Tuesday December 30, 2014

A. 3 Rounds for quality of movement:

1. Strict Handstand Push-Ups Depth(25-45 lbs Men)(Women Regular Depth), 4-6 reps or Clusters @ 2.2.2.1, rest as needed between sets.

     - Not strict. Did with slight kip. 6 per round

2. Muscle-Ups, 3-5 reps or Clusters of 1.1.1.1, rest as needed between sets.

     - 5 unbroken per round

3.  Hollow Holds, 30 seconds, rest as needed between sets.

B.  Clean Deadlift(+1) + Clean Pull(+1) x 4 sets @ 105%, rest 1:30 between sets.

     - 295#

C. Snatch Complex: Power Snatch(+1 rep) + Squat Snatch(+1 rep) + Overhead Squat(+1 rep) x 4 sets, rest 1:30 between sets—Use between 70%-80% for Complex

     - 155#

D1. DB Seated Press @ 5-6 reps heavy @ 31x1, 3 sets, rest 1:30 between sets.

     - 50#

D2. Romanian Deadlift @ 90% of best clean, 5 reps x 3 sets, rest 1:30 between sets.

     - 245#

Monday December 29,2014

AM Session:

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.

     - 275#

+

Rest 12 Minutes

+

B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes, then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 90% of 5RM.

     - 305# for 5 reps. Then 275# x 2

Look at weight from last week for 5 rep max, and go by feeling

Keep sets at low volume, and high intense

C. Snatch, 50% x 3 reps @ above knee, 70% x 1 from ground, 80% x 1 from ground, 85% x 1 from ground, 50% x 3 reps above knee, rest 1:30 between sets.

     - 135, 145, 165, 175

D. Clean and Jerk, complete one rep every 30 seconds x 5 minute @ 75%-78%.

     - 195#

+

PM Session:

10 Minute AMRAP @ 80%:

Run 200 Meters

5 Toes to Bar

30 Double Unders

     - 5 Rounds + 200

+

Rest 3 Minutes

+

10 Minute AMRAP @ 80%:

Row 250 Meters

5 Burpees

10 Box Jumps @ 24/20 inches

     - Don't remember. Definitely more than 5 rounds

+

Rest 3 Minutes

+

10 Minute AMRAP @ 80%:

Run 200 Meters

6 Chest to Bar Pull-Ups

10 Hang Power Cleans @ 135 lbs/85 lbs

     - 4 Rounds + Run, 6 CTB, 4 HPC

Sunday December 28, 2014

A. Kipping Swings, 10 reps, rest 1 minute, 5 reps x 3 sets, rest as needed.

B. On the Minute, Every Minute x 18 Minutes

Complete 1 Muscle Up!

C1. Plate Pike Handstand Push-Ups, 4-6 reps x 4 sets, rest as needed between sets.

C2.  Ring Pull-Ups, 4-6 reps x 4 sets, rest as needed between sets.

Saturday December 27, 2014

20 Minute AMRAP of the following:
Row 500 Meters
50 Wall Balls
40 Kettlebell Swings @ 55/35 lbs
30 Burpees
20 Toes to Bar
10 Overhead Squats @ 135 lbs/95 lbs
     - Got 1 Round + Row, WB, Swings and Burpees. Went unbroken on everything except TTB in round 1. Broke TTB into 7,7,65

Friday December 26, 2014

A. 3 Rounds of the following for Quality:
1. Strict Handstand Push-Ups Regular Height, AMRAP 24 Seconds, rest as needed.
     - Did these with a small kip. Got about 11 per round
2. Ring Pull-Ups x 4-6 reps, rest as needed.
3. Yoga Push-Ups, 10-12 reps, rest as needed.
B. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
     - 275#
+
Rest 12 Minutes
+
B. High Bar Back Squat 1 rep max in High Bar Back Squat with 2 second pause, work to heavy or max. No more than 3-4 working sets for this.
     - 305#C. Snatch Pull @ 115%, 3 reps x 3 sets, rest 1:30 between sets.
     - 225#
D.  On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 45 Double Unders
Even Minute: 3 Heavy Hang Power Cleans-Athlete Chooses
     - 205#
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 5 Muscle-Ups
Even Minute: 3 Heavy Deadlifts-Athlete Chooses
     - 315#

Wednesday, December 24, 2014

A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets
     - 235#
+
Rest 12 minutes
+
B. Front Squat, work to heavy or max 3RM, no pauses in bottom.
     - 255#, New PR!!
C.  1 Squat Snatch, on the minute, every minute x 10 minutes @ 75%.
     - 145#
D. Clean Pulls @ 100%, 3 reps x 3 sets, rest 1 minute between sets.
     - 275#
+
PM Session:
Team Workout
Team of 3 complete
10 Minute AMRAP
3 Squat Clean @ 185#
6 Lateral Burpee

+

125 Power Snatch @ 115#
175CTB Pull Up
260 Wall Ball

Tuesday December 23, 2014

A. 3 Rounds for quality of movement:
1. Muscle-Ups, 3-5 reps or Clusters of 2.2.1.
     - Got 5 reps every set! Technique is coming along.
2. L-Sit AMRAP 20 seconds, you may come down during this time period.
3.  Practice Free Handstand Holds, 30 seconds on clock.
B.  2 Power Clean from mid-thigh position, on the minute, every minute x 12 minutes @ 70%-75%
C. Power Snatch(+1) + Snatch Balance(+1) x 3 sets @ 65%-70%, rest as needed between sets.
D1. Close Grip Bench Press @ 30x1, 3-5 reps x 4 sets, rest 2 minutes between sets.
Compare to December 9^th, 2014
     - 185#D2. Heavy DB Tripod Bent Over Row @ 31x1, 6 reps/each side x 4 sets, rest 2 minutes between sets.
     - 75#

Monday December 22, 2014

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
     - 275#
+
Rest 12 Minutes
+
B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes, then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 88% of 5RM.
Look at weight from last week for 5 rep max, and go by feeling
Keep sets at low volume, and high intense
     - Tried 305#. Got only 2 reps!! Backed off to 295 and got 5.C. Snatch, 1.1 x 3 sets, rest as needed between sets, work up up to 88%-90% for your last set
     - Successfully worked up to 175#. Failed a bunch of reps at 185#. Still inconsistent at this weight. Bad habit of jumping and not getting full extension during second pull.
D. Clean(+1 rep) + Split Jerk(+2 rep) x 3 sets, rest as needed between sets. 75%-78%
     - 195#
+
PM Session:
5 Sets of the following @ 80%:
15 Airdyne Calories
4 Toes to Bar
15 Airdyne Calories
4 Strict Handstand Push-Ups
100 Meter Run
5 Strict Pull-Ups
Rest 75 seconds between sets+
Rest 90 seconds, then complete:
+
5 Sets of the following @ 80%:
Airdyne 15 Calories
3 Muscle-Ups
Airdyne 15 Calories
5 Chest to Bar Pull-Ups
Run 100 Meters
5 Burpees
Rest 75 seconds between sets
     - Did very well on both of these. Had no trouble with any of the movements. I did scale the HSPU with one abmat.

Sunday December 21, 2014

12 Days of Christmas Gymnastics WOD

1-Wall Walk

2-Ring Dips

3- Pull-Ups

4-Pistols

5- HSPU

6-

7- Double Unders

8-Burpees

9-Push Ups

10-TTB

11-Squats

12- High Box Jumps

Friday December 19, 2014

A. 3 Rounds of the following for Quality:

1. Strict Handstand Push-Ups Regular Height, AMRAP 21 Seconds, rest as needed.

2. Handstand Walk x 10 Meters, rest as needed.

3. Hollow Holds x 30 seconds, rest as needed

B. A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.

     - 275#

+

Rest 12 Minutes

+

B. High Bar Back Squat 1 rep max in High Bar Back Squat with 3 second pause, work to heavy or max. No more than 3-4 working sets for this.

     - 295#

C. Mid Thigh Snatch( +1 rep) + Overhead Squat( + 3 reps) x 3 sets, rest 1-2 minutes between sets.

You can keep this weight moderate for today—nothing over 70%-75% for weights

D. Perform the following of the following movements: 

Clean and Jerk Cluster, 1.1 @ 86% x 3 sets, rest 20 secons between clusters/2 minutes between sets.

+

On the Minute, Every Minute x 8 Minutes of the following:

8 Chest to Bar Pull-Ups TTB

8 Full Jump Burpees

     - I subbed TTB because my hands ripped the other day. Had a struggle with them after about the 4th round and had to break up. By the end I was doing rounds of only 6 reps.

+

Rest 4 Minutes

+

On the Minute, Every Minute x 8 Minutes of the following:

3 Deadlifts @ 335 lbs/205 lbs, 315 lbs/175 lbs

5 Box Jump Overs @ 24/20 inches

     - Worked with 315#

Wednesday December 17, 2014

A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets

      - 230#

+

Rest 12 minutes

+

B. Front Squat @ 1 second pause in bottom, work to heavy or max 3RM

No More than 3-4 working sets or where you feel comfortable, keep volume low, few sets, no bouncing out of bottom---drive out of bottom

     - Didn't push it too hard. Worked with 235#

C. Power Snatch from above knee cluster, 1.1 x 3 sets, rest 1:30 between sets.

     - 155#

D1. Weighted Static Back Extension w/ Hold, 5 reps x 3 sets, with 15 second hold at top for each rep, rest 1:30 between sets.

D2. Snatch Grip Romanian Deadlifts @ 85% of best snatch, 5 reps x 3 sets,  rest 1:30 between sets.

+

PM Session:

8 Minute AMRAP @ 80% of:

Row 200 Meters

5 Box Jumps @ 24/20 inches

5 Push-Ups

     - 7 Rounds + about 100M

+

Rest 4 Minutes

+

8 Minute AMRAP @ 80% of:

Airdyne 15 Calories

5 Burpees to Targets

20 Walking Lunges(10 each side)

     - 5 Rounds + ??

+

Rest 4 Minutes

+

8 Minutes @ 80% of:

30 Double Unders

5 Ring Dips

10 Wall Balls

     - 7 Rounds + 20 Doubles

Tuesday December 16, 2014

A. 3 Rounds for quality of movement:

1. Handstand Push-Ups to Depth(Men 25-45 lbs plates)(Women Regular Depth), 6-8 reps or Clusters of 2.2.2.1.1—

2. Strict Pull-Ups AMRAP 20 seconds, you may come down during this time period.

     - Got about 12

3.  Practice Free Handstand Holds, 30 seconds on clock.

B.  Power Clean from above knee (1 rep) + Power Clean from below knee(1 rep) x 5 sets, rest 1:30 between sets @ 65%-70%

C. Strict Press Standing, 3 sets of 5 reps, rest 2 minutes between sets.

On December 2nd, we did 5 sets of 3 reps

     - Only worked up to 125. Shoulder was an issue

D. Pendalay Barbell Row Heavy @ 22x1, 4-5 reps x 4 sets, rest 1:30 between sets.

     - 185#

Monday December 15, 2014

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
+
Rest 12 Minutes
+
B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes, then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 92% of 5RM.
Look at weight from last week for 5 rep max, and go by feeling
Keep sets at low volume, and high intense
     - 5 Reps = 300#
     - 2 reps = 275
C. Snatch, build to 92% of your best snatch, then drop down to 75%, 4 sets of 1, rest 1:30 between sets.
     - 185#, then back down to 155#
D. Clean and Jerk, every 90 seconds, complete 2 reps for 9 minutes @ 75%-These are Power Cleans.
     - 195#
+
PM Session:
10 Sets of the following @ 80% of:
Row 200 Meters
4 Toes to Bar
Row 150 Meters
4 Chest to Bar Pull-Ups
Row 100 Meters
4 Burpee Box Jumps
Rest/Walk 90 seconds

     - Total Time : 38:50

Sunday December 14, 2014

A. Kipping Swings, 10 reps, rest 1 minute, 5 reps x 3 sets, rest as needed.
B. On the Minute, Every Minute x 16 Minutes
Complete 1 Muscle Up!
C1. Elevated Ring Row Clusters @ 30x1, 4.4.2 reps x 3 sets, rest 1:30 between sets.
C2. Kipping Ring Dips @ 30x1, 8.6.4.2 x 3 sets, rest 1:30 between sets.
Practice Fast Motion like out of muscle up kip
D. Practice Butterfly Pull-Ups x 5 minutes. String big sets together, 10 plus.
     - 10, 12, 15, 21

Saturday December 13, 2014

Team Airdyne / Assault Bike

Did 500 Cals on Assault Bike with Heather. Partner change every :30

Friday December 12, 2014

A. 3 Rounds of the following for Quality:
1. KippingHandstand Push-Ups Regular Height, AMRAP 18Seconds, rest as needed.
     - 8, 12
2. Handstand Taps
3. Ring Plank Holds Front Lean Rest Position x 35 seconds total accumulation, rest as needed.

B. Front Squat @ 2 second pause in bottom, work to heavy or max 3RM
No More than 3-4 working sets or where you feel comfortable, keep volume low, few sets, no bouncing out of bottom---drive out of bottom

     - 235#

C. Snatch, 73% x 1 rep x 3 sets, 75% x 1 x 3 sets, rest as needed between sets.
       - 165#
D. Perform the following of the following movements:
Clean and Jerk Cluster, 1.1 @ 82% x 3 sets, rest 2 minutes between sets.
     - 205#
+
10 Minute AMRAP of the following:
Row 250 Meters
3 Muscle Ups

     -6 Rounds + 200M. Missed only one Muscle up in the 6th round. Made it on 2nd attempt

Thursday December 11,2014

30:00 of light Cardio (Bike and Run)

Tuesday December 9, 2014

PM Session:

On the Minute, Every Minute x 10 Minutes of the following:

Odd Minute: Row 150 Meters(Women)/Row 175 Meters(Men)

Even Minute: 3 Ring Muscle Ups

+

Rest 2 Minutes

+

On the Minute, Every Minute x 10 Minutes of the following:

Odd Minute: Airdyne 30 Seconds @ High Effort

Even Minute: 10-12 Chest to Bar Pull-Ups

     - Did 10's on the CTB

+

Rest 2 Minutes

+

On the Minute, Every Minute x 10 Minutes of the following:

Odd Minute: 45 Double Unders

Even Minute: 15 Wall Balls

Monday December 8, 2014

AM Session:

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.

     - 265#

+

Rest 12 Minutes

+

B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes  (385#), then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 85% of 5RM.

    - 300# x 5 reps...Whew!! Almost passed out. Pretty psyched that I got this.

Look at weight from last week for 5 rep max, and go by feeling

Keep sets at low volume, and high intense

C. Snatch, 83%, 1 rep x 2 sets, 86% x 1 rep x 2 sets, 88% x 1 rep x 1 set, rest as needed between sets.

      - Worked to 1y5#. Failed 3x at 185 Technique lousy today.

D. Clean and Jerk, 1 rep every 75 seconds x 10 minutes(total 8 reps) @ 71%-73%

    - 205#. All Squat Cleans

Saturday December 6, 2014

A. Muscle Clean, 5 reps x 5 sets, rest as needed between sets.

     - Worked up to 185#

B. Clean Deadlift @ 80%, 3 reps x 3 sets, rest as needed between sets.

     - 225#

+

C. AMRAP 15 Minutes of the following:

5 reps Overhead Squat @ 115 lbs/75 lbs

10 reps Shoulder to Overhead @ 115/75 lbs

15 reps Box Jumps @ 24/20 inches

     Got either 8 rounds or 9. I kind of lost track. Had to start breaking up the STO towards the end.

Friday December 5, 2014

Airdyne 30:00

10:00 of EMOM
3 Muscle Ups Even Minutes
45 Double Unders Odd Minutes

Tuesday December 2, 2014

PM Session:
On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 8-10 Chest to Bar Pull-Ups + 1 Bar Muscle-Up
Even Minute: 30 Second Airdyne
+
Rest 1 Minute
+
On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 10 Toes to Bar
Even Minute: 45 Double Unders
+
Rest 1 Minute
+
On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 5 Pistols/each legs alternating(10 total)
Even Minute: 30 Second Row @ 85%
+
Rest 1 Minute
+
On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 10 Box Jumps Overs
Even Minute: 2-3 Ring Muscle-Ups

Monday December 1, 2014

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
     - 265#
+
Rest 12 Minutes
+
B. High Bar Back Squat @ 115%, rack on back, hold for 15 seconds  (385#) , rack then go for 5 rep max in High Bar Back Squat (295#), then perform 2 reps x 5 sets @ 90% of 5RM.(265#)
No more than 3-4 working sets for 5 rep max or go by feel, but keep volume low
C. Snatch, 80%, 1.1 x 2 sets, 85% x 1 x 3 sets, rest as needed beA tween sets.
      -Technique was crap. Stayed at 155#

D. Clean and Jerk, one rep every 90 seconds x 9 minutes.
     - Worked with 185#
+

Saturday November 29, 2014

A. Snatch, work to 85% of your best max, 8 Minute Time Limit.
     - Worked to 185 then failed a bunch of times at 195. Tehnique was shit today. Had a lot of trouble with staying back and not pulling early.
B. Snatch, every 20 seconds complete 1 rep @ 65% of your best max x 5 minutes.

     - Worked @ 150#. Made every rep and actually felt pretty easy

C.

3 Rounds for time of

Row 500M

12 Thrusters @ 95#  Deadlift @ 205#

15 Box Jump Overs

21 Toes to Bar

Time was 13:19. Tried to break TTB's into 7-7-7. By the last round I was doing mostly singles. Did D/L instead of Thrusters because my elbow was killing me and rack position was hurting