Saturday October 17, 2015

Fun little WOD with Kevin today....10 Rounds of

     - 15 Cal Assault
     - 5 Strict HSPU
     - 1 Rope Climb

     - HSPU's got real tough. I did get through the first 2-3 sets unbroken though which is a big accomplishment for me.

Wednesday October 14, 2015

A. High Bar Back Squat, 80% x 1 rep x 5 sets, rest 1-2 minutes between sets.
     - 275
B1. Clean Pull, 80%, 5 reps x 3 sets, rest 1-2 minutes between sets.
     - 225
B2. Strict Pull-Up(3 reps) + Strict Chest to Bar Pull-Ups(2 reps) + Kipping Pull-Ups(5 reps) + Toes to Bar( 10 reps) x 3 sets, rest 1-2 minutes between sets.
     - Got through all sets unbroken

C. Strict Press Cluster, 1.1.1 @ 70% of 1RM x 4 sets, rest 1-2 minutes between sets.
     - 135
+
D. Complete the following:
50-40-30-20-10 of the following:
Airdyne Calories, rest each set as long as it takes you
+
Rest 5 Minutes
+
50-40-30-20-10 of the following:
Row Calories, rest each set as long as it takes you

     - No idea what I got for times on this except for the 50 Cal Row. Finished in 1:37

Tuesday October 13, 2015

A. Power Clean, 60% x 1, 65% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1, rest 1-2 minutes between sets.
     - worked up to 225
B. Muscle Snatch, 60% x 3 reps x 3 sets, rest 1-2 minutes between sets.
     - 95

C. Power Snatch, 60% x 1, 65% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1, rest 1-2 minutes between sets.
     - Worked up to 175. No  misses
+
D. AMRAP 12 Minutes of the following:
16 Box Jumps @ 24/20 inches
8 Hang Power Cleans @ 165/115 lbs
3 Muscle-Ups

     - Can't remember what I got for a score. I just remember that the HPC's got pretty tough and I got through all the Muscle Ups unbroken

Monday October 12, 2015

A. Snatch, 80% x 1.1, 82% x 1.1, 85% x 1, 80% x 1, rest as needed.
     - 65#, 170#, 175#, 165#
B.  Front Squat @ 80%, 1 rep x 5 sets, rest as needed.
     - 235#
C. Split Jerk, 80% x 1.1 x 3 sets, rest as needed between sets.
     - 225#. Technique better today
D1. Clean Deadlift, 80%, 5 reps x 4 sets, rest 2 minutes between sets
     - 225#
D2. Bar Muscle Ups Cluster, 1.1.1 x 4 sets or Bar Muscle-Ups 2-3 reps x 4 sets, rest 2 minutes between sets.
     - unbroken sets of 3
+
E. 3 Rounds for time of the following:
Run 400 Meters
20 Wall Balls Unbroken Best You Can or Big Sets @ 25/16 lbs to ten feet or Kettlebell Swings @ 70/44 lbs-Athlete Choice
20 Burpees
Row 500 Meters
     - 18:15 with 25# Wall balls

Sunday October 11, 2015

A. Strict Handstand Push-Up Cluster, 5.3.1.1x 4 sets, rest as needed between sets.
     - These didn't go so well. Only got through the first round rx. After that really struggled. Feeling worn out after last couple of days
B1. DB Seated Press @ 31x1, 5 reps x 4 sets, rest 1:30 between sets.
     - 50#

B2. DB Row 5 reps/each x 4 sets, rest 1:30 between sets.

     - 75#

Saturday October 10, 2015

"The Punisher"

1-2-3.....8-9-10 - Lateral Burpees over KB
2-4-6.....16-18-20 Goblet Squat
3-6-9...24-27-30 Russian Swings

     -16:08. Everything unbroken. Huge improvement over last time I did this.

Friday October 9, 2015

A. Snatch, 80% x 1, 85% x 1 rep x 3 sets, 80% x 1 rep, rest 2 minutes between sets.

     - 165, 175, 165. Ni misses but technique was shit. Stepping forward every time

B. Snatch Pull, 90% x 3 reps x 3 sets.

     - 185

C. High Bar Back Squat, 87% x 2 reps x 4 sets, rest 2 minutes between sets.

     - 275. Managed only 1 rep @ 295. Just didn't have it today

D1. Good Mornings, 35% x 5 reps x 4 sets of best back squat 1rm %, rest 1:30 between sets.

    - 135

D2. 10-15 Unbroken Chest to Bar Pull-Ups x 4 sets, rest 1:30 between sets.

+

E. For Time of the following:

50 Cal Row

50 Shoulder to Overhead @ 115/75 lbs

30 GHD Sit-Ups

30 Cal Row

30 Shoulder to Overhead @ 115/75 lbs

20 GHD Sit-Ups

20 Cal Row

20 Shoulder to Overhead @ 11/75 lbs

10 GHD Sit-Ups 

     - 18:45