Saturday November 16, 2013

4 min @ 85-90%:
2 Strict HSPU
4 Burpees
8 Russian KBS
--3 min rest
4 min @ 85-90%:
100 Meter Row
5 Wall Balls - 20#
--3 min rest
4 min @ 85-90%:
Run 100 Meters
5 KB Thrusters @ 35/26
--3 min rest
4 min @ 85-90%:
10 cals on Airdyne
5 Step Down Box Jumps
--3 min rest
4 min @ 85-90%:
5 Toes to Bar
20 Double Unders
--3 min rest
4 min @ 85-90%:
5 KB Strict Press @ 35 lbs/26 lbs
10 Burpees
--3 min rest
4 min @ 85-90%:
10 cals on Airdyne
5 Pull Ups

Friday November 15, 2013

A.  12 Minutes of Skill Based Work: Every Athlete Choices 1 to 2 Movements to Work on Skill Component
     - Did Freestanding Handstand work.
B. Split Jerk Cluster @ 70%, 1.1.1.1.1.1 x 3 sets, rest 2-3 minutes between sets.
     - 215#
C. High Bar Back Squat @ 20x1, 73%, 5 reps x 3 sets, rest 2-3 minutes between sets.
     - 245#
D. On the Minute, Every Minute x 12 Minutes of the following:
1 Tough Deadlift @ 315/225, 275/185
3 Handstand Push Ups

     - Back spazzed out so could not do deadlifts. Did Muscle-Ups instead which made HSPU's REALLY tough!!!

Wednesday November 13, 2013

Just returning from trip and frustrated that I haven't been able to train. Got home late but wanted to get a sweat on so did...

5 sets of
     - Row 500M
     - 20 Burpees
     - 20 45# DB Snatch (10 ea arm)

Time was 16 something

Thursday November 14, 2013

A1. Push Press @ 11x1, 2-3 reps x 5 sets, rest 2-3 minutes.
     - 135 (??)
A2. Weighted Supinated Pull Ups @ 11x1, 2-3 reps x 5 sets, rest 2-3 minutes.
     - 45# KB. These felt horrible on my elbow

B1. Ring Dips, 15-20 repetitions x 4 sets, rest 1:30
     - 20 reps each set. Not hard but got nasty ring rash, lol!
B2. Chest to Bar Pull Ups Cluster, 7.7.7 x 4 sets, rest 1:30
     - Shit, these were tough. Only got 6's on the last couple sets.
C. Every 90 seconds on Rowing Machine, Sprint 12 seconds x 15 minutes.

Monday November 11, 2013

A. Above Knee Squat Snatch, build to a heavy set of 3. 12 Minute time limit.
No Dropping of weights
     - Worked up to 155 but failed on 3rd rep
B. Front Squats @ 20x1, 70%, 5 reps x 3 sets, rest 2-3 minutes between sets.
     - I thin I worked up to 205, not sure
C. 7 Sets of the following:
30 Seconds of Wall Balls
Rest 30 Seconds
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of KB Clean @ 44/26 lbs

Saturday November 9, 2013

5 Sets of the following @ 90%:
10-12 Kipping Pull Ups-Chin Over Bar
20 Box Jumps- Repetitive
Rest 1 Minute between sets
+
Rest 10 Minutes
+
5 Sets of the following @ 90%:
Run 100 Meters
15 Burpees
15 Kettlebell Swings
Rest 1 Minute between sets
+
Rest 10 Minutes
+
5 Sets of the following @ 90%:
15 CAL Airdyne
7 Burpee Box Jumps
Rest 1 Minute between sets

Friday November 8, 2013

A. Power Clean + Jerk Cluster, 1.1 x 4 sets, rest 3-4 minutes.
B. Power Snatch Cluster, 1.1 x 4 sets, rest 3-4 minutes.
     - Worked up to 155
C. Handstand Push Ups, 2 tough reps, every 30 seconds for 15 minutes.
     - Used 45# plates for about the first 6 sets. Then did with no deficit