4/30/15

Sure Fire drop in

Made up the workout

Ad warm up

Dl 135x10, 135x10, 185x12, 235x5, 285x5, 285x5

Bj 24": 5,5,5,5,5,5

Pu: 7,6,10

Just fooling around. I need programming.

Modified Christine 

3 rft

400m run

12 dl 190

21 Bj 24"

Time: 10:49

Avg hr 165, max 174, cal 216, rec 36

First time touching weights in like 2 weeks.

4/11/15

Time: 24:03 with Adam K

2/3/15

Pistol mechanics/Practice ~10min (NTE 30 reps ea leg)

+

A. S.Clean & Jerk - 1 rep on the min for 15min @ 205#

Good stuff, no misses. Really felt quick under the bar and stayed on my heels. Crap! I didn't jerk!

B. Front Squat - 3,3,3; rest 3min (build)

205, 225, 245(2)

+

For time:

30 Thrusters @ 95#

30 Pull-ups

20 Thrusters @ 115#

20 CTB

10 Thrusters @ 135#

10 Muscle-ups

Time: 11:55

30s: 15,15 both

20s: 5s thrusters, 10s c2b

10s: 5s, then 3,3,2,2

1/6/15

7 Rounds for time:

5 HPSU

5 Deadlift @ 275#

5 TTB

Time: 5:57

All ub. Was happy with my performance here. Only pause was couple breaths before dl each time.

Avg hr 160, max 179/min 127, cals 123, recovery 43 beats in 2 min

+

4x

20sec Pull-ups

10sec Rest

20sec Russian KB Swings @ 2pood

10sec Rest    

R1: 18, 11

R2: 15, 10

R3: 12, 10

R4: 10, 11

I haven't done normal pull ups in so long, just butterfly c2b. Rhythm was so jacked. Those are decent numbers tho

10/9/14

Competitor WOD

10 min amrap

3 wb 20#

3 pull ups

10 DUs

6

6

20

...

Finished 21 wb

All wb ub

All pull-ups ub through 15, did 18 as 10,8

All DUs ub until 40 set (36,4), 50 (3 breaks), 60 (5 breaks)

This was more winding than I thought. Didn't take big breaks til 18 set.

9/11/14

10 Thrusters @ 75#

10 Pull-ups (not CTB)

Rest exactly 2min

x10

Rest 10min

x2

200 thrusters

200 pull ups

Pretty sure that's the most of both I've ever done in a single workout.

All nanos, I felt great. Really focused on vertical torso and catching the bar deep on the shoulder. Only had probably 10 reps in 200 that weren't good technique. After so many c2b, regular pull ups were tough to get my rhythm. Round times below:

9/3/14

IS Strength

+

A. BB Bnk Split Jerk - 10 moderate singles; rest as needed

185x3, 205x3, 215x2, 225x2

These felt good, no misses. Pressed out last rep.

B. HB Back Squat - build to tough single; rest as needed

185, 225, 245, 275, 295

295 was tough, had to push through that sticky midpoint. Lost form coming out of bottom 

+

20 UB DB Thrusters @ 45# ea hand

30 Pull-ups

Time: 1:33 all ub

Rest 2min

15 UB DB Thrusters @ 55# ea hand

20 CTB Pull-ups

Time: 2:40

Thrusters 7,4,4. Couldn't stay on heels. C2b ub.

Rest 2min

10 UB DB Thrusters @ 65# ea hand

10 Bar Muscle-ups

Time: 5:25

Thruster 3,3,2,2 heels. BMU 5,2,2,1

Tough! Ankle mobility

5/31/14

9min AMRAP @80%

250m Row

12 Box Jumps

12 HR Push-ups

Rest 3min

Total: 4+3 BJ

+

7min AMRAP @85%

10 KBS @ 62#

10 Burpees

50m Run

Rest 4min

Total: 5+5

+

5min AMRAP @90%

7 TTB

7 Power Snatch @ 75#

30 Double-unders

Rest 5min

Total: 4+15 DUs 

+

3min AMRAP @95%

10 Pull-ups

10 Thrusters @ 45#

Total: 3+10 pull ups

*make sure you are following intensity Rx...I want you to have the energy/power output on the final 3min AMRAP to ATTACK that

10/23/13

12min AMRAP @85%

Row 500m

7 OHS @ 75#

7 Pull-ups

Rest 3min

4+65m

Avg hr 158, max 175/113, cals 242

Did all of these outside. Jumped inside for pull-ups which cost a little time but it was too nice out to be inside.

+

Airdyne - 12min @ 85%

Rest 3min

256 avg watts, 221 cal

Avg hr 160, max 169/117, cals 249

This felt good, was very consistent at 252 watts almost whole time.

+

12min AMRAP @ 85%

Row 500m

7 Hang Power Clean @ 95

7 V-ups

4+77m

Avg hr 160, max 172/123, cals 247

This was good. Row avg 1:53. Hang cleans felt very weird and uncoordinated working the technique change from yesterday.

8/16/13

The Accelerate Athletics blog should now be working, please record your workouts using this blog.

Fri Aug-16

AM

Choice Cyclical - 25min @ Z1

+

Mobility - 20min

 

PM

For time (25min Time Cap)

100 Pull-ups

100 KB Swings @ 53#

100 Double-unders

100 Overhead Squats @ 95#

Total: finished 80 OHS

Pull-ups did 5 every 20 sec = 6:26

KBS did 15,10,15,10... = 6:11

DUs did 25s = 2:37

OHS did 10 then 5s with 15sec rest, did 80 in 9:45

I felt great on this. I think I could finish before the cap if I did it again. I had 14 sec of rest every set of pull ups and that was plenty. If I shortened that rest a bit and was more efficient on DUs I think I'd have enough time to finish. Legs felt great on OHS, I prob should've done sets of 7 instead of 5.

 

8/9/13 - Embarassing

AM

Choice Cyclical - 20min @ Z1

15min airdyne

5min row

Wore a HR monitor to find my pacing for a z1 zone of 125-135 bpm. Airdyne pace for that is 130-150 watts, row pace is 2:06.

+

Mobility - 20min

 

PM

I am embarrassed by today.

5 Rounds for time; each round faster than the previous w/o resting b/t rounds.

15 Thrusters @ 95#

15 C2B Pull-ups

20 Wall Ball @ 20#

20 Pull-ups

Broke every set into 5s, 5s, 10s, 5s. I just didn't have it today. Warm ups felt hard. My 70% felt like 100.

Total time: 36:40

Rounds: 6:05, 6:28, 8:21, 7:53, 7:50

 

2/12/13 PM

PM
3 Rounds for time of:
400m Run
21 Wallball @ 30#
12 Pull-ups
Time: 8:17
Rest 5min
+
3 Rounds for time of: (compare to 1/19/2013)
500m Row
15 Box Jumps
10 Thrusters @ 95
Time: 10:05
Rest 5min
+
10min Airdyne for Max Cal
203

2/5/13 PM

PM
10min AMRAP:
15 Box Jumps @ 24”
12 Pull-ups
9 Squat Snatch @ 95
R: 4+7 jumps
Rest 5min
+
10min AMRAP of:
500m Row
20 Wall Ball @ 24#
10 T2B
R: 3
Rest 5min
+
1.5mi Run for time (run 400m loops)
Time: 10:56

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