A. Power Snatch, on the minute, every minute x 8 minutes @ 90% of 1RM Power Snatch.
- 165#. All Split Snatches. Form pretty good on these
B. Split Jerk, 1 rep x 5 sets, rest as needed between sets.
- worked up to 225#
C1. Close Grip Bench Press @ 30×1, 4-5 reps x 3 sets, rest 1 minute between sets.
- worked up to 205. Felt pretty good. 5 reps on each
C2. Ring Pull-Ups @ 20×1 Cluster, 3.3.3 x 3 sets, rest 10 seconds/rest 1 minute between sets.
+
D. 3 Rounds for time of the following:
Row 500 Meters
21 Box Jumps @ 24/20 inches
Run 400 Meters
15 Deadlifts @ 225 lbs/135 lbs
Row 250 Meters
9 Toes to Bar
- 23:15. Definitely paced the rows and used for recovery. About 2:00 pace. Box Jumps were tough and probably the one place where I struggled a little bit. They were unbroken but slow. D/L's all u/b as were the TTB.
Wednesday, May 27, 2015
Tuesday May 26, 2015
A. High Bar Back Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 80%, rest as needed between sets.
- 205#, 235#, 270#
B. Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 65%, 5 reps @ 65%
- 175#, 185#
C1. Snatch Deadlift @ 95%, 3 reps x 4 sets, rest 1:30 between sets.
- 205#
C2. Strict Handstand Push-Ups, 8-10 reps or Clusters of 3.3.3 x 4 sets, rest 1:30 between sets.
- Did pretty good with these today! Made all sets of 3 until very last rep of last set!
+
D. 3 Sets of the following:
7 Power Cleans @ 205/135 lbs, 185/115 lbs
7 Muscle-Ups or 14 Chest to Bar Pull-Ups
Rest 3 Minutes between sets
- First round unbroken!!!! Stayed unbroken on cleans but had to break muscle ups in rds 2 and 3
- 205#, 235#, 270#
B. Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 65%, 5 reps @ 65%
- 175#, 185#
C1. Snatch Deadlift @ 95%, 3 reps x 4 sets, rest 1:30 between sets.
- 205#
C2. Strict Handstand Push-Ups, 8-10 reps or Clusters of 3.3.3 x 4 sets, rest 1:30 between sets.
- Did pretty good with these today! Made all sets of 3 until very last rep of last set!
+
D. 3 Sets of the following:
7 Power Cleans @ 205/135 lbs, 185/115 lbs
7 Muscle-Ups or 14 Chest to Bar Pull-Ups
Rest 3 Minutes between sets
- First round unbroken!!!! Stayed unbroken on cleans but had to break muscle ups in rds 2 and 3
Tuesday, May 26, 2015
Monday May 25, 2015
"Murph"
Did ths Rx for first time in about 5 years! My overall mission was to just survive this. I don't know that I've ever done weighted Murph when I wasn't running on a treadmill.
First run wasn't so bad and time was about 8:30. Pretty much a perfect pace for where I wanted to be. I broke the Pull/Push/Squats into 20 rounds of 5 Squats/5 Push-Ups/5 Squats/5 Pull-Ups/5 Squats/5 Push-Ups.
This was a good strategy as far as not going anywhere near failure on Push-Ups and also keeping the legs fresh on squats. Only downside to this strategy was a LOT of transitions and every time there is a transition you have to tell yourself not to use it as a "break". I finished everything right around the 32 or 33:00 mark. Not really sure.
Last run was crap and I walked quite a bit. I really wasn't suffering all that much either. This was just a lack of mental toughness. Or maybe it was just that the run was starting to feel really long and tedious. Fact is, I just don't do too many workouts like this these days!! 20 - 30:00 is pretty much the longest WOD I've done in the last couple of years.
Time was 43:22
Did ths Rx for first time in about 5 years! My overall mission was to just survive this. I don't know that I've ever done weighted Murph when I wasn't running on a treadmill.
First run wasn't so bad and time was about 8:30. Pretty much a perfect pace for where I wanted to be. I broke the Pull/Push/Squats into 20 rounds of 5 Squats/5 Push-Ups/5 Squats/5 Pull-Ups/5 Squats/5 Push-Ups.
This was a good strategy as far as not going anywhere near failure on Push-Ups and also keeping the legs fresh on squats. Only downside to this strategy was a LOT of transitions and every time there is a transition you have to tell yourself not to use it as a "break". I finished everything right around the 32 or 33:00 mark. Not really sure.
Last run was crap and I walked quite a bit. I really wasn't suffering all that much either. This was just a lack of mental toughness. Or maybe it was just that the run was starting to feel really long and tedious. Fact is, I just don't do too many workouts like this these days!! 20 - 30:00 is pretty much the longest WOD I've done in the last couple of years.
Time was 43:22
Sunday May 24, 2015
A. Strict Handstand Push-Up Clusters, 3.3.3 x 4 sets, rest 1-2 minute
- Still not real successful in doing clusters of 3. Needed lots of rest in between. Worked better when doing clusters of singles with little rest
B1. DB Seated Press @ 30x1, 6-8 reps x 4 sets, rest 1 minute.
- 50#
B2. Toes to Bar Kipping, 8-10 reps x 4 sets, rest 90 seconds
- 10 reps.
- Still not real successful in doing clusters of 3. Needed lots of rest in between. Worked better when doing clusters of singles with little rest
B1. DB Seated Press @ 30x1, 6-8 reps x 4 sets, rest 1 minute.
- 50#
B2. Toes to Bar Kipping, 8-10 reps x 4 sets, rest 90 seconds
- 10 reps.
Friday May 22, 2015
A. High Bar Back Squat, 5 reps @ 70%, 5 reps @ 80%, 2 reps @ 85%, 3 reps @ 90%, 1 rep @ 100%, rest 2-3 minutes between sets.
- 235#, 265#, 285#, 305#, 335#
- 335# felt tough but not as awful as I pictured
B. Front Squat, 5 reps @ 60%, 4 reps @ 70%, 4 reps @ 75%, 4 reps @ 80%, rest 2-3 minutes between sets.
- 175, 205, 215, 235
C. Clean and Jerk Cluster, 75% x 1.1 x 2 sets, 80% x 1.1 x 2 sets, 85% x 1.1 x 2 sets, rest as needed between sets.
- 195, 205, 215
+
D. 10 Sets of the following:
30 Second Burpees
Rest 30 Seconds
30 Second Airdyne
Rest 30 Seconds
30 Second Box Jumps @ 30/24 inches
Rest 30 Seconds
- 235#, 265#, 285#, 305#, 335#
- 335# felt tough but not as awful as I pictured
B. Front Squat, 5 reps @ 60%, 4 reps @ 70%, 4 reps @ 75%, 4 reps @ 80%, rest 2-3 minutes between sets.
- 175, 205, 215, 235
C. Clean and Jerk Cluster, 75% x 1.1 x 2 sets, 80% x 1.1 x 2 sets, 85% x 1.1 x 2 sets, rest as needed between sets.
- 195, 205, 215
+
D. 10 Sets of the following:
30 Second Burpees
Rest 30 Seconds
30 Second Airdyne
Rest 30 Seconds
30 Second Box Jumps @ 30/24 inches
Rest 30 Seconds
Thursday May 21, 2015
B. For Time of the following:
Run 800 Meters
100 Abmat Sit-Ups
50 Kettlebell Swings @ 70/44 lbs
Run 800 Meters
75 Air Squats
25 Power Cleans @ 95 lbs/65 lbs
Run 400 Meters
25 Handstand Push-Ups (Pike HSPU on Box)
Run 200 Meters
- Can't remember time. Didn't exactly blaze through this. This was a deliberate 80% kind of day because I was feeling pretty worn down. Runs were pretty slow. KB Swings did 30/20. Pwr Cleans unbroken.
Run 800 Meters
100 Abmat Sit-Ups
50 Kettlebell Swings @ 70/44 lbs
Run 800 Meters
75 Air Squats
25 Power Cleans @ 95 lbs/65 lbs
Run 400 Meters
25 Handstand Push-Ups (Pike HSPU on Box)
Run 200 Meters
- Can't remember time. Didn't exactly blaze through this. This was a deliberate 80% kind of day because I was feeling pretty worn down. Runs were pretty slow. KB Swings did 30/20. Pwr Cleans unbroken.
Wednesday, May 20, 2015
Wednesday May 20, 2015
A. Snatch Pull @ 95%, 3 x 5 sets, rest as needed between sets.
- 195#
B. Power Clean, on the minute, every minute x 8 minutes @ 90%, 1.1 Cluster.
- 235#....one miss
C. Chest to Bar Pull-Ups, on the minute, every minute x 6 reps x 8 minutes.
- Done
+
D. AMRAP 5 Minutes of the following:
5 Front Squats @ 155 lbs/110 lbs
5 Lateral Burpees
- I think 4 rounds even(?)
+
Rest 2 Minutes
+
AMRAP 5 Minutes of the following:
25 Double Unders
5 Toes to Bar
- Didn't do a good job keeping track of rounds. It was a lot. No misses on Double Unders!
+
Rest 2 Minutes
+
AMRAP 5 Minutes of the following:
30 Meter DB Farmer’s Walk @ 70 lbs/53 lbs
8 Box Jump-Overs
- Not sure on the rounds bu kept moving the whole time
- 195#
B. Power Clean, on the minute, every minute x 8 minutes @ 90%, 1.1 Cluster.
- 235#....one miss
C. Chest to Bar Pull-Ups, on the minute, every minute x 6 reps x 8 minutes.
- Done
+
D. AMRAP 5 Minutes of the following:
5 Front Squats @ 155 lbs/110 lbs
5 Lateral Burpees
- I think 4 rounds even(?)
+
Rest 2 Minutes
+
AMRAP 5 Minutes of the following:
25 Double Unders
5 Toes to Bar
- Didn't do a good job keeping track of rounds. It was a lot. No misses on Double Unders!
+
Rest 2 Minutes
+
AMRAP 5 Minutes of the following:
30 Meter DB Farmer’s Walk @ 70 lbs/53 lbs
8 Box Jump-Overs
- Not sure on the rounds bu kept moving the whole time
Tuesday May 19, 2015
A. Jerk Dip(+1 rep) + Push Jerk(+1 rep) + Split Jerk(+1 rep) x 5 sets, rest as needed between sets.
- Worked with 205
B1. Clean Deadlift @ 95% of 1RM Clean, 3 reps x 5 sets, rest 1:30 between sets.
- 255
B2. KB Standing Strict Press @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.
2 53# KB's
C. For Time of the following:
50 Wall Balls @ 20/14 lbs-10 Foot Target for Women/Men
250 Meter Row
15 Power Cleans @ 115/75 lbs
500 Meter Row
15 Power Cleans /@ 115/75 lbs
250 Meter Row
50 Wall Balls @ 20/14 lbs
- 9:47. Everything unbroken!!
- Worked with 205
B1. Clean Deadlift @ 95% of 1RM Clean, 3 reps x 5 sets, rest 1:30 between sets.
- 255
B2. KB Standing Strict Press @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.
2 53# KB's
C. For Time of the following:
50 Wall Balls @ 20/14 lbs-10 Foot Target for Women/Men
250 Meter Row
15 Power Cleans @ 115/75 lbs
500 Meter Row
15 Power Cleans /@ 115/75 lbs
250 Meter Row
50 Wall Balls @ 20/14 lbs
- 9:47. Everything unbroken!!
Monday May 18, 2015
A. High Bar Back Squat, 5 reps @ 70%, 5 reps @ 80%, 85% x 2 reps, 90% x 3 reps, 100% x 1 rep, rest 2-3 minutes between sets.
- 235 x 5, 265 x 5, 285 x 2, 305 x 1, 315 x 1
B. Front Squat, 5 reps x 60%, 4 reps x 70%, 4 reps x 75%, 4 reps x 80%, rest 2-3 minutes between sets.
- 185, 205, 215, 225
C. Power Clean, 1.1.1 x 2 sets @ 75%, Power Clean, 1.1 x 2 sets @ 80%, Power Clean, 1 rep x 2 sets @ 85%, rest as needed between sets.
- Worked up to 225. Technique felt horrible and technique just off
+
D. “Randy”
75 Power Snatches for Time @ 75/55 lbs
- 3:52. Did big set of 35, then sets of 5 except for the last 10 unbroken. Next time will try to do 40 and then 5 sets of 7.
- 235 x 5, 265 x 5, 285 x 2, 305 x 1, 315 x 1
B. Front Squat, 5 reps x 60%, 4 reps x 70%, 4 reps x 75%, 4 reps x 80%, rest 2-3 minutes between sets.
- 185, 205, 215, 225
C. Power Clean, 1.1.1 x 2 sets @ 75%, Power Clean, 1.1 x 2 sets @ 80%, Power Clean, 1 rep x 2 sets @ 85%, rest as needed between sets.
- Worked up to 225. Technique felt horrible and technique just off
+
D. “Randy”
75 Power Snatches for Time @ 75/55 lbs
- 3:52. Did big set of 35, then sets of 5 except for the last 10 unbroken. Next time will try to do 40 and then 5 sets of 7.
Sunday May 17, 2015
4 sets of the following:
A1. Muscle-Ups, 2.2.2 Clusters, rest 1 minute
A2. DB Seated Press @ 30x1, 6-8 reps, rest 1 minute.
- 45#
A3. Toes to Bar Kipping, 10 reps, rest 2 Minutes.
Tight Hollow Body Position
A1. Muscle-Ups, 2.2.2 Clusters, rest 1 minute
A2. DB Seated Press @ 30x1, 6-8 reps, rest 1 minute.
- 45#
A3. Toes to Bar Kipping, 10 reps, rest 2 Minutes.
Tight Hollow Body Position
Saturday, May 16, 2015
Saturday May 16, 2015
A. Snatch of the following:
1.1.1 x 2 sets @ 75% = 155#
1.1 x 2 sets @ 80% = 165#
1 x 1 set @ 85% = 175#
1.1 x 2 sets @ 80% = 165#
1.1.1 x 2 sets @ 75% = 155#
- No misses! Did much better on these today.
+
B. For Time of the following:
Row 500 Meters
20 Power Snatches @ 115/75 lbs
Row 500 Meters
15 Power Snatches @ 125/85 lbs
Row 500 Meters
10 Power Snatches @ 135/95 lbs
Row 500 Meters
5 Power Snatches @ 155/110 lbs
1.1.1 x 2 sets @ 75% = 155#
1.1 x 2 sets @ 80% = 165#
1 x 1 set @ 85% = 175#
1.1 x 2 sets @ 80% = 165#
1.1.1 x 2 sets @ 75% = 155#
- No misses! Did much better on these today.
+
B. For Time of the following:
Row 500 Meters
20 Power Snatches @ 115/75 lbs
Row 500 Meters
15 Power Snatches @ 125/85 lbs
Row 500 Meters
10 Power Snatches @ 135/95 lbs
Row 500 Meters
5 Power Snatches @ 155/110 lbs
- 16:09. 5/5/5/5, 3/3/3/3/3, 2/2/2/2/2, 1/1/1/1/1 on the snatches. Rows were all over the place.
4 sets of the following:
A1. Muscle-Ups, 2.2.2 Clusters, rest 1 minute
A2. DB Seated Press @ 30x1, 6-8 reps, rest 1 minute.
A3. Toes to Bar Kipping, 10 reps, rest 2 Minutes.
4 sets of the following:
A1. Muscle-Ups, 2.2.2 Clusters, rest 1 minute
A2. DB Seated Press @ 30x1, 6-8 reps, rest 1 minute.
A3. Toes to Bar Kipping, 10 reps, rest 2 Minutes.
Friday May 15, 2015
A. High Bar Back Squat, 4 reps @ 70%, 4 reps @ 80%, 4 reps @ 80%, 4 reps @ 80%, rest 2-3 minutes between sets.
- 235, 270
B. Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 70%, rest 2-3 minutes between sets.
- 185, 205
C. Push Press(+2 reps) + Push Jerk(+2 reps) x 4 sets, rest as needed between sets.
- 185
+
D. 4 Rounds for time of the following:
7 Kipping Handstand Push-Ups
5 Hang Power Cleans @ 185/115 lbs
50 Double Unders
- 235, 270
B. Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 70%, rest 2-3 minutes between sets.
- 185, 205
C. Push Press(+2 reps) + Push Jerk(+2 reps) x 4 sets, rest as needed between sets.
- 185
+
D. 4 Rounds for time of the following:
7 Kipping Handstand Push-Ups
5 Hang Power Cleans @ 185/115 lbs
50 Double Unders
- 9:47. Totally blew up on last round of HSPU. First 2 rounds unbroken. 3rd round did 4/3. Last round all singles!!! Dubs were a major issue too. Missed a bunch and was getting totally gassed the last round.
*** Accessory Work
*** Accessory Work
A. Handstand Holds, 45 seconds, rest 60 seconds
+
B1. Strict Handstand Push-Ups, Hands close, regional standard, 3.3.2 Clusters x 3 sets, rest 1:30 between sets.
B2. Strict Pull-Up Cluster Pronated, 5.5 x 3 sets, rest 1:30 between sets.
Wednesday, May 13, 2015
Wednesday May 13, 2015
A. Power Snatch @ 85%, 1.1 x 3 sets, rest as needed between sets.
- Worked to 165 but failed last rep of my last set. Pushing bar out in front!!
B. Squat Clean @ 85% 1.1 x 3 sets, rest as needed between sets.
- Worked to 225 but again failed my second rep of last set
C. Halting Clean Deadlift @ 90% of best 1RM Clean, pause for 2 seconds @ mid thigh, 3 reps x 3 sets, rest as needed between sets.
- 245#
+
D. 3 Rounds for time of the following:
400 Meter Run
21 Kettlebell Swings
12 Burpee Box Jumps
- Time was 11:04. Moved at a moderate but steady pace
- Worked to 165 but failed last rep of my last set. Pushing bar out in front!!
B. Squat Clean @ 85% 1.1 x 3 sets, rest as needed between sets.
- Worked to 225 but again failed my second rep of last set
C. Halting Clean Deadlift @ 90% of best 1RM Clean, pause for 2 seconds @ mid thigh, 3 reps x 3 sets, rest as needed between sets.
- 245#
+
D. 3 Rounds for time of the following:
400 Meter Run
21 Kettlebell Swings
12 Burpee Box Jumps
- Time was 11:04. Moved at a moderate but steady pace
Tuesday May 12, 2015
A. Push Press Touch N Go Repetitions, 3 reps x 5 sets, rest as needed between sets.
- 185, 195, 200 (f)
B1. Deadlift, 3,2,1,2,1 rest 1;30 between sets.
- 365 x 3, 385 x 2, 405 x 1, 405 x 2 (f), 425 x 1 (f)
- First time I have heavy Deadlifted in a loooong time. Thought I had more in me than I actually did. 405 didn't feel all that hard so I really thought I could pull 425. It just was not to be today!
B2. Strict Handstand Push-Ups, 6-10 reps or Clusters of 3.3.2, rest 1:30 between sets.
People can scale up to 3 inch depth for Men, 6-8 reps
C. On the Minute, Every Minute x 10 Minutes of the following:
Odd: 30 Second Sprint @ Airdyne
Even: 10-12 Chest to Bar Pull-Ups
+
Rest 2 Minutes
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd: 30 Second Row Sprint @ Airdyne
Even: 10-12 Toes to Bar
+
Rest 2 Minutes
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd: Run 100 Meters
Even: 2-3 Muscle-Ups or 8-10 Dips or Assisted Muscle-Ups
- Got through all of this unbroken and unscathed until last f%^%^*^ round of Muscle Ups. hit my first rep then failed the second. Pissed me off!!! I think by that time my shoulders and grip were just fried. Feel very fortunate to have survived this workout without tearing my hands. This is the best I've felt on CTB's in quite a while!!
- 185, 195, 200 (f)
B1. Deadlift, 3,2,1,2,1 rest 1;30 between sets.
- 365 x 3, 385 x 2, 405 x 1, 405 x 2 (f), 425 x 1 (f)
- First time I have heavy Deadlifted in a loooong time. Thought I had more in me than I actually did. 405 didn't feel all that hard so I really thought I could pull 425. It just was not to be today!
B2. Strict Handstand Push-Ups, 6-10 reps or Clusters of 3.3.2, rest 1:30 between sets.
People can scale up to 3 inch depth for Men, 6-8 reps
C. On the Minute, Every Minute x 10 Minutes of the following:
Odd: 30 Second Sprint @ Airdyne
Even: 10-12 Chest to Bar Pull-Ups
+
Rest 2 Minutes
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd: 30 Second Row Sprint @ Airdyne
Even: 10-12 Toes to Bar
+
Rest 2 Minutes
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd: Run 100 Meters
Even: 2-3 Muscle-Ups or 8-10 Dips or Assisted Muscle-Ups
- Got through all of this unbroken and unscathed until last f%^%^*^ round of Muscle Ups. hit my first rep then failed the second. Pissed me off!!! I think by that time my shoulders and grip were just fried. Feel very fortunate to have survived this workout without tearing my hands. This is the best I've felt on CTB's in quite a while!!
Monday May 11, 2015
A. High Bar Back Squat, 6 reps @ 70%, 6 reps @ 80%, 90% x 3 reps, 95% x 2 reps, rest 2-3 minutes between sets.
- 235, 265, 300, 305
- These still felt pretty shitty due to my upper back/neck pain
B. Front Squat, 5 reps x 65%, 4 reps x 70%, 4 reps x 80%, 4 reps x 85%, rest 2-3 minutes between sets.
- 185, 205, 225, 235
C. Squat Snatch, 1.1.1 x 2 sets @ 75%, Squat Snatch, 1.1 x 2 sets @ 80%, Squat Snatch, 1 rep x 2 sets @ 85%, rest as needed between sets.
- These were a total joke today. Had trouble just hitting 155! A lot of it had to do with my neck pain. Also was outside on pavement which screwed me up a bit. Technique overall just awful!!
+
D. AMRAP 20 Minutes of the following:
100 Meter Sandbag Carry
5 Power Cleans @ 185/135 lbs, 165/115 lbs
200 Meter Run
5 Front Squats @ 185/135 lbs, 165/115 lbs
250 Meter Row
- 4 1/2 rounds
- 235, 265, 300, 305
- These still felt pretty shitty due to my upper back/neck pain
B. Front Squat, 5 reps x 65%, 4 reps x 70%, 4 reps x 80%, 4 reps x 85%, rest 2-3 minutes between sets.
- 185, 205, 225, 235
C. Squat Snatch, 1.1.1 x 2 sets @ 75%, Squat Snatch, 1.1 x 2 sets @ 80%, Squat Snatch, 1 rep x 2 sets @ 85%, rest as needed between sets.
- These were a total joke today. Had trouble just hitting 155! A lot of it had to do with my neck pain. Also was outside on pavement which screwed me up a bit. Technique overall just awful!!
+
D. AMRAP 20 Minutes of the following:
100 Meter Sandbag Carry
5 Power Cleans @ 185/135 lbs, 165/115 lbs
200 Meter Run
5 Front Squats @ 185/135 lbs, 165/115 lbs
250 Meter Row
- 4 1/2 rounds
Saturday, May 9, 2015
Saturday May 9, 2015
A. Squat Clean Clusters, 1.1.1 x 5 sets, rest as needed between sets.
- Worked up to 215
B. Overhead Squats, 3 reps x 5 sets, rest as needed between sets.
- Worked up to 215. These felt better today than they have lately
B. Overhead Squats, 3 reps x 5 sets, rest as needed between sets.
- Worked up to 215. These felt better today than they have lately
+
C. 4 Rounds for time of the following:
25 Calorie Row
16 Kettlebell Swings @ 70/44 lbs
16 Box Jump Overs @ 24/20 inches
16 Burpees
C. 4 Rounds for time of the following:
25 Calorie Row
16 Kettlebell Swings @ 70/44 lbs
16 Box Jump Overs @ 24/20 inches
16 Burpees
- 15:25. Moved pretty well through this at a steady pace.
Friday May 8, 2015
- 205, 215, 235, 255 (2 reps only). Then did 2 more sets of 3 @ 215
C1. Hang Squat Clean, 3 reps x 5 sets, rest 2 minutes between sets.
Hang onto barbell whole time for all 3 reps
- 205#. 3rd rep was tough
C2. Strict Handstand Push-Ups, 6-10 reps or Clusters of 3.3.2 x 5 sets, rest 2 minutes between sets.
- Didn't do so good with these today. Needed long rests in between and only got 2 reps on some of the clusters of 3. Did at least 30 reps total
+
D. On the Minute, Every Minute x 20 Minutes of the following:
Minute 1: Run 200 Meters
Minute 2: 5 Thrusters @ 145/95 lbs
Minute 3: 10 Lateral Burpees
Minute 4: 10 Toes to Bar
- This was tough! My runs were pretty slow. Got done with just enough time to walk up to babrbell and start the thrusters! Thrusters were not easy!!
Wednesday, May 6, 2015
Wednesday May 6, 2015
A. Power Snatch @ 90%, 1 rep, every minute on the minute x 10 minutes.
- Worked with 165#
B. Power Clean @ 90%, 1 rep, every minute, on the minute x 10 minutes.
- 235#. Technique started off rough. Better as I got warmed up.
C1. Strict Press, 3-4 reps x 4 sets, rest 2 minutes between sets.
- Worked up to 135#
C2. Weighted Mix Grip Pull-Ups, 3-4 reps x 4 sets, rest 2 minutes between sets.
People can scale down to clusters, 1.1.1 x 4 sets
- 4 reps with 35# KB
D. 3 Rounds for time of the following:
15 Kettlebell Swings @ 70
Run 400 Meters
15 Wall Balls
- Time: 9:30
- Worked with 165#
B. Power Clean @ 90%, 1 rep, every minute, on the minute x 10 minutes.
- 235#. Technique started off rough. Better as I got warmed up.
C1. Strict Press, 3-4 reps x 4 sets, rest 2 minutes between sets.
- Worked up to 135#
C2. Weighted Mix Grip Pull-Ups, 3-4 reps x 4 sets, rest 2 minutes between sets.
People can scale down to clusters, 1.1.1 x 4 sets
- 4 reps with 35# KB
D. 3 Rounds for time of the following:
15 Kettlebell Swings @ 70
Run 400 Meters
15 Wall Balls
- Time: 9:30
Tuesday May 5, 2015
"The Chief"
5 sets of
AMRAP 3:00
3 Power Cleans @ 135#
6 Push-Ups
9 Air Squats
** Rest 1:00 between sets
Score = 30 Rounds. Did 6 rounds per set and had extra :20-:30 of recovery which really helped me maintain pace in later rounds. ROM was probably a little questionable on the Air Squats. Was going for speed over perfect form probably more than I should have been.
5 sets of
AMRAP 3:00
3 Power Cleans @ 135#
6 Push-Ups
9 Air Squats
** Rest 1:00 between sets
Score = 30 Rounds. Did 6 rounds per set and had extra :20-:30 of recovery which really helped me maintain pace in later rounds. ROM was probably a little questionable on the Air Squats. Was going for speed over perfect form probably more than I should have been.
Monday May 4, 2015
A. High Bar Back Squat, 8 reps @ 65%, 6 reps @ 75%, 85% x 4 reps, 90% x 4 reps, rest 2-3 minutes between sets.
- 220, 255, 285
B. Front Squat, 5 reps x 70%, 4 reps x 80%, 3 reps x 85%, 3 reps x 90%, rest 2-3 minutes between sets.
- 205, 225, 235
**** Hurt Upper Back doing HBBS. Did not complete the rest of the workout ****
Main site WOD
5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters
Time = 14:10
- 220, 255, 285
B. Front Squat, 5 reps x 70%, 4 reps x 80%, 3 reps x 85%, 3 reps x 90%, rest 2-3 minutes between sets.
- 205, 225, 235
**** Hurt Upper Back doing HBBS. Did not complete the rest of the workout ****
Main site WOD
5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters
Time = 14:10
Sunday, May 3, 2015
Sunday May, 3, 2015
Tester: 30 Strict HSPU for Time
- 11:03. Started off with sets of 3 every :40 then backed down to sets of 2 then singles
Improvement from last time (November 2014) when I got 12:25
- 11:03. Started off with sets of 3 every :40 then backed down to sets of 2 then singles
Improvement from last time (November 2014) when I got 12:25
A. Snatch from ground, pause @ above knee, total of 15 reps @ no higher than 75%, focus on technique and speed.
- Worked up to 155#
B. Push Jerk Clusters, 80%, 1.1.1 x 3 sets, rest as needed between sets.
- 185, 195, 205
C. On the Minute, Every Minute x 10 Minutes of the following:
2 Muscle-Ups or 6-8 Chest to Bar Pull-Ups
- 2 M/U's all done with false grip
+
D. 4 Rounds for time of the following:
25 Cal Row
15 Shoulder to Overhead @ 115/75 lbs
25 Cal Airdyne
15 Lateral Burpees
- 18:32. All STO's unbroken. Felt good throughout. Could have gone harder on room and A/D
Friday, May 1, 2015
Friday May 1, 2015
A. Split Jerk Clusters, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
- 225
B1. Clean Pull @ 85% of best clean, 5 reps x 5 sets, rest 1 minute between sets.
- 235
B2. Strict Handstand Push-Up Clusters, 4.4.2 x 5 sets, rest 1 minute between sets.
If Handstand Push-Ups are too much, then perform Pike Handstand Push-Ups on Box, 8-10 reps x 5 sets
- Did clusters of 3.3.2.2 with plenty of rest in between
C1. Barbell Walking Lunges @ 30×1, 6/each leg x 3 sets, rest 1 minute between sets.
- 135
C2. Heavy Russian Kettlebell Swings, 12-15 reps x 3 sets, rest 1 minute between sets.
- Heaviest KB
+
D. 30 Minutes on the Rower or Airdyne:
Every 3 Minutes, get off and complete the following:
5 Chest to Bar Pull-Ups or 2 Muscle-Ups
5 Hang Power Snatches @ 95/65 lbs
- 225
B1. Clean Pull @ 85% of best clean, 5 reps x 5 sets, rest 1 minute between sets.
- 235
B2. Strict Handstand Push-Up Clusters, 4.4.2 x 5 sets, rest 1 minute between sets.
If Handstand Push-Ups are too much, then perform Pike Handstand Push-Ups on Box, 8-10 reps x 5 sets
- Did clusters of 3.3.2.2 with plenty of rest in between
C1. Barbell Walking Lunges @ 30×1, 6/each leg x 3 sets, rest 1 minute between sets.
- 135
C2. Heavy Russian Kettlebell Swings, 12-15 reps x 3 sets, rest 1 minute between sets.
- Heaviest KB
+
D. 30 Minutes on the Rower or Airdyne:
Every 3 Minutes, get off and complete the following:
5 Chest to Bar Pull-Ups or 2 Muscle-Ups
5 Hang Power Snatches @ 95/65 lbs
Thursday April 30, 2015
A. High Bar Back Squat, 8 reps @ 65%, 8 reps @ 70%, 80% x 6 reps, 85% x 6 reps, rest 2-3 minutes between sets.
= 205, 235, 255, 285 (only 3 reps)
B. Front Squat, 5 reps x 70%, 5 reps x 75%, 5 reps x 80%, 5 reps x 85%, rest 2-3 minutes between sets.
- 205, 215, 225, 225
B. Front Squat, 5 reps x 70%, 5 reps x 75%, 5 reps x 80%, 5 reps x 85%, rest 2-3 minutes between sets.
- 205, 215, 225, 225
D. Clean and Jerk Cluster, 1.1.1.1 x 3 sets, rest 1-2 minutes between sets,
Use 70% of your best Clean and Jerk-Technique is Key
- 175, 185
+
20 Minutes on the Clock:
Every 5 Minutes Complete the following:
Run 200 Meters
5 Deadlifts @ 255/165 lbs
8 Lateral Burpees
5 Tall Box Jumps @ 30/24 inches
With the remaining time left, rest before starting the next time.
+
20 Minutes on the Clock:
Every 5 Minutes Complete the following:
Run 200 Meters
5 Deadlifts @ 255/165 lbs
8 Lateral Burpees
5 Tall Box Jumps @ 30/24 inches
With the remaining time left, rest before starting the next time.
- Consistent 1:45 on each round
Monday April 27, 2015
Masters Qualifier WOD # 1 and #2: Second attempt on both
WOD2 (1RM Snatch): No improvement here. Worked up to 207 pretty quickly with few attempts. Missed it in front as I did with 215 and 210. Made at least 3 more attempts at 207 and it just wasn't happening . Technique was not there today.
WOD 1: 48 reps. Improvement of 2 Muscle Ups which is big. Difference was that I hustled through the cleans a lot faster and I also didn't miss any M/U's.
Overall WW Ranking was 42. Not bad. Met my goal of finishing in the top 50 WW. Finished in the 30's on every one of the Qualified WOD's except for the HSPU WOD (Finished about #119). Pretty clear where I need to improve in the next year .
WOD2 (1RM Snatch): No improvement here. Worked up to 207 pretty quickly with few attempts. Missed it in front as I did with 215 and 210. Made at least 3 more attempts at 207 and it just wasn't happening . Technique was not there today.
WOD 1: 48 reps. Improvement of 2 Muscle Ups which is big. Difference was that I hustled through the cleans a lot faster and I also didn't miss any M/U's.
Overall WW Ranking was 42. Not bad. Met my goal of finishing in the top 50 WW. Finished in the 30's on every one of the Qualified WOD's except for the HSPU WOD (Finished about #119). Pretty clear where I need to improve in the next year .
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