"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.
Wednesday, May 6, 2015
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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