Monday December 30, 2013

A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 6, no more than 5 sets, and no more than 2 sets at a moderate to medium weight.
     - 5 sets at 225#
B. Snatch, 85%, 1 rep x 3 sets, 90%, 1 rep x 2 sets.
     - Worked up to 175#. Missed a shit ton of reps at this weight but when I finally got it, it felt pretty fucking sweet. It was actually a really good lift. Tried 2 attempts at 185 but just missed. Got under it, just didn't receive the bar well.
C. Clean(Power or Squat) and Jerk on the minute, every minute @ 70%, 2 reps on the minute, every minute x 6 minutes.
     - All sets at 205#
D. 8 Sets of the following @ 90%:
Row 150 Meters, rest 3 minutes-4 minutes between sets.
     - Each round was about 25 seconds give or take.

Saturday December 28, 2013

12 Minute AMRAP of the following:
15 OHS @ 95#
10 Toes to Bar
10 Burpees
     - I think I did around 5 sets. Did pretty well with the OHS's. TTB's slowed me down in later rounds
+
Rest 6 Minutes
+
12 Minute AMRAP of the following:
3 Power Cleans @ 225 lbs/155 lbs
5 Depth Handstand Push Ups
Row 200 Meters
     - This one was fine except for the HSPU's. My shoulders were fried and I started failing pretty early on the depth HSPU's.

Friday December 27, 2013

A. Split Jerk, 75%, 1 rep x 4 sets, 80% 1 rep x 4 sets, 90% 1 rep x 2 sets, rest as needed
     - Worked up to 265# (ties PR). Felt like I had a little more in me. We'll see next time.
B. Squat Clean, 75%, 1 rep x 4 sets, 80% 1 rep x 4 sets, 90% 1 rep x 2 sets, rest as needed.
     - 225#
C. High Bar Back Squat 1 ¼ , 3 reps, 3 reps, 2 reps, 2 reps, 1 rep, rest 2 minutes between sets.  This is not a max, just moderate work for the day, concentrate on bounce out of the bottom.
     - 225#
D1. Romanian Deadlift , 6-8 reps x 4 sets, rest 60 seconds.
     - 225#
D2. DB Bench Press, 6-8 reps x 4 sets, rest 60 seconds.
     -60#. God I suck at bench, lol

Thursday December 26, 2013

12 Rounds for time of:
1 Squat Snatch, 155/105
2 BJ, 30/20
3 Push Press, 155/105
4 TTB
5 Hang Power Cleans, 155/105
6 HR Push ups
7 Dead, 155/105
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 Burpees


Time was 31:50. I had fun with this one. Didn't feel like I crushed it but I kept moving throughout except for the snatches where I had to give myself 15-30 seconds before each attempt to ensure a quality rep!

Tuesday December 24, 2013

A1. Heavy Single Push Press, 1 rep x 7 sets, rest 2 minutes.
     - Worked up to 210# (PR) but mosy sets done with 205. Felt pretty good with these. Still weak as shit but at least some signs of improvement
A2. Weighted Supinated Pull Ups Cluster, 1.1 x 7 sets, rest 2 minutes.
     - Sets done with 70# which was tough
B. On the Minute, Every Minute x 12 Minutes of the following:
Even Minutes: 10-12 Chest to Bar Pull Ups
Odd Minutes: 8-10 Strict Press @ 50% to 60% of 1 Rep Max
     - Got through the 10 CTB's each round but got only 8, 8 6 reps on the strict presses. Used 95 for the SP

+
C. On the Minute, Every Minute x 12 Minutes of the following:
Even Minutes: 8-10 Barbell Bent Over Row Pendalay
Odd Minutes: 8-10 Kipping Handstand Push Ups
     - HSPU's were a mess. Had to scale to 5 and the 3(!!!) Whatever...my shoulders were shot from everything I did before!!

Monday, December 23rd, 2013

A. Squat Snatch, 80% x 1 rep x 4 sets, 85% x 1 rep x 2 sets, 90% 1 rep x 2 sets, rest 2-3 minutes between sets.
B. Front Squats @ 20x1, 90%, 1 reps x 6 sets, rest 2-3 minutes between sets.

     - This is the kind of day that makes me want to just walk away from CrossFit. I feel like I'm at a point where I almost never improve at anything and I'm even starting to slide backwards on certain things. Today I was unable to snatch more than 90% of my PR and I made multiple attempts....pathetic!!! To make matters worse I couldn't match my PR (which is over a year old!!!) on my Front Squat! Not sure what I'm doing or where I'm going.


C.  3 Sets of the following @ High Aerobic Effort:
20 Seconds of Hang Power Snatch @ 75/45
rest 10 seconds
20 Seconds Lateral Burpees
rest 10 seconds
20 Seconds of Airdyne
rest 10 seconds
20 Seconds of Wall Balls
rest 10 seconds
+
Rest 4 Minutes
+
3 Sets of the following @ High Aerobic Effort:
20 Seconds of Hang Power Snatch @ 75/45
rest 10 seconds
20 Seconds of Lateral Burpees
rest 10 seconds
20 Seconds of Airdyne
rest 10 seconds
20 Seconds of Wall Balls
rest 10 seconds
+
Rest 4 Minutes
+
6 Minutes of the following @ Moderate Aerobic Effort:
10 Cal Row
10 Burpees
20 Double Unders

Saturday, December 21st, 2013

10 Minute AMRAP of the following:
10 touch n go deadlifts @ 175 lbs/115 lbs
10 toes to bar
row 200 meters
+
rest 6 minutes
+
10 Minute AMRAP of the following:
10 Power Snatch @ 105 lbs/75 lbs
20 Cal Airdyne
10 burpees
+
rest 6 minutes
+
10 Minute AMRAP of the following:
1-3 P-Bar or Depth Handstand Push Ups
10 Burpees
Row 200 Meters

     - Used 2 45# plates and 1 abmat

Friday December 20, 2013

A. Split Jerk Cluster @ 84%, 1.1 x 4 sets, rest 2-3 minutes between sets.
     - 245#
B. High Bar Back Squat @ 90%, 1 reps x 4 sets, rest as needed between sets, rest 3 minutes between sets.
     - Worked up to 320#
C. On the Minute, Every Minute x 12 Minutes:
Odd Minutes: 2-4 Muscle Ups
Even Minutes: 10 Kettlebell Swings @ 70 lbs/44 lbs
     - 4 M/U every round

Wednesday December 23, 2013

A. Squat Clean of the following:
Work to a heavy single quickly, not a 1 rep max. Once you reach a heavy single, perform the following sets:
90% x 1 rep x 2 sets of the above weight
85% x 1 rep x 2 sets of the above weight
     - Only did 230 today. Felt off

B. High Bar Back Squat of the following:
55% x 10 reps x 1 set  185#
65% x 8 reps x 1 set  215#
70% x 6 reps x 1 set  225#
80% x 4 reps x 1 set  - 260#
C. Barski Snatch Complex x 1 rep x 5 sets, rest as needed between set.
Barski Snatch is three mid thigh snatches.
     - Worked up to only 145#

D. Barbell Good Mornings @ 30x1, 5 reps x 5 sets, rest as needed, no longer than 2-3 minutes.

Tuesday, December 17th, 2013

A1. Heavy Push Press Cluster of Blocks @ 1.1 x 5 sets, rest 2 minutes between sets.
     - Worked up to 205#. Feel pretty good about this.
A2. Weighted Pronated Pull Ups Cluster, 2.2 x 5 sets, rest 2 minutes.
     - Used 45#
B1. Chest to Bar Pull Ups(AMRAP -6 and -8) x 4 sets, rest 30 seconds
Your reps should fall into between 6 and 8 less of your best chest to bar pull ups total
B2. Kipping Handstand Push Ups to Depth, 4-6 reps x 4 sets, rest 30 seconds.
B3. Airdyne, 30 seconds, x 4 sets, rest 3 minutes.

     - 15,13,15,13 on B1. 6,6,6,6 on B2. Used 10# plate + 25# plate first 2 rounds. Added another 10# plate for last 2 rounds.

     - Felt great about results from today's workout

Monday December 16,2013

A. Squat Snatch, 75% x 2 reps x 2 sets, 80% x 2 reps x 2 sets, 85% 1 rep x 4 sets, rest 2-3 minutes between sets.
     - Everything was going great until I got up to 175#. Failed 3x and got pissed off. It's been a long time since I snatched heavy and I think I was just being too tentative and not aggressive enough getting under the weight. Was not receiving the barbell well at all.
B. Front Squats @ 20x1, 86%, 2 reps x 4 sets, rest 2-3 minutes between sets.
     - 235#
C.  2 Sets of the following @ 90%:
30 seconds of Thrusters @ 75/45
rest 30 seconds
30 seconds of Lateral Burpees
rest 30 seconds
30 seconds of Airdyne
rest 30 seconds
+
rest 1 minute
+
2 sets of the following @ 90%:
30 seconds of hang power clean @ 95/65
rest 30 seconds
30 seconds lateral burpees
rest 30 seconds
30 seconds of row
rest 30 seconds
+
rest 1 minute
+_
2 sets of the following @ 90%:
30 seconds of kettlebell swings
rest 30 seconds
30 seconds of burpees
rest 30 seconds
30 seconds of Airdyne
rest 30 seconds
+
rest 1 minute
+
5 Minutes of the following:
15 unbroken wall balls
15-25 unbroken double unders

Saturday, December 14th, 2013

8 Minutes of the following @ 85%:
Row 350 Meters
25 Double Unders
Rest 4 Minutes
8 Minutes of the following @ 85%:
20 Calorie Airdyne
10 Pull Ups
5 Handstand Push Ups
Rest 4 Minutes
8 Minutes of the following @ 85%:
Row 350 Meters
20 Walking Lunges(10 each side)
5 KB Strict Press @ 35/18 lbs
Rest 4 Minutes
8 Minutes of the following:
20 Calorie Airdyne
10 Step Down Box Jumps
5 Burpees

     - Really good workout today! Felt strong on every part and definitely kept up with the rest of the group.

Friday, December 13th, 2013

A. Split Jerk Cluster @ 80%, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
     - 225#
B. High Bar Back Squat @ 86%, 2 reps x 5 sets, rest 2-3 minutes between sets.
     - 280#
C. 10 Rounds for time or quality your choice of:
3 Power Cleans @ 185-205 lbs for Men/115-135 for Women
3 Close Grip Bench Press @ 185-225 lbs for Men/105-125 for Women
     - Finished in 10:40. Took me almost 2 minutes to do last set and a minute to do last REP!! Used 185# for all sets except the first (195). Cleans were done with 205 and I dropped every rep but they felt relatively easy.

Wednesday, December 11th, 2013

A. Squat Clean, choose 1 tough weight, and do 5 sets at this weight, rest as needed between sets.
     - Worked up to 235. Failed at 240
B. High Bar Back Squat 1 ¼ ,  2 rep moderate weight x 5 sets, rest as needed between sets.
     - 225#
C. Snatch Complex(work to moderate weight, focus is technique)
High Hang Squat Snatch x 1 rep + Mid Thigh Squat Snatch x 1 rep + 1 Deck Squat Snatch x 1 rep x 5 sets, rest as needed between sets. Short Duration. No Greater than 90 seconds.
     - Worked up to 165
D1. DB Back Extensions 12-15 reps x 3 sets, rest 1 minute.
D2. Weighted Right Side Bridge x 30 seconds , rest 10 seconds, Weighted Left Side Bridge x 30 seconds, rest 10 seconds, Weighted Right Side Bridge x 30 seconds, rest 10 seconds, Weighted Left Side Bridge x 30 seconds x 3 sets, rest 1 minute.

Tuesday, December 10th, 2013

A1. Push Press Cluster of Blocks @ moderate weight, 1.1.1 x 4 sets, rest 2-3 minutes between sets.
     - I think I worked with 185#
A2. Weighted Mix Grip Pull Ups Cluster @ 20x1, 1.1.1 x 4 sets, rest 2-3 minutes between sets/rest 5 seconds between cluster repetitions
     - 45# on these. Killing my elbow today!
B1. Strict Press AMRAP(105-125 for Men/65-80 for Women) x 4 sets, rest 15 seconds
Choose a weight that can be done for more than 8 repetitions every set
     - Got 8-10 reps every set except for last. Used 115#
B2. Chin Over Bar Pull Ups, 15-25 reps x 4 sets, rest 2 minutes and 30 seconds between sets.
     - Got 25 first 3 rounds but only 15 on the last
C. Airdyne 40 seconds all out x 3 sets, rest 4-5 minutes between sets.

Monday, December 9th, 2013

A. High Hang Power Snatch, 1.1 x 5 sets, rest 2-3 minutes between sets.
High Hang Means it is Down and Up, there is not moving the barbell down your legs. Rest 10 seconds between each repetition for the cluster. You can drop repetition in between.
     - 165# on these. Felt good
B. Front Squats @ 20x1, 81%, 3 reps x 4 sets, rest 2-3 minutes between sets.
     - 235 I think. Have felt really terrible of FS's lately. Not improving and getting frustrated.
C. 5 Sets of the following:
30 Seconds of Overhead Squats @ 65/33 lbs
rest 30 seconds
30 Seconds of Burpees
rest 30 seconds
30 Seconds of Step Down Box Jumps
rest 30 seconds
30 Seconds of Airdyne
rest 30 seconds

Saturday December 7, 2013

7 Minutes of the following @ 85%:
10 Calorie Airdyne
10 Wall Balls
10 Box Jumps
Rest 4 Minutes
7 Minutes of the following @ 85%:
10 KBS
35 Double Unders
Rest 4 Minutes
7 Minutes of the following @ 85%:
Row 200 Meters
10 Burpees
Rest 4 Minutes
7 Minutes of the following @ 85%:
10 Hang Power Cleans @ 95/65
20 Walking Lunges(10/each side)

Thursday December 6, 2013

A. Split Jerk Behind Neck , 1.1.1 x 4 sets, rest 2-3 minutes between sets.
     - 225#
B. High Bar Back Squat @ 83%, 3 reps x 3 sets, rest 2-3 minutes between sets.
     - Can't remember what I did here. 270 I think
C. On the Minute, Every Minute x 15 Minutes of the following:
5 Chest to Bar Pull Ups
7 Burpees

Wednesday December 4, 2013

A. Squat Clean @ 85%, 1 rep x 7 sets, rest 2 minutes between sets.
     - Worked up to 235#
B. Pause High Bar Back Squat @ 70%, 2 reps x 6 sets, rest 2 minutes between sets.
     - 225#
C. Snatch Complex(work to moderate weight, focus is technique)
Barski Snatch(3 Hang Power Snatches) + 3 Overhead Squats x 3 sets, rest 2 minutes.
D1. GHD Raises with bands @ 10x1, 6-8 reps x 3 sets, rest 1 minute.
D2. 30 Seconds Single Arm KB Rack  Carry @ 70 lbs/53lbs x 3 sets/each side, rest 30 seconds between each arm.

     - Worked with 88# KB

Tuesday December 3, 2013

A1. Strict Press @ 11x1, 1 tough rep x 7 sets, rest 2 minutes.
     - Only managed to hit 155#
A2. Weighted Pronated Pull Ups, 1 tough rep x 7 sets, rest 2 minutes.
     - 70#
B1. 10 Chest to Bar Pull Ups x 6 sets, unbroken, rest 1 minute.
B2.  10 Kipping Handstand Push Ups x 6 sets, fraction as needed, rest 1 minute between sets.
C. On the Minute, Every Minute x 12 Minutes of the following:
5 Burpee Box Jumps @ 24/20
6 Ring Dips or Bar Dips

Monday December 2,2013

A. Power Snatch, work to a heavy cluster of 1.1, no more than 6 sets. Rest as needed between sets. 10 seconds of rest between clusters.

     - worked up to 165#. Did really good with these today. 

B. Front Squats @ 20x1, 78%, 4 reps x 4 sets, rest 2-3 minutes between sets.

     - 215. These felt heavy for some reason. 

C. 8 Sets of the following:

20 Seconds of Hang Power Snatch @ 95/65

rest 20 seconds

40 Seconds of Lateral Burpees

rest 40 seconds

60 Seconds of Airdyne @ Moderate Effort

rest 60 seconds

     Got 10-11 snatches and about 14-15 burpees each round. Who knows on the airdyne!!