Thursday, January 29, 2015

Wednesday- MAP 3/3—>
7 min @ high effort
20 Wall Ball, 20#
75 Double Unders
rest 7 min
7 min @ high effort
15 Push Press, 95#
20 Dead Lifts, 95#
25 Box Jumps, 20"
rest 7 min
7 min @ high effort
15 OHS, 95#
15 Bar-Facing Burpees
15 Toes to Bar
rest 7 min
7 min @ high effort
20 Pull Ups
20 Cal Air Bike 


RESULTS:

3+11
3+4
2+20
3+23

Every thing unbroken except double Unders 
Tuesday- A.M. MAP Bike/Row P.M. LE + Easy Bike
A.M.
Row 30 sec @ 1:43/500m
rest 30 sec
Air Bike 30 sec @ 60+ RPM
rest 30 sec
x 12

P.M.
For time:
15-12-9
Power Clean, 115#
Burpees
*sub 3:00
rest 12 min
+
For time:
30 Thrusters, 95#
Row 500m
*sub 2:45
+
10 min easy bike


RESULTS: 

AM 
Completed row and AD

PM

Katie's had docs appointment. Didn't get out of there till really late then had gender party. Tuesdays have just been really bad last couple weeks with work and all that
Monday- Gym Warm Up + Cl&J Density + ME EMOM's
3 sets not for time:
10 Toes to Bar
5 Muscle Ups
10 Box Jumps, 24"
+
5 min AMRAP
2 Unbroken TnG Power Clean to OH, 185#
**Must be unbroken doubles
+
8 min EMOM
1st- 1 Rope Climb + 10’ HS Walk
+
8 min EMOM
3 Tough HSPU’s + 3 Strict CTB Pull Ups + 3 CTB Pull Ups
+
8 min EMOM
1st- 15 OHS, 95#
2nd- 50’ Shuttle Run x 5
+
8 min EMOM
10 Bar-Facing Burpees


RESULTS:

5 min AMRAP - 13 sets 
+
Completed all emoms no problem
Saturday- MAP Incremental + Position/Core work
4 min AMRAP
Row 400m
20 CTB Pull Ups
25 Shoulder to OH, 95#
20 Box Jump Overs, 30”
25 KB Swings, 70#
rest 4 min
7 min AMRAP
Row 400m
20 CTB Pull Ups
25 Shoulder to OH, 95#
20 Box Jump Overs, 30”
25 KB Swings, 70#
rest 4 min
For time:
Row 400m
20 CTB Pull Ups
25 Shoulder to OH, 95#
20 Box Jump Overs, 30”
25 KB Swings, 70#
+
rest as needed
+
15 min AMRAP
50’ Single Arm OH Carry/arm, 53#
50’ Single Arm Farmer’s Carry/arm, 70#
60 sec Front Plank


RESULTS:
4 min AMRAP - 10 box jumps
7 min AMRAP - 15 KBS
For Time - 6:14
+
5 rounds
W3
Friday- A.M. LP Row + Row Easy P.M. Power Oly/Press CP + CP Tester
A.M.
Row 40 sec ALL OUT, rest 3-4 min x 3
+
Row 90 sec @ 90%
rest 90 sec
x 7

P.M.
A1. Deficit Strict HSPU’s, 5 x 3, rest 30 sec *add as much depth as possible for 3 unbroken
A2. Power Snatch @ 155#, 5 x AMRAP, rest 2 min *No pause on way down at the hip
+
10 Dead Lifts, 315#
9 Muscle Ups
8 Dead Lifts, 315#
7 Muscle Ups
6 Dead Lifts, 315#
5 Muscle Ups
4 Dead Lifts, 315#
3 Muscle Ups
2 Dead Lifts, 315#
1 Muscle Up


RESUTLS:

AM.
Complete

PM.

A1. Complete, 45's + 15's
A2. 6,6,4,6,6
+
6:16

Thursday, January 22, 2015

Wednesday- January 21,2014

MAP 3/3—>
4 min @ high effort
10 KB Swings, 70#
50 Double Unders
rest 4 min
4 min @ high effort
7 CTB Pull Ups
14 Wall Ball, 20#
rest 4 min
4 min @ high effort
10 Hang Power Clean, 135#
10 Bar-Facing Burpees
rest 4 min
4 min @ high effort
10 Thrusters, 95#
10 Box Jump Overs, 24"
rest 4 min
4 min @ high effort
5 Bar Muscle Ups
50 Double Unders
rest 4 min
4 min @ high effort
Burpee Ring Muscle Ups  


RESULTS:

3+10
4+7
3+3
3+1
2+5
15
Tuesday- January 21, 2015

A.M. MAP Bike/Row P.M. LE + Easy Bike
A.M.
Row 30 sec @ 1:43/500m
rest 30 sec
Air Bike 30 sec @ 60+ RPM
rest 30 sec
x 11

P.M.
3 sets @ 97%
30 sec Power Snatch, 115#
30 sec Burpees
30 sec Air Bike
rest 7 min b/w sets
+
10 min easy bike


RESULTS: 
I got AM competed but Tuesday ended up being a very hectic day so I couldn't get in the PM.

Monday, January 19, 2015

Monday- January 19, 2014

Gym Warm Up + Cl&J Density + ME EMOM's
3 sets not for time:
5 Unbroken Muscle Ups
10 Toes to Bar
15 Box Jumps, 24/20” bounding
+
6 min EMOM
5 TnG Power Clean to OH, 165#
+
16 min EMOM
1st- 5 CTB + 4 Pull Ups + 3 Toes to Bar
2nd- 15 Wall Ball, 20#
rest 2-3 min
16 min EMOM
1st- 3-5 Muscle Ups
2nd- 10 Over Head Squats, 95#


RESULTS:
Warm up felt good.

C&J EMOM was difficult but manageable

First 16 minute EMOM wasn't too bad.  Made smooth transitions on the pull ups and toes to bar.

Second 16 minute EMOM went well too. 4 muscle ups each round this week.

Sunday, January 18, 2015

Saturday- January 17, 2014

 MAP Incremental + Position/Core work
4 min AMRAP
Row 400m
20 Shoulder to OH, 155#
20 Toes to Bar
20 Power Snatch, 95#
20 Box Jump Overs, 24”
20 Bar-Facing Burpees
rest 4 min 
7 min AMRAP
Row 400m
20 Shoulder to OH, 155#
20 Toes to Bar
20 Power Snatch, 95#
20 Box Jump Overs, 24” 
20 Bar-Facing Burpees
rest 4 min
For time:
Row 400m
20 Shoulder to OH, 155#
20 Toes to Bar
20 Power Snatch, 95#
20 Box Jump Overs, 24”
20 Bar-Facing Burpees 
+
rest as needed
+
15 min AMRAP
100ft Farmer’s Carry, 53#
1 TGU/arm, 53#

RESULTS: 
4min AMRAP - 15 T2B
7min AMRAP - 10 Box Jumps
9:41
W2
Friday- A.M. LP Row + Row Easy P.M. Power Oly/Press CP + CP Tester
A.M.
Row 35 sec ALL OUT, rest 3-4 min x 5
+
Row 2 min @ 1:49/500m
rest 2 min
x 5

P.M.
A1. Deficit Strict HSPU’s, 5 x 4, rest 30 sec *add as much depth as possible for 4 unbroken
A2. Power Snatch, 5 x 5 TnG, rest 3 min
+
6 Unbroken Rounds for time:
5 Muscle Ups
5 Thrusters, 175#

RESULTS:

AM
197
196
198
200
201

PM

A1.  AB Matt + high temp 45's
A2. 185
+
11:34
Went all unbroken except sets 2 and 4 on muscle ups. broke on the 5th rep each time. first was bad kip, second didn't rest long enough. on the last set of thrusters I broke on the 5th rep and I'm having trouble forgiving myself.


Thursday, January 15, 2015

Wednesday- January 14, 2014

MAP 3/3—>
3 min @ high effort
5 HSPU’s
10 Russian KB Swings, 70#
rest 3 min
3 min @ high effort
5 CTB Pull Ups
10 Wall Ball, 20#
rest 3 min
3 min @ high effort
10 Hang Power Snatch, 95#
10 Bar-Facing Burpees
rest 3 min
3 min @ high effort
7 Toes to Bar
14 Box Jumps, 24”
rest 3 min
3 min @ high effort
2 Muscle Ups
35 Double Unders
rest 3 min 
3 min @ high effort
Row 500m
AMRAP Burpees Over Rower in remaining time

RESULTS:

1: 4+5
2: 5
3: 2+5
4: 3+7
5: 3+14
6: 1:46/20
Tuesday- January 13, 2014

A.M. MAP Bike/Row P.M. LE + Easy Bike
A.M.
Row 30 sec @ 1:43/500m
rest 30 sec
Air Bike 30 sec @ 60+ RPM
rest 30 sec
x 10

P.M.
3 sets @ 97%
7 Squat Clean to thrusters, 115#
15 Burpee Box Jump Overs, 24”
7 Cal Air Bike
rest 7 min b/w sets
+
10 min easy bike


RESULTS:
AM
Completed

PM
1:53
1:43
2:03
I was feeling good on these until the last round and my leg completely died on the box jumps.
+
Complete

Tuesday, January 13, 2015

Monday- January 12, 2014

Gym Warm Up + Cl&J Density + ME EMOM's
3 sets not for time:
5 Unbroken Muscle Ups
10 Toes to Bar
15 Box Jumps, 24/20” bounding
+
10 min EMOM
2 Power Clean and Push Jerk, no pause at the shoulder, drop each rep from top. 185-205#’s
+
16 min EMOM
1st- 10 CTB Pull Ups
2nd- 15 Thrusters, 65#
rest 2-3 min
16 min EMOM
1st- 3-5 Muscle Ups
2nd- 10 Power Clean, 95#


RESULTS: 
Gym warm up felt good and fluid,
+
C&J EMOM went good. All rounds at 205.
+
First 16 min EMOM was good all C2B unbroken
Second 16 min EMOM did 3 muscle ups each round. Maybe could've done 4 for a little but grip was going quick
W1
Friday- January 9, 2014


A.M. LP Row + Row Easy P.M. Power Oly/Press CP + EMOM MAP
A.M.
Row 30 sec ALL OUT, rest 3 min x 5
+
Row 2 min @ 1:50/500m
rest 2 min
x 5

P.M.
A1. Deficit Strict HSPU’s, 5 x 5, rest 30 sec *add as much depth as possible for 5 unbroken
A2. Power Snatch, 5 x 3 TnG, rest 3 min
+
30 min EMOM
1st- 15 Wall Ball, 20#
2nd- 15 KB Swings, 53#
3rd- 10 Box Jumps, 24” Step down


RESULTS:

AM.
170, 170, 171, 171, 170

+
A1. This didn't go well. I think I finished with a 3" def. just died out
30 min EMOM
Never got REALLY bad. More irratating than anything.
Wednesday- January 7, 2014

Aerobic Muscle Up Tester + LE x 3-2
3 rounds for reps:
2 min Row @ 1:55/500m
1 min AMRAP Rope Cimbs w/ legs
+
For time:
10 Thrusters, 135#
10 Lateral Burpees over Bar
50 Double Unders
10 Lateral Burpees over Bar
10 Thrusters, 135# 


RESULTS:
3 rope climbs every round.
This got tough on the third round.
+
2:16

Wednesday, January 7, 2015

Tuesday- Jamuary 6, 2014

A.M. MAP Runs P.M. HSPU Density+ MAP1
A.M.
Run 1 mile for time: **preferably on track

P.M.
For tIme:
50 Strict HSPU’s for time:
+
10 min AMRAP
5 OHS, 135#
10 Toes to Bar
15 Cal Row


RESULTS:

AM
Mile run - 6:26

PM
9:05
+
5+ 5 OHS
Monday-  December 10, 2014

Muscle Up Skill + FSQ Test + CP EMOM + EZ Row
A. Muscle Ups, 3 x 7 Unbroken, rest as needed
B. 15 Negative only Bicep Curls each arm **get DB too heavy to curl, use both hands to get it up and control down slow as possible to full extension (this if for elbow tendonitis)
B. Front Squat w/ 60-80# of Chains- build to 1RM
+
20 min EMOM
1st- 2 Thrusters, 185# + 25 Double Unders
2nd- 2 Dead Lifts, 335# + 25 Double Unders
+
10 min easy Row


RESULTS:

A. Complete. Felt great, unbroken all the way through. Only took 2 minutes at the most between sets.
B. Complete
C. 300 + 80# chains
+
EMOM - Complete
+
Didn't get to the row

Sunday, January 4, 2015

Saturday- January 3, 2014

MAP Varied w/ Muscle Stamina Varied
“Nate”
20 min AMRAP
2 Muscle Ups
4 HSPU’s
8 KB Swings, 70#


RESULTS:
17 rounds
W4
Friday- January 2
, 2014

A.M. Row Intervals P.M. PSn Int + Pressing Density + Power Clean Vol + LP1
A.M.
Row 5k for time:

P.M.
A. Press- build to 1RM
B. Power Snatch- tough single
C. Power Snatch- tough single
**only 1RM if feeling great
+
For tIme:
3 min AMRAP Cal Air Bike


RESULTS:
AM
5k Row - 21:31

PM
A. 180 - PR
B. 195
C. 265
Was really feeling the elbow on the high pull on both of these
+
59 cal.
Took off Wednesday - Thursday
Felt week and sluggish. Felt like a needed an extra rest day.
Tuesday- December 29, 2014

A.M. MAP Runs P.M. HSPU Density+ MAP1
A.M.
Run 60 sec @ 85-90%, rest 30 sec x 20

P.M.
For tIme:
10 Strict HSPU’s, 10” Deficit
10 Kipping HSPU’s, 10”
15 Kipping HSPU’s, 6”
20 Kipping HSPU’s, no deficit
+
15 sets @ high effort
3 Bar Muscle Ups
6 DB Snatch alternating, 70#
9 Box Jump Overs, 24"
rest 60 sec b/w sets
*perform each set fast


RESULTS:
AM
Had time for 10 sets

PM
10:24
+
All between :48 and :55