6/20/15

TGU work

70# ea arm for 1

New PR: 88# each arm for 1

Workout:

strict helebeth

3 rounds for time

400m run

21 KB swings, 70#

15 ring dips

12 strict C2B pull ups

Time: 16:22

Breathing got tough on 3rd set.

Kb UB

Dips were 7,8 then 3-5s then 5,2,3,2,3

C2b were 6,6 then 3s then 3,2,2,2,1,1,1

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

4/9/14

60min Z1 Skill Session

(Double-unders, Pistols, Rope Climbs, Bar MU, etc)

DUs 41, 37, 64

Rope climb

Handstand walk

Rope climb

Handstand walk

5 TGU each w 35

112 ub DUs (PR)

3 bar MU

5 ring dips

12 hr push ups

10 pistols

87 ub DUs

5 TGU each w 35

Rope climb

10 pistols

3 rounds

10 ghd

10 back extensions

10 ring dips

10 hr pu

Handstand walk

5 TGU each w 35

10 pistols

73 DUs

Rope climb

10 ring dips

10 hr pu

Parallette L-sit

20 sec, rest 25

20 sec, rest 40

14 sec

5 TGU each w 35

Done w 15 sec to spare.

Avg hr 134, max 190/min 79, 902 cals, 39 rec

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

5/7/13

Today we're working on the longer-end of the aerobic spectrum. This is a test of the aerobic volume that we've put in over the past three weeks. Record total number of rounds.



A. Good Morning - 5 x 6-8 @ 22x1; rest 60sec
75#x8 all sets

B1. CG Incline Bench Press - 5 x 6-8; rest 10sec
185, 185, 185, 185, 185, all for 6

B2. Strict HSPU - 5 x 8-10 (or max UB if less than 8); rest 2min
8(5,3), 8(4x2), 8(3,2,2,1), 8(4,4), 8(1,2,2,1,1,1)

+

45min AMRAP

Run 800m

TGU - 10 total reps @ 44

Farmers Carry - 200m @ 35# plate each hand

Total: 4+800+10+100m

4/30/13

2 Rounds not for time of:
3-8 Strict HSPU (utilize deficit if needed)
8,8

6-8 GH Raises (back extension + leg curl)
6, 6

20-30 UB Double Unders (start over if you don't make 20)
28, 30

+
A1. RDL - 5 x 6-8 @ 20x1; rest 45sec
225 for all, sets of 8 UB

A2. Weighted Bar Dips - 5 x 6-8 @ 20x1; rest 45sec
53 for all sets, sets of 8 UB

B1. Good Morning - 4 x 5-7 @ 21x1; rest 30sec
95# 4x7 UB

B2. Single Arm DB Push-Press - 4 x 5-7 each arm; rest 10sec b/t arms; 30sec b/t sets
60# 4x7 UB

+
In 10min complete as much of the following as comfortable, this is Z1 mixed work NOT a hard metcon. THIS WORK CAN BE BROKEN UP AND COMPLETED IN ANY ORDER. DO NOT PLAN ON FINISHING, THAT IS NOT THE GOAL!
10 Rope Climbs
20 Muscle-ups
30 TGU @ 35-53
30 DB/KB Snatches 35-70
120m DB/KB 1arm OH Walking Lunge
45m HS Walking
200 Double-unders

3 rope climbs
9 TGU each arm 35#
2 MU
Lots of handstand walk

+
Rest 3min
+
10 Rounds of:
30sec Run @ 85%
30sec Run @ 50%
Kyles route behind lowes to back steps and beyond to second to last door on left by street
+
Rest 3min
+
Z1 airdyne 10 min

4/1/13

AM
Row 30min @ Z1
7259m (2:04 pace)
+
Full-body Stretch & Mobility

PM
General Aerobic Warm-up 10min
Whole Body Dynamic ROM
+
Mixed Modal Aerobic 40min @ Z1
Include:
-SA KB OHS
-SA DB/KB Snatch (focus on weaker arm)
-KB TGU (focus on weaker arm)
-SA KB OH Walking Lunge (focus on weaker arm)
-Pistol (focus on weaker leg)

Notes: work at a SUSTAINABLE PACE, you should NOT be fatigued or tired at any point during this 40min. This is AEROBIC RECOVERY skill work - think rep-rep, step back, rep-rep, step back. Breathing & sweating is good, redlining is bad.

CAC Day 29

PowerSnatch
3x95, 3x115, 5x135, 3x145, 3x165, 3x155
Snatch pull
4x155, 4x155, 4x185

WOD:
See photo
30 minute limit

Total:
I ran an 800 and then divided the rest by 10. Finished 7 rounds plus 20 DUs and 6 t2b.

CSC Day 7

Powerclean
5x135, 185x3, 215x5, 205x5, 195x5
Heaving snatch balance
5x95, 5x135, 5x145, 5x155 (1,2,1,1)
Clean Pull
245x8, 265x8, 275x9

5 min amrap:
10 KBS 79#
5 strict pull ups
Straight into 2 min amrap alternating tgu 53#

5+3 rounds and 3 tgu each arm

Regional mix

50 ohs w/65
40 pull ups
30 shoulder to overhead w/65
Time: 7:40(wasn't goin all out)

3 RFT:
3 TGU each arm 1 pood
10 ring dips
Time: 6:45

3 RFT:
1 rope ascent
10 ring push ups
Time: 2:47