5/20/13

Clean up your equipment.

Monday 130520

A. Back Squat - work to heavy triple (no failed sets)

135, 185, 225, 245, 265, 285

B. Good Morning - work to heavy 5 (hold good position)

95, 115, 135

+

Prowler Push - 8 x 30m; rest 3min (these should be at bodyweight, sled weighs 70#)

190

R1: 0:16

R2: 0:15

R3: 0:16

R4: 0:15

R5: 0:17

R6: 0:17

R7: 0:19

R8: 0:20

8/21/12 PM

Part 2
Lactate:
6 rounds:
15 Push Press @ 105
15 Pull-ups
15m Butcher Push @ 190 total sled weight
R1: 0:49
R2: 0:50
R3: 0:50
R4: 0:56
R5: 1:12
R6: 1:00

8/6/12 PM

Part 2 (Rest 3 or more hours)
Strength:
HB Back Squat 1 x 3 @ 80% 3RM, 1 x 2 @ 100% 3RM, 2 x 1 @ 105% 3RM
3x215, 2x265, 1x280, 1x280(fail)

Front Squat 3 x 1 – work to 1RM
215, 235, 255 failed 2x

Good Morning 4 x 6 @ 100% of last week’s heavy
135, 135,135 135

Conditioning:
3 x 5min AMRAP of:
o Wall Ball 15 – 20# to 12’
o C2B Pull-up 12 (regional standard)
o Butcher Push 15m – load it to body weight- 190
o Rest 2min

R1: 3
R2: 2+1
R3: 2

7/24/12

Endurance

Interval Airdyne
4 min of 30/30
Calories: 80

Skill Couplet

1a. Weighted Dip 3 x 3 – 70

1b. HSPU 3 x 3 -most challenging variation you can complete Rx reps of
Parallettes

Strength/Olympic

2a. Clean + Jerk 10 x 1 - work to heavy for the day quickly (stop if you fail) - 95,135,165,185,205,225,235,250 (got clean but not jerk)

3a. Push-press 3 x 15 – use 135, 115, 95 rest :45 unbroken reps only

Metcon

We have three separate lactate push workouts that we'll do twice through. Rest will be listed between each workout.

A. 16- c2b pull ups
8- thruster @ 135
15m butcher + 300lbs total
R1: 1:18.25
R2: 1:45.12
Rest 4 min

B. 5 G2O - 185lbs
20 double unders
20 sec air dyne sprint
R1: 1:27.18
R2: 3:24.9
Rest 3 min

C. 150m row sprint
5 deadlift@ 295
10 burpee box over
R1: 2:30
R2: 2:15.4
Rest 4 min

6/27/12 Chest Hair

Chest Hair
20 minute running clock
1 round every 4 minutes (5 total)
The faster you finish your round the more rest you get until next round.

5 back squat 225
5 deadlift 275
15m Prowler push 250

R1: 1:07
R2: 1:00
R3: 1:00
R4: 0:56
R5: 0:59

I think I'm sprouting some!

CSC Day 25

Front squat
5x135, 2x225, 2x205x2

WOD
12 min amrap
15 KBS 2pd
50' high prowler w/215 total
15 wall ball
50' low prowler back

R: 4+7

Endurance WOD

Endurance WOD

4x400m sprints for time, 90 sec rest
Time: 72,62,59,59

6x15m Prowler push 310lbs

http://vimeo.com/39909044

Vitality

Warm up

10 min on the min 2 rounds w 115:
DL/hang clean/front squat/push press
Rest 5 min

4 rounds for time
8 thrusters 135
8 ring rows
8 hand release push ups
1 lap prowler push 95

R1: 1:29
R2: 1:34
R3: 2:43
R4: 4:24

Puke