4/30/15

Sure Fire drop in

Made up the workout

Ad warm up

Dl 135x10, 135x10, 185x12, 235x5, 285x5, 285x5

Bj 24": 5,5,5,5,5,5

Pu: 7,6,10

Just fooling around. I need programming.

Modified Christine 

3 rft

400m run

12 dl 190

21 Bj 24"

Time: 10:49

Avg hr 165, max 174, cal 216, rec 36

First time touching weights in like 2 weeks.

4/14/15

A. Power Clean (low blocks) 2 x 3 (76%), 2 x 2 (79%), 4 x 1 (83%)

185

195

205

B. Pause Split Jerk - 6 x 2 (78%)

185

10 min EMOM

- Deadlift  @ 30X1 x 5

- Banded HSPU x 5 UB

Dl 305

Red band for 2 sets of 3, then no band for 3 sets of 5

+

7 x 150m Row Sprint (95%) / rest 45s

25.7

26.0

25.9

25.2

25.6

25.5

25.7

3/4/15

A. Power clean gauntlet; beginning 165# adding 10# per min until failure

Ub thru 245, missed 255

B. Clean grip deadlift; 2x2; rest 3 min (moderate load, not maximal)

320, 360

+
15 min amrap @80-85% effort continuous throughout (HR=145-165)
Row 350m
4 muscle ups
6 power clean 135#
8 strict hspu
48 double unders

R: 3+230m

Mu ub, put me over hr on set 2&3

Hspu were 5,3 then 2,3,3 then 5,3

DUs broke 1x on 2 sets and 2x on last set

Avg hr 156

2/10/15

Still got the sinus action. Came in to do a little weight but not breathe too hard.

5 strict hspu

5 kip hspu

5 reps each of:

Split jerk: 95, 135, 165, 185, 205

Straight into Back squat same weight

5 dl

3 powerclean

1 front squat

135, 165, 185, 205

1/26/15

7min AMRAP @ 80%

5 HSPU

10 Deadlift @ 185#

30 Double-unders

*film this

Rest 5min

R: 5+5 hspu

Did 2 ub rounds of DUs and 1 with 1 break. 

+

5min AMRAP @ 90%

5 Burpees

7 KB Swings @ 2pood

20 Double-unders

Rest 3min

R: 4+5+4

2 DUs ub

+

3min AMRAP @ Open Pacing

20 Power Cleans @ 115#

AMRAP STOH @ 115# in remaining time

Cleans 10,5,5 in 1 min

Stoh 6,6,6,8

This was tough today cuz I had nothing. My sleep has not been good for 4 days. And meals weren't yesterday.

1/10/15

A. Deadlift - 5 TnG reps on the min for 6min (275-315# across)

275, 295, 315 for 2 sets each

B. KB Swing - 3x 20 UB reps @ 2pood; rest to full-recovery

No prob

C. GHD Back Extension - 3x 15; rest 90sec (heavy)

25, 35, 45

+

45 Double-unders

20cals AD

45 Double-unders

Rest 5min

x3

R1: 1:50

Did 39 first round then broke 3x 2nd

R2: 1:57

Broke 2x first and 4x second

R3: 1:57

Broke 1x first an was on pace to kill it but broke 4x

This was good work on DUs. It's not the rope.

1/6/15

7 Rounds for time:

5 HPSU

5 Deadlift @ 275#

5 TTB

Time: 5:57

All ub. Was happy with my performance here. Only pause was couple breaths before dl each time.

Avg hr 160, max 179/min 127, cals 123, recovery 43 beats in 2 min

+

4x

20sec Pull-ups

10sec Rest

20sec Russian KB Swings @ 2pood

10sec Rest    

R1: 18, 11

R2: 15, 10

R3: 12, 10

R4: 10, 11

I haven't done normal pull ups in so long, just butterfly c2b. Rhythm was so jacked. Those are decent numbers tho

12/5/14

4x:

A1. Deadlift - 10 TnG reps @ 225#; rest 30sec

A2. Snatch - 5 reps for time @ 155#; rest 2min

R1: 31

R2: 29

R3: 32

R4: 45

First round hit a double, then all singles. Only miss was on last rep, that's what killed my r4 time.

+

30-20-10

KB Swings @ 2pood

TTB

Burpee

Time: 10:44

30s: 4:35

Did kb ub, all 10s ttb, ub burpee

20s: 8:48

Kb 10,10, ttb 6,6,4,4, ub burpee

10s: 10:44

Ub kb, 4,3,3 ttb, ub burpee

Shoulder/grip, lungs

11/12/14

A. Power Clean - 5 x 1; rest 2min (245# across)

Hit 4 of 5. Missed 3rd rep out front

B. Clean Grip Deadlift @31x1 - 5 x 3; rest 2min (305# across, use straps)

305 no prob

+

EMOM for 14min

Power Clean x2 + Hng Power Clean x2 @ 185-205#

*PERFECT REPS

Did 195 ub for all sets. Last 4 sets were tough, not perfect, prob should've done 185 for those. Not many of the sets were perfect fully.

10/22/14

A. 3"" Deficit Clean Pulls - 5 x 3; rest 2min (100% of Clean 1RM across, use straps)

275 no prob

+

7 UB TnG Deadlfit @ 175# (clean-grip)

AMRAP UB Hang Power Clean @ 175#

Rest 5min

x4

*complex must be UB

R1: 18

R2: 13

R3: 10

R4: 10

Happy with that. Didn't expect 18.

10/8/14

A. 3"" Deficit Clean Pulls - 5 x 5; rest 2min (90-95% of Clean 1RM across, use straps)

245

No prob

+

10 UB TnG Deadlift @155# (clean grip)

AMRAP UB Hang Power Clean @155#

Rest 5min

x4

*complex must be UB

R1: 20 cleans

R2: 16

R3: 12

R4: 10

Grip, specifically fingers on the return to hang

9/22/14

A. Squat Snatch x1 + High Hang Squat Snatch x2 - build to max of the complex; rest as needed

155

No fails til 165

B. HB Back Squat - 3 x 3; rest 2min (increase load from Sep-15)

255

2 reps on my toes, rest were good

C. GH Raise - 3 x 5-6; rest 90sec (increase ROM)

Controlled whole rom on first 2 sets and close on 3rd

+

21 deadlift 115# 

7 power snatch 115# 

rest 6 min 

x3 sets 

R1: 0:44 ub, snatches weren't real smooth 

R2: 0:43 ub, snatches were better

R3: 0:41 ub

This was fun at that weight

9/17/14

IS Strength

+

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.

9/6/14

10 Deadlift @ 135#

10 Front Squats @ 135#

10 STOH @ 135#

10 Burpes over the bar

Rest 5min

x4

*record splits and breaks

R1:  1:39 ub

R2: 1:32 ub

R3: 1:30 ub

R4: 1:24 ub

This was great. I thought it'd be tough going ub and I'd get slower each time. I was a little concerned about hurting my neck and or back. I feel good. Burpees felt fast.

Tim

Dl 95

Kb goblet squat 55

Stoh 95

Bar face burpee

R1: 2:10 ub

R2: 2:07 ub

R3: 2:10 ub

R4: 1:47 ub

9/2/14

10min Airdyne @ Z1

...

5min AMRAP @ 90%

10 Snatches @ 75#

10 Burpees

R1: 4+7 snatch all ub

R2: 3+8 burpee all ub

...

10min Airdyne @ Z1

...

5min AMRAP @ 90%

10 Deadlift @ 155#

10 Box Jumps @ 24""

R1: 6+1 dl, rebound all

R2: 5+3 dl, jump up step down all

x2

(60min of continuous movement)

This was tough and hot! No shoulder/neck pain.