12/28/16

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MFT #1095

BASIC

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The Accessory Test for MFT #1095 is as much about good positioning as it is shoulder endurance. Matt and Caroline cover a few tips that might help you PR this piece during this retest. Good Luck!

2017 Cycle 3 –ReTest Week Day 3

Compare to MFT #1060

Miss the Cycle 3 Podcast? Check it out HERE

1. Warm-up

Floss Quads Above the Knee

Then

2 Steady Rounds

Bike 1k

30 Alt Jumping Lunges

2. OLY

1RM MisFit Snatch Complex

Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat

Going light working back from back tweak:

65, 75, 85, 95

3. Met-Con

For Time:

100 Wallballs 20/14lb 10ft

100 Box Jump Overs 24/20″

Run 800m

Time: 12:56

Wb 50-25-25

Bjo as ub step ups

Run in sub 3

4. Accessory 

3 Rounds:

AMRAP 2 Minutes:

Max Rep Strict Handstand Push-Ups

Rest 2:00

R1: 14

R2: 11

R3: 8

12/26/16

Warm up:

3 rds

15 box step ups 24"

15 air squats

21-15-9

Cal assault bike

Pull ups

40 dus

Time: 8:21

My dus were TERRIBLE. Rest ub.

3 rds

1min assault bike for cals (rest 3)

23

18 

30

12/23/16

Tweaked back workout

10min z1 assault bike 

100 cals

5.3 miles

10min assault bike 

30 sec on

30 sec minor

138cals

6.0 miles

6min z1 assault bike

48cals

3.1 mile

15min KB mobility

3 rounds BL

Psoas

Iliacus

Adductors

***im standing completely straight after that***

12/22/16

1. Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3

150, 170, 185

2. Clean Pull
(100%/3)4

245

3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

185 for 3s

195, 205, 210

4. Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00

R: 0+13 burpees

Dus were pathetic

AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00

R: 1+3 burpees

AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees

Best dus all day but then back locked up after 2 DL so stopped

12/20/16

The next few weeks are high volume  and mid-to-high intensity weightlifting, with some heavy pulls and squat waves.  It’s likely to get a little spicy, but after this we will work through a classic “pre-competition” phase with lower volume and high intensity attempts.  It will culminate in a big test day.  I am excited to see what kind of reactions we get from it all.
- Beantown Barbell coaching staff

1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3

110,120,130,140

Missed reps 2,3 on second set

2. Snatch Pull
(100%/3)4

185

3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

225 for 5s

245,250,255

12/18/16

10min amrap

250m row

10 burpees over rower

R: 6+2 pulls on rower

12/15/16

1. Power Clean
(65%/2)3

165

2. Clean Pull
(75%/3)3

185

3. Back Squat
(65%/2)3

195

4. Metcon

30-20-10-20-30

Ring row

Slamball 30#

DL 135#

Push up

Time: 22:41

12/13/16

This is a scheduled deload week

1. Power Snatch
(65%/2)3

120

2. Snatch Pull
(75%/3)3

140

3. Overhead Squat
(65%/3)3

140

4. Conditioning
For time:
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (1.5/1 Pood)
30 Front Squats (115/80#)
30 T2B
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30 Double-unders

Time: 20:02

Wanted sub 15 but was unrealistic. Shoulda been sub 20 but 1 too many breaks on dus. Burpees took too long, shoulders were smoked

Fs in 10s. PP 10-7-7-6. DL in 10s, t2b in 10s. Wb 15-15. Rest ub.

12/9/16

1. Snatch
65%/3
70%/3
75%/3
80%/2
85%/1
90%/1
(80%/1)3

120,130,140,150,160,165,150

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
90%/1
(80%/1)3

160,170,185, 195, 210, 220, 195

3. Back Squat
(83%/3)8

250 (2min between sets)

4. Conditioning
Bar muscle ups

6-5-4-3-2-3-4-5-6

All ub

5. Metcon

For time:

800m run

3 ttb

6 CJ (135/95)

6 ttb

9 CJ

9 ttb

12 CJ

12 ttb 

15 CJ

15 ttb

Time: 11:12

CJ in singles, ttb ub. Run was conversational.

12/8/16

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

145,160,170,185,200

2. Front Squat
70%/5
(75%/5)3

170, 185

3. Conditioning
"Full Circle"
1500m Row
100 DU
50 Calorie Bike
100 DU
1500m Row

Time: 19:42

Rows were 5:27 and 5:41

Dus killed me: 3:00 and 2:20

12/6/16

2017 REGIONAL ATHLETES

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2

115,125,135,145,150

2. Snatch Pull
70%/3)4

135

3. Back Squat
70%/8
75%/8
78%/8

210, 225, 235

 
4. Conditioning
10min amrap:
20 Wallballs (30/20#)
20 KB Swings (2/1.5 Pood)
20 Burpees
20 C2B Pull-ups fat bar

R: 2+8 wallball

R1: 4:15

R2: 4:40

12/1/16

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

155,160,175,185

2. Clean Pull
(90%/3)4

225

3. Front Squat
(70%/5)4

170

4. Metcon

For time:

Bergeron Beep Test

3 rds:

7 thrusters 75#

7 pull ups

7 burpees

Then

Row 50 cals

Time: 4:53

BBT in 2:43 ub

11/29/16

1. Snatch
60%/3  
65%/3
70%/3
(75%/3)3

110,120,130,140

2.  Snatch Pull
(90%/3)4

165

3.  Back Squat
(70%/8)3

210

8min amrap

10 bj 24"

10 Kbs 53

R: 8+10+5

11/27/16

Warm up

3 rds:

Floss ankles

Row 500

Light good mornings

Metcon

7min amrap

7 powerclean 155

7 box jump overs 24"

R: 7+1 clean

Squat cleans

3x5 at 70%

175 as singles 

3 rds for time:

10 DL 275

10 lateral burpees

45ft handstand walk

10:02

All ub but bad hs walks

DB bench press

4x12

60,70,70,70 (only got 10 on last set)

11/26/16

2017 OPEN ATHLETES

1. Snatch
65%/3
70%/3
75%/3
(80%/1)3

120,130,140,150

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
(80%/1)

160,170,185,200

3. Back Squat
(75%/3)8

225

4.  Conditioning
4 RFT:
25 Calorie Row
25 Wallballs (24#)
25 C2B Pull-ups

Time: 19:10

Goal was sub 15.

Row in 0:56 then 1:03

Wb ub

C2b 13,12 then 10-8-7s

11/23/16

1. Clean & Jerk
60%/3+1
65%/3+1
(70%/3+1)4

155, 165, 175

2. Clean Pulls
(85%/3)4

210

3. Front Squat
(65%/5)4

160

4. 8min row z1.5

2132m

Hit 2k at 7:35 (153.9 pace)

11/22/16

1.  Snatch
60%/3
65%/3
(70%/3)3

115, 120, 130

2.  Snatch Pull
(85%/3)4

160

3.  Back Squat
(65%/8)3

195

4. Conditioning
5min 30/30

Air dyne

11/19/16 Gladiator Games

WOD 1

“Maximus”

7 minute time cap

1K Row

(Athletes may divide the row)

With the remaining time, both athletes will establish a 1 Rep Max Clean (any kind of clean).

Score #1 = 1K Row Time

Score #2 = Combined weight of 1RM cleans

1 minute transition

7 minute time cap

1K Row

(Athletes may divide the row)

With the remaining time, both athletes will establish a 3 Rep Max Shoulder to Overhead

Teams may come from the rack

Score #3 = 1K Row Time

Score #4 = Combined weight of the 3RM Shoulder to Overhead.

Row 1: 2:50.1 (we got 2nd by 4 sec)

Cleans: me - 235, Roy - 205

Row 2: 3:18

S2O: me - 185, Roy - 215

WOD 2

“Flamma”

5 min AMRAP:

5 Toes to Bar/Knee Tucks

5 Burpee Box Jump Overs 20″/ Burpee Step Ups 20″

25 Double Unders/Singles

Score #4 = total reps

5 min AMRAP:

5 Chest to Bar Pull Ups/Pull Ups

6 Partner Slam Ball Squat N’ Throw*   30#Slam Ball/20# Slam Ball

25 Double Unders/Singles

Score #5 = total reps

**With 8ft between partners, Athlete A does a squat with SB then tosses it to Athlete B = 1 rep. Athlete B then does the same. No rep if the SB is dropped while catching.

No rest/transition time between the 5 minute AMRAPs. Athletes may divide the work up as they see fit.

R1: 290 (3rd place), 8.28 rounds

R2: 293 (5th), 8.13 rounds

WOD 3:

“Spartacus”

10 minute AMRAP:

Athlete A will swim 50m  (their choice of style)

While Athlete B completes an AMRAP of Axel Bar “DT” 95/65

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

Athletes will switch after every 50m swim

Score #6 = total meters of swim

Score # 7 = total rounds/reps of “DT”

Swim total: 450m (Roy 5, me 4), 2nd overall

DT total: 260, 7th overall

Overall Place: 6th of 28 (2nd of the Northlake Teams)

11/18/16

Today is the first test day for the Snatch and Clean & Jerk and it is the end of our first 4 week cycle since collaborating with Fred Callori and Beantown Barbell Club.  If you hit the 90% lifts, then consider going to 94%, 97% and then a shot at a PR.  Please follow the prescription carefully and do not exceed more than 3 attempts at a heavy lift in either the Snatch or Clean & Jerk.  Have fun! Post results to the comments, including achieved percentages relative to your targets or previous PRs. The next cycle will be a longer one that starts next week.

2017 REGIONAL & OPEN ATHLETES

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)

115,125,130,140,150,160, 165, 170, 175

2.  Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)

145, 160,170,180,205, 210, 220, 225

11/17/16

1.  Clean & Jerk
60%/2
65%/2
(70%/2)3

135, 145, 155

2.  Clean Pull
(80%/3)4

195

3.  Front Squat
(70%/3)4

175

4. Metcon

“Flamma”

5 min AMRAP:

5 Toes to Bar/Knee Tucks

5 Burpee Box Jump Overs 20″/ Burpee Step Ups 20″

25 Double Unders/Singles

Score #4 = total reps

5 min AMRAP:

5 Chest to Bar Pull Ups/Pull Ups

6 Partner Slam Ball Squat N’ Throw*   30#Slam Ball/20# Slam Ball

25 Double Unders/Singles

Score #5 = total reps

I did 2.5 min of each cuz it's a partner wod

R1: 2+5 t2b

R2: 2+1 c2b

11/15/16

**DELOAD**

2017 REGIONAL & OPEN ATHLETES

1.  Snatch 
60%/2, 65%/2; (70%/2)3

105, 115, 125

2.  Snatch Pull
(80%/3)4

140

3.  Back Squat
(70%/3)4

210

4.  Conditioning
With a running clock
A.  AMRAP 5 of Burpee BJ Overs, 24/20
Rest 5:00

61 ub. 7 rep increase from January.

B.  AMRAP 1 of Max Unbroken Pull ups

50 ub. My PR by 9 reps

11/12/16

Gauntlet

30 wb 30#

10 burpee

30 t2b

10 burpee

30 sdhp 95

10 burpee

30 cal row

10 burpee

15 clean and jerk 115

10 burpee

15 powersnatch 115

Time: 14:50

Partner 1 starts and partner 2 cannot start until partner 1 is finished with wb. Partner 2 cannot move on to next movt until partner 1 is finished with that movt.

Wb ub

T2b 20-6-4

Sdhp 10-5s

C&J singles

Snatch singles

11/11/16

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1

120, 130, 140, 150, 160, 165

2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1

145, 160, 170, 180, 205

3.  Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2

180, 210, 225, 240, 255

4. Wod

3 rft

20 hspu

50yd prowler w/2 plates, push at march pace down, rope pull double hand back

15 cal assault bike

50 dus

Time: 14:24

Hspu ub, 10-7-3, 5s. Dus broke 1x, ub, broke 1x.

11/10/16

1.  Clean & Jerk
60%/3+1 - 135
65%/3+1 - 145
70%/3+1 - 155
75%/3+1 - 165
(80%/3+1)2 - 185

2.  Clean Pull
(95%/3)4 - 235

3.  Front Squat
(78%/4)5 - 190

4. Airdyne

10min of 30 on/30 off

11/8/16

1.  Snatch
60%/4 - 105
70%/4 - 125
75%/4 - 130
(80%/4)2 - 140

Missed 4th rep on 1st set at 80%

2.  Snatch Pull
(95%/3)4 - 165

3. Back Squat
(80%/4)5 - 240

11/5/16

Birthday Tim

See pic

We switched it to 1 round for time, then mile.

Time: 21:17

Mile: 8:33

Ub thru burpees

Pull ups 15-15-12

Push ups 12-10-7-5-4-4

Slamballs were horrible. I broke 4 times. Not cuz they were hard but cuz my pinkies were taped and I couldn't feel it.

Sit up ub

Wall ball 21-21

Cals in 2:03

11/4/16

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1

120, 130, 140, 150, 160

2.  Clean & Jerk
65%/2
70%/2
75%/2
80%/1
85%/1

145, 160, 170, 180, 190

3.  Back Squat
60%/3
70%/3
75%/3
(80%3)3

185, 210, 225, 240

4.  Conditioning
AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)

R: 3+4 DL

Dus ub on first set then a couple breaks each

Wb were 30 then 15-15

DL 10-5, 8-7, 7-5-3, 4 singles

11/3/16

1.  Clean & Jerk
60%/3+1 - 135
65%/3+1 - 145
70%/3+1 - 160
(75%/3+1)2 - 170

2.  Clean Pull
(90%/3)4 - 205

3.  Front Squat
(75%/4)5 - 185

4.  Barbell Conditioning
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

3 rounds at 95, 3 at 115. Ub

11/1/16

1.  Snatch
60%/4 - 105
65%/4 - 115
70%/4 - 125
(75%/4)2 - 130

2.  Back Squat
60%/4 - 180
70%/4 - 210
75%/4 - 225
(80%/4)2 - 240

3.  Conditioning
10RFT:
7 DL (95/65#)
7 Front Squats
7 Push Jerks

Time: 10:47

Ub reps. Did 5 sets in 4:41. Last 5 were break after DL 

 

10/30/16

For time: 

30-20-10

Row cals

T2b

Time: 6:12

Cals ub. 30 in 0:57.

T2b 15-8-7, 5-5-5-3-1-1, 10 singles

2 Rounds For time:

25 bar over burpees

25 cal assault bike

Time: 6:36

Ub

10/28/16

1. Snatch
65%/2. 115
70%/2. 125
(75%/2)3. 130
(80%/1)4.  140 missed 3 rep cuz got lazy

2. Clean & Jerk
65%/2. 145
70%/2. 155
(75%/2)3. 170
(80%/1)4. 180 crappy split on 3 set

3. Back Squat
60%/3. 180
70%/3. 210
(75%/3)2. 225
(80%2)2. 240

4. Metcon

For time:

Run 800

30 dus

20 DL 185

Run 800

20 dus

10 DL 185

Run 800

10 dus

5 DL 185

Run 800

Time: 18:02

DL ub, dus broke more than I wanted. Shouldn't have broken at all. Slow runs.

10/27/16

1.  Clean & Jerk
60%/2+1 
65%/2+1
70%/2+1
(75%/2+1)2

135, 145, 160, 170, 170

2.  Clean Pull
(85%/3)4

190

3.  Front Squat
(70%/4)5

180

4.  Conditioning
AMRAP 20:
5 C2b
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row

R: 7+4 squats

Ub except last set push ups 5-3-1-1

10/25/16

Tuesday - 10.25

AMRAP in 25 minutes

From 0:00-5:00

16 calorie Row

16 Box Jumps (24/20 in)

From 5:00-10:00

16 DB Thrusters (#25)

16 Pull Ups

From 10:00-15:00

16 Burpees

16 Dumbbell Snatches (#40)

From 15:00-20:00

16 Mountain Climbers

16 Kettlebell Swings (#53)

From 20:00-25:00

16 Push-Ups

16 Sit-Ups

*With a running clock, perform as many repetitions as possible (AMRAP) of each section, during the time allotted. Score is total number of repetitions (1 calorie on the rower = 1 rep).

Thruster set: 3+6 ub

Burpee set: 2+13 db snatch ub

Mtn climb: 4+7 Kbs ub

Push ups: 3+13 push up broke on second set of push ups on.

Row: 2+4 cals ub

Total reps: 499

10/21/16

12min amrap

12 wallball 20

12 push ups

12 slamball 30

15 cal assault bike

R: 5

12min emom

3 strict muscle ups

6 kipping hspu

3 rounds:

2 tgu ea arm 53#

12 ghd

30 sec front plank

15 sec side plank ea side 

10/20/16

3 rounds:

15-12-9

Db box step ups, 35 ea hand

Front squat 165

Rest 2min

R1: 8:33

Fr sq 5-5-5, 6-6, 5-4

Dropped to 135

R2: 6:52

8-7, 7-5, 9

R3: 6:21

10-5, 12, 9

HAPPY 6th BIRTHDAY NATALY!

10/18/16

For time:

27-21-15-9

OHS 95

Bar Over Burpees

Time: 13:43

Slight back tweak in the 21 set of OHS. Killed a minute working that out.

OHS were 15-6-6, 8-7-6, 8-7, 9

10/15/16

18min amrap

15 box jump over 24

12 Kbs 70

9 ring dips

R: 9+3 bjo

10/14/16

12 min emom

Odd: 4 strict mu

Even: 10 bb glute bridges 135

10min amrap

10 kb snatch

10 t2b

12 abmat sit ups

12 cal assault bike

R: 4+12 abmat

All ub til last set t2b were 6-1-1-1-1. That killed my chance at the bike.

16min emom (1 movt per min)

12 ring pull up

12 hr push up

12 row up (ring row but with bb)

12 ring dips

Brutal

5 rounds:

Prowler push 50 yds w/45

50 yd sprint

90sec rest

I sat out the 3rd round. Brutal

10/13/16

"Glenn"
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs (30 alt grip rope pull ups)
1 Mile Run
100 Burpees

Time: 33:29

Grace as singles in 4:35

Mile in 7:45

Rope pull ups in 3:33

Mile in 7:44

Burpees in 8:50 as 50 ub then 10s

Rest of time was transitions

10/11/16

Strict press

10x95

5x115

5x135

4x135

3x135

1.  Conditioning
EMOMx21
Min 1:  10 RDL 205
Min 2:  10 Kipping HSPU
Min 3:  50 Double unders

All DL and hspu ub. Dus did 3 sets ub.

10/8/16

Partner wod

For time:

60 burpees

10 hang squat cleans 185

20 c2b

15 hsc 165

50 box jump overs 24"

20 hsc 135

100 slamball 50#

60 burpees

Time: 21:00

Slamball were brutal, all 10s

185 I did 8 singles

165 in 3s 

135 in 5s

10/7/16

12min emom

Even 3 OHS 95

Odd 6 strict hspu

Did 4 set ub hspu then 5-1, 3-1-1-1

10min amrap

10 oh walking lunge 95

10 wallball 20#

10 c2b

10 bar over burpee

R: 4+1 wallball

For time:

T2b 12-10-8-6-4-2

Row 18-16-14-12-10-8

Time: 6:27

3 rounds

4 tgu each arm 53#

15 ghd

Ring L-sit 15sec

10/6/16

Hang squat clean

5x3 at 65%

165

800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deadlifts
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX - 225/155

Time: 19:28

DL 13-12, 10-10, 10-5, 10

10/4/16

1.  Conditioning
5 Minute Window:
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU

R: 2+4 thrusters

5 Minute Window:
100 Double Under buy in
9 Thrusters (115/80), 12 TTB

R: 2+1 thrusters

5 Minute Window:
50 Double under buy in
6 Thrusters (135/95), 12 PU

R: 2+3 thrusters

10/1/16

Back squat 60%

8x3 for speed

185

For time:

80 dus

60 slamball 30#

50 box jump 24"

40 Russian Kbs 70#

30 goblet squat 70#

20 push ups

10 c2b

Time: 11:29

9/30/16

12min emom

Even: 3 low grip TB DL 315

Odd: 3 strict muscle ups

Low grip is WAY heavier

12min amrap

6 bar muscle ups

12 wallball

30 dus

100m run

R: 5+2 mu

6 rounds (work every 4min)

2 way prowler (50 yds)

15cal assault bike

12 burpee to 6" target

R1: 2:16

R2: 2:32

R3: 2:55

R4: 2:50

R5: 3:04

R6: 2:40

This was brutal. Wanted to quit at 3 rounds.

Core

3 rounds

15 ghd sit ups

20 ring cannon ball twists

9 hollow rocks

9/29/16

10min emom

All in same minute

8 wallball 20#

7 slamball 30#

6 burpees

This was good tough work from 6 on. Had from 15 to 11 sec rest each set.

6min emom

All each minute

10 Russian Kbs 62#

10 db thrusters 25# ea

This was hard after 2 sets. Did 4 in 4 min. Finished 5th round in +3 sec, last round took 2 min.

9-27-16

5. Met-Con 
For Time:
21-18-15-12-9
Burpee to 6″ Target
Kettlebell Snatch 70/53lbs
Chest to Bar Pull Ups

Time: 19:27

This was tough breathing between Burpee and Kbs.

Kbs 7-7-4-3, 9-9, 7-8, 6-6, 5-4

9/23/16

6min emom

3 front squat 185

12min emom

Even: 4 powersnatch 95

Odd: 1 strict muscle up + 5 strict ring dips

Powersnatch

5x2 at 75-80%

135, 145, 155 for 3 reps

12 min amrap

5 muscle ups

15 abmat sit ups

10 kb snatch total single arm 53

12 cal assault bike

R: 4+4 cals

9/22/16

Conditioning
1 Round:
800 Meter run
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Run
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Run
20 DU, 9 HPC (135/95)

Time: 23:21

Hpc in 7s, 8-7, 9s

Was going about 70% throughout. Not good sleep last night.

9/20/16

With a running clock...
AMRAP 5:
50 WB Buy-In, 20#
12 DL (185/135), 12 Barbell Burpees

R: 2+12+1 burpee

All ub including wallball

... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees

R: 2+9+1 burpee

All ub

... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees

R: 3+3 Dl

Ub sets with rest between

9/17/16

9min amrap

10 Kbs 53

10 box jump 24"

10 Kbs

10 burpees

R: 4+5 burpees

10min amrap

TGU 44#

Alternating arms

Total: 24

9/16/16

12min emom

Even Trap Bar DL x3

3x345 for 3 sets then 1 set each of 355, 360, 375

Odd Strict Muscle Up x2

12min amrap

5 bar muscle up

10 wallball 20

10 slamball 30

15 cal assault bike

R: 4+11 cals

I gave in to my weak mind. I could've pushed thru to complete if I ignored pain.

3 rft:

20 yd plate push

3 rope climb

12 cal row

Time: 6:20

9/15/16

Back squat

4x4 225

For time:

750m row

200 dus

30 burpees over the rower

Time: 8:22

Row in 2:30

Broke a million times on dus and finished at 6 something.

Burpees ub in less than 2 min

9/13/16

Front squat

5x95

5x135

5x165

1.  Conditioning
With a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU

R: 1+7 dus

HSC ub, row in 2:34

Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU

R: 1+8 hsc

Hsc 5-4, 5-3. Row in 1:44

Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (165/65), 25 DU

R: 1+3 hsc

Hsc 3 then 6 singles, then 3. Row in 0:50

9/9/16

15min GOAT gymnastics steady

10 UB Hspu

10m Handstand walks

R: 3

15min amrap

2 rounds Cindy

400m run

R: 3+3 squat in first round Cindy 

16min emom

15 cal row

12 burpee to 6" target

I did 8 min, rested min 9, did 3min, rested min 13, then finished.

9/8/16

Back squat 

4x4 70%

210

Conditioning

With a running clock...

AMRAP 5:

21 Cal Row

21 DL (95/65)

Rest 5:00

R: 2+20 DL

Ub

AMRAP 5:

15 Cal Row

15 Front Squat (95/65)

Rest 5:00

R: 2+15cals

Fs 10-5

AMRAP 5:

9 Cal Row

9 Thrusters (95/65)

R: 3+9cals

Ub

9/6/16

Back squat

5x5 60%

185

Conditioning
"DVB"
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots, 20
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Time: 31:22

All ub. Did 2 rope pull ups each arm each set cuz no rope climbs

Ran mile in 8:30. Finished first set in 17:25.

9/3/16

3 Rounds For time with 1:1 work:rest:

Using one bar

30 DL 185

20 front squat from floor 165-155-145

10 powerclean 165-155-145

R1: 7:01

DL ub in 59, fs 5s, pc singles

R2: 7:46

DL 15-15 in 1:17, fs 5s, pc singles

R3: 6:42

DL 15-15 in 1:11, fs 5s, pc singles

9/1/16

10min amrap

2-4-6-8-10...

Alt db snatch 50#

Wallball 24#

Box jump 24"

R: 14+6 snatch

15min amrap

20 slamball 25#

40 dus

100ft bear crawl

10 ring push ups

R: 5+9 slamball

All slamball ub

Dus ub for 2 sets 

Rest ub

8/30/16

Warm up

3 steady rounds

10 Kb single leg rdl 35

10 push ups

250m row

1.  Conditioning

"Twister"
Running Clock...
at the 0:00
4 RFT:
10 Power Snatch, 75
10 Bar Burpee

Time: 6:44

at the 10:00
2 RFT
15 Power Snatch, 95
15 Bar facing Burpees

Time: 5:10

at the 20:00
1 RFT
30 Power Snatch, 115
30 Bar Burpees

Time: 6:48

8/28/16

90sec emom (3,2,1)x3

Front squat

205, 215, 225

Squat Clean w/2 sec pause below knee

Work to heavy

135, 165, 185, 205, 215, 225

Got under 225 but couldn't stand up

30min running clock

5min amrap

15 cal assault bike

10 t2b

R: 4+4cal

5min rest

5min amrap

10 cal aab

15 Kbs

R: 3

5min rest

5min amrap

15 cal row

10 thrusters 95

R: 2+7 cal

Wuss, 5-5 thrusters 

5min rest

5min amrap

10cal row

15 Powerclean 95

R: 2+10+10

8-7, 5s, 10

I was mentally weak on last 2 amraps

8/27/16

800m run warm up

20min partner amrap

150 dus

50 hspu

50 front squat 115

50 g2o 115 (c&j)

50 burpees

50 wb sit ups

Total: 1+12 front squat

8/25/16

Warm up

3 steady rounds

10 lateral goblet lunge 35

15 wallball 20

15 cal row

8min amrap

10 box jump over 24"

2 hang power snatch 115

10 bjo

4..

10 bjo

6...

Total: got 6 snatch into 12

Death by pull up an t2b same minute

Total: 3 t2b into 11 set

8/23/16

1. Warm-up
Pigeon Pose 2:00/side
Upper Thoracic Mobility
Then
3 Steady Rounds:
12 Single-Leg Kettlebell Deadlifts
24 Calorie Row
12 Perfect Kipping Handstand Push Ups

"Mini Pennies"

4 rft:

6 squat clean 165

9 c2b

200m run

Time: 11:56

Missed 1 clean, 4th rep in 3rd set out front.

8/20/16

Partner wod, you go, I go

20min amrap

20 wallball

10 box jump 24"

100m run

At 20min run an 800.

R: both finished 6 and I finished bj in 7th with 19sec left.

We won 800 by 30 sec

8/19/16

10min amrap

3 strict muscle ups

40sec hollow hold

R: 5+3 mu

All mu ub except 2nd set was 2,1. Two sets of ub hollow hold then broke.

8min amrap

Wall facing stric hspu

21

5,4,3,3,2,2,2

For time:

30 powerclean 70%

30 burpee to 6" target

30 cal assault bike

Time: 7:10

Clean weight 170#

3 then all singles in 3:17

Burpee ub at 5:25

Assault bike 72rpm in 1:33

8/18/16

Death by...

...Box jump 24"

Was in the air for the 25th bj of 25 set at time

...Burpee

Finished 16

...Wallball 24#

Finished 18

Total reps: 632

Bj: 325

Burpee: 136

Wallball: 171

Formula: n(n+1)/2

8/16/16

3 sets 10 strict pull up

Ub

20min amrap

15 cal row

15 box jump over 24"

15 kb goblet squat 70#

All ub

R: 6+7 bj

8/13/16

10 steady rds:

5 strict pull ups

10 Arnold press 25#

10 push ups

25 dus

All ub. Lost count of rounds, definitely did 10 but may have done 11 or 12.

8/12/16

8 min 

Max strict hspu

Total: 37

10,5,4,4,3,3,2,2,2,2

18min emom

8 muscle up

10 burpee to 6" target

40 sec front plank

Mu 8,8,6,6,6,6

12min assault bike

30sec 85%

30sec 50%

85% was 70 rpm

Total cals 153

8/11/16

40min amrap 85%

5 burpee pull ups

20 powerclean 135

30 wallball 24#

40 box jump 24"

50 dus

1000m row

R: 2+577m

Brutal

1st R: 10, 10 clean, 30 wb

2nd r: 8-7-5, 10s

3rd r: 5s 10s 

8/9/16

Warm up

3 steady rounds

250m row

15 dbl kb front squat 35#

12 pull ups

5 rft

5 front squat 135

10 t2b

10 box jump 24"

100m run

Time: 10:18 ub

8/5/16

DL 5x5

315

365

345

355

355

21 min emom

7 muscle up

100m run

40 hollow body hold

Mu were ub in 4 sets of 7, 3 sets of 5

10 min row of

:30 at 85%

:30 at 50%

Brutal, no power. 2464m

20m hs walk

8/4/16

10 min emom

10 Russian Kbs 70#

10min amrap

9 DL 275

12 bar Facing burpees

200m run

R: 3+9+12+100m

All ub, last run to DL took a tad too long, cost me set 4

8/2/16

Max back squat

275, failed 295, confident I would've hit 285.

Wod

The Chief

5 rounds

3 min amrap

3 powerclean 135

6 push ups

9 air squat

Rest 1 min

R1: 5+3+6

R2: 5+3+4

R3: 5

R4: 5

R5: 5

7/30/16

Partner: Jason Reutter 

Time: 19:27

7/29/16

1. Warm-up*

Hip Extensions 1?15 with a 20/14lb medicine ball hugged to chest

Then 3 rounds:

15 Russian Power Swings 70/53lbs

10 Burpees 

2. Squat Clean ladder

Add 10lbs every minute til fail:

185, 195, 205, 215

Stopped at 215 cuz felt back tweak

3. Met-Con *

2009 Games Final

15 Power Cleans 155/100 (8-7)

30 Toes to Bar (10s)

30 Box Jumps 24/20 (ub)

15 Muscle Ups (5-5-3-2)

30 DB Push Press 45s (10s)

30 Dus (1-1-2-26)

15 thrusters 135 (3s)

30 pull ups (10s)

30 burpees (slow terrible)

300' ohwl 45 (50s)

Time: 26:35

7/28/16

21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU

Time: 11:57

Hpc were 21, 8-7, 5-4

Bob were ub

Dus were real broken. That's what killed my time.

Was done with 21 hpc and bob in 2:26, finished 100 dus at 5:00.

7/21/16

150 Double unders
50 Wall Balls 24#
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls

Time: 10:48

Wb ub

7/19/16

7 rounds:

2min cap each movt:

Max row meters

10 t2b then dus to :30 left

30 ring push ups

Hit 500m 1-4,7

T2b ub

Push ups ub, 10-10-5-5, 10-10-5-5, then smaller but got 30 every round

7/18/16

Warm up 

3 rd

100m run

Bear crawl

Walking lunge

5 inch worm push ups

5 jumping squats

8 min emom

1 back squat 80%

245

1min amrap

100m run

10 burpee box jump 24"

15 push press 95#

Rounds: 4+10 push press

Pp were 15, 15, 10-5, 10-5, 5-5

7/17/16

Warm up

2 rd

100ft walk lunge

400m run

Then 

10 light kb thrusters 35#

Push jerk

4x4 80%

185

5 rft

12 squat 185

12 c2b

Time: 11:05

Squats as 6,6. All c2b ub

Forward facing sled pull (sprint)

75m x7

2-5min rest

90#

7/15/16

Warm up

3 rounds:

15cal row

10 goblet squats 70#

5 glute ham raise

5min emom

5 Dl 75%

315

3 rft

1k assault bike

25 Kbs 70#

20 walking lunge 70#

Time: 14:10

Kbs were ub, 15-10, 10-8-7

All lunges 10,10

5min cap

15-12-9-6-3

Cal row

Hr push ups

Time: 4:38

7/14/16

20min z1 row

7/13/16

5min emom

Dl 5x275

15min cap

10-8-6-4-2

Powersnatch 115

200m run

Time: 7:33

10, 4-4, 3-3, 4, 2

7/12/16

Strict press

4x5

95

115

135

155 for 2

4 rft:

12 Dl 205#

12 burpees

12 Kbs 70#

12 wallball 24#

Time: 11:51

Ub with rest during transition 

7/8/16

Crossfit Bangor drop in

Warm up:

2min amrap w/70# kb

6 kb Dl

6 Russian swings

6 burpees

R: 3+1 Dl 

Warm up:

3 rounds w/BB and 24" box

5 Dl

5 bj

5 good morning

5 step ups

Warm Up Deadlift: 5-10min

• No specific rep goal, be smart, warm up properly and find a good weight to move through the workout with good form!

Weight: 10x135, 5x225, 5x275, 3x305

 

Incentive

21-15-9

Deadlifts 225

Box Jumps 24

Every 2min until workout is complete

1 Rope Climb

• 15min cap

Time: 4:37

Unbroken. Wanted to be done before 4 but missed by 4 box jump. I messed up my first rope climb, couldn't get feet right so did legless.

7/7/16

Crossit Bangor drop in

Warm up

With a partner alternate

6 calls on rower (for 36 cals)

1 wall walk up

15min build:

5 push jerk + 1 split jerk

95, 115, 135, 155, 175, 195

Wod

12min cap:

500m row buy-in

50 hspu

150m run every time you break

Time: 9:22

Row was 1:42. I would've been a minute faster but I did one hspu and fell cuz I was too close to the wall. Then did sets of 15, 15, 11, 8.

7/6/16

100 push ups

7/5/16

40min paddle board

100 paddle board push ups

100 paddle board squats

6 paddle board burpees

100 strict diving board pull ups

7/4/16

100 push ups

30 strict diving board pull ups

7/3/16

10 rft

10 push ups

10 burpees

15 squats

30 strict diving board pull ups

7/2/16

100 push ups 

30 strict diving board pull ups

7/1/16

3 mile run

100 push ups

6/28/16

Back squat

5x4 at 82.5%

245

For time:

60 wb

60 ring push up

2k row

Time: 13:57

Wb UB

Rpu in 6s (4:00)

Row in 7:47

6/25/16

3 rounds

Airdyne 3min at 

30on 75%

30off 50%

100 dus

40 push ups

Time: 21:52

Push ups 10s for 1st, 10,10,5,5,3,2,3,2 for 2nd, 8 then 3,2

Dus broke 4x each. Last set was 51, 47

Did 80 more push ups

50 normal grip 10,10,10,10,4,3,3

30 close grip 10,10,5,3,2

6/24/16

Warm up

3 rounds

40 ft handstand walk

10bb good morning

3rd hs walk UB

5min emom

6 DL at 70%

305

Wod

Run:

800x2

3 min rest

400x4

2 min rest

200x6

1min rest

3:12, 3:03

1:32, 1:37, 1:35, 1:35

:38, :38, :39, :38, :37, :32

Wod 2

30 cal row

5 rope climb 

Rest 60sec

24

4

18

3

12 

2

6

1

Total time: 12:59

6/23/16

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%

95 for 3 sets

115 for 3 sets
 
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%

165 for 2 reps each set

C. At the 20:00
Death by Kipping HSPU
On the first minute do 1 hspu, 2 on the second, 3 on the third.... until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don't need to be unbroken.)  

Finished 10 set, all UB except 10 was 5,5. Got 3 reps into 11.
 
2.  Conditioning
5 RFT:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
7 C2B Pull ups

Time: 11:15

All UB but moved slow and rested a lot in transition.