Monday July 27, 2015

A. Power Snatch(1 rep) + Squat Snatch( 2 reps)  @ 65% of Power Snatch x 4 sets.
     - 135, 145
B. Front Squat, 60% x 8 reps, 65% x 6 reps, 70% x 6 reps, 70% x 6 reps
     - 175, 190, 205, 205
C. Clean Pull, 4 sets of 5 reps @ 85% of best clean.
     - 255
D. Split Jerk, 2 reps x 3 sets @ 60%, 2 reps x 3 sets @ 65%

+
E. On the Minute, Every Minute x 20 Minutes of the following:
Minute 1: 30 Row
Minute 2: 12 Lateral Burpees
Minute 3: 40 Double Unders
Minute 4:  40 Second 20 Meter Shuttle Run
+
F. Power Snatch, on the minute, every minute x 10 minutes x 3 reps @ 135 lbs/95 lbs touch n go repetitions.

Sunday July 26, 2015

Practice for Team Comp

Row Intervals

Synchronized KB Swings, Box Jumps, Thrusters, Burpees

Saturday July 25, 2015

10 sets of

5 Strict Pull-Up
10 Push Ups
15 Leg Raise
30 Double Unders

Thursday July 22, 2015

10 Rounds

Hill Sprint ~ 150M
10 Strict Push-Ups
20 Squats
30 Double unders

Wednesday July 22, 2015

Took a break from regular programming. Instead did some KB Stuff

3 Ladders of

5, 10, 15, 20, 25 - One Hand Swing @ 62#

1-5 Strict Press @ 62 #

1 Ladders of
5-25 One Hand Swing @ 70#
???

Tuesday July 21, 2015

A. Strict Handstand Push-Up, Regionals Standard, 35 strict handstand push-ups for time, we have tested before, but not at regional standard, so new testing policy., then switched to sets of 3 every :30 then sets of 2 every :30. Did the last 5 reps as singles every :15.

     - 7:44. Did sets of 4 on the minute
+
Rest Good Amount of Time to let Upper Body Rest A Bit
+
B. Power Snatch, build to heavy single or as heavy as possible for the day.
     - Hit 185# then didn't go any higher. Not the world's prettiest lift!!
+
Rest 8 Minutes
+
C. 30 Reps for time @ 85% of your Power Snatch Above
     4:54 @ 155#

Monday July 20, 2015

A. Front Squat, build to heavy single or as heavy as possible for the day.
     265#, Failed at 295. Just didn't mentally commit to it. Dropped down and gave up way too easily before fighting to get out of the hole.
B. Strict Pull-Up, 35 reps for time, and make note of first set of how many unbroken.
     - 1:55
C. Snatch Push Press, behind neck, work to a heavy single.
     - 215# (easy), failed at 225 because I bonked the back of my head with the bar!!
+
10 Sets of the following:
30 Seconds of Airdyne
Rest 30 Seconds
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of Row
Rest 30 Seconds

Sunday July 19, 2015

With Serena

6 Rounds of

2 Hill Sprints

10 burpees

50 Double Unders

Unbroken on the dubs!

Saturday July 18, 2015

At Offshore CrossFit

Partner WOD

AMRAP 10:00 of

100 Jumping Lunge
50 Partner Situps
25 Partner Jump Over Burpees

Friday July 17, 2015

Strength & Skill

Push Jerk 3-3-3-3-3
     - Worked up to 225



WOD

4 rounds for time

3 power snatches 135/95 lbs

4 OH squats

5 front squats

6 deadlifts
  Time: 3:45. Dropped the bar between OHS and Front Squats

Wednesday July 15, 2015

A. Front Squat of the following:
75% x 1 x 2 sets = 215
80% x 1 x 1 set = 235
85% 1 x 1 set = 245
B. Snatch Push Press, 90% of best snatch, 2-3 reps x 4 sets, rest as needed between sets.
C. Snatch Pull, 90% 2 reps x 3 sets, rest as needed between sets.
+
D. Every 2 Minutes for 16 minutes complete the following:
3 Muscle-Ups
5 Overhead Squats @ 135/95 lbs
7 Box Jumps @ 30/24 inches

Tuesday July 15, 2015

A. 3 Sets of the following:

A1. 10 Butterfly Pull-Ups

A2. 30 Double Unders

A3. 12 Toes to Bar Unbroken Kipping, rest as needed between sets.

A4. Hollow Holds, 35 seconds, rest as needed between sets. I love 

+

B. Muscle Snatch, 90% of best muscle snatch cluster, 1.1 x 3 sets, rest as needed.

     - 125#

C. Power Snatch, 70%, 1 rep x 3 sets, rest as needed.

     - Worked up to 165

+

D. 1 Set of the following: Snatch of the following

A. Max Reps in 50 Seconds @ 145/95 lbs

     - 11 reps

+

Rest 90 Seconds + Change Plates

+

B. Max Reps in 40 Seconds @ 155/100 lbs

     - 6 reps

+

Rest 90 Seconds + Change Plate

+

Max Reps in 30 Seconds @ 165/105 lbs

      - 4 reps

+

Rest 90 Seconds + Change Plates

+

Max Reps in 20 Seconds @ 185/115 lbs

     - 1 rep  (PR!!!)

Monday July 13, 2015

A. High Bar Back Squat of the following:

75% x 1 rep x 3 sets     255

80% 1 rep x 2 sets     270

85% x 2 reps x 2 sets    285

B. Snatch of the following:

75% 1 rep x 2 sets     155

80% 1 rep x 2 sets     165

85% 1 rep x 3 sets     175

C. Clean and Jerk, 70% x 1 x 1 set, 75% x 1 x 1 set, 80% x 1 x 1 set, rest as needed between sets.

     185, 205, 215

+

D. For Time of the following:

3 Sets of the following:

30 Cal Row

15 Box Jumps @ 24/20 inches

9 Power Cleans @ 135/95 lbs

Rest 6 minutes between sets

This is aerobic effort, but high effort, cal row, men keep @ 1200 watts or above, women keep above 900 watts or above, box jumps fast, and power cleans unbroken, then rest 6 minutes

    - About 2:00 per round. Row @ about 150-1600

Sunday July 12, 2015

A. Muscle Up Technique Work, Towel In Between Feet, 6 Kipping Swings x 6 sets, rest as needed between sets.

B. Muscle Up Stamina Work, 3 reps, every minute, on the minute x 5 minutes.

C1. Strict Handstand Push-Up Clusters, 5.3.1.3.1 x 3 sets, rest 1:30 between sets.

C2. Toes to Bar, 10 reps unbroken x 3 sets, rest 1:30 between sets.

Saturday July 11, 2015

A. Snatch, Heavy Single, no more than 90% of your best Snatch.

     Hit 185 but it wasn't real pretty

+

C. Snatch Deficit w/ Wood Blocks, 3 reps x 5 sets @ 55% of best snatch, rest as needed between sets.

     - 135

+

D. 30-20-10-20-30 of the following:

Row Calories

Wall Balls @ 20/14 lbs to ten foot target

80-60-40-60-80 of the following:

Double Unders

     - 17:00. Double Unders were tough and didn't get through them unbroken. 

Friday July 10, 2015

A. Split Jerk, 75%, 1 rep x 5 sets, rest as needed between sets.

     - Worked to 245#

B. Push Jerk, touch n go, 2 reps x 3 sets, rest as needed between sets.

     - 205#

C. Power Clean, 75%, 1 rep x 5 sets, rest as needed between sets.

D1. Barbell Good Mornings @ 40-50% of best clean, 8 reps x 3 sets, rest 1-2 minutes between sets.

     - 135#

+

For Time of the following:

5 Power Cleans @ 185 lbs/125 lbs

5 Wall Walk

5 Tall Box Jumps @ 36/30 inches

5 Muscle-Ups

4 Power Cleans @ 205 lbs/145 lbs

4 Wall Walk

4 Tall Box Jumps

4 Muscle-Ups

3 Power Cleans @ 225 lbs/155 lbs

3 Wall Walk

3 Tall Box Jumps

3 Muscle-Ups

2 Power Cleans @ 235 lbs/165 lbs

2 Wall Walk

2 Tall Box Jumps

2 Muscle-Ups

1 Power Clean @ 250 lbs/170 lbs

1 Wall Walk

1 Tall Box Jump

1 Muscle-Up

Supposed to be HS Walking and Squat Cleans but I had to scale today. Taking it easy on the knee so no S/C's.

I finished this in 11:14. Moved through it pretty well except the Wall Walks were tough!

Wednesday July 8, 2015

A. 3 Sets of the following:
A1. Strict L Sit Pull-Ups, 3-5 reps total, rest as needed between sets.
A2. Strict Ring Weighted Dips @ 30x1, 4-5 reps, rest as needed between sets.
    - 35#
A3. Hollow Rocks, 20 reps, rest as needed between sets.
A4. Pistols, 8/each side, rest as needed between sets.
+
B. Muscle Snatch, 80% of best muscle snatch, 2 reps touch n go x 3 sets, rest as needed.
    - 115#
C. Power Snatch, 75%, 1 rep x 5 sets, rest as needed.
    - Worked up to180# (PR). Failed at 185
D. Snatch Deadlift 2reps x 3 sets @ 110% of best snatch, rest as needed between sets.
     - 225#
+
5 Sets of the following:
5 Heavy Deadlifts @ 315-345 lbs/215-235 lbs, 265-285 lbs/185-205 lbs
4 Muscle-Ups
5 Lateral Burpees
4 Strict Handstand Push-Ups- 2 to 3 inches for Men/ Regular Height to1 inch for Women
If Strict Handstand Push-Ups are a struggle, keep these at regular range of motion
Rest 2-3 Minutes between sets, athlete chooses rest time based off of feeling
      - Did most of the HSPU @ no deficit and still had to break into singles. Very tough after all the other stuff. Muscle Ups were unbroken though.

Tuesday July 7, 2015

Make-up of yesterday's WOD

20:00 of

Minute 1: 10 Burpees
Minute 2: 8 Power Snatch @ 115
Minute 3: 18 Cal Row
Minute 4: 8 Thrusters @ 115

Monday July 6, 2015

I decided to abort my regular scheduled programming after my 2nd set of heavy squats. Breaking down mentally and physically a little bit and have to get back on my game.

Instead did 600 Russian Swings @ 53# and 200 Push-Ups

4 Ladders of 10-20-30-40-50 swings and 10 push ups each round

Tough! Was pretty tired by the end

Sunday July 5, 2015

A. Muscle-Up Stamina Work, every minute, on the minute, complete 2 reps x 10 minutes.

B1. Strict Handstand Push-Up Deficit Negative Clusters @ 4 seconds negative, 1.1.1 x 4 sets, rest 2 minutes between sets.

You can put Weight Vest on for this one.

B2. DB Bent Over Row, 5 reps heavy/each side x 4 sets, rest 2 minutes between sets.

     - 100#

Saturday July 4, 2015

A. 10 Minutes of Handstand Walk Practice-Total 100-200 Feet of Walking
+
B. Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 4 Touch N Go Snatches @ 50-60%
Even Minute: 1 Legless Rope Climb
     - Snatches @ 115. Only did 2 legless climbs. Elbow was killing me. Did 2 rounds of pulley system
+
Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 4 Touch N Go Push Jerk @ 50-60% of best Jerk
Even Minute: Weighted Pistols, 4/each side @ kettebell in front rack position-Athlete Chooses Weight
     - 185 and pistols with just the 25# KB.
+
C. 4 Rounds for time of the following:
400 Meter Run
15 Toes to Bar
350 Meter Row
15 Wall Balls @ 20/14 to Ten Feet for Women/Men
     - 19:14. Everything unbroken which I was happy about. TTB's felt smooth today!

Friday July 3, 2015

A. Split Jerk, heavy single, no max out, 95% of best single, no more than 6 sets.

     - Worked up to 260#

B. Power Clean, 1 rep x 2 sets @ 75%, 1 rep x 2 sets @ 78%, 1 rep x 2 sets @ 80%, rest as needed between sets.

     - 205, 215, 225

C1. Heavy Russian Kettlebell Swings, 12 reps x 3 sets, rest 1 minute.

     - Heaviest one

 

C2. GHD Raises @ 30x1, 8-10 reps x 3 sets, rest 1 minute.

C3. Strict Handstand Push-Ups, Accumulate 15 reps in total x 3 sets, rest 1 minute.

People can scale up to Depth Handstand Push-Ups-Athlete Choice on Depth

     - Did clusters of 5.5.5 with minute rest in between. Last round had to break up a little more

+

E. For Time of the following:

Row 750 Meters 

20 Strict Pull-Ups

Row 500 Meters

15 Squat Cleans @ 205 lbs/135 lbs

Row 750 Meters

20 Strict Pull-Ups

Row 500 Meters

10 Squat Cleans @ 225 lbs/145 lbs

Row 750 Meters

10 Strict Pull-Ups

Row 500 Meters

5 Squat Cleans @ 235 lbs/155 lbs 

     - Fuck this was awful. Wanted to just walk away after my 2nd or 3rd Squat Clean at 205. Whole thing took me 34:18. Squat Cleans were just brutal.

Thursday July 2, 2015

A. Close Grip Bench Press, 3-5 reps x 4 sets, rest 2 minutes between sets.
     - 215#

B1. Triangle Pull-Up Clusters, 3.1.3.1 x 3 sets, rest 1:30 between sets.

B2. DB Curls @ 30x1, 8-12 reps x 3 sets, rest 1:30 between sets.
     - 30#

Wednesday July 1, 2015

A. Front Squat, 2 reps x 6 sets @ 80%, rest 1-2 minutes between sets.

     - 235#

B. Clean Pull, 3 reps x 3 sets, 100% of best 1RM Clean, rest 1-2 minutes between sets.

     - 275#

C. Clean Deadlift, 3 reps x 3 sets, 110% of best 1RM Clean, rest 1-2 minutes between sets.

     - 305#

D. Snatch Push Press, 5 reps x 4 sets @ 80% of 1 Rep Max Snatch, rest 1-2 minutes between sets.

     - 165# 

+

E. Complete the following:

Every 3 Minutes for 21 Minutes complete the following:

2 Muscle-Ups

4 Handstand Push-Ups Deficit- Kipping Allowed-Athlete Chooses Depth of Handstand Push-Ups

6 Burpees

8 Kettlebell Swings @ 70/44 lbs 

     - Got through everything unbroken. Each round took about 1:40

Tuesday June 30, 2015

A. 3 Sets of the following:
A1. Strict Weighted Pull-Ups, 4-5 reps total, rest as needed between sets.
A2. L-Sit on Parallets, accumulate 30 seconds, rest as needed between sets.
A3. Strict Bar Dips, 12 reps @ 30x2, rest as needed between sets.

+
B. Muscle Snatch, 75% of best muscle snatch, 3 reps x 3 sets, rest as needed.
     - 115#
C. Power Snatch, 75%, 1.1 x 2 sets, 80% x 3 sets, rest as needed.
     - 165#
D. Snatch Balance, 80% 1 rep x 2 sets, 85% 1 rep x 1 sets, 90% 1 rep x 1 set.
+
E. 1 Set of the following:
AMRAP 75 Seconds @ Clean and Jerk @ 135/95 lbs
     - 15
+
Rest 90 Seconds
+
AMRAP 75 Seconds @ Clean and Jerk @ 185/115 lbs
     - 8
+
Rest 90 Seconds
+
AMRAP 75 Seconds @ Clean and Jerk @ 215 lbs/135 lbs

     - 5

Monday June 29, 2015

A. High Bar Back Squat, 2 reps x 8 sets @ 86%, rest as needed between sets.
     - 290#
B. Snatch Pull, 3 reps x 3 sets, no dropping weights, 100% of best 1RM, rest as needed between sets.
     - 205#
C. Snatch Deadlift, 3 reps x 3 sets @ 110%, rest as needed between sets.
     - 225#
+
D. 3 Sets of the following:
21 Lateral Burpees
21 Thrusters @ 95/65 lbs
15 Toes to Bar
Rest 5 Minutes between sets
     - This was a kick in the balls. Not so much first round but last 2 rounds were awful. Cheated the rest and still could not recover. First round was unbroken and finished in about 2:15. 2nd round was very broken and finished in 3:30-something. Last round over 4:00!!!....Awful!!