4/20/13

2 Rounds NOT for time
Pistol - 3-5/leg (use a 20# KB for balance if needed)
Rope Climb - 1 Ascent (practice foot lock technique)
Bar Muscle-up - 2-5 UB reps
+
EMOM for 16min
Odd - Front Squat 3-5 tough reps
185 for 3 sets, 205 for 5 sets, 3 reps each

Even - Bent Row (overhand grip) 5-7 tough reps
185 all sets for 5 reps

+
DB Squat Jump - 5,5,5,5; rest 60sec (these should be for maximal height and explosiveness, use a moderate-heavy weight in each hand)
35 each hand

+
MAP7 Conditioning (rest 5min between A, B, & C)

A. 10min AMRAP of:
10 KB Swings @ 62#
10 Burpees
9+9 KBS
Score: 189

B. 10min Row for calories(80-85% pacing)
171 cal

C. 10min AMRAP of:
5 strict pull ups
10 Push ups
15 Squats
9+7 push ups
Score: 282

*Score = total reps for A and C + total calories for B
Total: 642

4/19/13

Friday 130419

Row 1000

2 Rounds NOT for time:
Strict HSPU - 3.2.2; rest 5-10sec between clusters (this means do 3 reps, rest 5-10sec, do 3 reps, rest 5-10sec, and do 3 more reps)
GHD Back Extensions - 7-10 reps
Double-under - 20-40 UB Reps (if you don’t make at least 20 reps, start over)
46, 50
+
A. Snatch Grip Deadlift - 6,6,6,6 @ 31x0; rest 2min b/t sets (utilize straps for this)
185 all 4

B. Snatch Grip BTN (behind the neck) Push Press - 8,8,8 @ 31x2; rest 90sec b/t sets (reps 6-8 should be a challenge, these reps need to be a struggle to press-out)
95, 135, 135, 135 (6/2)

+
C. Power Snatch - 10 x 3-5 reps @ 65%; ON THE MINUTE
125, 3 every set for maximum deep practice

+
6 Rounds: (record # of burpees & distance for each round)
30sec Burpees (max height jump)
30sec Rest
30sec Row (max distance in (m))
3min Rest
R1: 13, 183
R2: 13, 172
R3: 13, 168
R4: 13, 171
R5: 13, 164
R6: 13, 167

4/17/13

1000-2000m Row - 3:50 (1:55 pace)
+
3 Rounds NOT for time:
Strict HSPU - 4-6 reps
KB Single-Leg Deadlift - 6-8 reps/leg 8 reps w 53s
Double-unders - 20-40 UNBROKEN (if you break before you reach 20, start over)
20, 23, literally did 20 sets and couldn't pass 18 so I moved on
Rest 30sec between rounds
+
A. Deadlift - 5,5,5,5 @30x1; on the minute
225,225,245,245

B. Weighted Bar Dip - 8,8,8,8 @30x1; on the minue
35# all sets
2 unbroken, set 3 was 6/2, set 4 was 3 then all 1s. 2 no reps, finished 7 in the minute

C. Good Morning - 6,6,6 (moderate) @2111; rest 60sec
75#

+
Row - 3000m @ 80-85% effort; rest exactly 5min
Time: 11:38.1 (pace 1:56)

Run - 2000m @ 80-85% effort; (run this as 2 x [800m Loop and around building])
Time: 7:42

+
Airdyne 10min @ Z1

4/16/13

Monday 130415
Row 1000-2000m @ Z1
+
3 Rounds NOT for time
Muscle-ups 3-5 reps
GHD Sit-ups 8-12 reps
DB SA Overhead Squat 2-3 reps/arm
15#
+
A. Back Squat - 6,6,6,6 @30x1; rest 2min
205, 205, 225, 225

B. Weighted C2B Chin-up (supine grip) - 8,8,8,8 @31x0; rest 90sec
35,35 (6), 26 (4,2,1,1), 26 (4,3,1)

C. DB Step-up - 8,8,8 each leg; rest 15sec between legs/60sec between sets
53 each hand all sets

D. Power Clean - 10 x 3-5 TnG reps @ 65%; on the minute
165 (4 sets of 5, 6 sets of 3)

+
Airdyne 6 x 20sec at 100%; rest 3 minutes (rest 5min between 3 & 4) - record AVG WATT
R1: 756 avg, 24 cal
R2: 665 avg, 20 cal
R3: 729 avg, 19 cal
R4: 625 avg, 17 cal
R5: 652 avg, 18 cal
R6; 723 avg, 20 cal
+
Airdyne 10min @ Z1