Wednesday July 17, 2013

A1. Close Grip Bench Press @ 22x1, 4-5 repetitions x 5 sets, rest 3 minutes.
     - Worked with 195. Didn't feel that strong on these today
A2. Parallel Grip Weighted Pull Ups @ 30x1, 3-4 repetitions x 5 sets, rest 3 minutes.
B. Single Arm KB Press @ 50x1, AMRAP 30 seconds x 5 sets, rest 30 seconds between each side/rest 3 minutes between sets.
     - First 2 sets @ 24kg, then dropped to 20kg for the rest

C. 4 Sets of the following:
20 Seconds of Hang Power Cleans @ 115 lbs
rest 20 seconds
40 seconds of Airdyne
rest 40 seconds
60 seconds of Burpees
rest 60 seconds

Tuesday July 16, 2013

A. Front Squat @ 20x1, work to a heavy set of 3.  No more than 5 sets.
     - Worked up to 240
B. Deadlift @ 30x1, 4-5 repetitions x 5 sets, rest 3 minutes between sets.
     - 315#
C. Row x 22 seconds x 10 sets, rest 2 minutes between sets.
     - All sets @ 1:27 pace or less
D. GHD Raises @ 30x1, 8-10 repetitions x 5 sets, rest 3 minutes. Hands on Chest.

     

Monday July 15, 2013

A. Hang Squat Snatch: work up to heavy single
     - Worked up to 160#. Felt decent on these

B. Clean & Jerk Cluster @ 75%, 1.1.1.1.1 x 5 sets
     - Decided to do all squat cleans on these. Went with 185#

C. Farmers Walk @ 2 x 70# KB, :45 work/:45 rest
     - Started getting tough in 4th round!

D. Rope Climb EMOM for 15:00
   
   

Saturday July 12, 2013

A. High Bar Back Squat @ 70%, 4 reps x 5 sets, rest 3 minutes between sets.
     - Actually did low bar BS today with 225#. Trying to prepare for an online challenge WOD where the winner gets a chance to compete on Freddy Camacho's team in a CF MAsters Team throwdown
B. 15 Minutes on the Clock: On the Airdyne
15 Seconds all out every 1 minute.
     - I went hard in these. Even hit 1,200 watts a couple of times! Maintained a pace of over 500W pretty consistently
C. 20 Minute AMRAP of the following;
Row 250 Meters
5 Burpees
10 Kettlebell Swings
5 Step Box Jumps
     - This one was in my wheelhouse. I got just over 10 rounds.

Thursday July 11, 2013

A.  Clean and Jerk Cluster @ 80%, 1.1.1.1 x 5 sets, rest 3 minutes between sets.
     - Worked up to 200#
B.  Snatch on the Minute, Every Minute @ 115 lbs, 3 repetitions x 10 minutes.
C. Romanian Deadlift @ 30x1, 6-8 repetitions x 5 sets, rest 2 minutes between sets.
D. Complete the following for time

Up-Ladder of
     1,2,3....8,9,10  Burpee Hops over Kettlebell
     2,4,6.....16,18, 20  Goblet Squats
     3,6,9.....24,27,39  Russian KB Swings

This was a good ol' fashioned ass whuppin'. I was crushing it until about the 7th round. I was losing my grip due to massive amounts of sweat and had a hard time hanging on to the KB on the Goblet Squats. The swings and burpees weren't too bad but the squats sucked pretty hard by the 10th round!

Wednesday July 10, 2013

A1. Close Grip Bench Press @ 30x1, 4-5 repetitions x 5 sets, rest 2 minutes.
     - Worked up to 205
A2. Weighted Pronated Pull Ups @ 30x1, 4-5 repetitions x 5 sets, rest 2 minutes.
     - All sets with 45# KB
B. 4 Sets of the following:
30 seconds of Kettlebell Swings @ 70 lbs
rest 30 seconds
30 seconds of Wall Balls
rest 30 seconds
30 seconds of Power Snatch @ 95 lbs
rest 30 seconds
30 seconds of Row

Tuesday July 9, 2013

A. Front Squat @ 33x1, work to a heavy set of 3. No Max Attempts.
     - Worked up to 235
B. Deadlift Clusters @ 30x1, 2.2.2 x 5 sets, rest 3 minutes between sets.
     - Worked up to 315
C. Row x 200 Meters x 10 sets, rest 3 minutes between sets.
     - All sets between 1:23 and 1:28 pace
D. GHD Raises @ 30x1, hands on ass, 8-10 repetitions x 5 sets, rest 2 minutes between sets.