1/15/15

A. Split Jerk - 1 rep every 90sec for 10 reps (5 moderate, 5 heavy)

185, 185, 205, 205, 205

225, 225, 235, 235, 245

B. Clean Pull - 5 x 3; rest 2min (heavy, build, use straps)

245, 265, 285 (too slow), 265, 265

C. Clean Grip RDL @3030 - 4 x 6; rest 90sec (moderate NO straps)

225

D. GH Raise - 3 x 4-5; rest as needed (use assistance ONLY IF NEEDED)

Controlled til last 30 degrees

8/20/14

A. Bnk Push Jerk x3 + Bnk Split Jerk x1 - 5 sets of the complex @ 185-205#; rest as needed

185, 205x3, 215

No fails. Did 225 and got 2 push jerks. Thought it was 205-225. Oops

B. Pause Front Squat @22x1 - 5 x 5; rest 2min (205-225#)

205 

Last 2 reps on last 2 sets were struggle for hips and shoulders

C. RDL @2020 - 5 x 5; rest 2min (heavy across)

315

+

For time:

30 KB Swings @ 2pood

500m Row

30 Burpees

Rest 10min

x2

R1: 4:49 ub, row 1:48

Only had time to rest 7 min

R2: 4:59 ub, row 1:53

Wind

8/8/14

IS Strength

+

A. Squat Clean x1 + Front Squat x3 - build to max of the complex; rest as needed

225

205 felt solid, 225 the form suffered.

**you said add in seated good mornings to program**

B. Clean Grip RDL @2020 tempo - 5 x 3; rest 3min (heavy across)

275, 295, 305, 325, 345

C. GH Raise - 5 x 5; rest 90sec (reduce assistance further)

PVC 

+

15 Strict HSPU

15 Strict CTB

10 Strict HSPU

10 Strict CTB

5 Strict HSPU

5 Strict CTB

AMRAP Alt Pistols in 60sec

Time: 8:41 (including pistols)

1:51, 5,3,3,4

3:36, 5,5,5

5:25, 5,3,2

6:35, 5,3,2

7:04, 5

7:41, 3,1,1

Pistols: 9

Quads spasmed every rep

7/11/14

A. 3pause Snatch Deadlift w/ pause up & down - 5 x 5; rest 2min (heavy across, tempo/position more important than load)

185 for 3 sets then 205 for 2. Low back tight from doing it right I think, not from bad position.

B. Clean Grip RDL @2020 - 5 x 6-8; rest 2min (heavy across)

205x2, 225x2, 245

C. GHD Single-leg Back Extensions - 3 x 10-12 ea leg; rest 60sec b/t legs

Sets of 10. These weren't as hard as I thought they'd be. Lot of tension on PEs anserine though.

+

Sled Push - Max distance in 30sec; rest 3min x5 (add 180#, push sled outside)    

Tough cuz terrain varied in difficulty

12/14/13

A. RDL @3011 - 4 x 5-6 (moderate); rest 90sec

205, should've gone heavier

B. Walking Lunge - 4 x 24 steps @ 115; rest 90sec

Good stuff

+

3x

7min AMRAP@ 85%

Row 250m

10 BJ @ 20”

10 Burpees

Rest 2min b/t rounds

R1: 3+155m

1:55.5 row pace. Avg hr: 161, max 172/min 118, cal 145

R2: 3+161m

1:55.4 row pace. Avg hr: 164, max 175/min 116, cal 150.

R3: 3+178m

1:55.0 row pace. Avg hr 166, max 177/min 116, cal 153.

This was good work. I felt strong and even throughout.

12/6/13

A. RDL - 4 x 5-6 (moderate); rest 90sec

185, 205x3

This was a good stretch.

B. Walking Lunge - 4 x 24 steps @ 105; rest 90sec

No prob, full quads

+

3x

6min AMRAP@ 85%

Row 250m

10 Burpee BJ @ 20”

10 T2B

Rest 2min"

R1: 2+6 bbj

R2: 2+5 bbj

R3: 2+250 row

All UB Except last set of toes to bar I broke four times.

7/23/13

A1. Front Squat - 5 x 5; rest 60sec (build to heaviest possible)

185,195,205,215,225(2,1,2)

A2. RDL - 5 x 5; rest 2min (build to heaviest possible)

225,275,295,315,335

B1. Push Press - 4 x 6; rest 60sec (build to heaviest possible)

135,155,175(4),175

3rd set my rhythm broke after 4 and I did 2 push jerks. Last set got all 6 UB PP

B2. Weighted Pull-up - 4 x 6; rest 2min (build to heaviest possible)

53# kb all sets, last set 4,1,1

 

7/4/13

Thursday 130704

A1. Front Squat - 5 x 6; rest 60sec (build to heavy)

185, 195, 205, 215 (4,1,1), 225 (3,2,1), 235 (2,1,1,1,1)

Oops did 6 sets of 6. This was tough. It's not my legs that fail me, it's my rack.

A2. RDL - 5 x 6; rest 2min (build to heavy)

225, 245, 275, 295, 315

B. Back Squat - 3 x AMRAP; rest 3min (same as last week)

205 for 15, 13, 12

C. T2B - 4 x AMRAP UB minus 3; rest 60sec

23, 16, 11, 11

+

Airdyne - 6 x 20sec for max cals; rest 3min

20, 23, 22, 20, 17, 20

Overall it's was a good day of tough work. Especially with a poor night of sleep and having to get up early and take Kate to the airport. Getting stronger every day and focusing on strong technique.

6/27/13

Thursday 130627

A1. Front Squat - 8,8,6,6; rest 60sec (build to heavy)

165, 185, 205, 225(3,3)

A2. RDL - 6,6,6,6; rest 2min (build to heavy)

205, 225, 245, 265

B. Back Squat - 2 x AMRAP UB @ 90% of heaviest from Monday; rest 3min

205 for 20, 10. Prob had 2 more in me on 2nd set but wanted to stop before a neck strain

C. T2B - 3 x AMRAP UB minus 3; rest 60sec (stop ~3 reps shy of failure)

25, 15, 10

+

Airdyne 19 min z1

Airdyne - 5 x 20sec for max cals; rest 3min

25, 21, 19, 20, 20

5/27/13

In honor of Memorial Day, I've named today's workout "Schwibson" after Dave Schwartz and Josh Gibson, two American Heroes who follow the Accelerate Athletics program.  Train hard and push the weight today boys.

Monday 130527

"SCHWIBSON"

Back Squat - build to heavy double; rest as needed (heavier than last week)

225,255,275,300

RDL - build to heavy triple; rest as needed (heaviest possible)

205, 225, 295, 315, 345, 365

+

2 Rounds @ 100%

Sled Pull - 3 x 15m @ 70# added; rest 90sec (use red sled + harness)

Rest 5min b/t rounds

R1: 0:21

R2: 0:21

4/30/13

2 Rounds not for time of:
3-8 Strict HSPU (utilize deficit if needed)
8,8

6-8 GH Raises (back extension + leg curl)
6, 6

20-30 UB Double Unders (start over if you don't make 20)
28, 30

+
A1. RDL - 5 x 6-8 @ 20x1; rest 45sec
225 for all, sets of 8 UB

A2. Weighted Bar Dips - 5 x 6-8 @ 20x1; rest 45sec
53 for all sets, sets of 8 UB

B1. Good Morning - 4 x 5-7 @ 21x1; rest 30sec
95# 4x7 UB

B2. Single Arm DB Push-Press - 4 x 5-7 each arm; rest 10sec b/t arms; 30sec b/t sets
60# 4x7 UB

+
In 10min complete as much of the following as comfortable, this is Z1 mixed work NOT a hard metcon. THIS WORK CAN BE BROKEN UP AND COMPLETED IN ANY ORDER. DO NOT PLAN ON FINISHING, THAT IS NOT THE GOAL!
10 Rope Climbs
20 Muscle-ups
30 TGU @ 35-53
30 DB/KB Snatches 35-70
120m DB/KB 1arm OH Walking Lunge
45m HS Walking
200 Double-unders

3 rope climbs
9 TGU each arm 35#
2 MU
Lots of handstand walk

+
Rest 3min
+
10 Rounds of:
30sec Run @ 85%
30sec Run @ 50%
Kyles route behind lowes to back steps and beyond to second to last door on left by street
+
Rest 3min
+
Z1 airdyne 10 min

4/23/13

A. RDL - 4 x 6-8 @30x1; on the minute
205, 8 reps for all

B. CG Bench Press - 4 x 6-8 @30x1; on the minue
205 for 7,6,7

+
4 Rounds for time of:
GHD Back Extension - 15 @2022
DB 1-arm Split Jerk - 6/arm @20x1
Time: 16:42, 60 lb DB
+
Row - 10min for distance @ 80-85% (goal: 2500-2700m)
2584m, 1:56.1 pace

+ Rest exactly 5min

10min AMRAP of:
Strict HSPU - 4-8 reps
Double-under - 25-30 reps (sets less than 10 do not count)
KB SL Deadlift - 5 each leg @ 35# each hand
R: 6+4+11 (all sets 4 hspu and 30 DUs)

+ Rest exactly 5min

Row - 10min for distance @ 80-85% (goal: beat first 10min row)
2613m, 1:54.8 pace

10/26/12

Warm-up should include:
10 Front Rack BB Step-ups,
8 Overhead Step Lunges,
6 Sn Grip Behind the Neck Press,
4 Snatch Balance

OLYMPIC
Snatch - 5 x 1(work to heavy for the day)- 145,155,165,175,185(2fail)

STRENGTH
RDL - 4 x 5 (work to heavy)
135,165,185,225,245,265

9/6/12

OLYMPIC
1a. EMOM for 5min – 10 Cleans @ 40% - 105

2a. Snatch Complex 5 x 1 – work to heavy
(1 x Snatch DL + 1 x Hang Snatch Pull + 1 x Hang Squat Snatch + 2 x Snatch Balance)
95, 115, 135, 155, 165

Part 2
STRENGTH
3a. HB Back Squat 3 x 2 @ 80% - 245
3b. Banded Box Squat 3 x 2 @ 66% + GB - 205
Notes: Perform HB Back Squat, rest exactly 2min then perform Banded Box Squat.
4a. RDL 3 x 6 - moderate - 135

CONDITIONING
Muscle-up 2 x MaxRep (w 12# vest)+ 3 (ASAP no vest)
10+3, 6+3 (3 breaths btw best and no)

Notes: Complete MaxReps; rest for the SHORTEST TIME POSSIBLE then complete 3 more reps.

Strict HSPU + Kipping HSPU 2 x MaxRep + MaxRep (no rest) at 1 inch deficit (hands on 15# plate)
7+2, 5+2

8/28/12

Row 500: 1:36

Part 1
STRENGTH
Front Squat – Work to 1RM
5x135, 5x165, 3x185, 2x225, 1x265, failed multiple attempts at 270 and 275

CG Bench Press – Work to 1RM
290, 295, 300

RDL 3 x 4 – light to moderate weight
75


Part 2
CONDITIONING
3 Rounds; 80% Aerobic
200m Row
5 Ground to Overhead @ 75
10 Toes-to-bar
time: 4:53

8/25/12 hotel wod

Tabata Legs (8 sets each):
Speed squats
Lunge split jumps
Good mornings
Tuck jumps

RDL 4x6: 135,185, 205, 225

DB press 76% 5x5: 70lb DBs

5 sets ME DUs:
26,30,26,39,36

2 sets ME hspu w/45s rest between:
7, 3

8/18/12

Part 1
OLYMPIC:
Power Clean + Squat Clean 4 x 2 + 1 @ 79%
200

STRENGTH:
RDL 4 x 6 – all sets heavy
185, 215, 215, 245

DB Single Arm Row 3 x 6/arm – all sets heavy
80


Part 2
CONDITIONING:
Chipper
300m run
20 t2b
10 box jumps
10 burpees
10 g2o (95)
20 wallball
10 g2o
10 burpees
10 box jumps
20 t2b
300m run

Time: 8:27

SUPPLEMENTAL:
GH Raise 3 x 8 – from parallel, no swing
GHD Sit-up 3 x 10 – use 12# weighted vest

7/10/12

Olympic
2 Position Snatch, low hang high pocket 6 x 2 -
95, 115, 115, 115, 115, 135, 135

Snatch Balance 3 x 1 - work to heavy single
95, 115, 135, 155

Strength - Press Speed
Rack Jerk 5 x 3 - 155, 135, 145, 155, 165

Strength - ME Squat
1a. Back Squat 5 x 3 - work to heavy triple (heavier than heaviest during catalyst) - 225, 245, 265, 280, 290 for 1, 265
1b. Box Jump 5 x 3 - jump to tall box, step down 44"

2a. RDL 3 x 6 - use moderate weight, focus on ROM & concentric speed (banded?) - 135
2b. Total body throw 3 x 6 - max speed 12