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

5/2/15

Partner wod at RSC

Ad for cals: 50,40,30,20,10

35# goblet squats

50: 3:16 at 214 pace

100 goblet squats (GS)

40: 2:30 at 220 pace

86 GS

30: 1:50 at 225 pace

60 GS

20: 1:17 at 230 pace

45 GS

10: 0:20 at 504 pace

17 GS

Total: 

9:13

308 GS 

3/25/15

20min z1 ad

Avg hr 114, peak 164, cals 63, rec 44

I got carried away singing and hit 164 by accident, it was only for a few sec

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

3/5/14

4-6 rounds @ 85-90% effort

90sec AD

30sec Wallball

Rest 45sec b/t rounds

6 rounds

215 cals

All wb ub sets of 15

Avg hr 154, peak 175

+

4-6 rounds @ 85-90% effort

90sec AD

30sec Pull-ups

Rest 45sec b/t rounds

6 rounds 

Pull ups 13,15,15,15,15,17

Cals 197

Avg hr 161, peak 175

Monitor HR, keep it 170-183

3/3/15

10 squat snatch singles at 80%, rest 90 sec

165

Back squat build to heavy

3x3 rest 2-3min

225, 255, 275

4 rounds:

30 sec ohs 115

30 sec burpee box jump 30"

30 airdyne

Rest 10, 6, 2 min

R1: 13, 8, 21

R2: 15, 8, 17

R3: 11, 5, 13

R4: 10, 4, 10

Rough!

2/23/15

23-Feb <x-apple-data-detectors://2>

A. Front Squat - 3,3,3; rest 2-3min (build, heavy)

205, 225, 235

B. Thruster - 3-5 perfect reps @ 135-155# on the min for 5-8min (by feel)

135 for 3 for 9 sets

+

Airdyne 90 seconsd @end 3

30 seconds TTB

30 seconds double unders

rest 30 seconds

x5 sets

Ttb: 17,17,12,12 first 2 sets ub

DUs: 48,45,36,40

Highest hr was 171

+

row 90 seconds @3end 3

30 seconds knees to elbow

30 seconds double unders

x5 sets

Row cals: 110, 1585m, 1:54.5

Kte: 12,12,7,10

DUs: 37,37,30,29

1/30/15

Jan-30*lighter session 

Pistol Mechanics/Practice ~15min (NTE 30 reps ea leg)

+

Aerobic Recovery - 60min    

Airdyne 30 min

Avg watts 183, cals 403

20min amrap moderate aerobic

10 no push up burpee box jump 20"

20 DUs

20 cal ad

20 body weight walk lunges

R: 7+2bbj

Only broke one time on DUs. Gotta be the rope.

1/14/15

60sec Row @ 95% effort

60sec HSPU

Rest 3min

x3

R1: 368, 15 as 12,3

R2: 357, 12 as 10,2

R3: 345, 12 as 10,2

Legs and triceps smoked

+

60sec AD @ 95% effort

60sec CTB

Rest 3min

x3

R1: 33, 13 as 5,5,3

R2: 25, 13 as 5,5,3

R3: 24, 13 as 9,4

This stuff was hard, especially without breakfast.

+

Row @ 140-160 BPM for remaining time (not to exceed 20min)

Out of time

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.

1/7/15

10min AMRAP

500m Row

50 Double-unders

30cals AD

15 Box Jumps @ 24"

Rest 3min

x3 @ 80-85-90% effort by round

R1: 1+13 cal ad

DUs were terrible, not cuz breathing, just bad.

Avg hr 142, max 163/min 87, cal 167, rec 47

R2: 2+18m

Only broke 1x on first DUs then 2x on 2nd.

Avg hr 165, max 173/min 157, cal 187, rec 42

R3: 1+25cal

DUs suck when can't breathe. BJ bad too. Felt hamstrings from yesterday's DL.

Avg hr 163, max 171/min 118, cal 212, rec 47

11/17/14

A. HB Back Squat @10x1 - 5,3,1; rest as needed (build to VERY tough)

5 at 275

3 at 285

1 at 305

Felt stronger this week than 2 weeks ago for sure

B. Muscle-up - 6 UB reps on the min for 7min (set ends if you fail)

Hit 5 full rounds, couldn't press out of 5th rep on 6th round

+

20sec AMRAP TnG Power Snatch @ 115#

20sec AMRAP Burpees

20sec AMRAP DU

30sec AD @ 100% AEROBIC effort

Rest 4min

x4    

R1: 8,9,27,12 (only did 20sec ad by accident)

R2: 8,9,18(hit bucket), 16

R3: 8,8,15,14

R4: 8,8,15,12

Definite drop in power each round. Sitting for 3 days straight isn't good for you. DUs were better.