8/8/14

IS Strength

+

A. Squat Clean x1 + Front Squat x3 - build to max of the complex; rest as needed

225

205 felt solid, 225 the form suffered.

**you said add in seated good mornings to program**

B. Clean Grip RDL @2020 tempo - 5 x 3; rest 3min (heavy across)

275, 295, 305, 325, 345

C. GH Raise - 5 x 5; rest 90sec (reduce assistance further)

PVC 

+

15 Strict HSPU

15 Strict CTB

10 Strict HSPU

10 Strict CTB

5 Strict HSPU

5 Strict CTB

AMRAP Alt Pistols in 60sec

Time: 8:41 (including pistols)

1:51, 5,3,3,4

3:36, 5,5,5

5:25, 5,3,2

6:35, 5,3,2

7:04, 5

7:41, 3,1,1

Pistols: 9

Quads spasmed every rep

6/21/13

Friday 130621

6 min EMOM kipping hspu

3x5, 3x7

30min Deep Practice on any 3 movements of your choosing:

10 min EMOM push jerk

3 reps (2 sets each: 95,115,135,165,175)

10 min EMOM pistols 5 each leg

Finished all sets

10 min EMOM TGU 3 each arm

53# UB 

+

No rest b/t sets

Row - 12min @ Z1 - 2939

Row - 12 x (30sec @ avg 2000m pace minus 5sec; 30sec @ Z1) - 5963

Couldn't hold minus 5. Held minus 2 for 3 rounds then 2k pace for 2 then plus 4 for 7

Row - 12min @ Z1 - 8761

5/9/13

Thursday 130509

2 Rounds for times:

3 Burpee Bar Muscle-ups

5 Pistols each leg

20-30 Double-unders (UNBROKEN SETS ONLY)

Rest 60sec between rounds

R1: 1:51.2 (missed on first try of every bar muscle up, sucked at pistols), 25 dus

R2: 1:32.8, 30 DUs

+

16min EMOM

Odd - Front Squat - 4-6 tough reps

185 all sets, 6,6,6,6,4,6,6,4,4 (tough stuff. Did an extra set of 4 for the two sets that I didn't hit 6)

Even - Supine Grip Bent Row - 6-8 tough reps

175 all sets of 8 UB

+ rest no more than 2min

12min EMOM

Odd - BB Step-up - 6-8 tough reps (alternate legs each round)

135 for all sets of 8

Even - DB Chainsaw Row - 6-8 tough reps (alternate arms each round)

100# for sets of 8

+

Airdyne - 10min for Max Cal (300 FY)

216 cal, 312 avg watts

1/22/13

PM
A. Snatch – 7 x 2 (65% of most recent 1RM) – extremely explosive, crisp and smooth
125

Rest 60sec between each
Wall-ball (sub 30# slamball for 2min if you are attending WoW)
58

Double-unders - 2min MAX REPS
131

Squat Cleans (sub Pistols if you are attending WoW)
Pistols: 31

HSPU - 1min MAX REPS
17

AM
Airdyne 12min @ Z1
Rest 2min
+
10 x 30sec @ 90% / 30sec @ 50%; record total calories
195

Rest 2min
+
Airdyne 12min @ Z1

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

9/27/12

OLYMPIC
1a. Clean & Split Jerk - 5 x 3 (~70-80%) - 185,190,195,200,205

2a. Clean Pull - 4 x 4 (~70-80%) - 235x2, 255x2

STRENGTH
As a superset: Rest 30 seconds between squats and jumps, 90 seconds between jumps and squats
[3a. Chain Front Squat - 4 x 2 (moderate; fast - explode out of bottom) 1 chain each
135x2, 185x2

[3b. Double Broad Jump - 4 x 1
16'9", 17", 16'10", 16'10"

Note: Each set of double broad jumps consists of two jumps, the second jump IMMEDIATELY follows the first jump. Measure total distance covered by both jumps.

4a. GHD Sit-up 3 x 8 (weighted) - 4lb ball throws w Preston

5a. Pistols - 22, 16, 10

9/13/12

Part 1

STRENGTH

1a. HB Back Squat 3 x 2 @ 84% - 265, 285, 300

1b. Banded Box Squat 3 x 3 @ 60% + GB + RB
190

Notes: Perform HB Back Squat, rest exactly 2min then perform Banded Box Squat.

2a. Good Morning 4 x 5 @ moderate - 95

Pistols - 3x10

Muscle-up w/12# vest 2 x MaxRep
8+6, 6+3

Notes: Complete MaxReps drop vest rest for 3 breaths, max rep

Strict HSPU + Kipping HSPU 2 x MaxRep + MaxRep (no rest) - use a 15# plate to create a 1" deficit.
7+3, 4+3

2012 Regional WOD # 2

17 minutes to complete:
2000m Row
50 Alternating Pistols
30 Hang Cleans 225#

Must finish 10 Cleans to advance

Row 7:03
Pistols (holding rack) done at 12:26
6 reps of 205