Friday, May 17, 2013

5/17/13

Friday

A1. Overhead Squat - 5,5,5,5; rest 15sec

135 all UB

A2. Front Squat - 10,10,10,10; rest 30sec (use same weight as OHS)

135 all UB

A3. 20" BB Box Step-up - 7,7,7,7 each leg; rest 3min (use different bar)

135 all UB

C. Pendlay Row - 5,5,5,3,3,3; rest 90sec (work as heavy as technique allows)

185, 205, 225 for rest

+

Choice - Z1 warm-up for running

+

12-14 Rounds

Run - 30sec @ 85%

Run - 30sec @ 50%

Distance: 2.25 miles (did 800 course)

+

Airdyne - 10min @ Z1



Thursday, May 16, 2013

5/16/13

Posted on

 

Thursday 130516

2 Rounds not for time - for movement efficiency and deep practice

3-6 Muscle-ups

10 KB 2arm Front Rack Step Lunges

30-40 Double-unders

Rest as needed

R1: 6, 35#s, 40

R2: 6, 35#s, 51

+

A1. Deadlift - 5,4,3,2,1 NO TEMPO; rest 60sec

315, 345, 365, 400 (1), 375(2)

A2. Weighted Dip - 5,4,3,2,1 NO TEMPO; rest 3min

53, 62, 79, 88, 98

+

4 Rounds

7 TnG Power Cleans (weight should be quick but challenging) 

155#

100m Run Sprint

5.5x down back turf

Rest 4min b/t rounds

R1: 0:36

R2: 0:34

R3: 0:34

R4: 0:35

+

4 Rounds

Row 30sec for MAX DISTANCE

Rest 3min b/t rounds

R1: 179

R2: 176

R3: 179

R4: 177

+

4 Rounds

Airdyne 20sec for MAX CAL

Rest 2min b/t rounds

R1: 21

R2: 20

Had to leave for work

R3: 

R4: 


Tuesday, May 14, 2013

5/14/13

2 Rounds for times:

1 Rope Ascent

12 UB T2B

Rest 60sec b/t rounds

R1: 0:30

R2: 0:28

+

A. Sumo Deadlift - 6,6,4,4 (this will feel unfamiliar, do not push the weight too heavy)

225, 225,245, 245

B1. Good Morning - 8,8,6,6; rest 60sec (heavy)

115, 135, 135, 135

B2. CG Bench Press - 4,3,2,1; rest 3min (heavy)

245, 265, 280, 300 (5lbs assistance)

C. GH Raise - 8,8,8; rest 45sec

+

Row - 2000m @ 85%; rest exactly 3min

7:04, 1:46 pace

+

Run - 1600m @ 85%; rest exactly 3min

6:31 (800 course 2x)

+

Airdyne - 150cals @ 85%

151 cals, 7:50min, 258 avg watts



Monday, May 13, 2013

5/13/13

2 Rounds for times:

50 Double-unders

12 Kipping HSPU

Rest 60sec b/t rounds

R1: 1:06.5 (45 DUs before broke)

R2: 1:01.3 (44 streak)

+

A1. HB Back Squat - 5,4,3,2,1 NO TEMPO; rest 60sec

245, 255, 275, 295 (fail), 285 (fail), 6 hrs of sleep, no breakfast, and came in at 6am cuz busy day today, not ideal for maxing

A2. Weighted Pull-up - 5,4,3,2,1; rest 3min

62, 79, 88, 98 (1.5 reps), 98

+

4 Rounds: (record times)

7 Hang Squat Snatch - 95

30m Butcher Push @ Body-weight (Sled weighs 70#)

190

Rest 3min b/t rounds

R1: 0:45

R2: 0:47

R3: 0:47

R4: 0:49

+

4 Rounds: (record times)

7 Hang Squat Clean - 95

20cal Airdyne

Rest 3min b/t rounds

R1: 1:03

R2: 1:00

R3: 1:00

R4: 0:54

"Oh my quad!"