Wednesday January 30, 2013

3 Rounds of the following:
15 Toes to Bar
15 Step Down Box Jumps @ 30 inches
15 Thrusters @ 95 lbs

     - Time: 8:06
     - Toes to Bars were my weak link here. Did 10 and 5 the first round which was fine. Then I really struggled in the 2nd round and ended up doing a bunch of singles. Got my shit together in the last round and broke them up a lot less. I crushed the Thrusters and did not slow down one bit in any of the 3 rounds. I'm amazed how much better I've gotten at these.

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rest 10 minutes
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7 Minutes of the following:
AMRAP Double Unders
     - Score 423
     - My strategy was to do 40 doubles followed by :20 rest throughout the 7:00. This worked pretty good but I could have pushed harder and probably broken 500 reps.
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rest 10 minutes
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3 Rounds of the following:
15 hang power snatch @ 75 lbs
15 bar facing burps
30 air squats
     - TIme: 9:34
     - I was a little bit afraid of this one to be honest. I actually did OK with it though. The hang snatches were pretty easy, the burpees sucked and the air squats were pure recovery.

Tuesday January 29, 2013

A. Front Squat @ 50% plus 40 lbs of chains, 2 reps x 10 sets, rest 30 seconds.
     - Used 135# and 80# of chains
B1. Deadlift @ 11x1, 1 tough rep, x 5 sets, rest 1 minute(Suggestion 365 lbs or more, depending on how your feeling)
     - Used 375#.
B2. Handstand Push Up, (AMRAP -1), go to one below your failure x 5 sets, rest 1 minute.
     - First set 7 reps. All others 5 reps
C1. Overhead Walking Lunges x 5/each side x 3 sets, rest 1:30.
     - USed 135#
C2. Back Extensions @ 30x0, 12-15 reps x 3 sets, rest 1:30.

Monday January 28, 2013

A. Snatch, work to a heavy single off blocks, make boxes slightly below knee height.

     - Worked up to 175#. Had a couple of bad misses and really struggled using the blocks. 

B. Power Clean Cluster, 1 tough rep, every 30 seconds x 10 minutes.

     - Worked up to 225# for my last 5 reps. Felt pretty solid on these today

C. 3 sets of the following @ 90% of:

        10 Airdyne Calories

        10 No Jump Burpees

        Rest 5 minutes between sets.

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3 sets of the following @ 90% of:

        100 Meters Rowing

        10 No Jump Burpees

        Rest 5 minutes between sets.

Saturday January 26, 2013

A. AMRAP 10:00 of...
     - 10 Squat Snatches @ 95#, 10 CTB Pull-Ups
     - Score was 5 rounds + 5 snatches
     - I did OK on the snatches. First round was all touch and go. After that, dropped pretty much every rep but got right back on the bad with minimal rest. CTB's were lousy today and held me back throughout the workout.

B. For time of the following...
     - 50 Step-Down Box Jumps
     - 25 Burpees
     - 50 Swings @ 24kg
     - 25 Burpees
     - 50 Wall-Balls
     - 25 Burpees
     - 50 Double Unders
     - 25 Burpees

     - Time was 14:55. I feel like I moved really well through this workout and never really fell off my pace except for maybe the Wall-Balls (those were tough!).

Friday January 25th, 2013

A. Split Jerk: 7 sets of 1
     - Attempts were 225, 235, 245, 255, 260, 265(f), 265, 270(f)
     - Had trouble getting my head through on my 2 misses as I did not drive myself down far enough or quick enough under the barbell.

B. Snatch Pull @ 110% of best Snatch. 1 rep EMOM for 10 minutes
     - Weight used was 205#
C. Snatch Cluster @ 60%, 1.1.1 x 5 sets
     - 115# used for all sets
D. Front Squat @50% w/ 40# chains, 2-3 reps
     - Used 155# + chains

Wednesday January 22,2013

A. Snatch balance practice
- worked heavy singles and worked up to 195#

B. Snatch
- technique was horrible today. Didn't push the weights too much because I was not feeling solid at all on my form. Worked up to 155 while trying to get things dialed in.

C. Clean and jerk practice
- worked up to 225#

D. 10:00 of rowing. :30 at 90%, :30 at :50
- sprints were at under 1:40, recovery was at about 2:10 pace

Monday January 21,2013

10:00 of rowing at light pace.
-rowed just under 5000M