side Plank/side
RESULTS:
:28, :30, :30, :32, :32
Came out a little too hot maybe. Got about 150m into the first one and my Hamstrings were quick to inform me that they were not going to have any of my non sense this morning. So I had to back of a little. Felt ok though.
Rows
1:54.0
1:54.6
1:54.4
1:53.9
1:51.8
1:52.9
1:52.2
1:52.2
After the first 3 sets I kind of settled down from the 200m sprints. I tries to focus on a consistent stroke rate. About 23-24 strokes /minute. From there the times just strarted falling. Felt good, 3:00 felt like plenty of rest. I'll never call any rowing workout easy because row is just sucks period, but this felt fine. No issues.
AMRAP
3 rounds
Tuesday- August 19, 2014
MAP cyclical + Core/Scap Aerobic
Run 200m, rest 45 sec x 5
+
Row 500m @ 1:55/500m, rest 3 min x 8
+
10 min @ aerobic effort
2 Turkish Get Ups/arm, 53#
50ft Single Arm Farmer’s Carry/arm, 75# barbell
30 sec Side Plank/side
RESULTS:
:28, :30, :30, :32, :32
Came out a little too hot maybe. Got about 150m into the first one and my Hamstrings were quick to inform me that they were not going to have any of my non sense this morning. So I had to back of a little. Felt ok though.
Rows
1:54.0
1:54.6
1:54.4
1:53.9
1:51.8
1:52.9
1:52.2
1:52.2
After the first 3 sets I kind of settled down from the 200m sprints. I tries to focus on a consistent stroke rate. About 23-24 strokes /minute. From there the times just strarted falling. Felt good, 3:00 felt like plenty of rest. I'll never call any rowing workout easy because row is just sucks period, but this felt fine. No issues.
AMRAP
3 rounds
Monday, August 18, 2014
W11
Monday- August 18, 2014
Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. 3-position Snatch, build to a tough set *high hang, knee cap, 1” off floor (video if possible)
B. Clean Cluster- 3 x 1.1.1.1.1, rest 3 min
C1. Front Rack Lunges, 3 x 16 steps, rest 30 sec
C2. GH Raises @ 50X1, 3 x 4-6 reps, rest 30 sec
C3. KB Push Press @ 30X3, 3 x 8-10 reps, rest 90 sec
+
5 rounds for time:
10 Double KB Front Squats, 70#’s/hand
1 Legless Rope Climb, 15’
1 Rope Climb, 15'
RESULTS:
A. 185
B. 185, 205, 225
C1. 185
C2. 6 every time
C3. 53's
+
10:53
Disappointed with this. I stared it feel the front rack lunges in the 2nd round. Hard to catch my breath with the front rack stuff.
Monday- August 18, 2014
Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. 3-position Snatch, build to a tough set *high hang, knee cap, 1” off floor (video if possible)
B. Clean Cluster- 3 x 1.1.1.1.1, rest 3 min
C1. Front Rack Lunges, 3 x 16 steps, rest 30 sec
C2. GH Raises @ 50X1, 3 x 4-6 reps, rest 30 sec
C3. KB Push Press @ 30X3, 3 x 8-10 reps, rest 90 sec
+
5 rounds for time:
10 Double KB Front Squats, 70#’s/hand
1 Legless Rope Climb, 15’
1 Rope Climb, 15'
RESULTS:
A. 185
B. 185, 205, 225
C1. 185
C2. 6 every time
C3. 53's
+
10:53
Disappointed with this. I stared it feel the front rack lunges in the 2nd round. Hard to catch my breath with the front rack stuff.
Saturday, August 16, 2014
W10
Saturday- August 16, 2014
Gym Warm Up + MAP Varied, Mixed
3 sets not for time:
3-4 Skin the Cat controlled
4-5 Pistols/leg
20-30 sec Ring HS Hold
+
5 sets @ consistent effort
25 Cal Air Dyne
12 Toes to Bar
20 Wall Ball, 20#
20 Box Jumps, 24”
20 Alternating DB Snatch, 45#
rest 5 min b/w sets
*mix and match the order every time through
RESULTS:
Gymnastic warm up felt good. Did the pistols in flats they felt alright. Really trying concentrate on pushing my knee out over my toe and reaching to the front.
+
25 Cal Air Dyne
12 Toes to Bar
20 Wall Ball, 20#
20 Box Jumps, 24”
20 Alternating DB Snatch, 45#
4:05
DB
Box jump
Wall Ball
T2B
AD
4:38
Wall Ball
T2B
AD
DB
Box Jump
4:50
T2B
Box Jump
DB
AD
Wall Ball
4:38
Box Jump
AD
Wall Ball
DB
T2B
4:27
I went unbroken on everything. I really seemed to depend on where in the order the bike came in. Struggled a bit on that. But I felt like I did I good job of not waiting time on transitions. I went from station to station and got started as soon as I got there.
Saturday- August 16, 2014
Gym Warm Up + MAP Varied, Mixed
3 sets not for time:
3-4 Skin the Cat controlled
4-5 Pistols/leg
20-30 sec Ring HS Hold
+
5 sets @ consistent effort
25 Cal Air Dyne
12 Toes to Bar
20 Wall Ball, 20#
20 Box Jumps, 24”
20 Alternating DB Snatch, 45#
rest 5 min b/w sets
*mix and match the order every time through
RESULTS:
Gymnastic warm up felt good. Did the pistols in flats they felt alright. Really trying concentrate on pushing my knee out over my toe and reaching to the front.
+
25 Cal Air Dyne
12 Toes to Bar
20 Wall Ball, 20#
20 Box Jumps, 24”
20 Alternating DB Snatch, 45#
4:05
DB
Box jump
Wall Ball
T2B
AD
4:38
Wall Ball
T2B
AD
DB
Box Jump
4:50
T2B
Box Jump
DB
AD
Wall Ball
4:38
Box Jump
AD
Wall Ball
DB
T2B
4:27
I went unbroken on everything. I really seemed to depend on where in the order the bike came in. Struggled a bit on that. But I felt like I did I good job of not waiting time on transitions. I went from station to station and got started as soon as I got there.
Friday, August 15, 2014
W10
Friday- August 15, 2014
A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 20 sec L-Sit Hang From Bar
+
Row 150m @ 97%
rest 4 min
Row 150m @ 97%
P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. Snatch Push Press- build to 5RM
C. Snatch Pulls @ 41X1, 3 x 3 reps, rest 2 min, @ 90-95% Snatch (focus on tempo and positions, extend as aggressive as possible)
D. 1 & 1/4 Front Squat- build to a 3RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice
AM:
20:02
:28.7
:28.4
PM:
A. Completed
B. 205
C. Completed @ 215
D. 275
Friday- August 15, 2014
A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 20 sec L-Sit Hang From Bar
+
Row 150m @ 97%
rest 4 min
Row 150m @ 97%
P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. Snatch Push Press- build to 5RM
C. Snatch Pulls @ 41X1, 3 x 3 reps, rest 2 min, @ 90-95% Snatch (focus on tempo and positions, extend as aggressive as possible)
D. 1 & 1/4 Front Squat- build to a 3RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice
AM:
20:02
:28.7
:28.4
PM:
A. Completed
B. 205
C. Completed @ 215
D. 275
Wednesday, August 13, 2014
W10
Wednesday- August 13, 2014
Oly Intense + BSQ mod + UB Gym CP
A. Snatch Cluster- build to heavy single, if feeling good, go for 1RM
B. Power Clean & Jerk Cluster- build to heavy single
*all tough sets
C. Back Squat @ 20X1 , build quickly to 95%, if it feels good go for 1RM
D. 20 Kipping pHSPU’s, 10” deficit for time:
E. 30 Strict CTB Pull Ups for time:
F. Skill practice on rings (strict muscle ups, backwards rolls, hs holds/push ups, etc)
A. 205, was not happy with this performance. I was under 215 4 times and it felt fine. Just couldn't get it land in the right spot. Got frustrated and left it there.
B. 255
C. 425. Up 5 pounds from when we started. Pretty sure its the most I've done since college. Life time PR from college was 440, but lets be honest. Who knows if that one was legitimate depth.
D. 3:32
E. 2:46
F. Handstand work. I feel like I'm making lots of strides with this. Last week Hunter put up a free Killcliff to anybody that could walk 20ft to a cone, turn around and come back. Only took me 2 attempts to get it. Muscle Ups have been an issue. They just hurt my shoulder when I land in the dip and when drop back to the kip. Ive really been avoiding them the last week or so.
Wednesday- August 13, 2014
Oly Intense + BSQ mod + UB Gym CP
A. Snatch Cluster- build to heavy single, if feeling good, go for 1RM
B. Power Clean & Jerk Cluster- build to heavy single
*all tough sets
C. Back Squat @ 20X1 , build quickly to 95%, if it feels good go for 1RM
D. 20 Kipping pHSPU’s, 10” deficit for time:
E. 30 Strict CTB Pull Ups for time:
F. Skill practice on rings (strict muscle ups, backwards rolls, hs holds/push ups, etc)
A. 205, was not happy with this performance. I was under 215 4 times and it felt fine. Just couldn't get it land in the right spot. Got frustrated and left it there.
B. 255
C. 425. Up 5 pounds from when we started. Pretty sure its the most I've done since college. Life time PR from college was 440, but lets be honest. Who knows if that one was legitimate depth.
D. 3:32
E. 2:46
F. Handstand work. I feel like I'm making lots of strides with this. Last week Hunter put up a free Killcliff to anybody that could walk 20ft to a cone, turn around and come back. Only took me 2 attempts to get it. Muscle Ups have been an issue. They just hurt my shoulder when I land in the dip and when drop back to the kip. Ive really been avoiding them the last week or so.
Tuesday, August 12, 2014
W10
Tuesday- August 12, 2014
30/30’s x 30-50 sets
30 sec Row
30 sec rest
30 sec DB Snatch Alternating, 55#
30 sec rest
30 sec Box Jumps, 30” Step down
30 sec rest
30 sec Wall Ball, 20#
30 sec rest
30 sec Air Dyne
30 sec rest
x 10 @ high aerobic effort
Completed.
130-140m on the row
9-10 on the snatch
9-11 on the box jumps
15 on the wall ball
9-11 on the AD.
Tuesday- August 12, 2014
30/30’s x 30-50 sets
30 sec Row
30 sec rest
30 sec DB Snatch Alternating, 55#
30 sec rest
30 sec Box Jumps, 30” Step down
30 sec rest
30 sec Wall Ball, 20#
30 sec rest
30 sec Air Dyne
30 sec rest
x 10 @ high aerobic effort
Completed.
130-140m on the row
9-10 on the snatch
9-11 on the box jumps
15 on the wall ball
9-11 on the AD.
W10
Monday- August 11, 2014
A.M. Around the world P.M. LB Pulls/UB Press + CP Battery w/ W & G (low vol sets)
A.M.
2 min Row
2 min Bike
2 min Run
x 4 @ easy pace
P.M.
A. Snatch Pull.Power Snatch- 4 x 2.1; rest 2 min
B. Push Press - build to 1RM
+
12 min AMRAP
1 Legless Rope Climb, 15’
10 Steps Front Rack Lunges, 185#
AM:
Completed
PM:
A. 185
B. 230
+
8 Rounds
Yeah, so this was fun. Whole new animal here. Spent a lot of time with my hands on my knees. A lot more than I wanted.
Monday- August 11, 2014
A.M. Around the world P.M. LB Pulls/UB Press + CP Battery w/ W & G (low vol sets)
A.M.
2 min Row
2 min Bike
2 min Run
x 4 @ easy pace
P.M.
A. Snatch Pull.Power Snatch- 4 x 2.1; rest 2 min
B. Push Press - build to 1RM
+
12 min AMRAP
1 Legless Rope Climb, 15’
10 Steps Front Rack Lunges, 185#
AM:
Completed
PM:
A. 185
B. 230
+
8 Rounds
Yeah, so this was fun. Whole new animal here. Spent a lot of time with my hands on my knees. A lot more than I wanted.
Saturday, August 9, 2014
W9
Saturday- August 9, 2014
Longer MAP 10/5 x 4-6 sets (include runs)
10 rounds for time:
Row 500m
15 Burpees
*goal is sub 34
RESUTLS:
(Sigh) 34:37
I just didn't have it on the rower today. I was slower on the rower than it was the first time.
Stayed under 2:00 for rounds 1-7 then hit 2:00, 2:02, & 2:00 again. Last round I got back under with 1:57. I was feeling the 5000 for time yeaterday. But hey considering I still beat my last time by 2 minuets I guess that means I've atleast gotten better at Burpees. Silver linings! Still disappointed in the row.
Saturday- August 9, 2014
Longer MAP 10/5 x 4-6 sets (include runs)
10 rounds for time:
Row 500m
15 Burpees
*goal is sub 34
RESUTLS:
(Sigh) 34:37
I just didn't have it on the rower today. I was slower on the rower than it was the first time.
Stayed under 2:00 for rounds 1-7 then hit 2:00, 2:02, & 2:00 again. Last round I got back under with 1:57. I was feeling the 5000 for time yeaterday. But hey considering I still beat my last time by 2 minuets I guess that means I've atleast gotten better at Burpees. Silver linings! Still disappointed in the row.
Friday, August 8, 2014
W9
Friday- August 9, 2014
A.M. Row Intervals P.M. FSQ Int + Sn Int + Cl Int + UB CP Battery
A.M.
Row 5k for time:
P.M.
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM *we will be repeating this every week this cycle, some days will feel good, some won’t. Don’t get caught up in the #’s each week.
B. Below the Knee Hang Snatch- build to a 3RM without letting go of bar.
C. Clean- build to a tough single, if feeling good, go for 1RM
+
“JT”
21-15-9
HSPU’s
Ring Dips
Push Ups
RESULTS:
AM: 5K Row - 20:41
PM:
A. 305x3, 320x2, 330x1
B. 195
C. 305
+
6:56
Friday- August 9, 2014
A.M. Row Intervals P.M. FSQ Int + Sn Int + Cl Int + UB CP Battery
A.M.
Row 5k for time:
P.M.
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM *we will be repeating this every week this cycle, some days will feel good, some won’t. Don’t get caught up in the #’s each week.
B. Below the Knee Hang Snatch- build to a 3RM without letting go of bar.
C. Clean- build to a tough single, if feeling good, go for 1RM
+
“JT”
21-15-9
HSPU’s
Ring Dips
Push Ups
RESULTS:
AM: 5K Row - 20:41
PM:
A. 305x3, 320x2, 330x1
B. 195
C. 305
+
6:56
Thursday, August 7, 2014
W9
Wednesday-
August 8, 2014
Oly
Intense + BSQ mod + UB Gym CP
A.
Snatch Cluster- 1.1 x 4 sets; rest 2 min, all tough sets
B.
Power Clean & Jerk Cluster- 1.1 x 4 sets; rest 2 min
*all
tough sets
C.
Back Squat @ 30X1 @ 90%- 3 x 2 reps, rest 3 min
D1.
pHSPU’s- 5 x 5 reps, rest 20 sec (challenging deficit)
D2.
Front Lever Tuck Pull Ups, 3 quality reps x 5, rest 2 min
E.
Skill practice on rings (strict muscle ups, backwards rolls, hs
holds/push ups, etc)
RESULTS:
A. 215
B. 245, went for 255 twice. Hit the
first and missed the second on the jerk both times.
C. 375. Felt good. Especially coming
out of the bottom. Felt fast. Didn’t get heavy till the top.
D1. 45+15 (high temp plates) for the
first 3 sets. Went to 45+10 for the last two.
D2. completed
E. Worked on muscle ups. Shoulders were
pretty fried from the HSPU. Did some handstand walks, about 6-7 max
attempts, was getting between 40 and 50 feet every time.
W9
Tuesday- August 5, 2014
30/30’s x 30-50 sets
30 sec Row
30 sec rest
30 sec KB Swings, 53#
30 sec rest
30 sec Double Unders
30 sec rest
30 sec Wall Ball, 20#
30 sec rest
30 sec Air Dyne
30 sec rest
30 sec Bear Crawl
30 sec rest
30 sec Walking Lunges
30 sec rest
30 sec Front Rack KB Hold, 70#
30 sec rest
30 sec Burpee Pull Ups
30 sec rest
x 5 @ high aerobic effort
Completed. Felt like crap. Had to work off the vacation.
Tuesday- August 5, 2014
30/30’s x 30-50 sets
30 sec Row
30 sec rest
30 sec KB Swings, 53#
30 sec rest
30 sec Double Unders
30 sec rest
30 sec Wall Ball, 20#
30 sec rest
30 sec Air Dyne
30 sec rest
30 sec Bear Crawl
30 sec rest
30 sec Walking Lunges
30 sec rest
30 sec Front Rack KB Hold, 70#
30 sec rest
30 sec Burpee Pull Ups
30 sec rest
x 5 @ high aerobic effort
Completed. Felt like crap. Had to work off the vacation.
Monday, August 4, 2014
W9
Monday- August 4, 2014
A.M. Around the world P.M. LB Pulls/UB Press + CP Battery w/ W & G (low vol sets)
A.M.
1 min Row
1 min Bear Crawl
1 min Air Dyne
1 min Jump Rope (singles)
1 min Alternating TGU’s, 35#
x 6 sets @ easy pace
P.M.
A1. Snatch Pull- 4 x 3 reps; rest 20 sec (@ 110%)(drop from the top each rep)
A2. Push Press @ 30X2- 4 x 1 reps; rest 2 min, not 1RM
+
20 min EMOM
1st- 10 Steps OH Walking Lunges, 115-135#
2nd- 1 Rope Climb, 20’ use legs
RESULTS:
Got back in town at 4am. Was only able to get in the PM session today.
A1. 265 for all 4 reps
A2. 215 for 3 then 225 for the last one
+
EMOM completed. Had 15' rope don't know of anybody with a 20'.
Monday- August 4, 2014
A.M. Around the world P.M. LB Pulls/UB Press + CP Battery w/ W & G (low vol sets)
A.M.
1 min Row
1 min Bear Crawl
1 min Air Dyne
1 min Jump Rope (singles)
1 min Alternating TGU’s, 35#
x 6 sets @ easy pace
P.M.
A1. Snatch Pull- 4 x 3 reps; rest 20 sec (@ 110%)(drop from the top each rep)
A2. Push Press @ 30X2- 4 x 1 reps; rest 2 min, not 1RM
+
20 min EMOM
1st- 10 Steps OH Walking Lunges, 115-135#
2nd- 1 Rope Climb, 20’ use legs
RESULTS:
Got back in town at 4am. Was only able to get in the PM session today.
A1. 265 for all 4 reps
A2. 215 for 3 then 225 for the last one
+
EMOM completed. Had 15' rope don't know of anybody with a 20'.
W8
Saturday - August 2, 2014
Longer MAP 10/5 x 4-6 sets (include runs)
10 min @ 80%
Run 200m
10 KB Swings, 70#
10 Push Press, 95#
rest 5 min
10 min @ 80%
Air Dyne 10 Cal
10 Burpees
10 Box Jumps
rest 5 min
10 min @ 80%
Run 200m
8 Ring Push Ups
8 Toes through Rings
REST 10 min and repeat all
RESULTS:
5+run + 10 KBS
4+8 cal
5
Dropped in at Gulf Shores Crossfit and this was all I was allowed to do. Just one time through.
Saturday - August 2, 2014
Longer MAP 10/5 x 4-6 sets (include runs)
10 min @ 80%
Run 200m
10 KB Swings, 70#
10 Push Press, 95#
rest 5 min
10 min @ 80%
Air Dyne 10 Cal
10 Burpees
10 Box Jumps
rest 5 min
10 min @ 80%
Run 200m
8 Ring Push Ups
8 Toes through Rings
REST 10 min and repeat all
RESULTS:
5+run + 10 KBS
4+8 cal
5
Dropped in at Gulf Shores Crossfit and this was all I was allowed to do. Just one time through.
W8
Friday - August 1, 2014
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM *we will be repeating this every week this cycle, some days will feel good, some won’t. Don’t get caught up in the #’s each week.
B. Pause Snatch Cluster, 1.1.1, build to a tough set *Pause just below knee cap on way up for 1 sec then go straight into snatch
C. Clean- build to a 2 rep TnG
+
20 Strict HSPU’s for time:
rest 5 min
20 Strict HSPU’s for time:
+
10 min EMOM
1st- 2 Wtd Pull Ups tough + 2 Muscle Ups
RESULTS:
A. 295x3 -315x2 - 340 (f) - 325 (f)
B. 185
C. 235, 245x2
D. 1:27 started at 1:00-2:27
Start at 7:27 finished at 10:08
2:41
E. Completed
Friday - August 1, 2014
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM *we will be repeating this every week this cycle, some days will feel good, some won’t. Don’t get caught up in the #’s each week.
B. Pause Snatch Cluster, 1.1.1, build to a tough set *Pause just below knee cap on way up for 1 sec then go straight into snatch
C. Clean- build to a 2 rep TnG
+
20 Strict HSPU’s for time:
rest 5 min
20 Strict HSPU’s for time:
+
10 min EMOM
1st- 2 Wtd Pull Ups tough + 2 Muscle Ups
RESULTS:
A. 295x3 -315x2 - 340 (f) - 325 (f)
B. 185
C. 235, 245x2
D. 1:27 started at 1:00-2:27
Start at 7:27 finished at 10:08
2:41
E. Completed
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