10/25/15

For time:

18 Powerclean 165

15 push jerk 165

12 front squat 165

Time: 6:10

PC all singles

Pj in 5s

Fs 6,6

8 min ascending:

1 ohs 135

1 muscle up

2

2

3

3...

6+1 ohs

All UB til 6 muscle ups, did 3,2,1

Tabata

C2b

Push up

Box jump 24

Wallball 20

Reps: 234

58

57

63

56

1/24/14

AM

5 rounds @ 85%

250m Row

5 TnG Power Snatch @ 135#

5 Muscle-ups UB

Rest 2min

R1: 1:37

R2: 1:47

R3: 1:46, snatch 4,1

R4: 1:45, snatch 3,2

R5: 2:07, did 2,1,1,1 snatches, 2,1,1,1 MU without coming off rings

This was good, no back issues on snatch. Got a good trigger point in my R trap.

10/19/13

15min AMRAP

400m Run

30 Wallball

15 Pull-ups

Rest 10min (20g carbs + 10g bcaa)

3+16 wallball

This felt better than I thought it would after last night. Did wb 15,15 all rounds except final did 16 to the whistle.

Avg hr 164, max 170/119, cals not sure it didn't record

+

500m Row

15 Thrusters @ 95#

15 T2B

15 Box Jumps @ 24”

Rest 10min (20g carbs + 10g bcaa)

2+7 t2b

This was as bad as anticipated. Started feeling low back on first set of t2b.  Ha to step down all box jumps.

Avg hr 162, max 175/122, cals 315

+

20cals Airdyne

5 Muscle-ups

20 Walking Lunge Steps @ 95#

20 Alt. DB Snatches @ 50#

2+20 lunge steps

This wasn't bad. Snatch we're worse part cuz low back fatigue. Forgot to start my watch on this one.

10/17/13

A. Squat Clean - quickly build to a single @ 185

B. Push Press - quickly build to a triple @ 135

+

EMOM for 12min

Odd - 1 Power Clean + 1 Front Squat - 2 sets of the complex @ 185

Even - 5 UB Muscle-ups

All UB in nanos

+

EMOM for 12min

Odd - 5 Thrusters @ 135

Even - 10 T2B UB

All UB in nanos

10/10/13

A. Clean Grip Deadlift - in 3 sets build to a moderate TnG 5

225, 275, 300

Based final weight off 71% of most recent max

B. Shoulder Press - in 3 sets build to a moderate Tng 5

95, 115, 135 based on 71% max

+

EMOM for 12min

Odd - 3 Squat Cleans @ 185

Even - 4-5 UB Muscle-ups

All sets of 5 UB. Did squat cleans with drop and right back on it. Was finished with cleans in 17-20sec each round, MU in 13-18.

+

EMOM for 12min

Odd - 5 Thrusters @ 135

Even - 10 T2B UB

All thrusters UB in 10-12 sec. Doesn't feel very explosive. All c2b UB but last set had to kip last 3.

8/19/13

Mon Aug-18

AM

Choice Cyclical - 30min @ Z1

10min row

10min airdyne

10min row

+

Mobility - 20min

 

PM

A. Squat Snatch - 20min technique work + build to heavy for the day

175, failed 185 3x out front

B. Front Rack RLE Split Squat @32x1 - 3 x 10 each leg; rest 60sec b/t legs

95, these are tough!

C. Wall Facing HSPU -  6 x AMRAP; rest 90sec

10, 3, 4, 2, 4, 3

+

EMOM for 16min

Odd - Squat Snatch - 5 tough reps

This was TOUGH! Did 135 for 4 sets then took 2 min to change weights to 125. Did 4sets there, only got 2 reps in 2nd to last set 5 in all others.

Even - Muscle-up - 3-5 reps (if you miss more than 3 reps, switch to 8-10 ring dips)

5x5, 3x3

+

EMOM for 16min

Odd - Thruster - 5 tough reps

115 all UB, tough wind

Even - C2B - 10 reps (or AMRAP UB if you cannot hit 10)

4x10, 4x7

UB, tough breathing 

 

8/8/13

Thursday 130808

A. Clean & Jerk - 20min Technique work + build to heavy

3x95, 3x135, 2x165, 2x185, 2x205, 2x225, 1x245 (tied PR)

B. Wtd Ring Dips - 5 x 5 @ 31x1; rest 90sec-2min

26# kb all UB

C. Wtd. Strict C2B Pull-ups - 5 x 3.2.1; rest 10sec b/t clusters, 90sec b/t rounds

35# kb UB

+

EMOM for 10min

Odd - Squat Clean - 3 tough reps (at least 70% 1RM squat clean)

165 UB for 3 sets then 185 UB for 2 sets. Took 14 sec for 165 and 16 for 185

Even - Muscle-up - 3-5 UB reps

Did 5 UB every set in 18 sec

+

EMOM for 10min

Odd - Push Jerk - 3 tough reps (at least 70% 1RM Push Jerk)

3 sets of 165, 1 set 175, 1 set 185, all UB. I don't have a push jerk max, just a split jerk. So I was kind of guessing. I would try all sets 185 if I did it over.

Even - C2B Pull-up 8-10 Reps

All sets of 10. Broke rhythm on 3rd. And 5th set.

This was a good day of shoulder work. Tied my clean and jerk max. Tried 5lbs heavier and didn't get the jerk.

3/21/13 AM 13.3 walk thru

AM - 13.3 Walk Through
Complete aerobic warm-up & mobility - treat it like game-day
+
Wall Ball clusters - 2 x 15.10.5; rest 10sec/60sec
+
Double-under clusters - 2 x 30.30.30; rest 10sec/90sec
+
Muscle-up clusters 2 x 2.2.2; rest 10sec/rest 2min
+
10min Z1 choice cool-down

3/18/13 AM

EMOM for 15min
1 Squat Clean Thruster + 2 Thrusters (5 rounds @ 95, 5 rounds @ 115, 5 rounds @ 135)


A. Banded HB Squat 5 x 5 (65% 1RM total weight, 65% Bar / 35% Bands)
135 and green and blue = 230


B. Muscle-up Clusters 5 x 3.2.2; rest 10sec/2min

2/23/13

All Groups
AM
A. Clean & Jerk - in 20min work to 1RM
235 squat clean and jerk

B. Snatch - in 20min work to 1RM
185, failed 195x5

+
For Time:
150 Wallball @ 20# (5:39)
90 Double-unders (finished at 7:43)
30 Muscle-ups (6:14)
Time: 13:57
+
4 Rounds of:
40 Seconds of Burpees; 20sec Rest
16,13,12,13

WORKLOAD = 1016.6

2/16/13

A. Jerk Drills - 5 x 5 (light)
B. Snatch - 3 x 1 (90%) 165
C. Clean & Jerk - 3x 1 (90%) 220
+
Perform the following couplets WITH NO REST between each
16 Hang Power Cleans @ 155
10 Muscle-ups
14 Hang Power Cleans @ 155
8 Muscle-ups
12 Hang Power Cleans @ 155
6 Muscle-ups
+
3 Rounds of:
21 Box Jumps @ 24”
21 T2B
+
75 Slamball @ 24# wallball

Did it in my garage w obstacles sowing my muscle ups and t2b

Time: 19:55

2/12/13 AM

A. Jerk Drills - 5 x 5 (light)

B. Snatch - 3 x 1 (90%) 185

C. Clean & Jerk - 3 x 1 (90%) 220

D1. 5 x 3 Front Squat @ 80% of heavy single from 2/1/2013; rest 60sec
205

D2. 5 x 6 Muscle-ups for time; rest 60sec
19,20,20,19,18

2/2/13

A. Snatch - 5 x 1 (85%) 175
B. Clean & Jerk - 3 x 1 (85%) 225
+
Complete each couplet then move on to the next WITHOUT REST
3 Rounds of:
6 Squat Cleans @ 205
6 Muscle-ups
Time: 11:20
+
3 Rounds of:
21 KB Swings @ 70
21 T2B
+
30m Farmers Carry (100# each hand, use DB, KB, or Farmers Carry)
+
28 Burpee box overs @ 24"
+
30m Farmers Carry (100# each hand, use DB, KB, or Farmers Carry)
+
3 Muscle-ups

Total time: 25:20

1/23/13

AM
A. Jerk Drills – 5 x 5 Split Press (light); Jerk Balance 5 x 5 (light)
+
Every Other Minute for 12min: (WoW - make a judgement call when to stop this, somewhere between 4-6min)
Odd – Weighted Pull-up 5 tough reps
53

Even – Muscle-up 6 reps (or 50% of your Max Rep UB Muscle-up number, whichever is lower)
6

I did 6 minutes

PM
4 Rounds for time of:
250m Row
6 Hang Power Snatch (WoW skip this exercise)
8 T2B
10 Box Overs
250m Row
Rest 5min btw rounds
R1: 2:24
R2: 2:27
R3: 2:35 (F'd up t2b rhythm)
R4: 2:24
+
30min Recovery session (airdyne, row, mobility, massage, contrast therapy)
20 min Epsom Salt bath

1/17/13

45 of mobility

10 min z1 airdyne

6 rounds:
3 weighted pull ups 53#, rest 20 sec
6 muscle ups, rest 1 min

10 min mobility

1/10/13

A. Clean From Blocks (above knee) - 2 x (2 x 2 68%, 2 x 1 78%); rest 90sec
185, 205

B. LB Back Squat - 3 x 3, 3 x 1 (work to heavy); rest 2:00
185, 215, 235, 265, 265, 265

C. Muscle-up 3 x 10 reps for time; rest 2:00
R1: 34.5
R2: 33.9
R3: 47.3

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

12/10/12

OLYMPIC
Every 30 seconds complete 1 Power Snatch. Start with 55% and increase weight by 20# every-other set. The ladder stops when you cannot complete a Power Snatch in the 30 second window. (e.g. Complete 2 reps at 55%, add 20# complete 2 reps, add 20# complete 2 reps...)
95,115,135,155,175

STRENGH
Squat 5 x 2 (work to heavy) 235,255,275,295,295

Kang Squat 3 x 3 (light)
95,115,115

CONDITIONING
4 Rounds of:
30 Double Unders
10 OHS @ 135
5 Muscle-up
Time: 12:48

11/17/12

Daily Core (3 x 8 GHD, 3 x 8 Back Extension, 3 x 8 GH Raise)

OLYMPIC
7 x 1 Squat Clean (work to heavy,
~90%) - 135x3, 155x2, 185, 205, 215, 225, 235

5 x 1 Snatch + 1 Snatch Below Knee + 1 Snatch Above Knee (75%) - 145

4 x 6 Snatch Pull (heavy, fast) - 195

CAPACITY
12min EMOM
8 Shoulder to Overhead 115/85
8 Box Jumps 24/20
Completed in act of 21 seconds

CONDITIONING
5 Rounds of:
20 Double Unders
5 Muscle-ups
10 Toes through rings
Time: 10:35

10/2/12

OLYMPIC

(1a) Power Clean + Power Jerk - 5 x 1+1 (75% for 3 sets, 80% for 2 sets) - 185, 195

(2a) Power Snatch + Snatch - 6 x 1+1 (75 to 85% work up in sets of 2) - 145, 155, 165

Note: For the power jerk is not push jerk, your feet should leave the floor.

STRENGTH

(3a) Deadlift - 5 x 1 (work to a heavy single in no more than 6 minutes) - 325, 345, 365, 385, 405

EMOM for 4 minutes complete:

(4a) Bench Press - 3 (same as Tuesday 120918) - 265, 245x3

(4b)Bent Over Row - 5 (heavier than Tuesday 120918) -225

CONDITIONING - VIDEO

CrossFit Main Site Workout from Sunday 120826 - Pat Barber 4:58, Garret Fisher 6:38

10-8-6-4-2 reps for time of:

Muscle-up

Box jump, 40" box

Time: 7:07