This was one of those days when I walked into the gym with kind of a shitty attitude. Just didn't feel like suffering at all today. Really had to kick myself in the ass and tell myself to sack up!!
A. 3 Position Clean, 70% x 1 sets x 2 sets, 75% x 1 rep x 3 sets
- 185 and 195
B. Front Squat, 65% x 6 reps, 70% x 6 reps, 75% x 5 reps, 80% x 3 reps x 2 sets
- 185, 205, 215, 235 x 2 sets
C. Push Jerk( 2 reps) + Split Jerk(1 rep), 70% x 2 sets, 75% x 3 sets, rest as needed.
- 175 and 185
D1. Heavy Russian Kettlebell Swings, 12 reps @ 100/70 lbs x 3 sets, rest 1:30 between sets.
- 106# KB
D2. Strict Pronated Pull-Ups Wider Grip Than Usual, 4.3.2.1 x 3 sets, rest 1:30 between sets.
D3. Strict Ring Dip Cluster, 4.3.2.1 x 3 sets, rest 1:30 between sets.
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E. For Time of the following:
21 Thrusters @ 95/65 lbs
15 Cal Assault Bike
9 Chest to Bar Pull-Ups
15 Thrusters @ 95/65 lbs
15 Cal Assault Bike
9 Chest to Bar Pull-Ups
9 Thrusters @ 95/65 lbs
15 Cal Assault Bike
9 Chest to Bar Pull-Ups
- 7:05. Unbroken on thrusters and honestly they were not that bad. Unbroken on pull-ups as well. Should have really pushed the pace on the Assault Bike more. Took forever to do the 15 Cals and that's really where all the time was in this WOD.
Friday, August 14, 2015
Thursday, August 13, 2015
Thursday August 13, 2015
A. Handstand Hold, 50 seconds x 3 sets, rest as needed between sets, no hips or butt on wall.
B1. Strict Chest to Bar Pull-Up Cluster, 2.2.2 x 4 sets, rest 1:30 between sets.
B2. Strict Barbell Press Cluster, 3.2 x 4 sets @ 70 lbs, rest 1:30 between sets,
Day 2 of Training:
A. Strict Handstand Push-Up Cluster, 2.1.2.1.2.1.1 x 4 sets, rest as needed between sets.
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B1. Ring Muscle-Up Kip. keep feet together and tight, 5 reps x 5 sets, rest as needed.
B2. Strict Ring Dip, 8-10 reps x 5 sets, rest as needed between sets.
- Did sets of 12
B1. Strict Chest to Bar Pull-Up Cluster, 2.2.2 x 4 sets, rest 1:30 between sets.
B2. Strict Barbell Press Cluster, 3.2 x 4 sets @ 70 lbs, rest 1:30 between sets,
Day 2 of Training:
A. Strict Handstand Push-Up Cluster, 2.1.2.1.2.1.1 x 4 sets, rest as needed between sets.
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B1. Ring Muscle-Up Kip. keep feet together and tight, 5 reps x 5 sets, rest as needed.
B2. Strict Ring Dip, 8-10 reps x 5 sets, rest as needed between sets.
- Did sets of 12
Wednesday August 12, 2015
A. Jumping Drill Warm-Ups:
Depth Jumps on Box to Full Extension in air, Start @ 24 inches, jump up to box, then land in quarter squat and then full jump in air with hip extension, that is one rep, complete 5 reps x 3 sets.
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B. 3 Position Snatch, 70% x 1 rep x 2 sets, 75% x 1 rep x 3 sets
- 145, 155, no misses
C. High Bar Back Squat, 5 reps x 65%, 70% x 5 reps, 75% x 4 reps, 80% x 3 reps x 2 sets
- Worked up to 270. Felt heavy
D. Snatch Pull, 93%, 5 reps x 5 sets, rest as needed between sets.
- 195
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E. 5 Minutes of RowWarm-Up
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3 Sets of the following
Row 250 Meters @ 90% of all out effort
Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 120
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Rest 8 Minutes
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3 Sets of the following
Row 250 Meters @ 90% of all out effort
Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 120
- Rowed at pace of 1:31-1:32
Depth Jumps on Box to Full Extension in air, Start @ 24 inches, jump up to box, then land in quarter squat and then full jump in air with hip extension, that is one rep, complete 5 reps x 3 sets.
+
B. 3 Position Snatch, 70% x 1 rep x 2 sets, 75% x 1 rep x 3 sets
- 145, 155, no misses
C. High Bar Back Squat, 5 reps x 65%, 70% x 5 reps, 75% x 4 reps, 80% x 3 reps x 2 sets
- Worked up to 270. Felt heavy
D. Snatch Pull, 93%, 5 reps x 5 sets, rest as needed between sets.
- 195
+
E. 5 Minutes of RowWarm-Up
+
3 Sets of the following
Row 250 Meters @ 90% of all out effort
Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 120
+
Rest 8 Minutes
+
3 Sets of the following
Row 250 Meters @ 90% of all out effort
Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 120
- Rowed at pace of 1:31-1:32
Monday August 10, 2015
40 Minutes of
- Airdyne @ Zone 1
- Every 5:00 get off and do 10 Power Snatch @ 75#, 10 Bar Facing Burpees, 30 Double Unders
- Airdyne @ Zone 1
- Every 5:00 get off and do 10 Power Snatch @ 75#, 10 Bar Facing Burpees, 30 Double Unders
Sunday August 9, 2015
Cynergy Team Comp
Event 1. Max Bench Press (1-3-5-7 reps)
- So, I got the 3 rep portion of this and worked up to 235. Should have been more aggressive in choosing starting weights. Could have probably gone a little heavier and just ran out of time. We finished first anyway.
Event 2. Sled Drag - Male/Female Pairs Drag 185# sled 400M
- Got real tough on the back 200M which was almost all uphill
Event 3. Team 2k Row
- We crushed this. Won by almost a minute! Team time was 6:30. I rowed sub 1:30 pace on my 2 350M splits
Event 4. Chipper of 200M Air Tank relay, 100 Swings, 80 Box Jumps, 60 Thrusters, 20 Bar Facing Burpees, 40 Pull-Ups (all synchronized!)
- Finished in 16:20-somethin
Event 1. Max Bench Press (1-3-5-7 reps)
- So, I got the 3 rep portion of this and worked up to 235. Should have been more aggressive in choosing starting weights. Could have probably gone a little heavier and just ran out of time. We finished first anyway.
Event 2. Sled Drag - Male/Female Pairs Drag 185# sled 400M
- Got real tough on the back 200M which was almost all uphill
Event 3. Team 2k Row
- We crushed this. Won by almost a minute! Team time was 6:30. I rowed sub 1:30 pace on my 2 350M splits
Event 4. Chipper of 200M Air Tank relay, 100 Swings, 80 Box Jumps, 60 Thrusters, 20 Bar Facing Burpees, 40 Pull-Ups (all synchronized!)
- Finished in 16:20-somethin
Friday August 7, 2015
A. 3 Position Clean, 65% x 2 sets x 1 rep, 70% x 3 sets x 1 rep
- worked up to 195
B. Front Squat, 60% x 6 reps, 65% x 6 reps, 70% x 5 reps, 75% x 3 reps
- worked up to 220
C. Jerk Dip(3 reps) + Push Jerk(2 reps), 65% x 2 sets, 70% x 2 sets, of best push jerk.
- 185
D1. 15 reps GHD Raises Unweighted x 3 sets, rest 1 minute.
D2. 10-12 reps Standing DB Press x 3 sets, rest 1 minute.
D3. Strict Ring Dip , 8-12 reps x 3 sets, rest 1 minute.
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E. 10-8-6-4-2: Hang Power Cleans @ 185-205-225-235-250 lbs/115-135-145-150-160 lbs
10-8-6-4-2: Muscle-Ups
- This was a complete abortion. Got through the first set of cleans in sets of 5 and 5. Then this just became ridiculously heavy and really struggled doing these from the hang position. Didn't go any heavier than 225 and still struggled to complete this in a respectable time....Terrible!!
- worked up to 195
B. Front Squat, 60% x 6 reps, 65% x 6 reps, 70% x 5 reps, 75% x 3 reps
- worked up to 220
C. Jerk Dip(3 reps) + Push Jerk(2 reps), 65% x 2 sets, 70% x 2 sets, of best push jerk.
- 185
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E. 10-8-6-4-2: Hang Power Cleans @ 185-205-225-235-250 lbs/115-135-145-150-160 lbs
10-8-6-4-2: Muscle-Ups
- This was a complete abortion. Got through the first set of cleans in sets of 5 and 5. Then this just became ridiculously heavy and really struggled doing these from the hang position. Didn't go any heavier than 225 and still struggled to complete this in a respectable time....Terrible!!
Wednesday, August 5, 2015
Wednesday August 5, 2015
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B. 3 Position Snatch, 65% x 2 sets x 1 rep, 70% x 1 rep x 3 sets
- 135 and 145. Felt smooth on these today
C. High Bar Back Squat, 6 reps x 60%, 65% x 6 reps, 70% x 6 reps, 75% x 4 reps x 2 sets
- 205, 220, 235, 255
D. Snatch Balance, 65% x 1 rep x 3 sets, 70% x 1 rep x 3 sets, of your best snatch.
- 135, 145
E. Clean Deadlift, 100% x 2 sets x 7 reps, 100% x 5 reps x 3 sets, rest as needed.
- 275
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F. 3 Sets of the following:
400 Meter Run @ 90% of all out effort, rest 2-3 minutes or when heart rate at resting drops below 100 beats per minute
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Rest 8-10 Minutes
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400 Meter Run @ 90% of all out effort, rest 2-3 minutes or when heart rate at resting drop below 100 beats per minute
- Hard to get accurate times but I hung out somewhere between 1:10 - 1:17. Got faster each run.
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