5/1/14 am

Airdyne - 10min @ Z1

+

EMOM for 14min

Odd - Airdyne @ moderate aerobic effort

Even - 10 KB Swings + 7 HRPU + 5 Box Jumps @ 24""

*145-160bpm on Odd / Spike on Even

Used 79#

4/30/14

60min Z1 Skill Session

25 min mobility

35 min z1 skill

10 rounds:

Max ub DUs

(52,53,21,24,75,47,18,28,18,24)

10 hr push ups

4 rds:

10 ring rows

10 slam all 30#

1 min fr plank

30 sec side plank both

5 ghd

5 oblique ghd each side

1 min fr plank

30 sec side plank both

2/19/14

6:45am

21-15-9

Hng Power Clean @ 135#

C2B

Rest 15min

Time: 4:59

R1: 13,8 and 7,7,7

R2: 5,5,5 and 5,4,4,2

R3: 4,5 and 2,2,1,4

This was a lot harder gripper than I thought it'd be. Didn't think I'd die on c2b that fast.

+

21-15-9

Deadlift @ 225#

HR Push-up

Rest 15min

Time:  3:10

UB on all. Holy pec insertion!

+

21-15-9

S2O @ 135#

Box Jump

Time: 6:45

R1: 12,7,2 and 21 with 5 rests at top

R2: 6,5,4 and 7,8

R: 5,4 an 9

This was slower than I wanted. Too many break on 21 BJ. Back didn't hurt after though.

2/22/13

AM
A. Jerk Drills (Footwork, Split Press) - 3 x 5 (light)
B. Clean & Jerk - 3 x 1 (65% of 1RM) 165
C. Snatch Drills (Snatch DL + Hang Snatch) - 3 x 2 (light)
D. Snatch - 3 x 1 (65% of 1RM) 125
+
For time:
25 HR Push-ups
50 Double-unders
20 HR Push-ups
40 Double-unders
15 HR Push-ups
30 Double-unders
10 HR Push-ups
20 Double-unders
Time: 3:44

PM
On the minute for 16min:
Odd - Banded Back Squat – 8 x 3 (light, fast, explosive) 135
Even - Banded Dead-lift - 8 x 3 (light, fast, explosive) 155
+
4 Rounds of:
12 Box Jumps @ 24”
10 Toes-to-bar
8 Hang Poewr Snatch @ 95#
Time: 4:10

WORKLOAD = 1014.8

12/19/12

OLYMPIC

Behind the Neck Jerk - 3 x 1 135
1-185
3-165
1-205
2-185
1-225
2-205
1-245(fail)

STRENGTH

Pendlay Row - 3 x 8 22x1 (work to heavy)
135
CONDITIONING (A)

Muscle-up - 5 x 4 - every minute

CONDITIONING (B)

50 ring dips

5 minutes ME HR push ups
Total: 85

Rest 2 min

ME bent row w 135: 27

8/9/12

Part 1

Olympic:

6min EMOM of: 1 Clean & Jerk – use 90% of 1RM
3x135, 3x165, 2x195
EMOM - 215

Gymnastic Skill:

8 min EMOM of:
Muscle-up 4 reps – add weight if needed- 12# vest for 4 sets

Supplemental:

BB Step-up 4 x 6/leg – work to heavy for the day, record - 125

Part 2 (Rest 3 or more hours)

Conditioning: 2012

12min AMRAP of:

5 Hang Power Snatch @ 125 (or 55% of 1RM Snatch)

10 T2B (open standard)

15 HR Push-ups

R: 6+1

7/26/12

Run 800m 2:29
Run 800m w/30# slamball 3:20

Skill Couplet

1a. C2B Pull-up 3 x 15 – use 12# weighted vest

1b. HSPU 3 x 15 – 10 strict + 5 kipping

Strength/Olympic

Squat Clean 5 x 1 – use 70-80% of Clean + Jerk from Tuesday, focus on execution
135, 165, 185, 185, 205

Rack Jerk 5 x 1 – use 70-80% of Clean + Jerk from Tuesday, focus on execution
205

MetCon

Walk-through any Vitality Raid WOD you need to develop a strategy for. Keep your pace relaxed and just go through the motions.

3 RFT:
3 c2b
5 ohs 95#
7 HR push up
Time: 1:36