7/2/15

Run 800

10 power clean 75

10 pc 95

10 pc 135

5 pc 165

5 pc 185

My brand new again faster bar is amazingly smooth! I should've been using it a lot more over the last year.

20 min alternating EMOM

7 power clean 135

10 burpees

Pc UB, burpees UB btw 26-29 sec per round. I felt great and explosive. The kettle bell work is really making a difference.

3/17/15

A1. Powerclean 80% 3 x 5 - 215

Singles

A2. Strict HSPU - 3 x 5.5.5; rest as needed b/t clusters + 2min

15 sec 1st set

30 second

45 third

B. Ring Dip - 3 x 5.5.5.; rest as needed b/t clusters + 2min

10 sec first set

10 sec

10 sec

+
5min AMRAP @ EN3 pace (160-175 BPM)
20cals AD
10 KB Swings @ 2p
Rest 2min

R1: 4+3 cals, avg hr 160, peak 168, cals 83, rec 49

R2: 3+14 cals, avg hr 161, peak 171, cals 74, rec 48

5min AMRAP @ EN3 Pace
20cals Row
10 Burpees
Rest 6min
x2 rounds

R1: 3, avg hr 155, peak 171, cals 97, rec 49

R2: 3+2 cals, 159, peak 173, cals 62, rec 48

+
Row/AD - 10min @ easy recovery pace

8/14/14

IS Strength

+

For time:

50 DB GTOH @ 65#

50 GHD Sit-ups

50 Box Jump Overs @ 24"

50 Burpees

Time: 14:46

All ub except ghd were 25,10,8,7 with about a minute and 20 sec of rest in there.

Db snatch: 3:49

Ghd: 7:56

Box jump: 10:56

Burpees: 14:46

Back got real tight on ghd

+

For time:

100cals AD

300 Double-unders

100cals Row

Time: 17:55

Ad: 5:40

DUs: 6:10

Row: 5:30

DUs were awful, biggest set was 28

7/18/14 pm

CE seminar til 9am - 7pm

@85% effort

20 UB KB Swings @ 53#

20 UB Wallball, 24#

20 Burpees

20cals airdyne (no counter so rode for 1 min each round)

Rest 3min

x5

R1: 3:35

R2: 3:30

R3: 3:23

R4: 3:25

R5: 3:24

This was what u needed after 8 hours in the chair.

4/8/14 am

AM

Airdyne 90sec @ 85%

15 Burpees

Rest 60sec

x6

Total time (with rest): 18:38

Avg hr 159, max 175/min 96, cals 367, rec 39

R1: 2:14, ahr 144

R2: 2:17, ahr 155

R3: 2:18, ahr 158

R4: 2:17, ahr 161

R5: 2:16, ahr 164

R6: 2:14, ahr 165

This was good work. Legs felt good. Good lung burn.

9/21/13

15min AMRAP @ 85%

400m Run

10 Thrusters @ 75

10 Pull-ups

Rest 10min (20g carbs + 10g BCAA)

R: 5+100m

All UB. Ran at an avg of 2:06

Avg HR 162, max 180/min 109, cals 294, recovery 41 beats in 2 min (171-130).

R1: 2:37, avg hr 145

R2: 2:52, avg hr 160

R3: 2:53, avg hr 165

R4: 2:57, avg hr 168

R5: 2:51, avg hr 171

R6: 0:45, avg hr 173 (100m)

I felt great on this throughout. Got on the bar right away off the run every time and straight to pull ups after.

+

15min AMRAP

500m Row

10 Snatches @ 75

10 Burpees

Rest 10min (20g cabs + 10g BCAA)

R: 4+176m

All UB except last set of snatch 5,5. Row pace for entire was 1:58.

Avg HR 164, max 174/min 126, cals 321, recovery 35 beats in 2 min (169-134).

R1: 3:21, avg hr 154

R2: 3:31, avg hr 165

R3: 3:37, avg hr 168

R4: 3:46, avg hr 168 (broke snatch 5,5)

R5: 0:45, avg hr 170 (176m)

Really focused on setup on snatches so my low back wouldn't be smoked for dead lifts next amrap. Did great. Back was fine. 

+

15min AMRAP

20 Cals Aridyne

10 Deadlit @ 205

10 Box Jumps @ 24”

R: 6+20cal+ 8 DL

UB, stepped down all box jumps.

Avg HR: 165, max 175/min 154, cals 281, recovery: 50 beats in 2 min (173 to 123). Avg watts 221

R1: 1:57, clock didn't record first round

R2: 2:06, avg hr 158

R3: 2:20, avg hr 163

R4: 2:28, avg hr 164

R5: 2:28, avg hr 166

R6: 2:22, avg hr 168

R7: 1:22, avg hr 172 (20 cals +8 DL)

No back tightness or anything. Focused on dead lifting with my glutes and stepped down all jumps. Feel awesome.

8/31/13 testing day 5

10 min amrap

10 kbs 62#

10 burpees

R: 10+2 kbs

This was good. Hit my goal of 10 rounds. Got tough for last 3 rounds. Did all UB. 4 sec burpees till last 3 rounds.

Avg HR: 164, max 174/min 110, cals 214

This was done up in the blue ridge parkway at a log cabin were staying at w my relatives from Germany. Been sleeping poorly and lounging around and eating crap. So I'm pretty happy with that. Like I said, hit my goal.

5/11/13

Saturday 130511 @ 11:00am

Warm-up

10 min z1 airdyne

+

2 Rounds of:

10 Squats

10 Push-ups

10 Sit-ups

 

MAP7, seperate into group A,B,C; rest 3min B/T each

A. 10min AMRAP of:

10 KB Swings @ 62# 

10 Burpees

R: 9+10+1/2 a burpee

+

B. 10min Row for MAX DISTANCE (sub Airdyne if not enough rowers)

2528m (1:58.7 pace)

+

C. 10min AMRAP of:

10 Slamball

10 T2B 

R: 9+3

10 min z1 airdyne

5/4/13

For time:

100 Thrusters @ 95 - 10:49
10,10, all 5s

100 Pull-ups - 18:15
10, 8s thru 58, 6s to end

100 Double-unders - 21:18
27, 36, 2, 2, 2, 31

100 Burpess
All 10s except did 20 from 70-90

Total: 30:56

+

10 min z1 airdyne

3/19/13

Training Group:
Power Clean clusters - 3 x 1.1.1.1.1 (heavy - choose weight based on feel); rest 10sec/2min
225 (missed last 2 of 3rd set)


3 Rounds:
400m Run
10 sdhp 95#
200m Run
20 Burpees
100m Run
30 DUs
Rest 1 min
R1: 5:24
R2: 5:20
R3: 5:23

2/15/13

AM
A. Jerk Drills - 5 x 5 (light)
B. Clean & Jerk - 3 x 1 (80%) 210
C. Snatch - 3 x 1 (80%) 155
D. Banded Back Squat – 8 x 3 (light, fast, explosive); on the minute
135

For time:
25 Double-unders
30 HSPU
50 Double-unders
20 Deficit HSPU (25# plates)
75 Double-unders
10 Deficit HSPU (45# plates)
100 Double-unders
Time: 10:57
Hit 68 straight DUs last set

PM
7min AMRAP of:
3 KB Snatch @ 53# (each arm)
3 Burpees (open standard - touch 6" above reach)
6 KB Snatch @ 53# (each arm)
6 Burpees (open standard - touch 6" above reach)
9 KB Snatch @ 53# (each arm)
9 Burpees (open standard - touch 6" above reach)
12 ...
12 ...

R: 7 Burpees into 15

12/11/12 AM

OLYMPIC
Power Clean + Hang Squat Clean - 5 x 1 + 2 (work to heavy)
165, 185,205,225,235(fail)


Jerk - 3-5 x 1 (65%), 3 x 1 (work to heavy)
135x3, 3x165x1, 205,235,255(fail)

Work at 65% until technique feels sharp then work up to heavy in 3 sets

STRENGTH
Strict Press - 3 x 8 (72%) 135

CONDITIONING
3 Rounds
250m Row
6 Hang Clean & Jerk @ 155
8 Burpees
10 Box Overs
250m Row
Rest 5min

R1: 3:21
Dropped to 135 C & J for last 2 sets
R2: 3:17
R3: 3:33

11/21/12

Wednesday
Core - L-Sit hold 3 x 30 seconds, Front Lever Hold 3 x 5 seconds
Weak Skill - Pistol 2 x 10/leg unbroken

OLYMPIC
Split Jerk - 7 x 1 (heaviest possible)
185,205,215,225,235,245

CONDITIONING
30 Reps for time of: Squat Clean @ 155
Time: 5:50

Rest 3min
3min AMRAP of: Burpees
Reps: 60

Rest 3min
3min Max Cal Row
Calories: 65

11/7/12

STRENGTH
4 Rounds of:
Deadlift - 5 (80%) 340
Push Press - 3 (80%) 175
Rest 90 seconds

CONDITIONING
Part 1
3 Rounds on 3 minutes
5 Hang Clean & Jerk @ 155
5 Bar Muscle-ups
5 Burpees
15m Farmers Carry @ 100# each hand
R1: 50.3
R2: 46.1
R3: 46.4

Part 2
2 Rounds on 3 minutes
7 KB Swing @ 80
7 T2B
7 Burpees
15m Butcher Push 210#
R1: 47
R2: 47

Part 3
500m Row - max effort - 1:37

10/10/12

Snatch
3x1 80%: 155

Clean and jerk
3x1 80%: 195

Snatch pull
3x2 90%: 185

Every 2 min for 8 min:
3 box jump 34"
6 Burpees
9 t2b

Time: 38, 36, 34, 32

10/8/12

Snatch
2x1 at 80% - 155
1x1 at 85% - 165
1x1 at 90% - 175 (2 fails)

Clean and Jerk (same scheme as above)
195, 205, 215

Front Squat
4x1 at 85% - 225

Bb bent row Row
4x3 heavy- 215

Conditioning
EMOM 6 minutes:
3 Burpees
3 Bar MU

8/18/12

Part 1
OLYMPIC:
Power Clean + Squat Clean 4 x 2 + 1 @ 79%
200

STRENGTH:
RDL 4 x 6 – all sets heavy
185, 215, 215, 245

DB Single Arm Row 3 x 6/arm – all sets heavy
80


Part 2
CONDITIONING:
Chipper
300m run
20 t2b
10 box jumps
10 burpees
10 g2o (95)
20 wallball
10 g2o
10 burpees
10 box jumps
20 t2b
300m run

Time: 8:27

SUPPLEMENTAL:
GH Raise 3 x 8 – from parallel, no swing
GHD Sit-up 3 x 10 – use 12# weighted vest

8/14/12 PM

25 min amrap
750m row
25 slamball
10 burpees
25 KBS 53#
10 t2b
50 DUs

Total R: 2 + 16 DUs

8/13/12

Part 1
OLYMPIC:
Power Snatch + Squat Snatch 4 x 2 + 1 @ 79%
135, 145, 145, 145

STRENGTH:
HB Back Squat 3 x 5 @ 74%
245

Front Squat 3 x 3 @ 81%
205

Good Morning 3 x 8 @ all sets heavy
95

Part 2
CONDITIONING:
2 x 6min AMRAP
3 Muscle-ups
6 Hang Snatch @ 115
9 Burpees
Rest 2min

R1: 3+3
R2: 2+3+3

8/4/12 Lactate

4 rounds w/3 min rest between:
45m shuttle run
6 thrusters 115
8 burpees
45m shuttle run

R1: 1:07
R2: 1:06
R3: 1:05
R4: 1:10 (dropped bar on 2nd thruster, off balance)