9/20/14

IS Strength

+

100 Back Squats @ 155# 

50 muscle ups 

100 double unders 

50 toes to bar 

100 Box Jumps @ 24"" (step-down)

Squats in 9:56 in 15,10,5s

Mu in 11:52 in 10,5s thru 25, 3s thru 45, 2,1,1,1

DUs in 3:30

T2b in 5:00 in 6,4, 5s

BJ ub in 6;28

Total: 36:28

Kyle: 28:11

Preston: 31:09

Jason: 37:44

9/19/14

CS Activation

+

For time: (set up three different barbells to lower transition time) 

15 power clean and jerk 135# 

10 power clean and jerk 155# 

5 power clean and jerk 185# 

rest exactly 2 min after completion 

100 calories airdyne for time 

Goal was 5 every 20 thru 155 and time of sub 3. Hit it thru 135, then 2 then singles at 155, singles 185. Finished 155 at 2:30, finished 185 at 3:40.

Airdyne took 4:20.

9/18/14

10min Airdyne @ Z1

151 avg watts

116 cals

+

20x

Airdyne - 30sec @ 85% effort

Airdyne - 30sec @ 50% effort

274 avg watts 

 398 cals

Held over 400 on 85% sets for all but 5-6 sets in the middle 

+

10min Aircyne @ Z1

122 avg watts

96 cals

+

Mobility w/ remaining time

9/17/14

IS Strength

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A. Hng Power Clean - build to tough triple; rest as needed

225

Pretty ugly

B. TnG Deadlift - build to tough 5; rest as needed

Low end goal was 365, high end was 385.

I hit 400 and may have been able to hit 410. Never done 4+ for reps before. I'm pumped! 

+

7 Rounds for time:

10 Deadlift @ 185#

15 Wallball @ 20# to 10’

Time: 9:36

All ub. Breath breaks between sets.

9/16/14

10min Airdyne @ Z1

R1: 194 avg w, 141 cals

R2: 129 avg w, 105 cals

...

5min AMRAP @ 90%

10 CJ @ 95#

30 Double-unders

R1: 3+10+3

R2: 3+7 CJ

...

10min Airdyne @ Z1

R1: stuck on bike wo computer

R2: 113 aw, 94 cals

...

5min AMRAP @ 90%

10 Deadlift @ 155#

10 BF Burpees

x2

(60min of continuous movement)

R1: 4+3dl

R2: 4+5dl

This kind of work makes me so sweaty. Like u were Saturday.

9/15/14

CS Activation

+

A. Squat Snatch - in 5-6 sets build to tough TnG double; rest as needed

165

Missed 175 2x

B. HB Back Squat - 3 x 3; rest 2min (increase load from Sep-7)

245

C. GH Raise - 3 x 4-5; rest 90sec (increase ROM)

Better ROM this week

+

2014 WODapalooza Qualifer #2

12-9-6

Snatch @ 155#

Muscle-up

*7min time cap

Time: 7:00+

This is heavy for that many reps. Took 3:45 and 14 pulls to get 12 reps. MU were 6,6. Finished at 5:05. Got 1 rep on 3 pulls into 9 snatches. Stopped at 7 min. No point, didn't want to get hurt.