3/5/14

4-6 rounds @ 85-90% effort

90sec AD

30sec Wallball

Rest 45sec b/t rounds

6 rounds

215 cals

All wb ub sets of 15

Avg hr 154, peak 175

+

4-6 rounds @ 85-90% effort

90sec AD

30sec Pull-ups

Rest 45sec b/t rounds

6 rounds 

Pull ups 13,15,15,15,15,17

Cals 197

Avg hr 161, peak 175

Monitor HR, keep it 170-183

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.

10/11/13

4 Rounds @ 85%

400m Run

7 Snatches @ 135

15 Pull-ups

Rest 3min b/t rounds

This felt good. Started out slow on run and got faster. All singles, UB pull ups.

R1: 2:46

Avg hr 152, max 174/107, cals 37

R2: 2:42

Avg hr 159, max 179/122, cals 40

R3: 2:37

Avg hr 162, max 180/121, cals 42

R4: 2:35

Avg hr 162, max 179/126, cals  42

+

4 Rounds @ 85%

400m Run

7 Clean & Jerk @ 165#

15 Burpees

Rest 3min b/t rounds

This one hit the lungs more than the other. All c&j singles seamless transition. Burpees UB

R1: 3:28

Avg hr 163, max 173/128, cals 63

R2: 3:18

Avg hr 162, max 174/126, cals 63

R3: 3:22

Avg hr 162, max 175/130, cals 63

R4: 3:09

Avg hr 161, max 175/ 120, cals 62

9/21/13

15min AMRAP @ 85%

400m Run

10 Thrusters @ 75

10 Pull-ups

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

R: 5+100m

All UB. Ran at an avg of 2:06

Avg HR 162, max 180/min 109, cals 294, recovery 41 beats in 2 min (171-130).

R1: 2:37, avg hr 145

R2: 2:52, avg hr 160

R3: 2:53, avg hr 165

R4: 2:57, avg hr 168

R5: 2:51, avg hr 171

R6: 0:45, avg hr 173 (100m)

I felt great on this throughout. Got on the bar right away off the run every time and straight to pull ups after.

+

15min AMRAP

500m Row

10 Snatches @ 75

10 Burpees

Rest 10min (20g cabs + 10g BCAA)

R: 4+176m

All UB except last set of snatch 5,5. Row pace for entire was 1:58.

Avg HR 164, max 174/min 126, cals 321, recovery 35 beats in 2 min (169-134).

R1: 3:21, avg hr 154

R2: 3:31, avg hr 165

R3: 3:37, avg hr 168

R4: 3:46, avg hr 168 (broke snatch 5,5)

R5: 0:45, avg hr 170 (176m)

Really focused on setup on snatches so my low back wouldn't be smoked for dead lifts next amrap. Did great. Back was fine. 

+

15min AMRAP

20 Cals Aridyne

10 Deadlit @ 205

10 Box Jumps @ 24”

R: 6+20cal+ 8 DL

UB, stepped down all box jumps.

Avg HR: 165, max 175/min 154, cals 281, recovery: 50 beats in 2 min (173 to 123). Avg watts 221

R1: 1:57, clock didn't record first round

R2: 2:06, avg hr 158

R3: 2:20, avg hr 163

R4: 2:28, avg hr 164

R5: 2:28, avg hr 166

R6: 2:22, avg hr 168

R7: 1:22, avg hr 172 (20 cals +8 DL)

No back tightness or anything. Focused on dead lifting with my glutes and stepped down all jumps. Feel awesome.

7/25/13

15 min AMRAP:

5 strict pull ups

5 push ups

3 Burpees

R: 17+1

5/4/13

For time:

100 Thrusters @ 95 - 10:49
10,10, all 5s

100 Pull-ups - 18:15
10, 8s thru 58, 6s to end

100 Double-unders - 21:18
27, 36, 2, 2, 2, 31

100 Burpess
All 10s except did 20 from 70-90

Total: 30:56

+

10 min z1 airdyne

11/19/12

Enjoy - I'll be doing Oly/Strength in the AM, Conditioning @ 3 w/ Preston



Monday 11/19/12

Weak Skill 1 (2 x 5 Muscle-up, 2 x 8 Strict HSPU, 100 Double-unders)

Core (3 x 20second Hollow Rocker Hold)

OLYMPIC/STRENGTH - record load for each movement

Power Clean & Power Jerk 5 x 2 (80%) - 210 - one jerk each in first 2 sets. Failed both jerks in 3 set so switched to split jerk for last 2 sets. Missed one on last set.

these should not be touch & go

Clean Pull 5 x 3 (105% of Clean) - 275

Front Squat 4 x 3 (80%) - 210

CONDITIONING - Record load/times for EMOM, times for Row

10m EMOM: 6 Thruster @ 135, 6 Pull-up (this is written for someone with a 255 or heavier Push Press, scale the weight for the thruster as needed)

5 sets RX in 26 sec avg. 5 sets of 3 thrusters 135# and 6 pull ups in 19 sec avg

Rest 5min

1 x 500m Row Sprints; rest 2 minutes
1:33

Vacation WOD 3

5 RFT:
Swim 25 yards to raft
Do 20 squats on raft
Swim 25 yards to diving board
Do 10 pull ups on diving board

Time: 15:00 minutes

Vacation WOD 2

Run 3 miles (Newbury and back) and during the run mix in 40 squats 10 pull ups, 10 hspu, 20 burpees, and 20 box jumps using what's available in your environment.

6/25/12 PM WOD

MetCon
Part 1
15-12-9 rep rounds of:
Hang Power Snatch @ 95#
Pull-up
Rest 5min
Time: 2:50

Part 2
12-9-6 rep rounds of:
Hang Power Clean @ 135#
HSPU
Rest 5min
Time: 7:57 (hspu killed me)

Part 3
9-6-3 rep rounds of:
Shoulder to Overhead @ 135#
Box Jump @ 30"
Time: 2:05

CSC Day 9

Powersnatch
5x115, 5x135, 5x155, 5x150, 5x140
Snatch pull
8x215, 8x215, 8x215
Hang muscle snatch
5x115, 5x120, 5x125

WOD:
2 min max pull ups
1 min max hspu
1 min max ring dips
2 min max t2b
Equal rest after each set

Pull ups: 54
Hspu: 13 (10 strict consecutive)
Ring dips: 21
T2b: 33

Grip WOD

500m row- 1:37

20,15,10,5 for time:
Pull ups
Body weight DL
Toes to bar
DUs

Time: 9:23

Regional mix

50 ohs w/65
40 pull ups
30 shoulder to overhead w/65
Time: 7:40(wasn't goin all out)

3 RFT:
3 TGU each arm 1 pood
10 ring dips
Time: 6:45

3 RFT:
1 rope ascent
10 ring push ups
Time: 2:47