12/16/14

A. Wtd. Strict HSPU - 5 x AMRAP UB @ 10#; rest 2:00 b/t sets

7, 4, 3, 3, 3

B. HS Walk - 15min of play/practice (accumulate at least 100' minimum)

Got whole distance minus 3 meters on all but 1.

C. Wall-facing HS Hold - accumulate 4:00 in shortest time possible

30 sec ea

D. Rings-turned-out Push-ups @33x3 - 5 x AMRAP UB; rest 90sec

13, 10, 10, 8, 8

+

Run - 10min @Z1

Row - 10min @Z1

AD - 10min @Z1

12/12/14

A. Split Jerk Recoveries - 2,2,2,1,1; rest 2min (heavy across)

225, 255, 275, 305, 305

Missed both 305, one front, one behind

Just realized it was split jerk, I did jerk.

B. Push Jerk x1 + Split Jerk x1 - 5 moderate sets of the complex; rest as needed (hold split position for 2sec OH)

185

This felt great, esp after heavy recoveries

C. Strict HSPU - 24 reps NOT for time in UB sets of 3

Best I've felt

D. HS Walking/Free HSPU/Frog Stand - 15min of play/practice

Good walks. Got my first 2 free hspu ever!

+

20cals AD

20 Burpees

20cals AD

Rest 8min 

x3 @ 95-97%

R1: 1:45

R2: 2:00

R3: 2:09

Quads

12/9/14

A. Wtd. Strict HSPU - 5 x AMRAP UB @ 10#; rest 2:30 b/t sets

Did red band as resistance

4 (fell off wall, sure I had 5), 4, 2, 2, 

B. HS Walk - 15min of play/practice (accumulate at least 100' minimum)

Did 1 full width ub, another minus 2 meters, rest were 1/2

C. Wall-facing HS Hold - accumulate 4:00 in shortest time possible

1 min each

D. Rings-turned-out Push-ups @33x3 - 5 x AMRAP UB; rest 2min

15, 13, 10, 9, 8

+

Run - 10min @Z1

Row - 10min @Z1

AD - 10min @Z1

12/2/14

A. HS Walk/Free HS Hold - 15min Practice

Did 8 min cuz Reece is with me. Hit 1/2 way every time but couldn't go full.

B1. Wall-facing HS Hold - 3 x 60sec; rest 20sec

B2. Legless Rope Climb - 3 x 1; rest 20sec

B3. Hollow Rock - 3 x 24 reps; rest 20sec

B4. Arch Body Rock - 3 x 20 reps; rest 2min

This was good work, all ub

+

7min AMRAP

10 Wallball

30 Double-unders

R: 7+3 wb

All wb ub, only 1 set DUs ub, broke once per round. Felt good

11/18/14

A. 120' HS walk for time (3 laps of turf on short side)

5:23

Would walk a big chunk and then last 8 feet would take 3 tries. My control is light years better.

+

"Daine"

21-15-9

Deadlift @ 225#

HSPU (any-way)

Time: 5:46

Ub dl

Hspu 11,10 then 8,7 then 5,4

I'm very happy with this. Hspu felt amazing with kip after all the strict web been doing. About 1:30 in rest at least between hspu.

+

Core Circuit from Nov-11 (as much as you can get in)    

11/14/14

15min HS walking Play/Practice

Good stuff

+

A. Split Jerk - 8 singles @ 235#; EVERY 90sec

Missed 2 reps with poor drop/lockout

B. 1&1/4 Front Squat - 5.5.5.3.3; rest 90sec (175-185# across)

185 across felt better than last week

+

3 Rounds for time

6 Power Snatch @ 155#

8 Strict HSPU

40 Double-unders    

Time: 9:15

Snatches all 3,3

Hspu were 5,3 then 4,4 last 2. 30 sec rest between

DUs were 40, 10,30, 40

R1: 2:16

R2: 5:40

R3: 9:15

This felt good. Snatches were good. All were happy makers.

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

11/4/14

15min Free HS Hold / Free HSPU Play/Practice

Walked almost whole width 2x

+

200m Run @ 85%

10 Strict HSPU

200m Run @ 85%

15 CTB

Rest 2min

x5

Goal was 3:30 or less per round. Close. Was 5,5 hspu every round with 30 sec rest. Last set of 5th round was 4,1 cuz I fell off wall. But no break, went right back up into last rep. All c2b ub.

R1: 3:37...R5: 3:32

+

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

11/1/14

15min HS walking Play/Practice

+

A. TnG Power Snatch - 3 x 3.3.3 @ 155#; rest 15sec + 3min

R1: ub

R2: missed 3rd rep second set, left arm no lockout

R3: ub

B. 1&1/4 Front Squat - 5 x 5; rest 90sec (heavy across)

155, 155, 165, 175, 185

+

For time:

50cals Row

40 TTB

30 Ring Dips

20 Thrusters @ 115#

10 BF Burpees

Time: 10:20

Row 2:03

Ttb 8,8,8,5, 5, 2,4

Ring dips all 5s

Thrusters 7,4, 5, 4

Burpees ub

10/28/14

15min Free HS Hold / Free HSPU Play/Practice

Felt much more controlled in free stand and walk. Walked across whole gym minus 8 feet.

+

A. Strict HSPU - 50 reps for time; rest as needed

10:49

The handstand walking hurt my time for sure. I was at 33 at 4:30.

Did 4 every 30 sec through 24, 3s through 39, then 2 then all singles. Was at 45 at 8:30. 2 misses.

B. Strict CTB Pull-up - 50 reps for time; rest as needed

7:33

10, 5, 3s thru 39, 2,2,3,2,1,1

+

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

Not ready for 6sec ttb neg

3/20/13

AM
3 Rounds not for time of:
12 GHD Sit-ups
12 Ring Dips
20sec Max Distance HS Walk
+
Airdyne 25min @ Z1
+
Mobility 30min

8/1/12

Part 1
Conditioning:
5k Run @ Davidson College
Time: 24:12

Part 2
Strength:
Snatch Pull 6 x 5 – use chains, work to 100% of snatch max
135 w/1 chain each side x2, 205 w/2 chains each side x4

Gymnastic Skill/Strength Couplet
DB Chainsaw Row 3 x 5/arm – use a challenging weight - 100# dumbbell

HS Walk 3 x 15m – record distance of each unbroken piece - 3.5 red squares was best