2/19/16

2016 OPEN ATHLETES
1. Snatch
3×2 TnG Squat Snatch

155 powersnatch cuz wrist

2. Conditioning
3 Rds:
10 C2B PU
10 Front Squats, 165/115
10 Burpees
Directly into…
21-15-9:
KBS, 2/1.5-pood
Burpees

7:29 on first part, rest 20 sec then go. 14:00 overall. FS were 10, 5-5, 5-3-2.

3. Gymnastics Conditioning
10 sets of 2 unbroken muscle ups

Easy

9/28/15

10 RFT:

10 kbs 70#

10 burpees

Time: 13:18

7/4/15

15min Amrap

200m row

20 SA kbs 53#

15 wallball 24#

10 ring push up

5 hspu

Rounds: 3+6 wb

Kb rounds used weight of 53,70,70,53

I didn't think thru ring push up to hspu very well, that smoked me. Hspu sets were 5, 2,2,1 then 3,2

Wb UB, kb UB

Did 10 more swing ea arm after at 53

5 tgu ea arm at 53,70,70,53,53

5/16/15

Cardiac Development

A) 3 Rounds 60sec AD 30sec Slamball 30sec Burpee Rest 3min ... 3 Rounds 60sec Row 30sec KB Swings 30sec Burpee Rest 3min ... x2 sets

I wore hr monitor but all cals reported in each section are rower cals. Worked out at Tim's so I rowed for all sets due to no ad.

1a. 27 cals, 14 slam, 11 burpee

1b. 27, 14, 11

1c. 25, 14, 11

1d. 23, 12 kbs, 10

1e. 23, 12, 9

1f. 23, 10, 10

2a. 21, 12 slam, 9

2b. 20, 12, 9

2c. 20, 12, 8

2d. 20, 10 kbs, 10

2e. 20, 10, 10

2f. 20, 10, 11

5/9/15

A) 3 Rounds 60sec AD 30sec DU 30sec Burpee Rest 3min ... 3 Rounds 60sec Row 30sec KB Swings 30sec Box Jumps @ 20" (Step-Down) Rest 3min ... X2 Sets

All cals measured on hr monitor

1a. 36 cals, 30 dus 11 burpees

1b. 39 cals, 22 dus, 13 burpees

1c. 40 cals, 29 dus, 11 burpees

1d. 38 cals, 10 kbs 2 pood, 11 Bj

1e. 36 cals, 12 kbs, 13 Bj

1f. 31 cals, 12 kbs, 11 Bj

2a. 39cals, 34 dus, 11 burpees

2b. 36 cals, 31 dus, 11 burpees

2c. 38 cals, 25 dus, 11 burpees

2d. 34 cals, 12 kbs, 13 Bj

2e. 33 cals, 12 kbs, 11 Bj

2f. 35 cals, 12 kbs, 14 Bj

Good stuff

5/4/15

Kb windmill 20#

8,8 each arm

Slamball windmill 20#

8,8 each arm

Left hand was better in both variations

TGU with 35# each arm

3,3

Punch up with left hand is worse but lunge rom is better on left

Push Press

5x95

3x135

2x155

1x185

1x195

1x205

1x215

1x225 missed

12 min Amrap

6 strict hspu

12 kbs 55#

30 dus

Total: 6+3

Only broke 2x on dus in the whole workout. 

Hspu were 6,6, then 3,3, then 3,1,1,1 then 2,1,1,1,1 then singles

4/11/15

Time: 24:03 with Adam K

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

3/11/15

50 Kbs @ 2p

50 TTB

50cals Row 

Time: 7:37

Kbs 30,15,5 in 1:57

Ttb 10,5,5,5,5,5,4,3,3

Row in 2:32

2/2/15

5min AMRAP @ 85% effort

60cals Row

AMRAP TTB in remaining time

Rest 3min

Total: 40 as 10,10,10,5, 1s wo dropping off.

+

5min AMRAP @ 90% effort

60cals Row

AMRAP Rounds of: 7 KB Swings @ 2pood + 14 Double-unders in remaining time

Rest 3min

R: 2+7 kbs

+

5min AMRAP @ 95% effort

60cals Row

AMRAP Wallball in remaining time

Rest 3min

Total: 50 as 30, 10, 10

+

5min AMRAP @ OPEN PACING

60cals Row

AMRAP Burpees in remaining time   

Total: 32 ub

These were good work.

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

1/3/15

15min AMRAP

5 Power Snatch @ 155#

10 CTB Pull-ups

15 Box Jumps @ 24"

R: 5+8 BJ 

Avg hr 166, max 177/min 153, cals 284

Only snatch miss was last rep, so pissed. All c2b ub. Jump up step down.

+

4x

20sec TTB

10sec Rest

20sec Russian KB Swings @ 2pood

10sec Rest    

Ttb: 11,10,8,6

Kbs: all 10s

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

11/11/14

15min Free HS Hold / Free HSPU Play/Practice

Finally noticed the huge difference locked out elbows makes. Makes my whole spine stiffer and more stable. Had the best group of walks ever for avg distance.

+

5 Rounds for time:

15 KB Swings @ 2pood

10 Strict HSPU

Goal: 12 or less

Time: 17:40

All kbs ub

R1: 2:00, did 5,5 hspu

R2: 5:35, 3,3,2,2

R3: 9:38, all 2s

R3: 13:33, all 2s

R4: 17:40, a quick 1,1 then 2s

+

4 Rounds NOT for time:

8 Strict TTB @6141 (hold HB position @ bottom)

10 Single-leg Stability Ball Shoulder Bridge Leg Curls ea leg

12 Alt Supine Windshield Wipers

14 Wall-facing Shoulder Taps

16 Arch Body Rocks

18 Hollow Body Rocks

20sec Side Plank ea side

8/28/14

CS Activation

+

For time:

100 Wallball @ 20#

100 Burpees

100 KB Swings @ 53#

Time: 18:43

Wb: 3:57

Burpee: 8:44

Kbs: 6:02

Wb was 25 rest 10. 

Burpees were 20 rest 10, 20 rest 20, then all 10 rest 15.

Kbs were 10 rest 13. Last 30 were tough on grip.

+

Row - 3k for time

Time: 11:48

Was real mental after first 1000m. Goal was sub 2 min pace. Did that with good last 500. Middle 1000 was around 2:02 pace.

8/20/14

A. Bnk Push Jerk x3 + Bnk Split Jerk x1 - 5 sets of the complex @ 185-205#; rest as needed

185, 205x3, 215

No fails. Did 225 and got 2 push jerks. Thought it was 205-225. Oops

B. Pause Front Squat @22x1 - 5 x 5; rest 2min (205-225#)

205 

Last 2 reps on last 2 sets were struggle for hips and shoulders

C. RDL @2020 - 5 x 5; rest 2min (heavy across)

315

+

For time:

30 KB Swings @ 2pood

500m Row

30 Burpees

Rest 10min

x2

R1: 4:49 ub, row 1:48

Only had time to rest 7 min

R2: 4:59 ub, row 1:53

Wind

8/5/14

Did the wod this 6am cuz it's Kate's bday and I won't make it in any other time cuz I have girls. I'll do the strength piece Wednesday. Went in on a banana and preworkout.

4 Rounds

5 TnG DL @ 315#

5 Strict HSPU

10 KB Swings @ 2pood

10 Ring Dips

15 Box Jumps @ 30" (step-down)

15 Hand-release Push-ups

Time: 17:32

R1: 2:46, ub

R2: finish at 6:32, ub

R3: fin at 12:15, failed 1st hspu and did all singles, dips 5,3,2 and hrpu 8,4,3

R4: fin at 17:32, hspu 2,2,1 with dips 5,2,3 and hrpu 5,5,5

This was real good work. Goal was sub 16, I could do it if I paced and broke it up different. Back feels great.

7/21/14

A. 1 &1/4 HB Back Squat - 5 x 4-5; rest 90sec (mod-heavy, vertical torso, position more important than load)

155, 165, 165, 175, 185

This was good work for that sticky first 2-3 inches out of bottom

B. BB Kang Squat to squat - 5 x 5 tough reps; rest 2min

135x3, 145x2

Not sure what my good morning max is but this is prob the most I've ever done for 5.

C. GH Raise - 4 x 5-6; rest 90sec

Assisted on red mat.

+

5min AMRAP of UB sets of 5 CTB Pull-ups....at the top of each minute perform 5UB KB Swings @ 2pood

Rest 7min

x2

R1: 4,3,2,1,1 by minute, 11 sets

R2: 3,2,2,1,1, 9 sets

Grip got tough, more breathing than I thought too