Morning: 25:00 light run. Beautiful day, felt great!
Afternoon:
Kettlebell Ladder work: 3 Ladders of
1-5 Military Press @ 28kg
10-50 Russian Swing @ 28kg
This was a great workout. Simple but effective.
Monday, June 30, 2014
Saturday June 28, 2014
A. Snatch Pull Cluster @ 105%, 1.1 x 4 sets, rest as needed between sets.
- 195#
B. Muscle Snatch, moderate weight, concentration turnover, arm speed, 1 reps x 10 minutes, every minute on the minute x 10 minutes.
- 95#
C. 4 Sets of the following @ High Aerobic Effort:
400 Meter Run
9 Thrusters @ 105/70 lbs
12 Chest to Bar Pull-Ups
15 Box Jumps Overs @ 24/20 inches
Rest 4 minutes between sets
- 195#
B. Muscle Snatch, moderate weight, concentration turnover, arm speed, 1 reps x 10 minutes, every minute on the minute x 10 minutes.
- 95#
C. 4 Sets of the following @ High Aerobic Effort:
400 Meter Run
9 Thrusters @ 105/70 lbs
12 Chest to Bar Pull-Ups
15 Box Jumps Overs @ 24/20 inches
Rest 4 minutes between sets
- First set: 2:50. After that I got sloppy keeping track but I think I was anywhere between 3:10 and 3:30 on the remaining sets. My runs got a little slower and perhaps Box Jumps as well. Very consistent on the Thrusters and pull-ups. All unbroken butterflies on the CTB.
Friday June 27, 2014
A. Clean Grip Deadlift @ 105% of best clean, 3 reps x 5 sets, rest as needed between sets.
Concentration of being in the clean position and pulling position
- 295#
B. Front Squat @ 70%, 5 reps x 4 sets, rest 2-3 minutes between sets.
- 195#
C. High Bar Back Squat plus chains @ 21×1, 45% x 3 reps x 5 sets, rest 1 minute between sets.
- 155#
D. AMRAP 15 Minutes of the following:
50 Double Unders
10 Burpees
3 Muscle-Up(Men)/2 Muscle-Ups(Women)
75 Double Unders
15 Burpees
3 Muscle Ups(Men)/2 Muscle Ups(Women)
50 Double Unders
20 Burpees
3 Muscle Ups(Men)/2 Muscle-Ups(Women)
75 Double Unders
25 Burpees
3 Muscle-Ups(Men)/2 Muscle Ups(Women)
50 Double Unders
30 Burpees
3 Muscle Ups(Men)/2 Muscle Ups(Women)
- Almost made it through one full round -ended up 2 Muscle-Ups short. I very deliberately paced this one for fear of getting worn out on the Muscle-ups. I think I paced a little bit too much because I did fine on the M/U's and didn't miss a single rep. Shouldn't have split into so many sets on the second set of 75 double-unders!!
Concentration of being in the clean position and pulling position
- 295#
B. Front Squat @ 70%, 5 reps x 4 sets, rest 2-3 minutes between sets.
- 195#
C. High Bar Back Squat plus chains @ 21×1, 45% x 3 reps x 5 sets, rest 1 minute between sets.
- 155#
D. AMRAP 15 Minutes of the following:
50 Double Unders
10 Burpees
3 Muscle-Up(Men)/2 Muscle-Ups(Women)
75 Double Unders
15 Burpees
3 Muscle Ups(Men)/2 Muscle Ups(Women)
50 Double Unders
20 Burpees
3 Muscle Ups(Men)/2 Muscle-Ups(Women)
75 Double Unders
25 Burpees
3 Muscle-Ups(Men)/2 Muscle Ups(Women)
50 Double Unders
30 Burpees
3 Muscle Ups(Men)/2 Muscle Ups(Women)
- Almost made it through one full round -ended up 2 Muscle-Ups short. I very deliberately paced this one for fear of getting worn out on the Muscle-ups. I think I paced a little bit too much because I did fine on the M/U's and didn't miss a single rep. Shouldn't have split into so many sets on the second set of 75 double-unders!!
Thursday June 26, 2014
A. Push Jerk @ 70%, 3 reps x 5 sets, on the minute, every minute x 5 minutes.
- 175#
B1. Pendalay Barbell Bent Over Row @ 30x0, 4-6 reps x 3 sets, rest 1:30 between sets.
- 175#
B2. Back Extensions Drop Set Cluster @ 32x1, 6.6.6 x 3 sets, rest 1:30 between sets.
- 30, 25, 15
C. 4 Sets of the following @ Aerobic Effort:
Row 500 Meters
Run 400 Meters
Rest 90 seconds between sets
Keep this consistent, do not go crazy on this, stay consistent
- 175#
B1. Pendalay Barbell Bent Over Row @ 30x0, 4-6 reps x 3 sets, rest 1:30 between sets.
- 175#
B2. Back Extensions Drop Set Cluster @ 32x1, 6.6.6 x 3 sets, rest 1:30 between sets.
- 30, 25, 15
C. 4 Sets of the following @ Aerobic Effort:
Row 500 Meters
Run 400 Meters
Rest 90 seconds between sets
Keep this consistent, do not go crazy on this, stay consistent
- First set ~ 3:20
- Second and Third sets ~ 3:30
- Fourth set ~ 3:20
Tuesday, June 24, 2014
Tuesday June 24, 2014
A. Power Clean and Jerk @ 80%-85%, 1 rep x 6 sets, rest as needed between sets.
- 225#
B1. Romanian Deadlift @ 80% of best clean, 3 reps x 5 sets, rest 1:30 between sets.
- 225#
B2. Strict Press, 3 reps x 5 sets, rest 1:30 between sets.
- 135#
C. 18 Minute AMRAP of the following:
5 Power Cleans @ 225 lbs-245 lbs
12 Kettlebell Swings @ 55/35 lbs
12 Box Jumps @ 30/24 inches
- 225#
B1. Romanian Deadlift @ 80% of best clean, 3 reps x 5 sets, rest 1:30 between sets.
- 225#
B2. Strict Press, 3 reps x 5 sets, rest 1:30 between sets.
- 135#
C. 18 Minute AMRAP of the following:
5 Power Cleans @ 225 lbs-245 lbs
12 Kettlebell Swings @ 55/35 lbs
12 Box Jumps @ 30/24 inches
- Didn't count rounds. Best estimate is 6 + 5 reps. Cleans were really, really tough. This weight got heavy very quick. Swings were recovery. Couldn't get in a good rhythm doing step down box jumps off a 30" box.
Monday June 23, 2014
A. Drop Snatch @ 60% x 3 reps x 5 sets, rest 2-3 minutes between sets.
- 95#. Did these by starting on tip toes
B. High Bar Back Squat @ 70%, 5 reps x 4 sets, rest 2-3 minutes between sets.
- 245# all sets. Felt pretty easy
C. Front Squat 1 and ¼ @ 55%, 3 reps x 4 sets, rest 2-3 minutes between sets.
- 155#
D1. Weighted Pronated Pull-Up @ 20x1, 3-4 reps x 3 sets, rest 45 seconds.
- Went extra light on these fearing the legless rope climbs. 20# vest
D2. Legless Rope Climbs x 3 reps(Men)/2 reps(Women) x 3 sets, rest 1:30 between sets.
People who cannot do multiple rope climbs legless, then do one rep legless then the rest do with legs
- 3 legless rope climbs each round but with almost 1:00 rest between attempts. Wanted to feel these out and be careful since I had never tried before.
E. Weighted Muscle-Ups Ring Thing, 3 sets of 5 reps, rest as needed between sets
Concentration on negative portion and turnover
- 95#. Did these by starting on tip toes
B. High Bar Back Squat @ 70%, 5 reps x 4 sets, rest 2-3 minutes between sets.
- 245# all sets. Felt pretty easy
C. Front Squat 1 and ¼ @ 55%, 3 reps x 4 sets, rest 2-3 minutes between sets.
- 155#
D1. Weighted Pronated Pull-Up @ 20x1, 3-4 reps x 3 sets, rest 45 seconds.
- Went extra light on these fearing the legless rope climbs. 20# vest
D2. Legless Rope Climbs x 3 reps(Men)/2 reps(Women) x 3 sets, rest 1:30 between sets.
People who cannot do multiple rope climbs legless, then do one rep legless then the rest do with legs
- 3 legless rope climbs each round but with almost 1:00 rest between attempts. Wanted to feel these out and be careful since I had never tried before.
E. Weighted Muscle-Ups Ring Thing, 3 sets of 5 reps, rest as needed between sets
Concentration on negative portion and turnover
- Was going to do regular strict Muscle ups but was pretty worn out from everything else. Came back later in the day and did 3 singles which made my shoulder very unhappy!
Sunday, June 22, 2014
Sunday June 22, 2014
A. 800M repeats, rest 5:00 between sets
- 2:58, 2:58, 2:53
B1. KB One-Arm Military Press Ladders
- 1-5 @ 24kg
- 1-4 @ 28kg
- Should be able to definitely get 5 reps next time.
B2. Double-Unders: 20 unbroken
- Just trying to get my timing back. I have really sucked at these lately
- 2:58, 2:58, 2:53
B1. KB One-Arm Military Press Ladders
- 1-5 @ 24kg
- 1-4 @ 28kg
- Should be able to definitely get 5 reps next time.
B2. Double-Unders: 20 unbroken
- Just trying to get my timing back. I have really sucked at these lately
Saturday, June 21, 2014
Friday June 20,2014
A1. Push Jerk, 3.2.3.2, moderate weight for all set, sets of 2 no more than 75%, rest 1:30, technique is concentration here.
-175
B. On the Minute, Every Minute x 8 Minutes @ Moderate Weighted Pull Up Supinated, no more than 80% x cluster of 1.1
-53
C. Snatch Grip Romanian Deadlift @ 53x1, x 3 reps x 5 sets, rest 1:30 between sets.
-165
D. Row 1000 Meters @ 85% of best 1000 meter row x 3 sets, rest 5 minutes between sets. Take 10-15 seconds of your best time.
-3:23,3:23,3:21
Saturday June 21,2014
"The Ghost"
6 rounds of
1 minute row for Cals
1 minute max burpees
1 minute max double unders
1 minute rest
21/17/84
20/15/56
20/15/69
20/15/66
20/15/60
20/15/40
121/92/375= 588 total reps
Thursday, June 19, 2014
Thursday June 19, 2014
A. Front Squat, 2 reps x 8 sets @ 60%, rest as needed between sets.
- 165#
B. High Bar Back Squat @ 33x1, 50%, 3 reps x 5 sets, rest as needed between sets.
- 165#
C1. Power Clean, touch n go repetitions, x 5 reps @ 165lbs x 5 sets, increase weight each set if needed, rest 25 seconds.
C2. Muscle-Ups Cluster, 2.2.1 x 5 sets, rest 2 minutes.
You can scale up to 4-5 reps unbroken
- 165#
B. High Bar Back Squat @ 33x1, 50%, 3 reps x 5 sets, rest as needed between sets.
- 165#
C1. Power Clean, touch n go repetitions, x 5 reps @ 165lbs x 5 sets, increase weight each set if needed, rest 25 seconds.
C2. Muscle-Ups Cluster, 2.2.1 x 5 sets, rest 2 minutes.
You can scale up to 4-5 reps unbroken
- Sets were 3.1.1, 4, 5, 5, 1.2.2
- All reps with no false grip
Wednesday June 18, 2014
HSPU Progression Work
AMRAP HSPU (Kipping), Rest 3:00 between sets - note: this was supposed to be 4:00. I screwed up!
1. 9 (nice!)
2. 7
3. 6
4. 6
5. 5
Strict M/U practice
- Did a bunch of singles and then one set of 3. Shoulder felt pretty sore at first but better as I loosened up.
AMRAP HSPU (Kipping), Rest 3:00 between sets - note: this was supposed to be 4:00. I screwed up!
1. 9 (nice!)
2. 7
3. 6
4. 6
5. 5
Strict M/U practice
- Did a bunch of singles and then one set of 3. Shoulder felt pretty sore at first but better as I loosened up.
Tuesday, June 17, 2014
Tuesday June 17, 2014
Not a great training day today. Shot just felt HEAVY today. Maybe not fully recovered from yesterday's session which was a tough one.
A. Power Clean + Jerk @ 80%, 1.1 x 5 sets, rest 2-3 minutes between sets.
- Started with 225 for first 2 sets and had to back this off to 215. Was just barely failing the 2nd rep of the Jerk. Just didn't feel good at that weight today.
B1. Deadlift, touch n go reps, 3 reps @ 84% x 5 sets, rest 25 seconds.
- Again, the bar just felt heavier than it should have. Started with 355, backed off to 325.
B2. Handstand Push-Up Strict Clusters, 3.3.3.3 x 5 sets, rest 2 minutes.
- Did all negatives to the floor. There is absolutely no way I could have completed all 60 reps of HSPU even scaling to one abmat and maybe 2 !!!
C. Perform the following at Aerobic Pace/Moderate:
4 Sets of the following:
15 Toes to Bar
15 Kettlebell Swings @ 53/35 lbs
15 Box Jumps
15 Burpees
Rest 3 minutes between sets
- Did great with these except for last 2 rounds of burpees. Definitely fell off the pace a little bit. Times were 2:10, 2:20, 2:20
- Did great on T2B's today! All sets unbroken.
A. Power Clean + Jerk @ 80%, 1.1 x 5 sets, rest 2-3 minutes between sets.
- Started with 225 for first 2 sets and had to back this off to 215. Was just barely failing the 2nd rep of the Jerk. Just didn't feel good at that weight today.
B1. Deadlift, touch n go reps, 3 reps @ 84% x 5 sets, rest 25 seconds.
- Again, the bar just felt heavier than it should have. Started with 355, backed off to 325.
B2. Handstand Push-Up Strict Clusters, 3.3.3.3 x 5 sets, rest 2 minutes.
- Did all negatives to the floor. There is absolutely no way I could have completed all 60 reps of HSPU even scaling to one abmat and maybe 2 !!!
C. Perform the following at Aerobic Pace/Moderate:
4 Sets of the following:
15 Toes to Bar
15 Kettlebell Swings @ 53/35 lbs
15 Box Jumps
15 Burpees
Rest 3 minutes between sets
- Did great with these except for last 2 rounds of burpees. Definitely fell off the pace a little bit. Times were 2:10, 2:20, 2:20
- Did great on T2B's today! All sets unbroken.
Monday, June 16, 2014
Monday June 16, 2014
A. High Bar Back Squat, 3 reps x 6 sets @ 70%, rest as needed between sets.
- 235#
B. Front Squat @ 33x1, 55%, 3 reps x 5 sets, rest as needed between sets.
- 155#
C. Drop Snatch @ 55%, 3 reps x 5 sets, rest as needed between sets.
- Worked up to 95#
D. For Time of the following:
30 Chest to Bar Pull-Ups
10 Front Squats @ 225/145 lbs
30 Ring Dips
10 Front Squats @ 225 lbs/145 lbs
30 Chest to Bar Pull-Ups
10 Front Squats @ 225 lbs/145 lbs
- 235#
B. Front Squat @ 33x1, 55%, 3 reps x 5 sets, rest as needed between sets.
- 155#
C. Drop Snatch @ 55%, 3 reps x 5 sets, rest as needed between sets.
- Worked up to 95#
D. For Time of the following:
30 Chest to Bar Pull-Ups
10 Front Squats @ 225/145 lbs
30 Ring Dips
10 Front Squats @ 225 lbs/145 lbs
30 Chest to Bar Pull-Ups
10 Front Squats @ 225 lbs/145 lbs
- Time = 9:30
- I paced this well even though it was a tough WOD that does not play well to my strengths! Did the first 30 CTB's in clusters of 6.6.6.6.6 with almost all butterfly CTB's. First set of FS's were 6.4. Ring Dips were 10.8.4.4.4, 2nd set of FS's were 5.3.2 and then pull-ups of 5.5.5.3.2 then mostly singles.
Saturday June 14, 2014
A. Clean Grip Deadlift + Hang Clean Pull + Hang Power Clean, work to moderate single, not heavy, focus is form x 12 minutes.
- Worked with 175#
B. AMRAP 25 Minutes @ 75% effort:
Airdyne 20 Calories
15 Walking Lunges
10 Kettlebell Swings @ 53/35
5 Chest to Bar Pull-Ups Strict
- Worked with 175#
B. AMRAP 25 Minutes @ 75% effort:
Airdyne 20 Calories
15 Walking Lunges
10 Kettlebell Swings @ 53/35
5 Chest to Bar Pull-Ups Strict
- 10 Rounds + about 10 Calories
- I moved very well through this workout and the only thing that slowed me down were the strict CTB's. Even on those, my rest breaks were short and I did not fail any reps. Finally figured out how to cycle through KB swings at a fast pace while maintaining decent form!
Friday June 13, 2014
A1. Push Press, 3.2.1.3.2.1, moderate weight for all set, sets of 1 no more than 85%, rest 1:30.
- 175#
A2. Pendalay Barbell Bent Over Row, 4-6 reps x 6 sets, rest 1:30
- 175#
B1. DB Seated Press, 32x1, 4-6 x 4 sets, rest 1:30
- 45#. Felt good with this weight
B2. Weighted Pronated Pull Ups, 2-3 reps x 4 sets, rest 1 minute.
- 45#
C. Row 750 Meters x 3 sets aerobic based, rest 4 minutes between sets. Stay at same pace + same time for all 3 sets.
- 2:29, 2:33, 2:33
- Didn't kill myself on these but tried to maintain a decent 2k-ish pace throughout.
- 175#
A2. Pendalay Barbell Bent Over Row, 4-6 reps x 6 sets, rest 1:30
- 175#
B1. DB Seated Press, 32x1, 4-6 x 4 sets, rest 1:30
- 45#. Felt good with this weight
B2. Weighted Pronated Pull Ups, 2-3 reps x 4 sets, rest 1 minute.
- 45#
C. Row 750 Meters x 3 sets aerobic based, rest 4 minutes between sets. Stay at same pace + same time for all 3 sets.
- 2:29, 2:33, 2:33
- Didn't kill myself on these but tried to maintain a decent 2k-ish pace throughout.
Friday, June 13, 2014
Thursday June12, 2014
A. Power Clean, work to heavy single, if feeling good.
Compare to June 28th, 2013
- 165#
B. Front Squat, 90%, 1 rep x 5 sets, rest 3 minutes between sets.
- Worked up to 275# (Tied PR)
C. High Bar Back Squat @ 32x1, 60%, 3 rep x 5 sets, rest 2 minutes between sets.
- 205
D. 4 Rounds for time of the following:
12 Power Snatches @ 95/65
6 Muscle-Ups (subbed bar)
12 Box Jumps @ 24/20 inches
400 Meter Run
- Time was 19:55. Muscle ups were a little slow and I missed a couple reps.
Compare to June 28th, 2013
- 165#
B. Front Squat, 90%, 1 rep x 5 sets, rest 3 minutes between sets.
- Worked up to 275# (Tied PR)
C. High Bar Back Squat @ 32x1, 60%, 3 rep x 5 sets, rest 2 minutes between sets.
- 205
D. 4 Rounds for time of the following:
12 Power Snatches @ 95/65
6 Muscle-Ups (subbed bar)
12 Box Jumps @ 24/20 inches
400 Meter Run
- Time was 19:55. Muscle ups were a little slow and I missed a couple reps.
Wednesday June 11, 2014
A. Clean + Jerk @ 70%, 1.1.1 x 5 sets, rest 2-3 minutes between sets.
- 185#
B1. Deadlift, touch n go reps, 8 reps x 4 sets, rest 10 seconds. 275 lbs/185 lbs
B2. Handstand Push-Up Strict Clusters, 4.4.4 x 4 sets, rest 2 minutes.
Scale Down to Abmat Handstands
- Used 2 abmats on all sets. Still struggled to complete some sets.
C. Perform the following on Airdyne:
5 Sets of the following:
20 Seconds on Airdyne @ 95%, then 3 minutes light work on airdyne @ zone 1, rest 1:30 walking and rest.
- 185#
B1. Deadlift, touch n go reps, 8 reps x 4 sets, rest 10 seconds. 275 lbs/185 lbs
B2. Handstand Push-Up Strict Clusters, 4.4.4 x 4 sets, rest 2 minutes.
Scale Down to Abmat Handstands
- Used 2 abmats on all sets. Still struggled to complete some sets.
C. Perform the following on Airdyne:
5 Sets of the following:
20 Seconds on Airdyne @ 95%, then 3 minutes light work on airdyne @ zone 1, rest 1:30 walking and rest.
Tuesday, June 10, 2014
Tuesday June 10, 2014
A. Hang Snatch, build to 2 rep maximum, 12 minute time limit.
- Worked up to 160#. Felt great with these today
C. Front Squat @ 32x1, 40% plus chains, 3 reps x 5 sets, rest 2 minutes between sets.
- 115#
D. For Time for each set of the following:
3 Sets of the following:
21 Overhead Squats @ 95/65 lbs
21 Chest to Bar Pull-Ups
400M Run
Rest 4 minutes between sets
- 2:45, 3:31, 4:09
- Obviously not real consistent on these. I smoked the first set breaking the pull-ups into 14 and 7. The 2nd and 3rd rounds were not quite as clean as far as the pull-ups!! OHS's were easy and the last run is the only one where I felt I moved slow.
Sunday June 8, 2014
Competitors Course continued
WOD#1
- 3 Rep Back Squat. We were not allowed to wear Oly shoes for this which worried me! Just the same I did really good with these once I was warmed up. I hit 300# my lkast set which I believe is a PR!!
WOD#2
- AMRAP 1:00 Back Squats with 70% of the above !!!(210#)
- I hit 21 reps which was just shy of the best total. Very happy with this
WOD#1
- 3 Rep Back Squat. We were not allowed to wear Oly shoes for this which worried me! Just the same I did really good with these once I was warmed up. I hit 300# my lkast set which I believe is a PR!!
WOD#2
- AMRAP 1:00 Back Squats with 70% of the above !!!(210#)
- I hit 21 reps which was just shy of the best total. Very happy with this
Saturday June 7, 2014
CrossFit Competitors Course @ Reebok Crossfit One
Wasn't sure how I felt about attending this course heading into the weekend. I was kind of concerned that it would just be a bunch of high testosterone, CrossFit D-Bags attending and that I would feel out of place especially since I knew that being a Masters athlete I would be in the minority. But the chance to learn from the best was too much to pass up.
WOD#1 9-6-3 of
- 165# Thrusters
- Muscle-Ups
having read up on this course beforehand I pretty much knew this was coming. I just wasn't sure if these would be ring or bar muscle ups. It ended up being rings and I'm afraid to say my muscle up woes continue. The thrusters were actually no problem. I broke once in the middle round but I didn't need to. I was just holding back a little knowing that the M/U's is where all the time was in this WOD. The middle round featured a bunch of failed rep and the last round I feel like I failed a TON!!! I must have added at least 3 minutes to my time due to those failed reps. Matt Chan kept yelling "dude, you're right there you just need to get through....Nose to toes!!".
When all was said and done I finished 9:35. I am relieved that I beat the 10:00 cap but bummed that this time could have and should have been much better.
WOD#2
- 3 Reps of Power Snatch @ 115# EMOM for 6:00
- 3 reps of Clean and Jerk @ 135# EMOM for 6:00
these were supposed to be all about speed. I had a really, really tough time going fast and maintaining food form lowering the bar. I had a tendency to bang the bar to my thighs instead of sliding straight down my leg.
WOD#3
AMRAP 12:00 of
- 5 Power Snatch @ 135 (I scaled to 115#. Shoulder felt awful!)
- 2 rounds of 3 Pull-Ups, 6 HR Push-Ups, 9 Box Jumps
I think I got 5 rounds + 3 Snatches
Wasn't sure how I felt about attending this course heading into the weekend. I was kind of concerned that it would just be a bunch of high testosterone, CrossFit D-Bags attending and that I would feel out of place especially since I knew that being a Masters athlete I would be in the minority. But the chance to learn from the best was too much to pass up.
WOD#1 9-6-3 of
- 165# Thrusters
- Muscle-Ups
having read up on this course beforehand I pretty much knew this was coming. I just wasn't sure if these would be ring or bar muscle ups. It ended up being rings and I'm afraid to say my muscle up woes continue. The thrusters were actually no problem. I broke once in the middle round but I didn't need to. I was just holding back a little knowing that the M/U's is where all the time was in this WOD. The middle round featured a bunch of failed rep and the last round I feel like I failed a TON!!! I must have added at least 3 minutes to my time due to those failed reps. Matt Chan kept yelling "dude, you're right there you just need to get through....Nose to toes!!".
When all was said and done I finished 9:35. I am relieved that I beat the 10:00 cap but bummed that this time could have and should have been much better.
WOD#2
- 3 Reps of Power Snatch @ 115# EMOM for 6:00
- 3 reps of Clean and Jerk @ 135# EMOM for 6:00
these were supposed to be all about speed. I had a really, really tough time going fast and maintaining food form lowering the bar. I had a tendency to bang the bar to my thighs instead of sliding straight down my leg.
WOD#3
AMRAP 12:00 of
- 5 Power Snatch @ 135 (I scaled to 115#. Shoulder felt awful!)
- 2 rounds of 3 Pull-Ups, 6 HR Push-Ups, 9 Box Jumps
I think I got 5 rounds + 3 Snatches
Thursday, June 5, 2014
Thursday June 5, 2014
A. Front Squat, 80% x 5 reps, 85% x 3 reps, 90% x 1, 80% x 5 reps, 85% x 3 reps, 90% x 1
- 225, 235, 250, 225, 235, 250. Felt pretty solid on these!
B. High Bar Back Squat @ 31x1, 55%, 5 reps x 5 sets, rest 1:30 between sets.
- 185#. Pause at bottom
C. Power Clean Cluster, 1.1.1 @ 70% x 3 sets, rest 1:30.
- 195#
Focus is Speed under the Barbell
D. 20-15-20-15 of the following:
Overhead Squats @ 95/65 lbs
Toes to Bar
- Time: 9:27. OHS all unbroken. T2B's not so much.
+
Rest 5 Minutes
+
5-4-3-2-1 of the following:
Power Cleans @ 225-245 lbs/135-155 lbs
Muscle-Ups
- 225, 235, 250, 225, 235, 250. Felt pretty solid on these!
B. High Bar Back Squat @ 31x1, 55%, 5 reps x 5 sets, rest 1:30 between sets.
- 185#. Pause at bottom
C. Power Clean Cluster, 1.1.1 @ 70% x 3 sets, rest 1:30.
- 195#
Focus is Speed under the Barbell
D. 20-15-20-15 of the following:
Overhead Squats @ 95/65 lbs
Toes to Bar
- Time: 9:27. OHS all unbroken. T2B's not so much.
+
Rest 5 Minutes
+
5-4-3-2-1 of the following:
Power Cleans @ 225-245 lbs/135-155 lbs
Muscle-Ups
- Uggh, this was messy. Still suck at Muscle-ups. Kip is non existent and form is shit. I want to say that my shoulder held me back but I don't think it's that simple. Need lots of work! Clean were real tough too.
- Time was 9:00.
Tuesday, June 3, 2014
Tuesday June 3, 2014
A. 1 Hang Power Clean + 1 Hang Power Clean + 1 Split Jerk @ 80% x 4 sets, rest 2-3 minutes between sets.
- 215#
B1. Deadlift, heavy single x 5 sets, rest 2 minutes between sets.
- 315, 335,365,385, 405 (felt pretty easy!!)
B2. Strict Press, @ 85%, 2-3 reps x 5 sets, rest 2 minutes between sets.
- 125#. Shoulder felt terrible on these.
C. For Time of the following:
“OPT Tester”
Row 250 Meters
15 Kettlebell Swings @ 70/53
25 Burpees
25 Burpees
15 Kettlebell Swings @ 70/53
Row 250 Meters
- 4:07. :20 improvement from last time! Definitely moved faster on burpees and both rows were solid. Lost a little time resetting the stupid monitor on 2nd row!
Monday, June 2, 2014
Sunday June 1, 2014
A. High Bar Back Squat, 80% x 5 reps, 85% x 3 reps, 90% x 1, 80% x 5 reps, 85% x 3 reps, 90% x 1
- 265, 280, 300
B. Front Squat @ 32x1, 55%, 5 reps x 5 sets, rest 1:30 between sets.
- 155#, full pause at the bottom
C. Hang Snatch, 12 minute time limit, work to moderate single, not a max. Practice Speed Under the Bar.
- Worked up to 165#. Felt pretty good on these.
D. For Time of the following:
20 Thrusters @ 115 lbs/75 lbs
4 Rope Climbs @ 15 feet
15 Thrusters @ 135 lbs/85 lbs
30 Chest to Bar Pull-Ups
10 Thrusters @ 165 lbs/100 lbs
4 Rope Climbs @ 15 feet
5 Thrusters @ 185 lbs/110 lbs
30 Chest to Bar Pull-Ups
- 265, 280, 300
B. Front Squat @ 32x1, 55%, 5 reps x 5 sets, rest 1:30 between sets.
- 155#, full pause at the bottom
C. Hang Snatch, 12 minute time limit, work to moderate single, not a max. Practice Speed Under the Bar.
- Worked up to 165#. Felt pretty good on these.
D. For Time of the following:
20 Thrusters @ 115 lbs/75 lbs
4 Rope Climbs @ 15 feet
15 Thrusters @ 135 lbs/85 lbs
30 Chest to Bar Pull-Ups
10 Thrusters @ 165 lbs/100 lbs
4 Rope Climbs @ 15 feet
5 Thrusters @ 185 lbs/110 lbs
30 Chest to Bar Pull-Ups
- Whoa baby! This was as tough as it sounded. To be honest, I think I was a little psyched out before I even started this one. Heavy thrusters are kind of uncharted territory as I feel like I haven't trained them regularly for years!
- I knew I could push through the first set @ 115# unbroken if I pushed but it didn't seem like a good strategy to do that. Instead I broke into 12-8 which was fine. Got through rope climbs with about :15 rest in between each climb. 135# started to feel pretty heavy. I broke into 8-4-3. C2B's went OK. I broke into sets of 6 with about :15 rest and that worked pretty well. My form on these again was very good! 165# is where I started to struggle a bit. Broke these into 3-2-3-2 and was doing thruster/push-jerks to help stand up with the bar. 4 more rope climbs, no big deal. Last 5 Thrusters @ 185# were a bitch! Could only do singles on these and again was jerking the bar overhead coming out of the squat clean. I think I may have done 6 reps and not 5. I was confused on the count so I did an extra rep to be sure. Last set of C2B's didn't go quite as well. Lost my rhythm with the butterfly kip so did regular kip.Was doing singles and doubles once I got above 20 reps!
- Time was 17:39. I feel like this was a good effort but I also feel like it's a sucky time. Either way, this was a good challenging workout and I need to do more WOD's like this.
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